Tag: darkhelmet

EMOM

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WARMUP:
SSHx20, Hillbilly Walker x 10, Imperial Walker x 10, Merkin IC x 10, Plank toe touches IC x 5

THE THANG:
Ran up the hill
Did the following exercises EMOM.
– Run down and back up the hill EMOM for 10 min
– 15 merkins EMOM for 10.
– 30 squats EMOM for 5 min then down to 20 squats EMOM for the remaining 5
– 5 flying squirrels EMOM for 10 min.

MARY: None
ANNOUNCEMENTS: newsletter
COT:

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Med balls, sandbags and sledgehammers

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WARMUP: Moroccan night clubs, low slow squats, low slow merkins. Windmills
THE THANG: mes balls and sandbags were lined up. Pax formed a line and started tossing them over the shoulder, rotate, we had 9 bags of different weights for the rotation.

Bring bags to bottom of parking lot. 4 pax will bear crawl and push/roll the medballs up the hill while rest of pax will toss sandbags forward, rotate as needed between to complete 2 circuits.

We had 3 sledgehammers waiting for us…

Next. 3 pax with hold one sledgehammer each with one hand with arm straight out and hold it while rest of pax mosey around parking lot carrying, sandbags, medballs and rucks. Rotate as needed for 10 minutes alternating between hammers and mosey.

Back to pushing medballs up the hill while bear crawling, 10 pax bear crawled up and down the hill in a rotating form while 3 pax made “halos” with the hammers, rotate again between hammers and med balls. another 10 minutes.

I’ve been wanting to try the bear crawl /med ball push for a while and now it’s one of my favorite modes of transportation.

Shoulders will be smoking tomorrow.

MARY: broga
ANNOUNCEMENTS: jaeger, Q source happening once a month at Sweetwaters.
COT: fifth core principle.

Tinsel OUT

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Run up the Hill “Again”!

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WARMUP: none
THE THANG: run over toward school into cul de sac where Decibel had his office. Run down to the bottom of road where street lights are before school. Run back up the hill to cul de sac. Exercises at top and bottom. Repeat 5 times. Not complicated…. it just sucked!
MARY:
ANNOUNCEMENTS: Dam to Dam bar
COT:

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Push through whether your life is in order or not

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WARMUP:
– Moroccan nightclubs
– Cherry pickers
– Windmill
– Hillbilly walker
Mosey around loop, karaoke, mosey, karaoke, mosey. Stop at curb and 10 inclined merkins on curb in cadence, mosey over to the pull up bars and 10 low slow squats in cadence.

Grab a cinder block for each man, and mosey with block above your head to the first covering and leave blocks on ground
THE THANG:
Head to the bus loop cover for 4 quadrants:
– 5 burpees every time you make it back to the center
– Run to boards:
Board 1 – 40 American Hammers in single count, then lunge walk back to center
Board 2 – 20 bomb jacks, then run back to center
Board 3 – 20 squats, then karaoke back to center
Board 4 – 15 Mike Tyson’s, then Nur back to center

Card game:
Run to other side, pick up a card. Nur back to start and complete the below exercises.

Numbers 1-10, do the number of reps per card:
Hearts – Goblet squats
Clubs – 2-hand upright rows
Diamonds – 2-hand curls
Spades – Cindy swings
 
A – 5 Man-Makers
K – 10 Lunge squats w/block on shoulders, single count
Q – 15 flutter with press – count on press
J – 20 Plank pull-throughs
 
Joker – 5 Kraken Man-Makers. Do these yourself or hand to anyone of your choice

MARY:
20 knee-ups at the bars
1-minute wall sit
20 more knee-ups
ANNOUNCEMENTS:
COT:

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The Safe Sink

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WARMUP: A little of this, a little of that…

THE THANG:
We took our rucks and sandbags and traveled to the top of gentle slope of the entrance to the school in the hopes of finding a less icy spot. We were disappointed. It was slick most everywhere. Kind of like the top of <@USBP08L1G>‘s (not present) head.

After letting men know that it was ok to feel their feelings, no matter how big they were (TWSS), we all cuddled for a few minutes and affirmed one another’s masculinity. We decided we were both good enough AND smart enough, and we think that people like us.

Then it was basically taking turns releasing our trauma and making space for each other. We even all took turns going to the crying room that Farmers had installed. It was very affirming.

From there we did 3 very thoughtful and mindful rounds of 7s with our rucks on and with our sandbags.

It was a round of manmakers and squats, one of curls and bag ups, and one of merkins and flutters with a press.

Peta reached a whole new level and had a real breakthrough in accessing his inner child.

MARY: We decided it best to just have men present for this session.

ANNOUNCEMENTS: The newsletter contains the latest, please avail yourself of this wonderful resource.

COT: The 5th Core Principle

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Pretty warm for 17

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WARMUP: pledge
THE THANG: mosey over to Academy and Monroe white
Hill pendulum from parking lot to parking lot on Monroe white – 10 jump squats/squats at the top of one hill, 2 kraken burpees at MW and academy , 10 lunge jumps/lunges at 160. Rinse and repeat.
MARY:
ANNOUNCEMENTS: D2DB
COT:

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King of the Ring I

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14 Kings at Ring of Fire this morning.
– <@U02JMD0EKS8> was the King of the Ring today. You may now bow to his magnificence.
– <@UGU3XR5RP> came in a not so close 2nd, but he did manage to outsprint me at the end and cause me to perform a couple extra exercises at the end. And by exercises, I mean dry heaves.
– <@U5EKTLC5C> prepared us all to be underwhelmed, but not by his mumblechatter.
– <@UMRNJ46AW> had some hazy recollections of a Slayer concert with <@UGYDCTRST> (not present), but with as many Monster Energy Drinks as he has before a concert his blood pressure increases to a level he’s doing good to be standing much less remembering who attended what.
– And speaking of what Anchorman called “Cookie Monster” metal, <@U076RS8F1DG> had his signature tunes playing for the duration.
– Don’t know if you’ve noticed lately, but <@U0603USPHAS> keeps trimming down and is looking strong out there.
– <@UST30T7FF> represented the Pre-spect crowd well, and even gave me a butt pat, so… you know… I may not have been the King today, but I still feel like a winner.
– <@U01JUGK82TY> and <@U5KHMNAG4> were disappointed but unsurprised at the lack of leg exercises in this workout.
– <@UN6PTD007> was gracious enough to hold back and let a couple of us feel good about our performance.
– <@U079NTF8AP8> is more of a 3 sets of 10 guy.
– <@U087GQFA2FJ> was the WarBaby today and held his own with a bunch of guys that are old enough to be his dad…

This is my report. You could dress it up like Baby Yoda and take it trick or treating in July, but it still wouldn’t get more strange looks than you would if you dispute the truth imbued herein.

subject to verification by <@U07EPGYK92L>’s mustache (see <@U063F72E8M9> comments from yesterday)
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Hang on tight

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WARMUP: one dialed back round of the workout
THE THANG: Hero WOD for Danish Army Sgt. Rene Jakobsen. Called for 7 rounds of 400 m run, 21 walking lunges, 15 pull ups and 9 burpees.

We did 8 rounds and finished it with a 400m cinder block in each hand farmers carry.
MARY: Yes.
ANNOUNCEMENTS: yes.
COT: yes.

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Bounty Hunter return to the gloom

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Bounty Hunter (Slackless) had far too few coupons and led us through a “pass the weights around” board of pain. When we had enough, we moseied around the Site choosing our own exercises in cadence.

My man Bounty was a little rusty…all the more reason to get his butt back in the gloom.

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