Tag: Ltrain

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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Push it to the limit

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WARMUP:
SSH
Imp Walkers
Moroccan nightclubs
Michael Phelps
Squats
Merkins
Broga

THE THANG:
Ladder interval up downs

Merkins and Squats
MOT Bear Crawl

LBC Jump Squats
MOT Lunges

Dora with shared bag

Merkins
Big boys
Imp Walkers

Carolina Dry Docks
Dips
LBC

50
100
150

Mosey w bag back to COT

MARY:
Stretching

ANNOUNCEMENTS:
Pizza

COT:
Prayers for family and health

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The Dora Smoke Show

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Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Moroccan NC – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Cheese Shredder

The Thang:
1. Dora: Partner up. One works, one runs to STOP sign and back. Switch.

Exercises:
50 Burpees
100 Leg Ups
150 Tricep Dips
200 Squats

MARY: She likes to show up when Dora is there
Flutter Kicks – 20 IC
American Hammers – 20 IC
Hello Dollies – 15 IC
Freddie Mercuries – 15 IC

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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BOMBS Away!

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WARMUP: Warmupy things while waiting for Bobber
THE THANG: B.O.M.B.S.-esque stuff. Partner up. One partner runs while other does first exercise of the round. Swap when partner returns.
Round 1 Exercises: Burpees, Overhead claps, Merkins, LBC's, Squats.
Round 2 Exercises: OH Claps, Merkins, LBC's, Squats
Round 3 Exercises: Merkins, LBC's, Squats
MARY: 5 Big Boys, 5 Merkins, repeat until time
ANNOUNCEMENTS: Bethel is tonight. Read your newsletter
COT:

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Soccer sprints

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WARMUP: Moroccan night clubs
Imperial walkers
Low slow squat
Plank
Worlds greatest stretch
Tempo merkins

THE THANG: mosey to soccer field
Exercise 1
Single leg RDL x10e
Reverse lunge x10e
Calf raises x20
90% length of football field and back
X4

Exercise 2
10 jump squats
5 broad jumps
10 Apollo Ohno’s
100yd sprint, 90%
X4

Partner up
Partner A: 200yd run
Partner B: 5 burpees, 10 merkins, 15 squats
X3-4

Mosey back to COT
MARY: feet to heaven and 6 inches
ANNOUNCEMENTS: bethel
COT:

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Chance, Choice, and Scrotum Tunnels: The Memoirs a MILGA Man

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It was a moist, humid morning. The message covered a fairly simple topic, Life.

We delved into the topic of chance with the use of a coin flip. Winner named the activity and rep count. Things are at times (Most) out of our hands. We are but passengers on this life river as we flow along. We did a few rounds of this. Lots of curveballs were thrown out of the most unexpected PAX. Life doesn't go as we planned and usually we don't get what we expect out of someone.

Life is about Choices. The choice was to get across the park from the bathroom to the playground. The options were bear crawl or burpee broad jump. The catch, every time you changed your mind there was a 5 merkin penalty.

We then teamed up to chose who would go first. The only way your partner could move is if you did 1 merkin per step. The object, get 1 partner over the line and then BOTH were done. For reference there was about 70-90 steps to get across. Some teams did equal amounts and crossed together. Others, Mine and Dark Helmets, relied on 1 person to basically do all the work so the other could advance. Then we both chilled at the end waiting on the other, less able teams.

But wait, there's more….The next set of partner work was the same concept but the exercise was burpees. The catch, whoever crossed first on the original trek could NOT be the one to cross first this time. The lesson, sometimes finishing first isn't all it turned out to be. Sometimes the person out from will the next day need to carry someone else. Needless to say I did more burpees this morning than in my entire time at f3 combined.

We then had a lesson on encouragement but I'm tired of typing.

We also did the scrotum tunnel just so everyone could get a rash in the grass.

Lastly we concluded with an unfair amount of burpees selected for random PAX. some did 1, some 3, some 5…..guess what, LIFE isn't fair. Deal with that shit and move on.

At the end of it all the message is this, it is ALL life. the good, bad, fair, unfair, choices, encouragement, discouragement, chance, highs, lows. There is no BIG thing to discover. If your waiting for that your wasting your life. Appreciate it all. Find joy in a birds chirp, contentment in mashing that dam keyboard for 8 hours a day, reach to the heaven and give thanks for it all. The argument with the wife, the aggravation with the kids, the person who cut you off in traffic.

Your PERSPECTIVE will drive your life. Stop waiting

MILGA bitches

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