Tag: Deep Dish

What she said

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WARMUP:
THE THANG: 10+3 got Hived as I visited the DMZ and gave a KB lesson.
– <@U05RN7GSDLH> , <@U0904HV02BY> , and <@U05K5D10AG6> rucked it out. I believe that most of the world’s problems got solved, but as capitalists, you’ll have to pay to find out the answers.
– <@U03B9G9BXJM> came dressed for a chilly golf outing, complete with puffy jacket. Guys gave him a lot of crap, but they don’t have sensitive nipples, so they don’t get it.
– <@UGU3XR5RP> was in typical form. That means it was a non-stop stream of working hard at both the exercises and giving me a hard time.
– <@U087NCUTMPT> has HCed to bringing an additional 50 lb KB to the Hive from now on for those who are interested. So… no one.
– <@U19FA0Q8Z> is a grown-ass man. NOT a grown ass-man. Hyphens matter.
– <@UGYDCTRST> gave me a normal fist bump at the end, and after checking his temp (rectally, of course) to make sure he wasn’t ill, he recognized where he went off the rails and gave me the normal Slash treatment.
– <@U5DBBKTE0> was the standard and helped us with our form. That was the focus this morning, doing the right things the right way. When that’s the theme, he’s the go to.
– <@U0A25GTDDEJ> has his foot on the accelerator. But he’s not redlining yet. He wins the Helmet award for my favorite guy that had his VQ this week at Ring of Badgers (Fire).
– <@U06P97NSX17> was the sole representative from the Gaggle of Degenerates. Especially since the King of the Degenerates (<@USBP08L1G>) was occupied elsewhere.
– <@U5DKASDQU> was the WarDaddy today (see previous bullet as to why). On a side note, his new retirement gig is developing lesson plans for a new Minnesota Quality Learing Center franchise he’s opening on the WestSide.

This report is true and is able to be copied and pasted into the /slackblast by any man who wants those stats bumped up.
MARY:
ANNOUNCEMENTS:
COT:

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Crows Nest was A Virgin

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Warm-Up:
SSH – 20 IC
Imperial Walkers – 20 IC
Windmills – 10 IC
Moroccan NC – 10 IC
Strawberry Pickers – 10 IC
Quick mosey around parking lot
Cheese Shredder

Thang 1:
Set 4 corners ~ Stay together with the HIMs in your corner throughout the exercises and mosey between each corner. 2 Rounds

Cone 1 – 15 Burpees
Cone 2 – 15 Squats
Cone 3 – 15 Carolina Dry Docks
Cone 4 – 15 Jump Squats

Thang 2:
Four Light Poles ~ Mosey between light poles. 3 Rounds.

Light Pole 1 – 10 Merkins
Light Pole 2 – 20 LBCs
Light Pole 3 – 30 Lunges Total
Light Pole 4 – 40 Mountain Climbers Total

Thang 3:
Eleven’s
Mosey up and down.
At bottom: Diamond Merkins
At top: Big Boy Sit-Ups

Mary:
American Hammers – 15 IC

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Deep Dish 1 year anniversary beatdown

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WARMUP: yes
THE THANG:
First set:
5 rounds:
Single arm 3 cleans, 3 overhead press, 3 front rack squat in one complex. Switch arms. Suitcase carry between each round. Repeat 5x

Second set:
Partner up at bottom of hill. P1 does 50 double bell swings. P2 runs to top of hill and back. Repeat 3x. 150 total swings per partner.

Third set:
10 min EMOM. 5 man makers, add 1 rep every 2 mins. (This part was terrible)

Finished with some Mary.

MARY: 8 mins around the horn, finished with 10 burpees
ANNOUNCEMENTS: yes
COT: yes

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Eve of the Lord’s birth – convergence

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WARMUP: The usual
THE THANG: DH-type-stuff
MARY: worked into Thang
ANNOUNCEMENTS: Newsletter & upcoming changes
COT: Lauren Hope Styles (sp?) – 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around helping others find their purpose

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Compound Kettle Bell

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WARMUP:
Tick-tock torso twist, right in 3cadence,
Walkout merkins in 5cadence,
Tick-tock torso twist, left in 3cadence,
Moroccan nightclub in 3cadence,
Monkey humpers in 3cadence,
Inchworm to squats in 7 cadence.

THE THANG:

Speedwalk to lighted area by stadium entrance and form a single line. Then while holding the bell in various positions perform 5 reps of the below compound movements 2 times in various cadence:

1 – bell at front waist and then squat to KB swing to side raise to front raise in 8cadence on right then left.
2 – bell at lower back to a front lunge to side lunge, then back lunge to a calf raise in 8cadence on right then left.
3 – bell at side to standing oblique crunch to upright row to jerk press in 7cadence on right then left,
4 – body destroyer pose with bell on ground behind head to chest pullover to chest press to side chest fly to big boy situp to incline press to front raise in 9 cadence,
5 – bell at side to opposite leg lunge to row to bent over triceps kickback in 5cadence on right then left,
6 – sumo squat hold with bell at chest to front press to incline press to military press to overhead triceps press in 10cadence.

Few extra minutes left and did some miscellaneous exercises like chair pose with bell in the incline press hold to single leg good morning pose with bell to plank on bell.

ANNOUNCEMENTS:
New A/O configuration.

COT:
Prayers for recovery for <@U050B5M1DGR>, driving safety by <@U08NJ8FF1PF>.

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EMOMS in the rain

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Mosey to pavillion
SSH
Windmills
Seal Jacks
MNC
Mountain climbers
Stretch

3 10 minute EMOMS with a 3 minute rest in between

Emom 1

10 merkins w/bell
15 Squats

EMom 2

10 curls 5 each arm
10 Tri extensions
Calf raises until time

Emom 3
20 flutters with press
10 Hammers
5 weighted BBS
5 in and outs

Mosey back to COT right at 6

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Rosie’s magical bean ride

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WARMUP: SSH, Low slow squat, windmills, imperial walkers, merkins
THE THANG: Line it up!
40 Yards of MOT, 60 yards sprint
1. Bear Crawls
2. Lunge walks
3. high knees
4. broad jumps
5. bear crawls

In between rounds, 15 Hand release merkins, 20 squats, 25 CDDs, 30 shoulder taps, 35sec plank

Pauly D – 50 yards + sprint of 50
1. NUR
2. Jog

Jack Webb from 1 to 10
1 Merkin, 4 hand claps
all the way to 10 merkins, 40 handclaps, baby!

Sevens – Apollo Onos, Leg raises.

The flag was passed, another man grows!
MARY:
ANNOUNCEMENTS: Congrats Pauly D
COT:

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Lazy Susan Kettlebell Buffet at the Hive

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WARMUP: Mountain climbers, Imperial walkers, Arm circles. Brief mozy around the parking lot.
THE THANG: All Pax grab their kettlebell and form a line on the same pavement seam at COT. Left arm touching the person next to them’s shoulder for spacing. Everyone then leaves their kettlebell at their feet and makes the same line to the right of all kettlebells while assuming the plank position. Pax at the end passes the first bell to the person on their right who then passes it on to the next, etc. After passing the bell, each pax side-planks to their left to receive the next kettlebell. Rinse and repeat until all kettlebells have been passed through the line. Once completed, Pax on the right repeats and passes the bells to their left until all have been passed through the line.
Pax then moved to the base of the hill and faces the small roundabout equally-ish spaced around the circle, placing their kettlebell at their feet. Each Pax does 8 reps of one exercise using their own bell then side planks to their right to the next bell for the same exercise. Rinse and repeat until returning back to their own kettlebell. (56 total reps). Exercises were flutter with press, swings, upright rows, triceps. Mode of transportation alternated each lap between side planks and lunges.
Mozy to the bottom of the hill. There were five cones placed going up the hill with the final cone being at the top. Pax would run to the first cone and back to the previous where they grab their kettlebell and returned to the first cone. At each cone there is a single exercise written on it. Pax complete the exercise (20 reps) then rinse and repeat the process to get to the next cone and up the hill. Exercises were “from the ground up” and included kettlebell merkins, calf raises, squats, shoulder presses, and halos.
What goes up must come down so we repeated the process to get back to the start.
With a few minutes left, we returned to the circle for a lap of biceps curls and side planks before returning to COT.
MARY: Nada.
ANNOUNCEMENTS: T-Day Convergence, holiday party, newsletter.
COT: Family, holiday stress, enjoying every moment and being thankful for what we have.

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Heavy burden

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WARMUP: nice and slow. Windmill, cherry picker, imperial walker, SSH

THE THANG:

4-station square. Pax distributed. Perform the prescribed exercises and REPEAT until the heavy carry station is done, then rotate.

1: Heavy Carry 50yds and back
Choose 100lb ball, 72lb Kb, 60lb sandbag

2: Sprint 50yds and mosey back, repeat

3: Strength
5 merkins
10 Carolina dry dock
20 air squats

4: Core
10 dead bug (dying cockroach)
10 LBCs
10 SSH

Repeat until ~5:55

MARY: Core, birdcage 10 count

ANNOUNCEMENTS: newsletter

COT: You never know how much time you have left.

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4 corners and a Cake

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WARMUP:
Handful of exercises to loosen up
THE THANG:
4 corners of exercises with 20 as rep number
5 exercises at each corner 3 rounds each with lap between rounds
MARY:
Flutters, Hello Dollys, big boys
ANNOUNCEMENTS:
Read newsletter
Christmas party
COT:
Praying for Men to lead their families well

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