Tag: darkhelmet

Field Work

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WARMUP:
– SSH
– Windmills
– Merkins
THE THANG:
– Mosey down the road to the field gate entrance while triggering every motion sensor light on the way

Round 1:
– Bear crawl the 10 – 1 burpee
– Crawl bear back to the endzone
– Bear crawl to the 20 – 2 burpees
– Crawl bear back to the endzone
– Continue the series until reaching the 50 yard line with 5 burpees and back

Round 2:
– Run to 50 – 5 burpees
– Nur back to the endzone
– Run to the 40 on the opposite side (60 yards) – 4 burpees
– Nur back to the endzone
– Continue the series until reaching the endzone on the opposite side

Round 3: Line up on the track in teams of 3 for Catch Me If You Can
– 1 partner completes 5 Diamond Merkins and then runs to catch up with the other two partners
– Partner 2 carries Partner 3 until Partner 1 catches them
– Partner 2 completes 5 Diamond Merkins and runs to catch the other two partners
– Partner 3 carries Partner 1 until Partner 2 catches them
– Continue for a full lap around the track

Round 4:
Back to the endzone in groups of 2 for a modified Dora due to limited time
– 75 Merkins
– 150 LBCs

MARY:
– Take turns going around the circle calling exercises until time runs out.

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Old School Beatdown

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WARMUP: Old School 15 minute warm up: IWx15, HW x15, WM x15, CP x15, Plank: Peter Parkers x15, Parker Peters x15 and Mountain Climbers x15 then 6 inches, Plank each side with legs, then regular and repeat.
THE THANG: Mosey to wall: Peoples chair until each person does 5 burpees and then BTW with 5 count each, rinse and repeat and rinse and repeat.
Mosey to short wall: 11s starting with 10 Durkins and 1 Dips then 20 step ups each leg.
Move to grass for Jack Webbs
Mosey to Napa parking lot: 2 parking spot Bear Crawl then 10 squats and 2 parking spot crab walk and 10 lunges each leg. Alternate until we are at the end of the lot.
Mosey to COT for abs.
MARY: Ab Webs
ANNOUNCEMENTS: Forged Fathers for those with children with disabilities.
Trash Pick up.
Care Center.

COT: Done and Done

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Miyagi’s VQ

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WARMUP:
Mosey
SSH
The Windmill
Squats
Shoulder Taps

THE THANG:
3 Total Rounds of
Suicide – 1
Carolina Dry Docks – 20
Air Squats – 20
Mountain Climbers – 20
Merkins – 20

Four Corners
3 Rounds Of Each
Merkins and LBC
Squats and Flutters

MARY: Round Robin

ANNOUNCEMENTS:

COT:

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Ascending/descending weinke board

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WARMUP: SSH/IW/HW/Stretches/MN
THE THANG: Started with a lap around WEP + 25 burbees along the way. Parking lot as ending/descending weinke after exercise run to top parking lot and do burpee 1/2/3/4/5/4/3/2/1
MARY: Extended Mary, because I forgot it was an hour workout. Around the horn calling out exercises
ANNOUNCEMENTS: RYN
COT: I prayed us out and we joined in together with the Lord’s Prayer

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Swampy Circuit

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Like the “Jelly of the Month Club,” the humidity just keeps giving. That didn’t stop 8 of us from putting in the work. Here’s what we did.

No warmup, just mosey to the crosswalk in the drop-off line under ruck

– 30 yard Bear Crawl
– Lunge Walk Back
– 15 OH Press (IC)
– 10 Curls (IC)
– 10 American Hammers (IC)
– 10 Ruck Presses (IC)
Ruck the big loop

– 40 Squats
– 40 Calf Raises
– 40 Flutters with a Press

Ruck the big loop
– 30 Squats
– 30 Calf Raises
– 30 Flutters with a Press
– 1 Minute Plank

Ruck the big loop
– 20 Squats
– 20 Calf Raises
– 20 Flutters with a Press
– 1.5 Minute Plank

Ruck the big loop
– 10 Squats
– 10 Calf Raises
– 10 Flutters with a Press
– 2 Minute Plank
– 30 yard Bear Crawl
– Lunge Walk Back
– 15 OH Press (IC)
– 10 Curls (IC)
– 10 American Hammers (IC)
– 10 Ruck Presses (IC)

NMM
Training in less than optimal conditions builds resiliency and prepares you for sub-optimal situations in the future. Sure this workout would have been more palatable in the Spring, but we did what had to be done in the conditions that we had, and we’re all better because of it. I’m sure there’s a life lesson in there.

Thanks for the opportunity this morning. I hope this is the hardest thing you do all day.

-IJ

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Arms & Legs So Bad It Still Hurts

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<@UST30T7FF> and <@U01JUGK82TY> were Co-Q’s for the day. We decided to split it up by muscle groups. Ruby started first with arms and then Splinter took over with legs.
WARMUP: Warmup-y things.
THE THANG: Ruby’s 1/2:
Mosey to the playground for a all arms DORA. MOT is bear crawl 20 yards out and crawl bear 20 yards back to the playground, Exercises & Reps: At the swing set put your feet in the swing to get into a position to perform derkins, bring your knees to your chest while in plank position and then extend, then complete 1 derkin, that is 1 rep, partners complete 50reps, then 75 reps of a Merkin/ParkerPeter combo exercise, and then 100 reps of a WideArmMerkin/ShoulderTaps combo exercise. ARMS WERE BE SMOKED!!!
Splinter’s 1/2:
Indian Run 1 lap around WEP. Unfortunatly, becase Ruby killed us in the 1st half, we lost 60% of the PAX on the lap. Then we regrouped for some step-ups on the park benches, some calf raises then ran over to the hill. We lined up and raced up the hill not knowing what was going to be required of the winner and losers. Since there were 10 of us (to start) 1st Place did 1 more run up the hill and 100 squats, 2nd place 2 more runs up the hill and 90 squats, and so on. Second go round was 1st Place, 1 run up the hill and 100 lunges, 2nd place 2 more runs up the hill and 90 lunges and so on.
<@U035XDY7ABC> started talking to a guy at the top of the hill. He ended up EH’ing him on the spot to finish the last set and Mary. Welcome The Apostle.
MARY: 4 minutes of Mary
ANNOUNCEMENTS: The Sweaty Barry, Blood drive, Read Your Newsletter
COT: Welcome The Apostle

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King of the Ring – Round 2 – The Rocket Burner

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Ring of Fire – King of the Ring Challenge
Round 2 – Previous Kings are Q
Oh the humidity was cranked up!! Soupy swampy hot. ZERO breeze. Excellent mumblechatter in COT while we all stretched out. Senator Tressel came in hot, but caught up to us on the warmup run. 13 dawgs let loose!!

Warmup:
Slow run loop around the parking lot, approx. 400-500m, then circle up near COT for the following:
– 20 SSH
– 10 WM
– 15 MNC
– 15 IW
– 10 Strawberry pickers

Then mosey over to the USMC JROTC building, roadway near the sidewalk to the pull-up bars for…..

THE THANG:
The Rocket Burner Circuit
Setup: 5 stations, each with an exercise. Some have modes of transportation listed to get to the next station. PAX are to grab 2 cinder blocks from storage and put them on the roadway near the sidewalk to the pull up bars. Then get after it. Cones were used to mark station locations. Station 1 was at the pull-up bars, station 2 was at the roadway, beginning of sidewalk to pull-up bars, station 3 was along the roadway, towards A.O. Jones, approx. 5-60 yds away, station 4 was same location as station 2, station 5 was at bottom of hill at stop sign. That is the circuit.
Do the work. No music, just work. Once all stations are done, scoring of one round is once you return to station 1 to start over. King is the one who does the most rounds.
Stations and MoT are:
1. 5 pull-ups, frolick (walk, skip, whatever) to #2
2. With one cindy, 15 overhead presses, then farmer’s carry BOTH blocks to #3
3. With one cindy, 15 curls, then farmer’s carry BOTH blocks to #4
4. With BOTH cindies, 15 deadlift into calf raise. Full up, full down. Then no more cindies. Run downhill to #5.
5. 5 burpees, 20 lunges (10 ea leg), 25 LBC. Run uphill to #1
6. That is one round
7. Repeat

WINNER IS: BAND CAMP!! He was a machine, cranking out almost 6 full rounds (or was it 6 full, started on 7th?). Harry Carry was hot on his heels. Everyone cranked out at least 3. I got 4 full, started on 5th, but threw in the towel after pull-ups. A lot of excellent mumblechatter and push/pull from each PAX. Guys were REALLY going after it, pushing hard. No cinder blocks were harmed, too. :blush:

Stored the cindies just in time to get back to COT right at 6.

MARY: None

Announcements: The Barry is coming!! Read your newsletter, get involved!!

COT: A lot of P&P lifted. Do not carry it all inside.

Cake Boss came up with a GREAT idea with this King of the Ring challenge. Looking forward to the next rounds!! BRING IT!!!

Thank you for the opportunity to lead. Blessings and SYITG.
-NASA

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Tabata plus Imposter Syndrome

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4 bootcampers 2 Ruckers at Coaches box.

First 30 we did a Tabata 6 rounds 4 sets each round. For “rest” between rounds we’d run up and down the hill at the entrance of the high school.

Each set was based off a base exercise… merkin squat bbs or burpee plus another exercise. You increase reps as you go through the set.

For example 1 merkin to 1 shoulder tap… then 2 merkins to 2 shoulder taps etc…

Merkins
Shoulder taps
Peter Parker’s
Plank jacks
HR merkins

Squats
R leg lunge
L leg lunge
Calf raises
Monkey humpers

BBS
Flutters
Freddie’s
Heel touches
Toe touches

Burpees
SSH
Seal Jacks
Imperial walkers
Hillbilly Walkers

—————-

Second 30 was a talk on Imposter Syndrome. Highly encourage you to research it but it’s something I feel we all encounter. Learn how to recognize in yourself and in others.

Thanks to Suplex for the opportunity!

:facepunch: :facepunch: :facepunch:

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