Tag: darkhelmet

I think Beaker hit his head

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WARMUP:
0445 – 2 mile prerun
0515 – 31 SSH, 10 Imperial Walkers, 8 Single Leg RDLs

THE THANG:
1st circuit:
-10 squats
-10 lunges (SC)
-10 jumping lunges (SC)
-10 jump squats
up and down the hill twice.
x5 rounds

2nd circuit:
10 big boys
10 Peter Parker’s (DC)
10 leg raises
Up and down the hill
x4

Ended the last 10 minutes with some kinda Broga and light stretching

MARY: check above
ANNOUNCEMENTS: newsletter
COT:

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Halloween Fears

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Kept ’em moving.
Used a pretty standard warm up:
SSH
IW
HW
Merkins – slooooow cadence
Some yoga

Stopped for pull-ups (Print Shop)
Stopped for wall pull-ups (Springs office building)

Did some unaided pigeon lunges

Made it to the WEP hill for 7s
Burpees and Bombjacks
Reverse bear crawl up the hill
Reverse lunge down the hill

This was hard. Dark Helmet bat flipped

Stopped for Bulgarian Split Squats (Pike Electric)

NMM:
Asked guys during the workout what their biggest fears were. Among the answers were: not leaving a legacy for our family, recurrence of disease, mental health issues in our kids.

Love being in a space where we can work on being high impact men and share what is authentically on our hearts

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Sweet Sixteen at Sweep the Leg

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Big crowd on a Monday morning..clown car arrived early from the far reaches of Catawba Ridge. Simple 1+ mile route around the connecting parking lots with four stations. First lap was done backwards so the greyhounds could get out front.
Stop #1 – End of street near Velux, exercises Lunges and jump squats (10 each)
Stop #2 – End of street half way down big hill to school, exercises, CDDs, Plank jumps (10 each)
Stop #3 – Bank parking lot, exercises, Heals to heaven, flutters (10 each)
Stop #4 – Near Pet Supply Plus, exercises, Mike Tysons, Squat Thrusters (10 each)
Most got in 3 laps
Great job this morning.

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Bodily functions are real

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WARMUP: started with a mosey around the parking lot. Stopped for some SSH, merkins, squats, mountain climbers, and a little back and hip stretching. Made our way over to grab some cindy’s.
THE THANG: Once we had our new toys, we went to the hill for 11s. Shoulder presses at the top with cindy and bottom of the hill hand release merkins. Pax that finished early did chest presses or picked up Pax and finished with them.

Next we took our cindy friend to the pull up bars for work. 7s was the game with 1 pull-up and 6 man makers…down to 6 pull ups and 1 man maker.
MARY: made our way to COT for Mary on steroids…1 hammer, 4 flutters; 2 hammers, 8 flutters…made our way to 5 hammers and 20 flutters before the crying started. Then it was 3 burpees and round the horn ab callouts.
ANNOUNCEMENTS: lots in the newsletter
COT: patience, schools, families in general.

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Entry Level Sweeping

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WARMUP: STL has no warmup. STL needs no warmup.
THE THANG: Run to Emory/Helton for an easy loop to where these two streets meet again.
At the top upper abs, 10 LBC, and 10 elbow to knee on the six
At the bottom, 10 leg lifts and 10 flutter.

Simple. Effective
MARY: We run until it’s over
ANNOUNCEMENTS: D2D is coming. Fundraisers are everywhere. Contribute if you can.
COT:

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Old & Grizzled

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Instead of giving a long disclaimer, I made the mistake of saying this was an old and grizzled group of vets. It pretty much went downhill from there. But in my defense we did average about 50% brace rate (knees, elbows. ankles, etc).

Anyway, short mosey around the lot then circle up for some warmups. Hillbilly walkers, 4 count squats (crowd favorite), mtn climbers, peter parkers, parker peters, MNCs.

Relocate over to near pull up bars. Partner up for lazy dora. 100 merkins: p1 does 10 while p2 holds plank. Switch back and forth until 100. 200 LBCs: p1 does 20 LBCs while P2 does 6″ leg hold. Switch back and forth until 200. 300 squats: p1 does 30 squats while p2 holds Al Gore. Switch back and forth until 300. 400 SSHs: p1 does 40 SSHs while p2 hangs on the pull up bar. Switch back and forth until 400.

I had more planned at front of school but based on time audibled to stay close to start point. Stay with same partner for partner burpees. P1 does burpee, then P2 does burpee, keep swapping back and forth up to 25 total then run to stop sign and back. 4 rounds (100 total). Finished up with 20 big boys and 20 flutters.

We may be old and grizzled but it was a really fun morning. Lots of mumble-chatter seemed to make time fly by. I appreciate all the old and grizzled as well as newer less grizzled guys we have in this group. Thanks Cake Boss for the opportunity to lead!

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