Tag: darkhelmet

You use your whole body so workout your whole body

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WARMUP: SSH, cherry pickers, greatest stretch ever, down dog, honey mooners, mosey to big parking lot above old Pike building

THE THANG: 4 corners each corner focused on a different muscle group and had various exercises. 25 reps each and did it for 5 laps. You would do the first set of exercises on lap 1 then move on to the second set on lap 2 etc…

Corner 1 (with Cindy or bumper plates)
Curls
Push press
Over head squats
Bent over rows
Floor bench

Corner 2
Merkins
Wide arm merkins
Diamond merkins
Carolina dry docks
Plank jacks

Corner 3
Squats
Jumps squats
Sumo squats
Calf raises on curb
Lunges

Corner 4
Big boys
LBC
Mountian climbers
Flutters
American hammers

After that we partnered up and did a bear crawl really race across the parking lot. Partner 1 started bear crawl while partner 2 ran from one end to the other. Where ever they met on the run back they switched until as a team they made it across the parking lot. All that lost had a 2 burpee punishment.

Moseyed back to WEP stage and did wall sits while raising arms and going up on toes and down. Then a balls to the wall contest. You held balls to the wall as long as you could if you dropped you did burpees until the last man dropped.

Our finisher was a set of 7. In front of the stage you did squats the climbed up wall and ran to back wall of stage for a mike Tyson.

After that we moseyed to flag for core work (arts and crafts for 15min) until 7:30.

MARY: Was glorious

ANNOUNCEMENTS: Convergence 29th at WEP for The Fort’s birthday party (gifts not required) , read the letter of News every Sunday.

COT: prayer for BRR teams, PAX with injuries, and any PAX going through life hardships quietly

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Pipe Hitters Shieldlock Q

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14 at Lazarus for a Pipe Hitters Shieldlock beatdown. Here’s what we did:

Warm-up

  • 5 Merkins (IC)
  • 5 Low Slow Squats (IC)
  • 10 SSHs (IC)

The Thang
Island Hopping with Maximus

  • Run to 2nd island, run back, 10 Mtn Climbers
  • Run to 4th island, run back, 10 V-Ups
  • Run to 6th island, run back, 10 Mtn Climbers
  • Run to last island, run back, 10 V-Ups

Mosey to mid-lot

  • 10 Rounds Captain Thors (1:4 American Hammers, Flutters)

Handoff to Italian Job
Mosey to the Movie Theatre fountain

  • 1 Round of Rolling Thunder (Irkin/Dip repeat around the fountain)
  • 15 step ups
  • 20 Calf Raises Regular
  • 20 Calf Raises In
  • 20 Calf Raises Out

Mosey to side wall

  • 10 Wall Sits (IC)
  • 10 Dirty Hook-ups (IC)
  • 10 Reverse Dirty Hook-ups (IC)
  • 10 Bulgarian Split Wall Squats Left (IC)
  • 10 Bulgarian Split Wall Squats Right (IC)
  • 10 Wall LBC’s (IC)
  • 10 Australian Mountain Climbers (IC)
  • 10 Count Stretch

Handoff to Dark Helmet
Long Mosey to Greek Grill

  • 10 OH Chair Press (IC)
  • 10 Mike Tysons, run across the parking lot, 5 Burpees (3 Rounds)
  • Bear Crawl 30 yards

Long Mosey back to COT

  • 15 Flutters (IC)
  • 15 Hello Dollies (IC)

NMM
We were honored to lead this morning. Helmet shared some eloquent words about the value of having men in your life to speak truth, no matter if it hurts. If you don’t have those men, find them. It will enrich your life.

-IJ

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Saturday Fish Special

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Warm-up, lap around the park.
Five cones and cinder blocks were set up in the middle of the field. We began with a Dora style workout. Partner 1 – ran cupcakes between the cones while partner 2 began the cindy reps
100 – curls
200 – bent over rows
300 – upright presses

Next, murder bunnies to each cone, carry overhead back to the start and switch with partner. Partner 2 performed squats and ab exercises while waiting.

Last set, no partners everyone completes – bear crawl to first cone, 3 burpees , crawl bear back. bear crawl to next cone 6 burpees, crawl bear back…so on and so on until the last cone 15 burpees.

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Dorothy

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WARMUP:
There was some neck stretches as we looked around for Tesh
THE THANG:
Ran to Tesh's house in Baxter, 10 Monkey Humpers IC, Stop signs down Richard's Crossing… 10 HR Merkins, 10 Squats, 15 Hello Dolly, Ran down Sutton to Baxter entrance, Repeato, Through Baxter and down Richard's back to COT
MARY:
10 Burpees IC
10 Hammers IC
ANNOUNCEMENTS:
Tortoise and Hare
Heart Walk
Convergence
COT:
Be present where you are at

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Sweaty

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Massey to Harris to McCammon to Clebourne to Main to Veteran’s Park

Exercises at following:
John Boys
FM Pharmacy
Veteran’s Park

10 Merkins
10 Squats
10 LBC’s

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Lotsa Lotsa Laps

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WARMUP: SSH, IMPERIAL WALKERS, PIGEON STRETCHING,DOWNWARD DOG,HONEYMOONERS, MOUNTAIN CLIMBERS
THE THANG: 100 FLUTTERS, 75 SSH, 50 MERKINS, 40 SQUATS, 30 SHOULDER TAPS, 25 LBC'S ,15 BOMBJACKS, 10 CDD AND 5 PULLUPS. AFTER EACH EXERCISE WE RAN A LAP AROUND THE TRACK
MARY: AB WORK AND LEG WORK
ANNOUNCEMENTS: BETHEL MEN'S SHELTER
COT: PRAYERS AND PRAISES…SPECIAL PRAYERS FOR OUR YOUTH

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Citius, Altius, Fortius

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WARMUP:
Warmup

  • SSH x 30
  • Imperial Walkers x 20
  • Toy Soldiers x 20
  • Side Lunges x 15 each side
  • World’s Greatest Stretch x 5 each side

Dynamic Prep:

  • High Knees (20 yards)
  • Butt Kickers (20 yards)
  • A-Skips (20 yards)
  • Karaoke (20 yards each direction)

Kettlebell Activation:

  • 10 KB Deadlifts
  • 10 KB Goblet Squats
  • 10 KB Swings (focus on hinge)

THE THANG:
Structure: 3 Blocks (10 minutes each)
Format: Continuous work, minimal rest
Block 1: “Acceleration Phase” (10 mins)
AMRAP Circuit:

  • KB Goblet Squats x 15
  • KB Swings x 20
  • 40-yard Sprint
  • Broad Jumps x 10

Block 2: “Power & Strength” (10 mins)
AMRAP Circuit:

  • KB Deadlifts x 20
  • KB Reverse Lunges x 10 each leg
  • KB “Around The World” x10 switch every 2
  • Bear Crawl (20 yards down & back)

Block 3: “Anchor Leg”
Descending Ladder (10 → 1):

  • Jump Squats

After EACH round:
→ 50-yard Sprint

MARY:
Flutters & Flutters With Press
ANNOUNCEMENTS:
Bethel men’s
3x Widows
Mens Talk

COT: healing, Mental Health, Knowledge & Wisdom

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Why do my Hips Hurt?

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
THE THANG:
The Nolan Richardson
Partner workout:
Partner 1 starts the exercises while partner 2 nurs 50 yards, does 1 Bobby Hurley, then runs back to start to pick up where partner 1 left off on the count.
150 Burpees
300 Squats
150 Big Boy Sit-ups
300 Little Baby Arm Circles
150 Merkins
300 Imperial walkers
MARY:
ANNOUNCEMENTS:
COT:

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School Tour

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Commentary courtesy of Dark Helmet:

12 men at The Pit Of Cocks received a generous helping of Italian Jobs.

The Thang:

  • Run 1/4 mile-ish then perform the following
  • 10 Burpees
  • 20 HR Merkins
  • 30 Lunges
  • 40 Mountain Climbers
  • 10 Burpees

Repeat until the hate leaves your heart or until 45 minutes has elapsed…

Moleskine:
The morning began with Liberty rescuing Goose’s hemorrhoid pillow from the parking lot (not sure when that got left there) and placing it lovingly by the flag. Also placed by the flag, was a fat deuce squeezed out like Satan’s toothpaste by 3D’s nutsniffer. Not to worry, like most good dog owners, 3D brought his little doo-doo produce bags and collected the offering to carry with him. I don’t have a dog, and one of the main reasons is that I currently live in a situation that would require me to bend down and collect the feces of a lesser beast. I'm on the top of the food chain. I will not collect feces. Besides, the mighty (though domesticated) canine deserves to leave his castoffs where they lay, so for me to take responsibility to care for such an animal would require me to live beyond the officious reach of an HOA and past the confines of a fence…

Changing subjects, Deep Dish remarked about the amount of sand in the CRHS parking lot and was contemplating how to take his kids there and convince them that it was Myrtle Beach, but with less cigarette butts.

COT: Pray for many men’s relatives, to shoulder our burdens, and to be smart enough not to go alone.

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Heavy Shiiiii

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WARMUP: lap around the park. Stopped for some merkins, SSH and squats
THE THANG:
PAX cycled through 8 stations
1: 2×50 KB carry
2: 20 sandbag burpees 60lb
3: 20 hand release merkins, 20 squats, 20 big boys
4: 150lb ball carry
5: 20 devils presses. 2x50lb dumbbells
6: 15 ball over shoulder. 100lb
7: sandbag throw out and back. 40lb
8: sled pull out and back. 90lb

While PAX waited for the stations, we worked through a board of pain.
100 SSH
90 mountain climbers
80 squats
70 dry docks
60 shoulder taps
50 lbc
40 flutter kicks
30 American hammers
20 jump lunges
10 burpees

With final 10ish minutes, PAX played a game. Divide into 2 teams with a “home base”. Try to get as much weight into your home base by stealing from oppo team. Must do 5 burpees before stealing weight.

MARY: a bit
ANNOUNCEMENTS:
COT:

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