Ladder of Pain to escape Alcatraz?

After a thorough professional disclaimer of an unprofessional Q, YHC unleashed the “Ladder of Pain”

Warmup:
Quick mosey around the baseball field then back to the parking lot.

The Thang:
Parking lot was where we stayed the whole time while discussing summers in Germany and India, and what people wear for swim suits.

1 Burpee
3 Big Boy Situps
6 Shoulder Taps
10 Flutters
15 Merkins
21 Freddie Mercury
28 CDD
36 LBCs
45 Overhead Claps
55 Squats
66 Baby Arm Circles
78 Monkey Humpers
91 Moroccan Nightclubs
105 Calf Raises
120 Overhead Presses

The routine went somewhat like,
First exercise, mosey to baseball court and back
First two exercises, mosey to baseball court and back
First three exercises…
Rinse and Repeat.

In one hour we reached as high as Moroccan Nightclubs.

CoT

Thank you for the opportunity <@UN3JKG18C>. And great work <@U012K8DDK7V> and <@U0955D42X>

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Day 233 or 366 in 2024

WARMUP:
– SSH
– Imperial Walker
– Hillbilly Walker
– Yoga
– Mountain Climber
– Peter Parker
– https://medium.com/@danjohn84123/humane-burpee-342d0054a13f
THE THANG: Different Sets
1. Ballistic Rows & Boxer Squat
1. Reps: 6, 8, 10, 12
1. Burpee on the Bell, Double Hand Clean, Goblet Squat
1. Reps: 1, 2, 3, 4, 5
1. Swing, American Swing, Goblet Squat
1. Reps: 1, 2, 3, 4, 5, 4, 3, 2, 1
1. Goblet Squat, Reverse Lunge each Leg
1. Reps: 1, 2, 3, 4, 5, 6
2. in between reps one PAX tossed a 60lb sandball over their shoulder
1. Burpee Snatches
1. 5 each arm
Sometimes we ran a lap between rounds
MARY: Flutters
ANNOUNCEMENTS: Dam2Dam Fundraising will kick off soon
COT: F3 is an organization open to all men with no specific faith component, but as a Christian, I offered up a Christian prayer.

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Camp Changing Life’s Together

Preblast: Camp CLT Sept. 13-15.
Camp CLT for kids with physical disabilities needs volunteers to make it happen. Noah will be attending and I will be volunteering in the background. Please consider taking a shift.

The 4th Annual Camp CLT is Sept 13-15 at Camp Thunderbird on Lake Wylie. This is a Camp for kids in 4th – 12th grade who have some physical disability. This is a free camp for the participants and we expect 35-38 campers this year.

We are still looking for volunteers and need the most volunteers still for the Friday shift and the Sunday shift.

LINK to Camp CLT Volunteer Sign-Up

High Level Activity Plan
Fri 4-10pm Session – Team games, pizza party, dance/glow party, yard games, camp fire & smores
Sat 215-930pm Session – pool, lake slides/inflatables, cookout, dunk tank, movie/games
Sun 9-3pm Session – tree climbing, tie dye shirts, giant slip n slide, other games, lunch

A video of last year’s camp can be found here — http://www.cltfoundation.org/camp

Important Reminders:
Volunteers need to stay for their ENTIRE session, otherwise it impacts the kids.
Volunteers must be at least 16 years old

Mike Dascal
Co-Founder & Executive Director – Changing Lives Together (CLT) Foundation
mailto:mike@cltfoundation.org
tel:(704)620-9203

http://www.cltfoundation.org
Click HERE to see the change YOU can help make
Click HERE to donate
Find us on: Facebook | InstagramCamp Thunderbird in immediate need for volunteers:

The 4th Annual Camp CLT is Sept 13-15 at Camp Thunderbird on Lake Wylie. This is a Camp for kids in 4th – 12th grade who have some physical disability. This is a free camp for the participants and we expect 35-38 campers this year.

We are still looking for volunteers and need the most volunteers still for the Friday shift and the Sunday shift.

LINK to Camp CLT Volunteer Sign-Up

High Level Activity Plan
Fri 4-10pm Session – Team games, pizza party, dance/glow party, yard games, camp fire & smores
Sat 215-930pm Session – pool, lake slides/inflatables, cookout, dunk tank, movie/games
Sun 9-3pm Session – tree climbing, tie dye shirts, giant slip n slide, other games, lunch

A video of last year’s camp can be found here — http://www.cltfoundation.org/camp

Important Reminders:
– Volunteers need to stay for their ENTIRE session, otherwise it impacts the kids.
– Volunteers must be at least 16 years old

Mike Dascal
Co-Founder & Executive Director – Changing Lives Together (CLT) Foundation
mailto:mike@cltfoundation.org
tel:(704)620-9203

http://www.cltfoundation.org
Click HERE to see the change YOU can help make
Click HERE to donate
Find us on: Facebook | Instagram

 

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#eastwardexpansion – OTB with PLC

– Partner Bear crawls and running.
– nuR uphill
– bball court legs: squat variety and lunge walk
– Life’s a bench: chest and upper body burner
– Jailbreak
– Mary

Parking Lot Coffee (PLC) post-COT

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Running amongst the AOs

WARMUP:
THE THANG: ran through Baxter to front st, out to 160, through the earthfare lot to the turnaround at Gold Hill Middle – 4.5 mile round trip
MARY:
ANNOUNCEMENTS:
COT:

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Spicy Prep Work for the Tortoise&Hare

WARMUP: Salutations and Disclaimer was shared. Mosey on to the back lock for some warm up movements:
10 Reps Each all done in Cadence
Morrocan Night Clubs
Over Head Claps
Wind Mills
Cherry Pickers (aka produce pickers)
Hillbilly Walkers
Imperial Walkers
Mosey to the track
THE THANG:
Track Work for Tabata
5 Pain Stations with 2 Exercises Each
45 Sec of Work followed by 15 Seconds of rest.
2 Sets Per Station then Move on to the next Station
After 4 sets 1 minute of plank work/Rest

Station 1 = Squats & Lunges
Station 2 = Shoulder Taps & Big Boys
Station 3 = Merican Hammers & Freddie Mercury
Station 4 = Plank & Milk the Cow
Station 5 = SSH & Moroccan Night Clubs

Mosey to Adjacent Lot for a series of wrap moves:
15 Reps each OJO x2 Sets
Box Cutters
Calf Raises
LBC’s
Dry Docks
SSH
Flutter Kicks
Mosey to COT
MARY:
With 1.5 minutes of work we performed 10 Heal Taps & 10 Leg Lifts
ANNOUNCEMENTS: Fort Mill Care Center Lawn, Survey, Tortoise & Hare, 9/21 Sundae Ruck, Read your newsletter
COT: Always Stays in COT !!!:male_superhero:

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Amory

Work Hard to become better!

WARMUP: N/A

THE THANG:
Kettlebell workout
10 Thrusters
Riffle carry to pain station
25 Kettlebell swings
Riffle back to starting point
10 Thrusters
Riffle carry to pain station
25 Lunges
Riffle carry back
10 Thrusters
Riffle carry/ 25 kettlebell split stance
Riffle carry back
10 Thrusters
Riffle carry/ 25 kettlebell goblet squats
Riffle carry back
10 Thrusters
Riffle carry/ 25 Man Makers
Riffle carry
10 Thrusters
Riffle carry/ 25 kettlebell deadlift
Riffle carry
10 Thrusters
Riffle carry/ 25 Diamond :gem: Merkins
Rinse @ repeat

MARY:

ANNOUNCEMENTS: check Slack

COT: multiple prayer requests

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Tellier & Griff- We Get To

YHC substituted Q’d and put this together so that we could honor a few of our fallen, remember that we get to and have a little IronPax prep.
WARMUP: 10 SSH, 5 Windmills, 10 Moroccan NC’s
THE THANG: First was for Zachary Tellier
An 82nd Airborne paratrooper who pulled two comrades from a burning vehicle in April has died of wounds sustained while on a ground patrol in Afghanistan, military officials said Oct. 1.
Sgt. Zachary D. Tellier, 31, of Charlotte, was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 officials said.
In April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.
Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.
Spc. Larry Spray, who was one of the two paratroopers Tellier rescued, called Tellier “a good friend and a buddy.”
After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.
“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”
Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.
5 Rounds:
1- 10 Burpees
2- 10 Burpees, 25 Merkins
3- 10 Burpees, 25 Merkins, 50 Lunges
4-10 Burpees, 25 Merkins, 50 Lunges, 100 Big Boys
5- 10 Burpees, 25 Merkins, 50 Lunges, 100 Big Boys, 150 Squats

Next on the docket was the Griff.
AF Staff Sgt. Travis Griffin
Air Force Staff Sgt. Travis Griffin knew the dangers of serving in Iraq, but the 28-year-old volunteered anyway as part of a yearlong deployment to help train Iraqi police officers.
Griffin was on patrol in central Baghdad on Thursday when his vehicle encountered a roadside bomb and he was killed, officials at Kirtland Air Force Base confirmed late Friday.
Griffin, who had served in the Air Force for nearly nine years, was a member of the 377th Security Forces Squadron at Kirtland. He had been stationed at the Albuquerque base since July 2004.
Griffin’s mother, Christine Herwick of western Ohio, was at the Clearcreek Christian Assembly in Springboro, Ohio, on Thursday when she learned of her son’s death. Griffin’s picture is on a prayer wall at the church.
“He died doing what he loved,” she said.
Herwick and Griffin’s stepfather, Donald Herwick III, said he was born in Okinawa, where the Herwicks were both on active duty, and traveled with them from base to base.
“We knew there was risk every day,” Donald Herwick said. “He wanted to be there.”
Col. Robert Suminsby, installation commander at Kirtland, said Griffin’s mission in Iraq was much more dangerous than what most airmen are confronted with.
“Most deploy for four to six months. He actually volunteered to go on a 365-day tour,” Suminsby said. “He was one of the folks that really stepped up to do not just a very dangerous and demanding mission, but one that was going to last a lot longer.”
Griffin, of Dover, Del., had been in Iraq since October and was working with the 732nd Expeditionary Security Forces Squadron. As part of the squadron’s Detachment 3, Griffin and his fellow airmen were focused on helping build Iraq’s police force.
Capt. Kevin Eberhart, operations officer of Kirtland’s security forces, had regular talks with Griffin before he deployed last fall. The two talked about Griffin being safe and taking care of his troops as well as the importance of the mission.
“The biggest thing that comes to mind when I think about him is he was definitely the right person if you had to pick one individual from our unit to go over and do this training. He was that one,” Eberhart said.
In a November interview with the American military newspaper Stars and Stripes, Griffin said: “I want to leave knowing that we’ve done something.”
Eberhart described Griffin as competent and confident but not arrogant.
“He had a capability and a charisma about him,” he said.
Kirtland Air Force Base spokeswoman Jillian Speake said a memorial service was being planned for Griffin but no date has been set.
Griffin is the second Kirtland airman to die in Iraq in the past month. Sgt. Christopher Frost, 24, a native of Wisconsin, was killed in March near Bayji, Iraq, when the Iraqi Army Mi-17 helicopter in which he was riding crashed. He was assigned to Kirtland’s 377th Air Base Wing and worked with the base’s public affairs office.

The exercise consisted of:
800m run
400m nur
800m run
400m nur

MARY: The 200 big boys were plenty, and we ran out of time.
ANNOUNCEMENTS: IronPax signup, Bethel Serve Help Request,
COT: Several families in the community lost husbands and fathers at a much too early age recently. Prays for those families to get back on their feet after the tragedy.

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