WARMUP: Short lap mosey. SSH, Windmills, IW, HW, Casbah #2s
THE THANG: 3 rounds: Merkins, Squats, LBCs, CDDs, 🇺🇸Hammers
3 rounds Burpees, 🇺🇸 Hammers, Lunges, Mountain Climers. Short lap mosey. AMRAP (not really) 10 reps: Merkins, Squat Jumps, Freddie Mercs, Plank Jacks.
MARY: Dealers choice.
ANNOUNCEMENTS: Bethel is Mexican Night
COT: Affirmative
WARMUP: yes
THE THANG:
2 laps around the theater (apparently that's a far distance)
11’s with Burpees and Jump Squats
Ab Webb ft. Straight leg Freddy Mercurys
MARY: hold a plank and then American hammers
ANNOUNCEMENTS: newsletter
COT: yes
WARMUP: Brief tour of our 0.25mi loop
THE THANG:
50 burpees
400m run
100 merkins
400m rub
150 lunges
400m rub
200 squats
400m run
150 lunges
400m run
100 merkins
400m run
50 burpees
I believe all pax made it through at least half. Nobody got to the last burpees.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: BC led that….it involved burpees in cadence, but only after some creative running
THE THANG: Split into 3 groups, was gonna be 4, but Tesh was late. Rotated at Esso's whistle. Band Camp's job was to travel the groups in reverse and …… "encourage" full completion of the exercises
Esso had arms
Shady had core
Slash had legs
It was pretty solid. We know this because Esso could barely move his arms after doing it 3 times, Shady has a massive F3 tramp stamp from the situps, and Slash actually worked out the full duration according to all accounts
MARY: Again Band Camp called more burpees.
ANNOUNCEMENTS: Newsletter
14th year convergence at WEP on 9/29
COT: We discussed why shield lock is important. AND that it may not work the first….or second….or third time you try to form one. A man leads from his shield lock, without it I'm not going to be the leader I'm capable of being.
It's kinda like having access to outside consultants who know what's up and are tasked with being honest to you even when you don't want it.
WARMUP: SSH, Cherry Pickers, Side Lunge, tempo merkins into various broga moves
THE THANG: 5 round EMOM with your Cindy
Thrusters x10
Swings x15
Merkins x15
BentRowxGMxPress x10
Flutter kicks x20
Mosey for a bit, then buy steps back to COT: squat = 1 step
merkin = 2 steps
Burpee = 3 steps
MARY: barely know her
ANNOUNCEMENTS: Convergence at EOM, 9/11 workout this week, Dam to Dam registration open
COT: Prayers for those dealing with cancer diagnosis, marriages, and future encounters.
Praises for BRR teams.
14 at Lazarus for a Pipe Hitters Shieldlock beatdown. Here’s what we did:
Warm-up
The Thang
Island Hopping with Maximus
Mosey to mid-lot
Handoff to Italian Job
Mosey to the Movie Theatre fountain
Mosey to side wall
Handoff to Dark Helmet
Long Mosey to Greek Grill
Long Mosey back to COT
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
WARMUP: Side Straddle Hops, Imperial Walkers, Hillbilly Walkers, Cherry Pickers, Moroccan Night Clubs
THE THANG: Stage 1: 10-Burpees, 10-Squat Jumps, 10 Big Boys_Run 25 yards_Repeat Above._Mozy to Stage 2
Stage 2: Bear Crawl 20 yards, walking lunge 20 yards, 10 LBC’s….repeat above_Mozy to Stage 3
Stage 3: Reverse Bear Crawl 20 yards, Reverse Walking Lunges 20 yards, Plank Hold for 30 seconds_Mozy to stage 4
Stage 4: Partner Up_ 3 rounds_ While partner runs other partner does mountain climbers, Round 2 Squats. Round 3: Ab exercise of individual choosing…Mozy to Stage 5
Stage 5: 50 Dips, 50 Step Ups, 25 Heels to Heaven_Mozy back to COT
MARY:
ANNOUNCEMENTS: BRR next weekend…read the newsletter…end of month gathering
COT: prayer requests and prayer to close out
WARMUP: Goose set the stage with an intro to Shield Lock September, then handed the baton to Pusher
THE THANG:
Pusher — he led the charge (literally) out of the parking lot to the corner leading toward Red Ventures where he led a series of exercises interspersed with Burpees and Disruption. He then took the pax back to the parking lot for a series of sprints and lunges.
Cake Boss — he led the pax on a mosey to the plaza in front of the movie theater where pax grabbed a partner for some exercises (Dips, Derkins, Irkins and more) on the flower bed wall while flapjacking with an out-and-back run.
Double D — took the pax on a mosey to the al fresco dining area between ice cream shop and Greek joint. Pax grabbed a chair for 3 series of step-ups and planks/core exercises. All moseyed back to the parking lot to complete a final 10 Burpees before COT.
MARY: She participated throughout the Thang
ANNOUNCEMENTS: Bethel shelter meal TONIGHT!!! Shield Lock Qs continue throughout September at Lazarus.
COT: We had a lively group of pax that sweated profusely and laughed fully about Goose's plan for October (WAGs month!) and Pauly D's "proceeding hair line" among other topics. It was great to have an age spread of 31 to 59 and F3 tenure ranging from 3 workouts to 14 years. Goose has the MILGA spirit flowing at full speed at Lazarus! Thanks for the invite to our Shield Lock! And shout out to our 4th SL member (Old Bay) who couldn't join us today.
The core message shared throughout the workout was "don't do life alone!" We all face challenges and Disruption in our lives and we all need Faith that takes an active human form of brothers surrounding us to get through those times. Our F3 brothers we see in the Gloom provide one level of support, AND the most reliable support will come from those who are CLOSEST to us, those few men we've truly opened our hearts to through regular vulnerability aimed at shared accountability. So take the risk and step into the uncomfortable zone of bonding with 2-3 other pax at a similar stage of life in a committed Shield Lock.
Thanks to the pax who posted today and helped my Shield Lock appreciate the gift we are to each other!
WARMUP: Side Straddle Hops, Imperial Walkers, Hill Billy Walker, Cherry Picker, Morrocan Night Clubs, 6 count merican
THE THANG: Cinder Block Rounds
Round 1: 5 reps each with cinder block. Durican, Row, Squat, Block Swing, Clean and Press_Run to light pole
Round 2: 10 Reps each. Durican, Row, Squat, Block Swing, Clean and Press_Run to light pole
Round 3: 15 reps each. Same as above
Round 4: 20 reps each. Same as above
2 rounds of 50 yard walking lunch and bear crawl
Shoulder Exercises: Keep arms elevated at all times. 15 reps of 3 count morrocan night clubs, arm circles forward, arm circles backwards, seal claps and over head claps
Finisher of Hip Exercises: 10-3 count reps on each leg- leg forward 45 degrees, leg backwards 45 degrees, full swing front and back, small leg circles forward, small leg circles backwards
MARY:
ANNOUNCEMENTS: Pints and Padres_Bethal men’s shelter
COT:
Commentary courtesy of Dark Helmet:
12 men at The Pit Of Cocks received a generous helping of Italian Jobs.
The Thang:
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.