Tag: darkhelmet

The 3 costs of leadership

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WARMUP: Mosey to springs building lot for various exercises with 2 burpees in between each. Mosey to the pike energy lot for act 1

THE THANG: Cost #1 – You will have to make hard decisions that negatively affect people you care about.
Partner up for Dora
100 – Boxcutters
200 – Squats
300’- Flutters

Mosey to Act 2 at Subway
Cost #2 – You will be disliked despite your attempts to do the best for the most
Dora – Same partner, new count
50 – Burpees
100 – Merkins
150 – Squats

Mosey to bank lot for a plank and act 3:
Cost #3 – You will be misunderstood and will not always have the opportunity to defend yourself.
Mosey to the WEP running path – with 12 minutes to go YHC called 5 burpees, 10 squats and 15 SSH’s at each swing. It was a bit aggressive. Modified to 5 hand release merkins from the 4th swing on.

JWOW found his landholdings at WEP to be in good working order, so we proceeded and
all finished in time for COT at 0730.

YHC is also pleased to report that the perceived minimum burpee requirement of Slapahot’s was also reached – all of them.

MARY: No time – had work to finish
ANNOUNCEMENTS: Go pick up trash afterward. So many PAX did.
COT: 5th core principle

Thanks to Grinder for the call. Always a privilege to lead where it all started.

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Oklahoma at STL

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Warmup: None

The Thang:

BLIMP inspired workout
Burpees x 10
Lunges x 10
IWs x 10
Merkins x 10
Plank Jacks x 10

Route looked a lot like the state outline of Oklahoma. Tesla was the King with 4.25 miles. All others had 3+ including a minimum of 5 laps.

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Running Street Jackson

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Tried to make a pun on an Outkast song lyric “I’m sorry Ms. Jackson” by saying “We’re running street Jackson.” But much like running Jackson Street, it wasn’t funny. (Although I laughed)

Ran for a mile
Core work for the 6
5 burpees
10 hand release merkins
16 split squats (8 each leg)

Rinse and Repeat

Keep after it. Awesome to see guys that don’t typically run 3+ miles in the gloom crush it today.

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Black Diamond is uncovered at The Stockade

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Warm-up began with short mosey to church parking lot. Some pax were lucky enough to carry a sandbag. Teams of three were formed, luckily we had just enough to form six teams. Seven rounds of exercises, team members rotated to each exercise. The first exercise (motion) acted as the clock. Once complete, rotate to next exercise.

Round Motion Exercise 1 Exercise 2
1 Run to church Squat with SB SSHs
2 Sandbag carry H/R Merkin LBCs
3 Inch Worm merkins Flutter/press Calf Raise
4 Sandbag toss Shoulder Taps Jump Squats
5 Burpee Broad Jump Diamond Merkin S. Press
6 Lunge walk w/bag Carolina Dry Dock Hello Dollies
7 Bear Crawl Man Maker American H

Most got through round 6, need to adjust cone distance or save the workout for 1hr.
Great job everyone!

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Running for ourselves and Exercises for Heros

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WARMUP:
– SSH x15
– Windmill x10
– Merkins x10
– Peter Parkers x10
– Parker Peters x10
THE THANG:
– Site Q Hosted 2 Mile Fitness Test. This was delivered complete with a computer and television powered by a generator to display the time.
– Lake Effect set the new record with 11 minutes and change. It is possible he could have been faster if all the PAX were not in his way as he lapped them.
– After wrapping up the 2 mile run it was time for the Hero WOD.

Honored Fallen K-9 Police Office Kevin Tonn of a Galt Police Department in California. EOW 1/15/2013

– 200m Run (was supposed to be 100 for January)
– 20 Overhead Press (was supposed to be 15 for the day of the month)
– 13 Merkins
– 35 LBCs
– 11 Thrusters
– 9 Burpees

WOD calls for 10 rounds, but we only got about 5 dues to the 2 mile run at the beginning.

MARY:
– Flutters x15
– American Hammers x15
– Some other exercises called out by the PAX

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Laps around WEP

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WARMUP: Pledge…run around WEP to parking lot. Windmills, Moroccan Night Clubs, Slow Low Squats, Merkins, Knees to chest, Seal Jacks.
THE THANG: Run lab around WEP. Merkin ladder: start at one side of parking lot with 1 Merkien….Bear crawl accross….2 Merkins…..Bear Crawl back….3 Merkins….etc. until 10 Merkins. Run a Lap. Lt. Dan’s around parking lot (4 lunges w/1 squat). Ab work (flutters, LBCs, Hello Dolly) 10 diamond Merkins. Run back around WEP to COT.
MARY:
ANNOUNCEMENTS: F3 Dad’s camp, F3 men’s camp
COT: Praises for 2.0s

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Next Man Up

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WARMUP: @harrycarry lead us through a standard array of warm ups
THE THANG: ascending rep count 5-> 10 -> 15 -> 20 -> 25 -> 30 of calf raises, squats, Freddy mercuries, merkens, CDDs with some running in between each exercise
MARY: extensive session that included many lbcs and the dreaded J-LOs
ANNOUNCEMENTS: had a few
COT: did this

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The Badger DGAF…

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WARMUP: Limited

THE THANG:
Bradley WOD:
– 10 pullups
– Run 100M
– 10 burpees
– Run back 100M
This is one round. Do 10 rounds.

Coffland WOD:
– Cumulative 6-minute dead hang
– Each time you drop, you run 800M and do 30 merkins
Continue until you hit 6 minutes of cumulative hang.
We only got to about 3 minutes of cumulative hanging for the strong until we ran out of time.

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

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Gods Promise

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WARMUP: Mosey to bottom of hill for exercise
SSH, Cherry Pickers, Hillbilly Walkers
THE THANG: Mosey to lighted entrance to school. 35 merkins, 35 big boys, 35 squats.
Mosey back to bottom of hill. 35 Carolina Dry Docks, 35 Bobby Hurleys, 35 merkins. Mosey back up hill and individually grab Cindy’s. 11’s man makers at top of hill, LBC’s at bottom.
MARY: Abb work out led by El Presidente.
ANNOUNCEMENTS: Bethel Men’s Shelter, Him Camp
COT: Family health, travel

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