Tag: darkhelmet

Block Puddle

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WARMUP: Mosey to WEP stage. It was not dry. SSH, Imperial Walker, Low Slow Squat, Cherry Pickers, Windmills. 15 count
THE THANG:
-Native American run round WEP w 6 dropping for 1 burpee.
-Tabata – 45 seconds of big boys, flutters, hello dollies, and LBC’s
– Mosey to dryer parking lot for a few rolls of Polish Dice (belongs to Fresh Prince). 30 🐸 jumps, lunges, and squats. Dice was not cooperating so abandoned and moseyed to large hull across from Veterans Park.
-7’s w burpees at top of hill and jump squats at bottom.
-20 merkins in cadence.
-Mosey back to COT
MARY: Abb exercises performed by Cohiba, Dark Helmet, and Cyclops.
ANNOUNCEMENTS: could have done a better job with this as a site Q. 🙄
COT:Praises for patience, family time over Christmas, recent loss of PAX mentioned by Slaughter.

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Mission: Tripod

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WARMUP: ran parking loop with side shuffles, butt kickers and high knees
THE THANG:

Ark Loader: bear crawl, crab walk, alligator merkins, duck walk.

Tripod: splitting into groups of 3, we used the 3 legs of the breeze way. Running to each end and complete exercise. 20 merkin, 20 squat, 20 LBC. come through center and do 5 burpees. Made two cycles for 40 merk, 40 squat, 40 LBC and 30 burpees.

Sprint series

MARY: community Mary.

ANNOUNCEMENTS: wine dinner to raise money for dam to dam on Feb 2nd. Sign up in 2nd F or mumblechatter channels.

Aye!

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4 hour wo in 1 hour

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WARMUP: Moseyed out of the parking lot, up the hill, and to the back parking lots across the street. All in cadence, WMx7, 1 Burpee, CPx7, 2 Burpees, HWx7, 3 Burpees, MCx7, 4 Burpees, SSHx10, 5 Burpees
THE THANG: Moseyed to the front of the Pike Electric building to use the short brick wall to hang a leg on.
Thang#1 – Complete rep count of the 1st exercise and then move right into the 2nd exercise. 1 minute intervals with 10-15 second break in between each round. Completed 3 rounds
1st exercise: BSSx10 each leg
2nd exercise: Jump Squats

Moseyed to the big grassy hill in front of Pike Electric.

Thang #2 – BearCrawl 20 paces then switch to CrawlBear for 20 paces. Keep switching every 20 paces until you reach the parking lot at the top. CrawlBearing up that steep hill was a crowd pleaser.

Thang #3 – Stay in the parking lot where we finished our BearCrawl/CrawlBear journey. Instructed PAX to move into the straight arm plank position.
Held plank for 20 seconds then instructed PAX to remove right hand from the ground. Held for the Qs 10 count, back to normal plank and performed PeterParkersx10inCadence. Held plank and asked PAX to remove left hand. Held for the Qs 10 count, back to normal plank and performed ParkerPertersx10inCadence. You get the idea as we proceeded to remove left leg followed by MCx10inCadence and then remove right leg followed by PJx10inCadence.

Moseyed to the HOBO’s parking lot.

Thang #4 – Time under Tension. Partner up. Partner #1 performs 10 merkins while Partner #2 holds 6 inches. At the completion of Partner #1s 10 merkins you switch. Keep switching until you reach an accumulative rep count of 100.

Moseyed to The Print shop pullup bar area.

Thang #5 – Partner up, Partner #1 performs 10 pullups ( max ) and then hangs until Partner #2 completes 20 Step-Ups on the picnic tables. Go back and forth until the team reaches an accumulative rep count of 200 step-ups. Lots of complaining at this point.

Moseyed to the Freedom Park parking lot

Thang #6 – Time under Tension routine again. This time Partner #1 performs 10 straight lower leg lifts while Partner #2 holds 6 inches. Repeat back and forth until an accumulative rep count of 100 is completed.

Moseyed to the small asphalt area in front of Pike Electric building.

Thang #7 – Partner up again. Complete 5 minutes of burpees. Partner #1 completes 1 burpee while partner #2 watches. Then partner #2 completes 1 burpee while partner #1 watches. Go back and forth for 5 minutes. Stole this one from Tesh during his Watchmen themed workout at The Ranch.

Moseyed to the back parking lot where we conducted our warm-ups.

Thang #8 – Time under Tension routine, again. Partner #1 performs 10 jump squats while partner #2 holds the AlGore. Go back and forth until you complete an accumulative rep count of 100.

Moseyed back to COT area

Thang #9 – Instructed PAX to lay down for some Superman poses. Conducted 2 – 10 count sets of each pose. Arms straight and forward and legs together, next pose was arms in field goal position with legs slightly spread apart, next pose was arms in airplane position with legs moved wider apart, next pose was arms in jumper position with legs spread wide apart.

MARY: LBCx20inCadence, 20 Reverse Crunches
ANNOUNCEMENTS: Read your newsletter
COT: Show to know.

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4 mile Deconstructed Burpee

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WARMUP: It is Sweep the Leg. Strive to do that prior to 5:15
THE THANG: Run a 4 mile loop: https://f3thefort.com/2022/02/25/stl-just-keep-going/ (if you wanna see the route. side note: it wasn’t my first rodeo on this route)

Stop along the way for deconstructed burpees:
10 squats
run
10 squats
10 plank jump ins
run
10 squats
10 plank jump ins
10 merkins
run
10 squats
10 plank jump ins
10 merkins
10 plank jump ins
run
10 squats
10 plank jump ins
10 merkins
10 plank jump ins
10 SSH
run
Repeat the full 5 steps each subsequent stop

PAX were advised to just jump in where the most guys were when they got to the exercises, or to skip the exercises entirely and just keep running.

When we stretch to a route that necessitates covering 4 miles, YHC gets worried about leaving PAX. We managed to stay together and Fishstix + Badlands picked up the 6 today making sure we all arrived back at COT resting on 4 miles. Bravo gentlemen!

NMM:
Sometimes we have to choose the hard thing ourselves. Sometimes we have to choose to do the hard thing that life is handing us. If we skirt away from doing the what’s difficult when needed, what worse thing will be waiting for us in the future?

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Bubbles VQ

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WARMUP: Side straddle hop, Moroccan night club, Hillbilly walker, stretch
THE THANG: Mosey to field, Merkin, big boy, Windmill, AYG Mosey to opposite end, Shoulder tap, Squat, LBC, rinse and repeat add 5
MARY:
ANNOUNCEMENTS:
COT: Prayers and Praises

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Soul Stealer

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WARMUP: We walked to warm-up
THE THANG: Walked to Sunbelt lot all the while peppering the men with extremely well thought out and insightful questions that stirred their inner souls… there was crying…
Once at the lot, we did Curls, OH Press, Flutters, Dips, and Sumo Squats in ascending sets of 3, 6, 9, etc… with a lap around some islands (200 yds) in between. Mode of transportation varied from run, bear crawl, overhead carry, walk… you get the idea…
Then we rucked back to COT area for a few cool down exercises…

MARY: No chicks…
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

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Cuban Style Buffet of Pain

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Hillbilly Walkers, Strawberry Pickers
THE THANG:
Round 1:Cheese Shredder, Wall Sit, and Balls to the Wall
Round 2: Dora with 100 reps each following exercise:
Crunches
Overhead Claps
Hello Dollies
Inclined Merkins
Burpees
American Hammers
Timer was other partner running to end of parking lot and back
Closed with Bear Crawls and Crab Walks to first parking lot island.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Tangled Mess

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WARMUP: arriving late (doh) I missed the warm up and when I caught up saw some SSH like activity. I jumped in with apologies for tardiness and kicked off 10x LSS, 20x Merkin, MC & Peter Parker then some runner’s stretching. Distribute resistance bands for leg warm up exercices (not enough to go around, doh), and one-arm rows, and alternate those / jump rope. While untangling the jump ropes I believe it was @band_camp who thankfully took the lead with burpees until untangling completed, if they didn’t get in 20 they got close.
THE THANG: 3 sets of exercise scrawled on crumpled paper one on each of 3 orange cones (why cones? I have no idea, I have a very nice whiteboard collecting dust in my garage, thankfully no one asked):
1: 100 Gas Pumpers, 50 jump rope, run 1/4 mile-ish
2. 25 Hello Dollies, 25 Burpees, 50 Jump Roppe, run 1/4 mile
3. 100 Big Boys, 50 Jump Rope, run 1/4 mile
MARY: 15 H2H, 20 Rosalita, 21 LBC
ANNOUNCEMENTS: lots of 2nd F all over the area next week, a few postponed CSAUPs, too much for my small brain to retain, see slack
COT: Poppins took the lead asking each PAX to give thanks and ask for prayer requests which allowed each man to share more than we usually hear in COT including thanks for 2.0 recovering from potentially life threatening scare & prayers to bring us closer to our Ms and family through the holidays which always bring challenges

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The Sink 12/6/2023

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WARMUP:
– Windmills x10
– Imperial Walker x10
– With Partner. One partner curls the sandbag 8 times, then switch. Continue to switch decreasing the reps by one until the series is completed.
– Sandbag lap around the loop to orient to the stations and what the rest of the workout will be.

THE THANG:
All stations are 10 count reps
– Station 1: Merkins w/ sandbag pull thrus
– Station 2: Bearhug sandbag squat
– Station 3: Xs & Os and Leg raises while holding the sandbag overhead
– Station 4: Bentover Row
– Station 5: Partner 1 completes a farmers carry with both sandbags. Partner 2 completes 10 burpees. Then switch
– Station 6: OH Press
– Station 7: Upright row and then overhead carry the sandbag to Station 1

We completed 3 laps and then one lap around with the sandbag racked to collect the paper signs

MARY:
– LBCs X35
ANNOUNCEMENTS:
– Volunteers needed for Leaders on the Links on Friday

COT:
– Prayers for marriages

Thank you Maximus for the opportunity! Love the upgraded theme with sandbags all the time!!!

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