Hero WODs

WARMUP: Bear crawled to the starting point of The Longest Mile
THE THANG:

The Longest Mile
• 10 Burpees
• 100 meter Run
• 10 Air Squats
• 100 meter Run
• 10 Merkins
• 100 meter Run
• 10 Big Boys
• 100 meter Run

4 times

The Seven
• 7 Handstand Push-Ups
• 7 Thrusters with Cinder block
• 7 Knees-to-Nipples
• 7 Deadlifts with Cinder block
• 7 Burpees
• 7 Kettlebell Swings
• 7 Pull-Ups

Seven times

Last 10 minutes were a Hill Marry
SSH – run down the hill
Freddie Mercury – run up the hill
Lunges – run down the hill
Fire Crackers – run up the hill
Single Leg Squats – run to COT

MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Tellier WOD + Some Extra

WARMUP: Mosey around a large parking lot loop with bear crawls, crawl bears, NURs and side shuffles.
THE THANG: It was the Tellier, dedicated to Army Sgt. Zachary D. Tellier of Charlotte, NC.
The WOD:
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)
150 Air Squats

Upon completion of the Tellier WOD, we did a little stretching. Then, we made our way to the pull-up bars for:
3 Burpees
6 Pull-Ups
9 Merkins
Repeat 3 more times for a total of 4 rounds

Out to the road. Flutters then run down to the stop sign then NUR back.
Freddie’s & Heels to Heaven then run down and NUR back.

MARY: Instead of 6MoM, we did 10 hand-release merkins.
ANNOUNCEMENTS: Murder Bunnies tonight at the Whitewater Center 9pm.
COT: Indeed…Principled.

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Tellier WOD + Some

WARMUP: Mosey around a large parking lot loop with bear crawls, crawl bears, NURs and side shuffles.
THE THANG: It was the Tellier, dedicated to Army Sgt. Zachary D. Tellier of Charlotte, NC.
The WOD:
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)
150 Air Squats

Upon completion of the Tellier WOD, we did a little stretching. Then, we made our way to the pull-up bars for:
3 Burpees
6 Pull-Ups
9 Merkins
Repeat 3 more times for a total of 4 rounds

Out to the road. Flutters then run down to the stop sign then NUR back.
Freddie’s & Heels to Heaven then run down and NUR back.

MARY: Instead of 6MoM, we did 10 hand-release merkins.
ANNOUNCEMENTS: Murder Bunnies tonight at the Whitewater Center 9pm.
COT: Indeed…Principled.

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Tellier WOD + Some

WARMUP: Mosey around a large parking lot loop with bear crawls, crawl bears, NURs and side shuffles.
THE THANG: It was the Tellier, dedicated to Army Sgt. Zachary D. Tellier of Charlotte, NC.
The WOD:
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)
150 Air Squats

Upon completion of the Tellier WOD, we did a little stretching. Then, we made our way to the pull-up bars for:
3 Burpees
6 Pull-Ups
9 Merkins
Repeat 3 more times for a total of 4 rounds

Out to the road. Flutters then run down to the stop sign then NUR back.
Freddie’s & Heels to Heaven then run down and NUR back.

MARY: Instead of 6MoM, we did 10 hand-release merkins.
ANNOUNCEMENTS: Murder Bunnies tonight at the Whitewater Center 9pm.
COT: Indeed…Principled.

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Upper body spa day.

WARMUP: 15 side straddle hops, 10 Hill Billy Walkers, 15 Windmills
THE THANG:

15 – Under The Wires 3x
100 Yard Sprint

30 – Bicycle Crunches 3x
100-Yard Bear Crawl

15 – Walk-Out Push-Ups 3x
100 – Yard Sprint

30 – Jacknifes 3x
100 – Yard Bear Crawl

15 – Diamond Push-Ups 3x
100 – Yard Sprint

30 – Chair Crunches 3x
100 – Yard Bear Crawl

15 – Clapper Push-Ups 3x
100 – Yard Sprint

30 – Swipers 3x
100 – Yard Bear Crawl

15 – Explosive Negatives 3x
100 – Yard Sprint

MARY: none
ANNOUNCEMENTS: read newsletter
COT:

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Leg Day

This morning we honored PFC Estopinal
Read about PFC (below), then Disclaimer was given and we got to work.

Warm up with SSH, imperial walkers, some moseying around the parking lot then over to the field.

2 laps around the track (OYO)
15 hello Dollie’s IC
20 low slow squats IC
10 Freddie Mercury’s IC
Rinse & repeat

Moseyed over toward baseball fields
2 burpees
15 Bulgarian split squats (each leg)
20 flutters (4 count)
10 reverse lunges (each leg)
Rinse & repeat

Still had some time so headed over to the hill by the JROTC to do some 11s
Top of the hill did LBCs and one legged squats (each leg).
Got about halfway through then jail break to COT.

The theme was remembering the day PFC gave his life serving his country 2-15-2010

Announcements, then Prayers and praises.

Private First Class(PFC) Jason “JJ” Hill Estopinal
Raised in Dallas Georgia, Graduated HS in 2007.  Joined the Marine Corps in Jan 2009.   Was assigned to 2nd Battalion, 2nd Marines Golf Company as an infantry rifleman and was deployed to Afghanistan by October 2009.   In Afghanistan he served in Golf Co 3rd platoon, 4th squad and was the squads radio operator. Carrying the radio meant more weight, more work,  and more knowledge of how the system operated.   It wasn’t an easy job, and he did every bit of it with pride and dedication.   Constantly trying to improve and learn as much as he could.   We called him “Ears” because of his obvious massive ears but also because he was the squads “Ears”.   He was a quiet, shy guy but humble and very hard working and always had an ear to ear smile.  
February 15th 2010 we started a large scale house clearing mission that was going to take a few days, but half way through the first day, he would step on and IED and was killed.   He served for just over a year before he was killed.  (he was 21).

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Let’s Make the Fort Sore again

WARMUP: yes. you’d be crazy not to

THANG:

https://wodwell.com/wod/daniel/
(most finished in 35ish)

https://wodwell.com/wod/clovis/
(got in 1.5ish rounds, only 8.5 left to go…)

Was hard today. YHC is especially struck by 1st Lt. Clovis Ray leaving a job in investment banking at age 32 for an Army commission.

Prayers for those that still miss 1st Lt. Clovis Ray and SFC Daniel Crabtree at their Thanksgiving table every year.

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My hero gave me life!!

WARMUP: grab a block and get to pain station

7mins of burpees

THE THANG:

With cinderblocks
💥 mom was 84 so that was our count
💥 6 exercises for each of her kids all with Cindy’s
💥 💥 Tri-extension, Man Makers, Curls, WWII Sit ups, Dips, Block Squats
💥 💥 Every 5 mins run 84 yards and do 11 Derkins run back

Thanks for opportunity and honor your heroes today!! 👏🏻 🔥 🙌🏻

MARY:
2 mins of Mary with Clickbait and Mark Twain
ANNOUNCEMENTS:
Slash’s fund raiser for beetos

COT:
Prayers and praises around COT

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