Tag: Ltrain

A hill and sauerkraut

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WARMUP:

  • SSH / IW / WM
  • mosey to hill behind the school

THE THANG:

  • modified suicides
  • 5 stops with increasing exercise count: 10/20/30/40/50
  • exercises: squats, shoulder taps, monkey humpers, imperial walker
  • rest every 5 min: 10 burpees
  • brief broga
  • mosey back

MARY:

  • sally squads

ANNOUNCEMENTS:

  • read newsletter

COT:

  • was held
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Flight of the Mumblecheese

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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

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Week 4 of 4 Shield-Lock-September

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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

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Kumquat

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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.

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Old Bush

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WARMUP: Mosey with a few stops to the middle school track.

THE THANG: 100 yds of Burpee Dan. 10 Yards of lunges, 1 Burpee, 10 additional yards of lunges, 2 burpees, until you made it to the next end zone.
Partner AMRAP Work

  • First Partner Runs, the other performs exercise
  • Merkins
  • Squats
  • LBC's

Indian run back to COT

ANNOUNCEMENTS: Some
COT:

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Pipe Hitters Shieldlock Q

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14 at Lazarus for a Pipe Hitters Shieldlock beatdown. Here’s what we did:

Warm-up

  • 5 Merkins (IC)
  • 5 Low Slow Squats (IC)
  • 10 SSHs (IC)

The Thang
Island Hopping with Maximus

  • Run to 2nd island, run back, 10 Mtn Climbers
  • Run to 4th island, run back, 10 V-Ups
  • Run to 6th island, run back, 10 Mtn Climbers
  • Run to last island, run back, 10 V-Ups

Mosey to mid-lot

  • 10 Rounds Captain Thors (1:4 American Hammers, Flutters)

Handoff to Italian Job
Mosey to the Movie Theatre fountain

  • 1 Round of Rolling Thunder (Irkin/Dip repeat around the fountain)
  • 15 step ups
  • 20 Calf Raises Regular
  • 20 Calf Raises In
  • 20 Calf Raises Out

Mosey to side wall

  • 10 Wall Sits (IC)
  • 10 Dirty Hook-ups (IC)
  • 10 Reverse Dirty Hook-ups (IC)
  • 10 Bulgarian Split Wall Squats Left (IC)
  • 10 Bulgarian Split Wall Squats Right (IC)
  • 10 Wall LBC’s (IC)
  • 10 Australian Mountain Climbers (IC)
  • 10 Count Stretch

Handoff to Dark Helmet
Long Mosey to Greek Grill

  • 10 OH Chair Press (IC)
  • 10 Mike Tysons, run across the parking lot, 5 Burpees (3 Rounds)
  • Bear Crawl 30 yards

Long Mosey back to COT

  • 15 Flutters (IC)
  • 15 Hello Dollies (IC)

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

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Always identify the open bathroom

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Immediately identified the open bathroom and ran towards it. Stopped for some stair steper rep counts otw. While I duced the pax did 100 200 300 of merkins, squat, lcbs. I entered mid squat. Then back to the top to play with sacks. Partner 1 toss for count, partner 2 for exercise.

I'm the words of a wise philosopher…

"Walking is moving forward if it's towards your goal"

  • Apache

Keep moving forward gentlemen

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Something of an Old Testament

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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!

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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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