Tag: darkhelmet

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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Humpty Dumpty Jumped the Wall ………..

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WARMUP: in cadence, SSH, Imperial Walkers, Cherry Pickers. Mosey to Square Lot or Rectangle Lot who knows?
THE THANG: Sofrito Led:
Squat Jacks x 10
Paired Shoulder Taps with Fist Bumps x 10
Paired Wheel Barrow one way, switch and repeat
Alabama Ass Kickers x 10
Outlaws x 10
Back Scratchers x 12
2 Laps Around the Ring
DarkHelmet Led:
Burpees Run to the wall (5ft) jump over it and perform donkey kicks at opposing wall, then jump over wall again for burpees, for a series of Sevens. I’m sure there is a better way of explaining that. (Q School)
Mosey to the road behind the school for a series of run segments with Merkins and more Burpees.
Run back to COT, over achievers paused for a series of dips and back to COT.
MARY: We had some or a few sets. Hard to remember now!
ANNOUNCEMENTS: Shanking with Stang reminder. Need for volunteers, Christmas Party at Airborne’s House with some pocket pool?, and reminder to checkout your NewsLetter !
COT: Should Stay in COT !

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Circuit de sole

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WARMUP:
Nah

THE THANG: running with exercises

Three 1 mile circuits through Brayden

First round
5 perfect merkins

Second
5 jump squats

Third
Both perfect merkins jump squats

15 burpees at top of hill

MARY: yes
ANNOUNCEMENTS: yes
COT:yes

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Wrong! 5 Burpees!

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WARMUP: mosey
THE THANG: 4 went rucking
6 bootcamp
Run neighborhood at every corner do
10 no cheat merkins
15 squats
20 flutters

Did two loops total 1-2mi
MARY: COT 2-3min of Mary
ANNOUNCEMENTS: read newsletter
COT:

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Let’s Make the Fort Sore again

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WARMUP: yes. you’d be crazy not to

THANG:

https://wodwell.com/wod/daniel/
(most finished in 35ish)

https://wodwell.com/wod/clovis/
(got in 1.5ish rounds, only 8.5 left to go…)

Was hard today. YHC is especially struck by 1st Lt. Clovis Ray leaving a job in investment banking at age 32 for an Army commission.

Prayers for those that still miss 1st Lt. Clovis Ray and SFC Daniel Crabtree at their Thanksgiving table every year.

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South of The Fort

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WARMUP: mosey to Harris Street Park – MNC, merkins, imperial walker
bear crawl length of bb court and lunge walk back. 2x
THE THANG:
half the group did merkins while half ran a lap around the park
half the group did LBCs while half the group ran a lap around the park
Group ran ran a trail from Harrris Street Park to Creekside Drive ran up and down Hampton Hill 3x doing Burpees at the top 15-10-5
Group ran from Creekside to Fort Mill HS pull up bars

5 pulls ups heels to heaven 2x
10 knees to nipples and derkins 2x

ran from Fort Mill HS to WEP trail head at Harris Street Park.

Stopped and stretched and continued running on trailhead to WEP

Grinder closed us out with a round of Airborn’s hip exercise
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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