The Sergeant Major

WARMUP:

Mosey to the track
50 SSH IC

So in honor of Veterans Day I created a custom WOD in honor of my father Sgt Major Horace Pysher.

The reps are indicative of the units he’s served in throughout his career.

The Sergeant Major:

28 Burpees
1 mile run
28 Burpees
56 Big Boy Sit-ups
1 mile run
28 Burpees
56 Big Boy Sit-ups
112 HR Merkins
1 mile run
28 Burpees

All told it’s 3 miles + 112 burpees Sit-ups and Merkins.

(As we got to the end I offered a 200yrd bear crawl as a substitute to the 112 HR Merkins. )

Great push by all …Harry Carry was the #king of the day! 👊

Thanks to all who showed this morning and to all veterans for your service!

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Halloween Hootenanny

WARMUP:
• Side Straddle Hops – 20
• Windmills- 10
• Imp Walkers – 10
• Merkins – 10 double
• Mtn Climbers – 10 double

THE THANG:
Indian Run through parking lot to the Covered breezeway: person in rear sprints up front:
• 5 clap jump burpees (Belchers?)
• Squat in a row, Each person does 2 burpees all the way down the line.
• 20 Step-ups OYO
• Dying Cockroaches – 10 double
• LBCs – 10 double
Mosey to the wall:
• Balls to the wall with counts
• Wall Sits – Arms out– Hold for 10 count
• Recite the F3 Mission
• Recite the F3 Credo
Mosey to Cafeteria tables:
Partner work with one person running to the 3rd lamp post while the other did the following. Then switch.
• Dips
• Derkins
• taint crushers (butt touch squats)
• incline merkins
• Carolina Dry dock till the 6 came in
Mosey to pull-up bars:
One partner runs the bottom of the parking lot hill and does 3 burpees while their partner does pull-ups AMRAP. Switch off 2X.
Mosey to the bottom parking lot:
• One partner runs the length of the parking lot and back while the other does merkins, LBCs, American hammers AMRAP. Switch off for each exercise.
• Flutters till the 6 came in.
• Overhead claps- 2 count 30X
Mosey back to the flag

MARY:
• Low slow squats
• Peter Parkers
• J-Los
• Indian Run around the parking lot

ANNOUNCEMENTS: Lots of 2nd F happenings. Read your news letter.

COT: Prayers for mental heath, People in need around the world, Family, and the kids that are trick or treating tonight.

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The MURPH

WARMUP: Only if you showed up early.
THE THANG: The MURPH (in honor of Lt. Michael P. Murphy)
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
MARY: Yes – Led by those that finished with time to spare.
ANNOUNCEMENTS: Shieldlock challenge and various other happenings found in your weekly newsletter.
COT: It happened and was important for the 16 of us in that B.O.M.

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WOD-Kerrie Orozco

WARMUP: mosey and the a quick warmup with windmills, low and slow squats and then a plank hold while I read the story of Kerrie Orozco
THE THANG: Kerrie Orozco- WOD (AMRAP 10-15 rounds)

▪️ 100-m sprint (Down the hill)
▪️ 5 burpees
▪️ 20 LBC
▪️ 15 Merkins
▪️ 100-m sprint (Up the hill)
▪️ 1 Min Dead Hang (switched to overhead holds with Cindy after 30 min)
MARY:
ANNOUNCEMENTS:
COT:

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“Shop Vacs- Cinderblock of pain”

WARMUP: Mosey and Circle up, exercises for starters
THE THANG: Cinder block work- 15 shoulder Presses- a lap(with cider Block) x2, 20 curls- a lap (with block)x2, 15 uprights-a lap (with Block) x2, 20 Bench press-a lap(block) x2, 20 merkins on block- a lap (with block) x2, 10 manmakers- a lap(with block) x2. Then transitioned to pull up bars and did elevens, 10 pull ups and to bottom of hill 1 merkin, 9 & 2, 8&3 and so on! some finished!
MARY: ran out of time- Read a Sean Kelley prayer
ANNOUNCEMENTS: Read your newsletter
COT: Prayers for Marriages , I forget the specifics

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‘Tis an unfortunate thing…

WARMUP: I’m sure we did something.
THE THANG:
Run to the pull-up bars and grab a cinderblock…
BUY-IN: Bear Crawl down the hill toward the Elem School, then CrawlBear back up.
25 Pull-ups
400M run (up and down the hill twice)
25 4-ct curls
400M
25 burpees (no block)
400M
25 4-ct flutters with press
400M
onto Phase 2…

Mosey to the track with your brick…
1 lap with brick
25 overhead press
1 lap with brick
25 curls
1 lap with brick
25 overhead press
25 curls
No more laps, ran out of time…

ANNOUNCEMENTS: Read your newsletter

COT: So many thoughts about backblasts and about the process I went through on my own to write this one. One day, if you are interested, ask me and I’ll gladly share…
For now, here is the BB.

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4 Quarters & a “soggy weinke”

WARMUP: None
THE THANG:
1st Quarter: 1 LAP
-20 ea. Curls – (with blocks)
-20 ea. Overhead Press – (with blocks)
-20 yard high knee out and back
*rinse and repeat 4 times
2nd Quarter: 1 LAP
-20 ea. Merkins
-20 ea. Swings (with block)
-20 yard shuffle out and back
*rinse and repeat 4 times
3rd Quarter: 1 LAP
-20 ea. LBC’s
-20 ea. American Hammers (in cadence)
-20 yard Bear Crawl out and back
*rinse and repeat 4 times
4th Quarter: 1 LAP
-20 ea. Squats
-20 ea. Lunges
-20 yard Nur then run back
*rinse and repeat 4 times
1 LAP
MARY: none
ANNOUNCEMENTS: read the newsletter. several PAX registering for the Spartan November 19th
COT:

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CSAUP: 9/11 Remembrance

What:  11 Year Remembrance of the events of 9/11/2001

What to bring:  30lb Ruck  If you have a sandbag, bring that too.  If you don’t have a sandbag, come anyway, we will have plenty.

Where:  NAFO/Honey Badger

Why:  We all remember the events of 9/11.  I know EXACTLY where I was and what I was doing when I received word the first plane had struck the North Tower.  It is the reason many of the Cadre I have encountered through GORUCK went into service.  Our country was rocked and we don’t honor anything without it being hard.

When:  9/5 (Labor Day) at the Honey Badger. 0600 START TIME  Plan on 2 hours.

 

Here it is:

North Tower/Flight 11

0846 – Flight 11 crashed into the North Tower

76 passengers + 11 crew = 87 people

Round 1: 87 total reps

  • 30 Plank Jacks
  • Top of bleachers and back with sandbag
  • 30 plank jacks
  • Top of bleachers and back with sandbag
  • 27 plank jacks
  • Top of bleachers and back with sandbag

Round 2:  87 total reps

  • 30 Curls
  • Top of bleachers and back with sandbag
  • 30 curls
  • Top of bleachers and back with sandbag
  • 27 curls
  • Top of bleachers and back with sandbag

1028 – North Tower collapsed killing >1,600 people

  • Run 1600 meters (1 mile)

Move to South Tower (Right Side of Home Bleachers)

South Tower/Flight 175

0903 – Flight 175 crashed into the South Tower

51 passengers + 9 crew = 60 people

Round 1:  60 total reps

  • 20 Bentover rows
  • Top of bleachers and back with sandbag
  • 20 Bentover rows
  • Top of bleachers and back with sandbag
  • 20 Bentover rows
  • Top of bleachers and back with sandbag

Round 2:  60 total reps

  • 20 Overhead Press
  • Top of bleachers and back with sandbag
  • 20 Overhead Press
  • Top of bleachers and back with sandbag
  • 20 Overhead Press
  • Top of bleachers and back with sandbag

Bonus Round:  Welles Remy Crowther aka “The Man in the Red Bandana” (see write up)

  • Boston college Lacrosse jersey # 19
    • Perform 19 Man Makers

0959 – South Tower collapsed killing >800 people

  • Ruck 800 meters

Move to The Pentagon (Football Field Endzone)

Pentagon/Flight 77

0937 – Flight 77 crashed into the Pentagon

53 passengers +6 crew = 59 people

59 total reps

  • 59 Burpees (slick)
  • Run lap
  • 59 Man Makers
  • Ruck Lap
  • 59 Big Boys (slick)
  • Run Lap
  • 59 Freddie Mercurys (slick)
  • Ruck Lap

125 people in and around the pentagon killed by the impact

  • Bear crawl 125 yards with ruck on

Move to Flight 93 (pull up bars)

Flight 93

1003 – Flight 93 crashed in a field near Shanksville, PA after passengers and crew storm the cockpit

33 passengers + 7 crew = 40 people

Round 1:  Start at the bottom of the hill

  • Bear crawl to the first tree
  • 2 Peter Parkers
  • Run to the pull up bars
  • 8 pull-ups

Round 2:  Start at the bottom of the hill

  • Bear crawl to the first tree
  • 2 Peter Parkers
  • Bear crawl to the second tree
  • 4 Peter Parkers
  • Run to the pull up bars
  • 8 pull-ups

Round 3:  Start at the bottom of the hill

  • Bear crawl to the first tree
  • 2 Peter Parkers
  • Bear crawl to the second tree
  • 4 Peter Parkers
  • Bear crawl to the third tree
  • 6 Peter Parkers
  • Run to the pull up bars
  • 8 pull-ups

Round 4:  Start at the bottom of the hill

  • Bear crawl to the first tree
  • 2 Peter Parkers
  • Bear crawl to the second tree
  • 4 Peter Parkers
  • Bear crawl to the third tree
  • 6 Peter Parkers
  • Bear crawl to the fourth tree
  • 8 Peter Parkers
  • Run to the pull up bars
  • 8 pull-ups

Round 5:  Start at the bottom of the hill

  • Bear crawl to the first tree
  • 2 Peter Parkers
  • Bear crawl to the second tree
  • 4 Peter Parkers
  • Bear crawl to the third tree
  • 6 Peter Parkers
  • Bear crawl to the fourth tree
  • 8 Peter Parkers
  • Bear crawl to the fifth tree
  • 10 Peter Parkers
  • Run to the pull up bars
  • 8 pull-ups

(Total of 40 pull ups)

1 Mile Run Finish

Move to North Tower (Left Side of Home Bleachers)

 

 

Welles Remy Crowther

On September 11, 2001, nine minutes after United Airlines Flight 175 struck the South Tower between floors 77 and 85 at 9:03 a.m., Crowther called his mother from his office at 9:12 a.m., leaving the message, “Mom, this is Welles. I wanted you to know that I’m OK.” Crowther made his way to the 78th-floor sky lobby, where he encountered a group of survivors, including a badly burned Ling Young.  Young had been one of about 200 people waiting at a bank of elevators to evacuate when the plane hit the South Tower and was one of the few survivors. Crowther, carrying a young woman on his back, directed them to the one working stairway. He escorted them 17 floors down and then returned to the 78th floor while wearing a red bandana around his nose and mouth to protect him from smoke and haze. He found another group of survivors, Crowther assisted in putting out fires and administering first aid. He then announced to that group, “Everyone who can stand, stand now. If you can help others, do so.” He directed this group downstairs as well. As occupants of the Tower headed for the street, Crowther returned up the stairs to help others. He was last seen doing so with members of the FDNY before the South Tower collapsed at 9:59 a.m.

Crowther’s body was found in March 2002, alongside several firefighters and emergency workers bunched in a suspected command post in the South Tower lobby. The New York medical examiner’s office said his body was found intact, with no signs of burns, and that authorities speculated that he was aiding the rescue effort as a civilian usher when the building collapsed. Crowther’s family was unaware of the details of his activities between his last phone call to his mother and his death, until Allison Crowther read survivors’ firsthand accounts in The New York Times of being saved by a man in a red bandana, which led to Allison meeting with the people Welles had saved.  They confirmed from photographs the identity of the man who aided them. According to survivor accounts, Crowther saved as many as 18 people following the attacks.

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Charleston Nine

Disclaimer
Mosey run (toy soldiers, high knees)
Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (12x I/C)
Moroccan N/C (12x I/C)
Low slow squat (10x I/C)
Big arm circles (7 fwd, 7backwards I/C)
Peter parkers (12x I/C)
Plank stretches

Run 1 mile

Over at the pull up bars: Read story of Charleston Nine. Nine firefighters lost their lives on 6/18/07 in Charleston, SC.
Thang 1: within 3 minutes, complete the below. If finished early, use as a rest.
6 burpees
18 KB swings (using cinder block)
7 toes to bar
9 goblet squats (using cinder block)

Thang 2: do
9 diamond merkins
9 curls (cinder block)
9 bobby hurleys
Did one round (should have done rounds, but I overestimated how much time had transpired)

Run to COT

9 burpees
9 smurf jacks
9 wide arm merkins

Round of Mary

Fini

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Tellier WOD

WARMUP: SSH, WINDMILLS, IMPERIAL WALKERS AND MORROCAN NIGHTCLUBS
THE THANG: We did the Tellier WOD
10 Burpees
RUN
10 Burpees
25 Merkins
RUN
10 Burpees
25 Merkins
50 Lunges
RUN
10 Burpees
25 Merkins
50 Lunges
100 Big Boys
RUN
10 Burpees
25 Merkins
50 Lunges
100 Big Boys
150 SQUATS
RUN

MARY:
ANNOUNCEMENTS: read your newsletter
COT: PRAYERS AND PRAISES

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