Tag: darkhelmet

Band Practice at The Ring of Fire

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Warm-up:
SSH x30
–
Merkin x10
–
Windmills x10
–
Run to the pull-up bars – 10 strict pullups with no step and not kipping. When you get to failure your partner can grab your feet and help you
–
Grab a coupon and head to the band practice field
From the goal line:
Curls and Tricep Extensions
Run with your coupon to the 10 yard line and complete 10 of each exercise
–
Leave the block and run back the goal line
–
Run back to the 10 yard line, grab your coupon and run to the 20 yard line and complete 10 of each exercise
–
Leave the block and run back to the goal line
–
Run back to the 20, grab your coupon and run to the 30, complete 10 of each exercise.
–
Continue this series until you reach the other goal line.
–
Run it back in the same manner with different exercises:
Bent over rows
–
OH Press
–
Partner up:
Catch me if you can the long way around the school back to the pull-up bars to return the blocks. One partner runs with both blocks, the other partner does 2 burpees and runs then down.

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Rabbit and Turtle Training

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8 men showed up at the park. Promise made, no roaming is the wet field. Warm-ups: SSHs, Imperial Walkers, Windmills, Plank, PP, Merkins,PP, more merkins.
Next, stroll around the park. Partner 1 farmer carried sandbags, while Partner 2 ran to swing and back. Flapjack.
Finished at the amphitheatre. Next, wall sit, 1 – 4 Merkin – Arm raise combo, finished 10 -40.
Stroll around the park again, this time, one sandbag, alternate between shoulder carry and front carry. Finished at the amphitheatre.
Two additional sandbag carries around the amphitheatre, first partner one bear crawl while other partner bag carry. Second partner one lunge walk while other partner bag carry.
We finished with a cool down lap around the parking lot.
I was ready for a nap afterwards.

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Are we really doing this today?

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Rainy morning began with a text from the Funhouse, “Are we really doing this today?” Yep, always outside. Six men showed up, not afraid of the pouring rain. Not speed records were broken, safety was top priority.
First stop, the pharmacy for some warm up exercises. Next we made our way to the somewhat covered WEP. We started with a starfish, three legs, exercises at each, back to amphitheatre.
Next, we did sort of a tempo run around the parking lot with one member of the group running to the top of the entrance for 5 burpees. We finished with a lap around the field stopping a each swing for merkins, squats, LBCs, and puddles.
Back to COT
Great job men!

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Band Practice at The Ring of Fire

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Warm-up:
SSH x30
–
Merkin x10
–
Windmills x10
–
Run to the pull-up bars – 10 strict pullups with no step and not kipping. When you get to failure your partner can grab your feet and help you
–
Grab a coupon and head to the band practice field
From the goal line:
Curls and Tricep Extensions
Run with your coupon to the 10 yard line and complete 10 of each exercise
–
Leave the block and run back the goal line
–
Run back to the 10 yard line, grab your coupon and run to the 20 yard line and complete 10 of each exercise
–
Leave the block and run back to the goal line
–
Run back to the 20, grab your coupon and run to the 30, complete 10 of each exercise.
–
Continue this series until you reach the other goal line.
–
Run it back in the same manner with different exercises:
Bent over rows
–
OH Press
–
Partner up:
Catch me if you can the long way around the school back to the pull-up bars to return the blocks. One partner runs with both blocks, the other partner does 2 burpees and runs then down.

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0

Rabbit and Turtle Training

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8 men showed up at the park. Promise made, no roaming is the wet field. Warm-ups: SSHs, Imperial Walkers, Windmills, Plank, PP, Merkins,PP, more merkins.
Next, stroll around the park. Partner 1 farmer carried sandbags, while Partner 2 ran to swing and back. Flapjack.
Finished at the amphitheatre. Next, wall sit, 1 – 4 Merkin – Arm raise combo, finished 10 -40.
Stroll around the park again, this time, one sandbag, alternate between shoulder carry and front carry. Finished at the amphitheatre.
Two additional sandbag carries around the amphitheatre, first partner one bear crawl while other partner bag carry. Second partner one lunge walk while other partner bag carry.
We finished with a cool down lap around the parking lot.
I was ready for a nap afterwards.

TClap |
0

Are we really doing this today?

Leave a comment

Rainy morning began with a text from the Funhouse, “Are we really doing this today?” Yep, always outside. Six men showed up, not afraid of the pouring rain. Not speed records were broken, safety was top priority.
First stop, the pharmacy for some warm up exercises. Next we made our way to the somewhat covered WEP. We started with a starfish, three legs, exercises at each, back to amphitheatre.
Next, we did sort of a tempo run around the parking lot with one member of the group running to the top of the entrance for 5 burpees. We finished with a lap around the field stopping a each swing for merkins, squats, LBCs, and puddles.
Back to COT
Great job men!

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Cindy, she’s my friend

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WARMUP: Hold plank while we remember SSgt TJ Dudley

THE THANG:
Murph-ish style Dora, Cindy played a 3rd wheel the whole workout
– 100 pulls up, high knees with Cindy overhead
– 200 merks, farmers carry up the hill and leave it, run back; partner brings it back
– 300 squats; same thing with Cindy and hill
– Laps around the playground: partner overhead carries Cindy while partner runs the lap, trade places when partner catches up: 10 laps

COT

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Awkward Weight At The SInk

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WARMUP: Jog around the parking lot followed by a few exercises.
THE THANG:
1min of each of the following:
Ground to overhead
Over the shoulder toss

SLOW asymmetrical farmers carry. With sand bag in one hand, we’ll walk slowly, together, around the parking lot loop switching hands as needed.

Partner up for a round of “catch me if you can” around the large drop-off loop:
Partner 1: Take both sand bags and walk/shuffle until Partner 2 catches you.
Partner 2: 3 burpees then catch Partner 1
Alternate until you complete the loop.

Perfect Merkins (slick): I followed the correction of the PAX and completed this in an 8ct cadence. We did 20…lovely.

3-Tier Suicides: Roughly 40yds and back, 60yds and back then 75yds and back. Every time you return, complete 10 Bent Over Rows

2-Tier Suicides: Like above, this time only 60yds and 75yds. Complete (10) 4ct Flutters upon your return each time.

Sand Bag carry (standard carry position) around the large loop with stops at the corners for:
1st Corner: 10 Dead Lifts
2nd Corner: 10 Hammer Curl into Overhead Press
3rd Corner: 15 Squats
4th Corner: Chest Press

MARY:
ANNOUNCEMENTS:
COT:

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Acceleration by Association

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WARMUP: Yes, these are important

THE THANG: Stolen from Old Bay: https://f3thefort.com/2024/02/02/countdown-from-50-bear-crawls/
Although I think Big Boys are dumb, so we did flutters instead

Start on west side behind Lowes: 50 Merkins
Run (with short bear crawl) to east side – 45 squats
Run (with short bear crawl) back to west side – 40 LBCs
East side – 35 CCDs
West side – 30 Lunges
East side – 25 big boy sit-ups flutters
West side – 20 wide-arm merkins
East side – 15 bomb jacks
West side – 10 American Hammers
East side – 5 burpees

MARY: not really. We did do some mobility work at the Tesla Chargers.

NMM: Listen, the crew that showed up today outclassed me by miles on many levels. It was an honor to lead. I hope that by continuing to associate with men like these PAX, I can become a better version of myself. Keep posting!

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Curtsey lunge buffet

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Warmup: Mosey, windmills, merkins, Moroccan nightclubs, Carolina dry docks, curtsy lunges
The thang: go to light poles. Start with 10 curtsy lunges, next light pole is 20 merkins, next light pole is 30 squats, next light pole is 40 flutters.

Mosey to side of school. EMOM, 10 merkins. While waiting for next minute to start…calf raises. Wall sits and some ab work. Back to COT for mini Mucho Chesto. Finish with hip thingy

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