Tag: Deep Dish

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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10×10 Board of Pain

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WARMUP: SSH, windmill, merkins, mosey
THE THANG:
10 rounds, 10 reps of each exercise:
– 1 hand KB swing
– Clean and jerk
– Thruster
– Tricep extension
– Curls
Farmers carry to end of parking lot. Repeat x10

If anyone puts down their KB, all PAX must do 5 man makers on the spot

BONUS:
Divided parking lot into 4 sections.
Put KB at starting line. Run to 1st section do 2 burpees, run back to bell do 2 man makers. Run to 2nd section, 4 burpees, run back 4 man makers. Repeat to the end of the parking lot with 8 and 8.

MARY: no time
ANNOUNCEMENTS: yes
COT: had to be there

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Deadly Dozen

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WARMUP: SSH, IW, Merkins, Deep Leg Stretches then Mt Climbers
THE THANG: 400ish M run after each exercise. Counts were 20, carry’s were to the Handicap lot.
1. Farmer Carry
2. Sing Leg Deadlift
3. Lunge
4. Snatch
5. Man Maker
6. Goblet Squat
7. Rack Carry
8. Push Press
9. American Hammer (4 ct)
10. Tri’s
11. Curls
12. Swings
MARY: No time
ANNOUNCEMENTS: Garbage Pickup, Stuff bus and Gloom schedule
COT: Hard resets are sometimes necessary to realign to true north

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Freaky Thursday

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WARMUP: SSH, Windmills, Low slow squat, cherry pickers, merkins, mosey
THE THANG: EMOM 9 mins of heavy merkins and merkin variants, 2 sprints mixed in
3 rounds of 3 mins with Jump squats, grinders, squat to calf, wall sits,
10 rounds of tabata, CDD, Shoulder taps, left plank, right plank, BBS, flutters
AmRAP burpees, jump squats, mtn climbers, sprint, merkins and plank jacks.
MARY:
ANNOUNCEMENTS: Lots of 2F options
COT:

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Musical murder bunny Humper with a moving target.

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: Warmup:  MUSICAL
1 Devil went down to Georgia remix by State of Mine (3:37)
1 Base = Imp. Walkers
2 Chorus: Plank Jax
3 Solos: and walk-ChP
2 Country roads remix by Me first & Gimme Gimmes (2:11)
1 Base = Hillbillies 
2 Chorus = Windmills 
 

Thang#1: one man Murder-bunny-humps to cone & carry back(first 2 exercises)- while the rest do an exercise…, then change exercise: 

• Single leg Halos (stability!!)
• Cossacks w/ OH Press
New MOT:Lunges with cross-body swing
• 1-Leg RDL w/ Row
– Devils’ Halo: rt ft around head to left, return to Lt ft

Thang#2:  moving target series… sprint hill & crawl-bear down after each series, Plank/Al-Gore till 6 is up

A Cleans-press-squat
1 1-2-1, 1-3-1, 1-8-1 
2 1-1-2, 1-1-3, 1-1-8
3 2-1-1, 3-1-1, 8-1-1
B Alt. RDL’s, Snatch, Curls
1 1-2-1, 1-3-1, 1-8-1
2 1-1-2, 1-1-3, 1-1-8
3 2-1-1, 3-1-1, 8-1-1
C Windshield Wipers, Bulletproof Knight, American Hammers
1 2-4-2, 2-6-2, 2-16-2
2 2-2-4, 2-2-6, 2-2-16
3 4-2-2, 6-2-2, 16-2-2

MARY: w/in last series
ANNOUNCEMENTS: same as newsletter
COT: prayers for flood victims, recovery of sick loved one’s, marriages

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Cindy 11s // 5 types of wealth

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WARMUP: a short one
THE THANG:
1st 30:
4 corner 11s with Cindy
1st corner: thrusters + merkins
2nd corner: curls + jump squats
3rd corner: American hammers + big boys with Cindy
4th corner: overhead squat + single arm row

2nd 30:
Conversation around the 5 types of wealth based on the book by Sahil Bloom
1) time
2) social
3) physical
4) mental
5) financial

Dimmer switch analogy

MARY:
ANNOUNCEMENTS: a couple
COT: yes

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2025.28 The Hive

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Thang:

1ST… 12 min AMRAP:
10 overhead presses (5 each arm)
20 rows (10 each arm)
20 swings

2ND… Bearcrawl length of parking lot doing a merkin at each parking spot dividing line (this was secretly just to count lines)

3RD… Place bells at middle line (11 of 22) and return back to end of parking lot. Run to opposite end of parking lot and overhead carry the bell one more parking spot than the last alternating arms. (First trip across the lot, stop and OH carry the bell one spot. On the return trip, stop at your bell and OH carry it 2 spots with the opposite arm.) Keep running across the parking lot until you get to 20.

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Off Road Racing

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Per the hype graphic/msg, felt like we needed to workout on the field instead of pavement. Was excited about the rain last night and the additional nastiness it would bring to the workout. Arrived to the site only to be disappointed as I stepped onto the field, mildly soggy, no puddles. Oh well, the 95% humidity made up for the lack of water obstacles! Mapped out a rectangle – approx. 15yards wide and 30 yards long. Strategically placed 6 pain stations along the perimeter of the rectangle. Each pain station had instructions for the exercise to be completed before traveling to the next pain station. Also gave the PAX a MOT so they knew how to proceed to the next pain station. Asked the PAX to compete with one another, race, push themselves.

WARMUP: From COT had the PAX carry the bags onto the field and to the starting point of our rectangular track. Started with SSHx20IC at station #1 and then explained the exercise and MOT. Once all PAX confirmed they understood we moseyed to the next pain station, asked the PAX to perform 5 burpees OYO and then explained the exercise and MOT. Followed this process and decreased the burpee count to 1 as we reached the final pain station. Moseyed to the starting point and ready to go.

THE THANG: Complete as many laps as possible. FishStix was king of the 40lb bag carriers and I believe either DeepDish or Maximus was king of the 60lb bag carriers.

Pain Station #1: 10 – Man Makers
MOT – Backward OH Toss

Pain Station #2: 20 – Bear Hug Squats
MOT – Bear Crawl w/ Pull Through

Pain Station #3: 15 – DeadLifttoCleantoPress
MOT – Alt Side Toss

Pain Station #4: 20 – Sand Bag Swings
MOT – Rifle Carry

Pain Station #5: 20 – Wide Sumo Squats w/ Front Lateral Raise
MOT – Front Press Toss

Pain Station #6: 20 – Derkins ( Feet on the SB )
MOT – Rack SB on shoulders and shuffle

MARY: NONE

ANNOUNCEMENTS: Bethel Men’s Shelter, 4th of July Convergence, read your newsletter

COT: STK!

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Hills, Bells, and Balls

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WARMUP: SSH, low slow squat, merkins, Moroccan night club

THE THANG:
Carry bell to bottom of hill

2 rounds:
20 swings
15 goblet squats
10 bent over row each arm
Up the hill

2 rounds:
10 thrusters
10 tricep extension
10 curls
Up the hill

Carry bell back to COT

15min EMOM
1 guy carries the 100# ball 50 feet and back
Other guys do 6 alternating clean and jerk

BONUS FINISHER:
Group of 4 carry the 100# ball up the hill and back – guys not carrying ball carry KB. Switch out as needed.

MARY: bethel, convergence, sweaty Barry
ANNOUNCEMENTS:
COT: yes

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Balls and Burpees

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WARMUP: SSH, Merkins, windmills

THE THANG:
Mosey behind the movie theatre
Run to each of the 8 parking spot sections and perform ascending reps (1-8) of the below exercises, then run back to beginning (~100 yards)
SSH
Merkins
Big boy sit ups
Squats

Mosey back to COT

PAX circle up, one PAX in middle. PAX in middle performs 8 sand ball over shoulder (100lb or 60lb scaled). PAX in middle calls out a burpee style for pax in circle to complete 8 reps. Options included navy seals, 180 turns, tuck jump, hand release, and more! 2nd time around 4 reps. Then 2. Then 1. 125 total burpees performed. 15 total ball tosses.
MARY: Abs
ANNOUNCEMENTS: pizza, bethel, sweaty Barry
COT: yes

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