Tag: Deep Dish

35lb Moderate 24kg Hard

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WARMUP: Yep
THE THANG:
Move to parking lot:
Single Arm Deadlift
Clean
Squat and Press
Overhead hold and March
did 5 reps on the right,
then 5 on the left

We did some type of travel between round. I think we hit 4-ish rounds before we had to farmers carry back to COT

MARY: might have missed her pushing it to close to 0600
ANNOUNCEMENTS: yep
COT: was held

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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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Sink Q First timer

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WARMUP: Some short Moseys w/SSH, Imperials, and Hillbillies.
THE THANG:
15’s – 1 round of 15 Dead Lifts/15 Upward Pulls/15 Curls

5x5x5
5 reps/5 exercises/5 rounds
Manmakers
Merkins
Squats
Presses
Thrusters

Repeat 15’s

Partner work
1 pax 2 bag carry / 1 pax Shoulder Taps (2 rounds)

1 pax bag toss / 1 pax flutters with press (1 round)

1 pax lunge walk with racked bag/ 1 pax squats with bag (1 round)

1 pax bear crawl / 1 pax merkins (w/bag on back optional) 1 round

Repeat 15’s

MARY: Not today honey.
ANNOUNCEMENTS: Bethel, CSAUPS, etc..
COT: Amen.

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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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Sand bag shenanigans

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WARMUP: briefly. We worked on merkins.
THE THANG:
With a partner:
Partner A throws the bag, partner B does 4 burpees over the bag. Partner A continues throwing to end of the cones, partner B does 4 burpees every throw. Come back other direction switching roles.

Descending ladder – at each cone:
X cleans, X thrusters, X upright rows.
10/10/10, 9/9/9 etc down to 1/1/1 advancing to each cone.

As a group, we took a lap around the school. Every PAX had their 40-60lb bag, 1 PAX carried 100lb ball. At spots specified by Q, all pax did 10 squats. Trade the ball and keep moving. Every PAX carried the ball.

MARY: brief
ANNOUNCEMENTS:
COT:

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Sweaty Monday

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WARMUP: briefly
THE THANG:
Double 11s (22s?)

  1. upright row/ tricep ext

Suitcase carry to other side

  1. Clean/front rack squat

E2MOM

  1. 10 swings
  2. 10 alt upright pull
  3. 10 goblet squat
  4. 10 merkins

Buddy curls, start with 1 rep up to 10 then back down. Do burpees until the 6 finishes

MARY: big boys!
ANNOUNCEMENTS:
COT:

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It looked good on card stock.

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WARMUP: Parking Lot Mosey/ SSH/ Hillbillies/Around the Worlds/Halos/DeadLifts/High Pulls
THE THANG:
Partner Double Bell carry while other does Round 1: Mike Tysons Round 2: Derkins.

Loop of Pain Stations. Do exercises at station, bear crawl with Bell to next station. Run the loop and back to where you left off. Do exercises at that station, bear crawl to next one, etc..
8 Stations:
30 Swings
30 Curls
30 Tricep Press
10 Manmakers (crowd fave!)
24 Bell Merkins (8R, 8L, 8 with both hands on bell-crowd fave!)
24 Pull Throughs
24 Thrusters
30 Am. Hammers

Finished at COT with half minute of AYG Uhauls. (Miss you bro)

MARY:
ANNOUNCEMENTS: KB Convergence in Matthews. Trash Pickup. Cannoli Run.
COT: Live Third.

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Hive suck fest

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WARMUP: quick mosey, side straddle hops, merkins, low slow squats, swings.
THE THANG:
Quick ABC practice. 5 rounds each arm with 5 swings in between.

11s:
Front rack squat & upright row

10 min 100 snatch test with a partner. Alternate as needed

DORA
Partner A: burpees
Partner B: farmer carry both bells up the hill to first speed bump.
Accumulate 100 burpees

MARY: yes
ANNOUNCEMENTS: stuff the bus
COT: yes

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