Hilly Out and Back

Disclaimer: Not sure about the route, but it looked good on Google Maps.
Route:
Right on Holbrook
Left on Old Springs
Left on Trinity Ridge Pkwy
Right on Autumn Moon
Right on Country Overlook
Left on Trinity Ridge Pkwy
Right on Old Springs
Right on Holbrook
Back to COT
Distance was around 5 miles

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MANION WOD – VA (IF NOT ME, THEN WHO?)

WARMUP: SSH & Windmills
THE THANG: The Manion WOD honoring 1st Lieutenant Travis Manion, United States Marine Corps.
Travis Joseph Lemma Manion was born November 19, 1980 in Camp Lejeune, NC to an active duty Marine family. After settling in Doylestown, PA, Travis went on to LaSalle College High School where his strong leadership qualities set him apart both athletically and academically. He was an all-league standout in wrestling, football and lacrosse, a member of five championship teams, and an All-American wrestler. Travis was best known as a motivating and popular figure to his classmates. It was for these traits that Travis was awarded the Hal Selvey, Jr. Memorial Award for Unselfish Dedication and Leadership. This combination of leadership, athleticism, and academic achievement opened the door to his appointment to the United States Naval Academy.
Travis made the ultimate sacrifice in the Al Anbar province of Iraq on April 29, 2007. As Manion’s patrol concluded a search of a suspected insurgent house, it came under precision small arms fire attack. With the Corpsman grievously wounded by enemy fire and the attack developing into a full-scale ambush, First Lieutenant Manion and a fellow Marine exposed themselves to the increasing fire to pull the Corpsman out of the kill zone. After recovering the Corpsman and administering first aid, First Lieutenant Manion led his patrol in a counter attack, personally eliminating an enemy position with his M4 carbine and M203 grenade launcher. As he continued to direct the patrol, another Marine was wounded by the enemy’s accurate fire. He again moved across the kill zone, under fire by five insurgents, to recover the wounded Marine. Iraqi Army reinforcements, halted by an improvised explosive device, were unable to advance on the flank of the insurgents, and First Lieutenant Manion and his patrol found themselves taking fire from three sides. While fearlessly exposing himself to gain a more advantageous firing position and drawing enemy fire away from the wounded Marines, First Lieutenant Manion was fatally wounded by an enemy sniper. His courageous and deliberate actions inspired the eventual counter attack and ultimately saved the lives of every member of his patrol. By his outstanding display of decisive leadership, unlimited courage in the face of heavy enemy fire, and utmost devotion to duty, First Lieutenant Manion reflected great credit upon himself and upheld the highest traditions of the Marine Corps and the United States Naval Service.
MARY: Completed
ANNOUNCEMENTS: Announced
COT: 5th Core Principle w/ STL

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Kettle bell swings, Manmakers, oh my!

WARMUP: YHC came in hot so disclaimer was on the fly. All veterans in attendance so all knew the deal. Quick mosey around parking lot to warm up. Circled up: Windmills, Slow Low Squats, Moroccan Night Clubs, Downward/Upward Dog, Mountain climbers, Merkins.
THE THANG: JackWeb(ish): 1 Squat Thrust, 4 Kettlebell swings, 2/8, 3/12, 4/16, 5/20. (10 Flutters) 1 Upright Row, 4 Bicep curls, 2/8, 3/12, 4/16, 5/20. (15 LBC’s) Grab Kettle bell and walk to line. 5 rounds. 10 shoulder press, Lunge walk across parking lot. 10 Bent over rows (each arm), Riffle carry bell back. (20 Freddy Mercury’s). 11’s (Manmakers & Seal Jacks). Calf Raises (20).
MARY: Flutter with a Press. Windmill. Produce Picker
ANNOUNCEMENTS: Bethel Men’s, Ass Kicking April
COT: Prayer for safe travels.

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AKA Day 1

WARMUP: Run from Earth Fare to end of Ben Casey Drive.
THE THANG: Complete 8 windmill merkins. Run through adjacent parking lot down to end of Patricia Lane. Complete 8 inch worm merkins. Run to end of Gold Hill Middle parking lot. Complete 8 curb burpees. Run back to Patricia Lane. Complete 8 inch worm merkins. Run back to Ben Casey Drive. Complete 8 windmill merkins. Repeat all of the above AMRAP until 5:57AM.
Run back to Earth Fare.
ANNOUNCEMENTS: I opened the newsletter at COT. Too many things happening to share… so read your newsletter!

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Friendless Dora

WARMUP: ran around parking lot with a few exercises thrown in: butt kickers, high knees, shuffles. Circled up for: SSH, merkins, hillbilly walkers, squats, and some hamstring and back stretches.
THE THANG: Ran over by Indian restaurant (which has been a number of different local establishments but it sounds like this restaurant is PAX approved), we began the fun. Dora concept but no partner. 25x merkins, 25x squats, 25x (count right leg only) flutters. Run to other end of parking lot and rinse/repeat…back and forth for a total of 100x.

Stop 2 was over at the church parking lot – same idea, different exercises. 25x CDD, 25x single count lunges, 25x Freddy (right knee only)…total 100x.

Last stop was in the back parking lot, where the dumpster fumes were at a low. 15x variety merkins (5 diamond, 5 wide arm, 5 ranger), 30x variety claves (10 out, 10 reg, 10 in), 25x LBC. Run and rinse/repeat 4 total times.
MARY: left time for 2 exercises back at COT
ANNOUNCEMENTS: newsletter and cannoli run
COT: prayers for health and families

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…AND THATS HOW HISTORY IS MADE

WARMUP:
History was made today as YHC made his VQ at The Armory. I’m happy that after 9 years someone finally noticed me. All it took was getting up at 3 am to make the drive across the bridge to the “other side” of Fort Mill.

We didn’t do a disclaimer because only professionals showed up.

Warm up was an Indian Run in a slowish pace around the parking lot. Battlebot decided to snake us a bit but we made it back. 5 Windmills and about 10 Polish night clubs.

THE THANG:

After much discussion on the properness of the name, we did a Jack Web because I said so. Although others were determined it should have been called 11s. Luckily, I didn’t fold under the pressure and called it what I wanted. We started with 1 press and walked across the lot for 10 curls. Now normally you would assume we then did 2 presses and 9 curls…. but somewhere in YHC’s Coors Light daze the numbers didn’t add up. We pretty much did 10 of each exercise on both sides of the parking lot. I wish I could say it was a test to see who was paying attention, but that would just be a lie.

Next, we again debated the name of the exercise group. I said accumulator, some said Dora, others said Misogi….look I don’t care what yall call stuff, just do the exercises. We partnered up with 1 person doing the call out while the other ran across the lot and back. Each time the partner ran they had to add 1 merkin. I think by the end we were around 14-16 merkins each time we ran. Call out was 300 swings, 200 tri extension, and 50 man makers.

Closed with good news about Band Camps youth trip and prayers over the P200 runners

….Hope your happy 3D and thanks for the invite Battle Bot

MARY:
ANNOUNCEMENTS:
Partake in 4/20

COT:

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