Commitment to the Jackal

Leave a comment

YHC was honored to head to the East Side and deliver a beatdown at AJ. The weather is fantastic for F3 and I enjoy seeing some new faces (Sunkist). It also gave me an opportunity to create a tough workout, which I needed after a weekend of bad eating.

WARMUP:
Disclaimer given. Mosey past the light poles to the parking lot near the baseball field.
IW x 10
Mtn x 15
SSH x 20
CDD x 15
Windmills x 10

Let’s go!

THE THANG:
Light pole suicides
Run to 1st light pole, do 10 WAMs, then run back
Run to 2nd light pole, add 15 squats plus 10 WAM, run back
You get the idea!
Exercises included:
10 WAM
15 Squats
20 Merkins
25 CDDs
30 Monkey humpers
35 Plank Jacks

Small interlude discussion on Commitment, one of the five Q Source Leadership Virtues

Mosey to other lot

Jack Webbs
1:4 Big Boy/Flutters
1:4 Irkins/Dips
Each went to 5:20

Modified Starfish
15 jump squats, run to middle for 5 burpees
15 Overhead claps, run to middle for 5 burpees
15 Durkins, run to middle for 5 burpees
15 Mtn climbers, run to middle for 5 burpees

Mosey back for Mary

ANNOUNCEMENTS:

Congrats to the Fort for the 13 year anniversary!

COT:
Lots of prayers and praises shared here. All were lifted up His glory!

TClap |
0

9/11 Never Forget WOD

Leave a comment

2997 lives lost
343 Firefighters
60 Police officers

The workout will be built around these symbolic numbers

9,11,110, and 343 to remind us that with every rep and every step we take , that freedom isn’t free!
WARMUP:
SSH
Imperial Walker
Wind Mills
Hill Billy Walkers
Cherry Pickers

All x10
THE THANG:
The rep and distance honors the 9/11 attacks, 343 firefighters lost, 110 floors of the twin towers

Part 1 The climb 110 Floors

110 Step ups= 11 step ups & 25 ruck thrusters

Part 2. 343 Tribute

40 parking spaces
34 merkins (ruck)
3 rounds

Part 3

9 ruck burpees
11 Ruck swings
Half a lap
3 rounds

Tinsel
MARY: Broga missed
ANNOUNCEMENTS: Many
COT: Always in our hearts

TClap |
0

Doras in the corners

Leave a comment

WARMUP: All Exercises called in cadence – windmills, imperial and hillbilly walkers, seal jacks, planks, down and up dogs and merkins and shoulder taps sprinkled in

THE THANG: Dora’s in the corners. Each of four corners had exercises of tel:50-100-150 and pax partnered up……because we shouldn’t do life in isolation. Partner 1 runs to opposite side of parking lot while partner 2 exercises with the bell. And vice versa upon partner 1’s return.

Upon completion of a corner, rotate to the next one.

Corner 1
50 – man makers
100 – swings
150 – flutters w/press

Corner 2
50 – merkins on the bell
100 – hammer curls
150 – lbcs

Corner 3
50 – goblet squats
100 – shoulder presses
150 – swings

Corner 4
50 – upright rows
100 – squats
150 – flutters w/press

MARY: Just enough Time for a protractor session for about 45 seconds. Then 0600 was upon us.

ANNOUNCEMENTS: You bet – read your newsletter too.

COT: Shall always be the fifth core principle.

It is always an honor to lead a group of HIM. This morning was no exception. Boogie Nights, thanks for the call. :eye:

TClap |
0

2 loops – fruit loops!

Leave a comment

WARMUP: yes
THE THANG:

Loop 1 (2.5mi)
L on 160
L on Sutton
L on 6th Baxter
L on Drayton Court
YMCA trail back to the Y parking lot
Shady Grove Crossing
R on Market

Loop 2 (1.2mi)
L on 160
L on Sutton
L on Clarke Elliot
Thru circle onto Assembly
L into lot back to SB

MARY: not today
ANNOUNCEMENTS: leaders on the links, bourbon and bbq, dam to dam, newsletter
COT: absolutely!

TClap |
0

Hills

Leave a comment

WARMUP: Mosey to police station parking lot for SSH, windmill, imperial walkers, hillbilly walkers, Merlin’s, cherry pickers. Mosey parking lot by dog shelter.
THE THANG: Start of with running back and forth in the parking lot doing butt kicks, high knees, and karaoke… for the workout we used the 4 corners of the parking lot – first lap was 7 merkins at each corner then squats at each corner then LBCs at each corner and finally flutters at each corner. We then ran over to the hill in the park and did varying modes of transportation up the hill – bear crawls 2, 50% run 2, 100% run 2. Mosey back to parking lot and do a few laps of Indian runs.
MARY: American hammer, box cutters, flutters, hello dollies, LBCs
ANNOUNCEMENTS: read the newsletter
COT: prayer requests and praises

TClap |
0

Inaugural The Fort 9/11 Memorial Stair Climb

Leave a comment

Nation Ford High School football field stadium
06:00 launch

THE THANG:
Inaugural The Fort 9/11 Memorial Stair Climb
9/11 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as we knew it was forever changed after that day. This will be in honor of the 24th anniversary of that fateful day.

Setup:
Each of the NYC Twin Towers had 110 stories and 2,070 steps. Looking at the football stadium bleachers at Nation Ford High School (aka Honey Badger, Ring of Fire, and Varsity), there are 6 rows (the larger two-way rows) of steps, each row with approx 34 steps. Going up then down each of the 6 rows gets you 204 steps. Repeat that 10 times +1 more row, you have 2074 steps. We would run all 6 rows 10 times or rounds, then add one row to make it 61 rows total. Granted we’d be going up 61 times, down 61 times, but we’d get the total step count in. To keep it easy, we would do 11 complete rounds of steps, or 66 rows total.

Some guys ran it, some guys walked it, some guys rucked it. A handful tried to replicate the 60-70lbs average load firemen carry when prepped and going in for a fight. Coupons were added to the mix as well. Work was done, great fellowship was had, and patches were well earned. A prayer or convocation was presented at the start to honor all those lost on that fateful day. Excellent job everyone!! Remember, we GET TO do things like this. #NeverForget

Thankful and blessed to lead this. It WILL be back next year!
SYITG,
NASA

AAR:
This was the first time doing this, and to be honest I did not perform a pre-run on this to see what those bleachers would give us as far as elevation. In the end, per Garmin, I did right at 902 ft elevation gain in 2.36 miles in about 1hr 15 min in 12.5 rounds of bleachers (some of that 2.36 miles was lateral, horizontal movement from stairs to stairs). I actually finished the 11 rounds in 1 hr, but went to help and motivate others. BUT – to achieve the 110 story height of the twin towers’ stair wells, you need 1,100 ft elevation gain. I was 200 ft short. With that, doing the math, one round of bleacher steps is 75 ft elevation gain. So in order to get 1,100 ft elevation gain, we would have to do 14.6 rounds of bleacher steps, so make it 15 to keep it easy. That is doable.

TClap |
0

There and back again

Leave a comment

WARMUP: a couple announcements and plenty of kibitzing
THE THANG: munn to Harris through Sutton place to Sutton view into mason’s bend, did a little loop in there and the headed back

Ruckers probably just walked where they wanted to, that’s what they do
MARY:
ANNOUNCEMENTS:
COT: lot of guys are proximate to some health issues at the moment. We had a good share about that, which is one of those things that we get to do around here

TClap |
0

Armless Endeavors

Leave a comment

WARMUP: SSH, IW, HW, Cherry Pickers, Broga
THE THANG:
4 corners – 25 reps each – Mot: Mosey
Squats, LBC’s, Monkey Humpers, PYO – 3 Rnds
SSH, PlankJacks, BB – 3 Rnds
MARY: Yes – Each called out
ANNOUNCEMENTS: RYN
COT: Always

TClap |
0

Fort violation

Leave a comment

Warmup: IW’s, HW’s, Ch-Ps, WMs, Motivator, Cheese Grater, Violator

THE THANG:
Counting only trees on Right side… mosey to Playground & 11’s on the way at the trees: Burpees & BBSU (start w/ 10 Burpees & 1 BigBoy)

playground:
Dora:
• 100 knee-tuck Merkins on swing
• 150 squat jumps-leaning back against swing,
• 200 inverted rows on swing chains

• Other PAX takes a lap around 4 cones w/ these MOT’s:  burpee+Toy-Soldier, 2Burpees+Carioka-R, 2-Burpees+Carioaca-L, 1-Burpee+Sprint back

MARY: @ amphitheater: Spider.  Sequence is: Home-A-home-B-home-C – return = 1 round

Round
Home: R.1)Aussie Mt. Climbers x25, R.2) Crabby Tappies x20
A – CDD (Lt.Dan magic legs to get there)…. X5 round-1, x10 R.2
B- Hello Ladies (Bear crawl MOT) x5, x10
C- Shakira (inch-worm MOT) x5each side, x10

ANNOUNCEMENTS: Invergence
COT: prayers for peace, patience, healing, and grief

TClap |
0

Adding the Lightpoles

Leave a comment

WARMUP:
SSH
IW
HW
mountain climbers
Yoga
Peter Parker
Yoga
Parker, Peter
Yoga

THE THANG:
Long mosey

Muscle up on the wall near the kindergarten classrooms
One, two, three, up to 10

Start with light pole at the bottom of the hill. That light pole is light pole zero. The next light pole is 1, the next one 2, etc. up to 10
For the way up the exercise was Burpees. Then we came down the hill with squats. Then back up the hill with plank jacks, and down the hill with Merkins.

Found the picnic tables at the middle school for some Bulgarian split squats back to COT for MARY

ANNOUNCEMENTS: Read the newsletter
COT: Was held

TClap |
0