3 is the most beautiful of numbers

WARMUP: Mosey, karaoke left, karaoke right, toy soldiers, side straddle hops, imperial walkers, sumo squats

THE THANG:
9’s up and down the “bleachers” walls
Derkins and bomb jacks

3 rounds of S turns
Runner runs while other two do exercise
* LBCs
* Plank Jacks
* calf Raises

Mosey to front of school for Plank Walk
*3 x 5 paces to right with 5 Merkins ever 5 paces
Back to left
Mosey to stadium entrance

Run to light pole to squat
5 light poles to top of hill accumulation of squats

Run to COT
MARY:
She a sweetheart

ANNOUNCEMENTS:
Take your vitamins and say your prayers
COT:
Bird cage just heard about Ville2ville and in interested

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AKA Day 3 – Beaker 1 Year

BUY-IN:
100 KB swings. 3 burpees every time the bell touches the ground

THE THANG:
11’s
Goblet Squats and Burpees up the dirt hill. 1 Goblet squat at the bottom, 10 burpees at the top. 2 squats, 9 burpees etc.

Head over to the hill at the entrance of the parking lot. More 11’s.
10 lat pull-over(YouTube it for demo), 1 merkin at the top of the hill.
Didn’t finish because time was up.

MARY: None
ANNOUNCEMENTS: AKA continues, Q school.
COT:

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Fill in for UHaul at Colosseum

WARMUP:
– We warmed up with some stretching and some merkins and some mountain climbers

THE THANG:
– Run to back of school on long bus road and grab a rock at the bottom
– A lot of running back and forth and lifting rocks and such
– Then we went to the parking lot right behind the school and did a short four corners
– Ended with an AYG back to COT

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

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What’s the Matter… Horn…

WARMUP:
– Little warmup lap with some stretching as we go (toy soldiers, knee to chest, etc.)
– Short COP with Merkins, Parker Peters, SSH

THE THANG:
– Jog back to area behind school where wall is…
– Perform Wallevens (it’s just elevens over the wall) – Mike Tysons and Burpees
– Head to front of school and to the bottom of Disco Hill (which I just named because of the purple lights in that one parking lot)
– Parking lot at bottom of hill = 40 SSH (IC)
– Run to end of guardrail = 20 Dips (IC)
– Run to top of hill at Ben Casey, grab a rock and don’t be a wuss = 40 curls, 40 OH Press, 40 Chest Press
– Back down the hill to the flag, stopping to finish our Dips on the guardrail = 20 more

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

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Hodgepodge of WODs

WARMUP: SSH, Arm Circles, Jogged a lap around the parking lot
THE THANG:
Hold Ruck overhead for 3 mins
20 upright rows
Hold Ruck overhead for 2 mins
10 upright rows
Hold Ruck overhead for 1 min
5 upright rows

2 Rounds
24 Mountain climbers with ruck
24 Plank jacks
12 Man Makers with sandbag and ruck on
12 Ruck get Ups

Rucked to the back of the build with sandbag and ruck – rinse and repeat

2 Rounds
12 Sandbag deadlifts with ruck on
12 Bent over rows with sandbag and ruck on
12 Chest presses with sandbag
12 Sandbag bridges

Rucked to the back of the build with sandbag and ruck – rinse and repeat

MARY: 1 minute plank hold with ruck on back

ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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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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