WARMUP: yes, this is important
THE THANG:
4rows
3cleans
2snatches
1overhead press
Did some rounds, carried some chicken feed
One arm
2swings
2cleans
2snatches
2overhead lunge
Switch to the other arm
: :
We chased Topham and LTrain down Holbrook to the dead-end and came back. Some took an extra jaunt down Poplar Ridge. Mileage was about 5 miles.
There’s an African proverb that says, “if you want to go fast, go alone. If you want to go far, go together.”
In life, we never succeed alone. The only way humans have survived anything is working together. Find your people and challenge each other to achieve great things. You men are my people.
-IJ
WARMUP: rucked to the trail entrance behind EarthFare
THE THANG: trail ruck around the trails while climbing up the terrible hill to gold hill middle school twice.
MARY:
ANNOUNCEMENTS:
COT:
We had nine at the Colosseum for a Happy Bus Driver Day. We started with a mosey to the back parking lot. Warm-ups (SSHs, Imperial Walkers, Windmills, Plank Stretches). Next, we headed to the light posts, partnered up. Partner 1 run to the second light pole and returned to Partner 2, Partner 2 jogged forward to meet Partner 1. We repeated this pattern until we reached the last light pole then returned to the school doing the same running pattern.
Next, we ventured over to the wall. Modified Dora – 100 Muscle Ups, 200 Hand Release Merkins, and 300 LBCs. Partner exercises, one ran while the other performed the exercises, flip flop.
We had enough time to run back to COT. Welcome Lighthouse.
WARMUP: Disclaimer
THE THANG: River District – 5, 4 and 3 mile options
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Prayers for Marriages. YHC loves his wife.
Lots of fit guys forgot to read the Q schedule, lesson learned.
warm up by the bank, lil’ bit of this, lil’ bit of that
other side of the bank for a 5-10-15-20-25 accumulator from one side of the small lot to the other. Mode of transport, bear crawl, exercises included SSH, merkins, jump squats, shoulder taps, BB sits
to the new lot by the new natural food store, highly recommend, nice size lot. accumulator up and down 10, 10-20, 10-20-30, 10-20-30, 10-20, 10. Exercises included BB sits, Travoltas, Monkey Humpers, mode of transportation on paper was Toy Soldier, until Punchlist went to the crawl bear, many others followed suite (a spectacular example of modify as needed when there is an old slow guy on Q)
to the side of Subway for a wall sit and a couple pop out burpees
to Hobo’s-ish for a few Mahktar N’Diayes and Kneetar N’diayes
the we went to the ABC store and did some sprints
to Loom-ish for step-up and dips
Back to COT, Mary included the dying cockroach
My thanks to Kermit for the opportunity
Looks like we made it,
Barry Manilow
WARMUP: SSH, Windmill, Moroccan Nightclub, Imperial Walker & Hillbilly Walker
THE THANG: Interval training at the 4 corners of the parking lot. 50 seconds on, 20 off. 4 exercises then move to the next corner. Got in a round and a half
Merkins, Squats, Flutters, Donkey Kicks, Freddie Mercury, Calf Raises, Plank Jack, Seal Jack, CDD, SSH, Box Cutters, Monkey Humpers, Mountain Climbers, Al Gore, Lunges & High Knees
COT: 1 is the loneliest number, but 2 isn’t far off when making announcements and prayer requests… Glad Sawdust was there to keep me from just cutting out instead of working out!
WARMUP: SSH, windmills, hillbilly walkers, produce pickers. Honeymooner, down dog stretches. PLUS curb to curb 7’s starting with 1 dip, bear crawl to curb, 6 incline merkins, crab walk back to dips
THE THANG: Mosey across Gold Hill road. 4 corners starting at Crossroads corner, to McDonald’s corner, up to storage corner, to mavis corner with dealers choice 25x exercises at each stop.
MARY: stretches
ANNOUNCEMENTS: read your newsletter
COT: prayers and praises
WARMUP: small mosey, windmills, Moroccan night clubs, low slow squats, windmills
The theme for today was core and Abs, details:
THE THANG:
Kettlebell Jack Webb #1
1 high pull – 4 around the world
2 high pulls – 8 around the world
Progressive to 10 HP and 40 ATW
Medium amount of chatting and whining
Pax were divided into 3 groups, for time (10 minutes) one pax tosses the 60-80lbs med ball over the shoulder 5 times while the rest of the group does LBCS, average 25 tosses and 200 lbcs per pax.
Kettlebell Jack Webb # 2
1 swing – 4 side bends (alternate sides OYO)
2 swings – 8 side bends
Progressive to 10 swings and 40 SB
YHC bell got switched to a 50lbs one by the site Q at the beginning of last Webb.
A laaaaaaarge amount of whining on this from pax with medium KB.
medium mosey around the parking lot.
MARY: small session of broga
ANNOUNCEMENTS: Manion on Friday
COT: 5th core principle
Tinsel, out…
WARMUP: Read the following while PAX were in the Plank:
From BOXLIFE Magazine in June 2022
‘Murph’ is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. He was 29-years-old. After graduating from Penn State University in 1998, Murphy rejected offers to attend law school and instead accepted a commission in the United States Navy and became a SEAL in July 2002. For a man whose nickname was ‘The Protector’, the decision made perfect sense. In fact, when Murphy was in the 8th grade, he was suspended from school for fighting with bullies that were trying to shove a special needs child into a locker. And Gary Williams, author of “Seal of Honor,” a biography of Murphy, recounts a story where Murphy protected a homeless man who was collecting cans from a gang of thugs.
In early 2005 Murphy was assigned to SEAL Delivery Vehicle Team ONE as officer in charge of Alpha Platoon and deployed to Afghanistan. In June of that year, Murphy was leading a four-man reconnaissance team in Kunar province as part of a counter-insurgent mission (the other men in Murphy’s team were Danny Dietz, Matthew Axelson and Marcus Luttrell). During the mission the team encountered a group of local goat herders.
A discussion was held among the four SEALs regarding the rules of engagement and what they should do with the herders, who were being held at gunpoint. Eventually the men decided to release them, but not soon after the SEALs were surrounded and ambushed by an overwhelming Taliban force. Murphy, who was trying to reach HQ via satellite phone, willingly exposed himself to enemy fire by stepping into a clearing where he might get a signal to make the call. Murphy was shot in the back, but still managed to calmly complete the call for reinforcements and return to his position to continue the fight with his men. HQ sent an MH-47 Chinook helicopter to rescue the team, but while attempting to set down in rugged terrain, the helicopter was hit by a rocket-propelled grenade, killing all 16 men on board.
Murphy, Dietz, and Axelson were all killed in action. Luttrell was the only survivor and was eventually rescued after several days of wandering the mountain and being protected by the people of an Afghan village.
The actions and story of the SEALs on June 28th, 2005 are portrayed in the film ‘Lone Survivor’
Murphy was posthumously awarded the Congressional Medal of Honor for his courage and sacrifice that day. All three of his men were awarded the Navy’s second-highest honor, the Navy Cross, for their actions. The men who were killed in the rescue attempt were also honored. These included Petty Officer 1st Class Jeff Taylor and Lt. Michael McGreevy, who were posthumously awarded Bronze Stars for Valor and Purple Hearts.
To the track for some windmills & imperial walkers
THE THANG:
1mi run
100 Pull Ups
200 Push Ups
300 Squats
1mi run
MARY: A few at the end
ANNOUNCEMENTS: Newsletter
COT: Indeed