Partner Up
Cindy DORA.
1. 200 swings, 100 goblet squats, 50 man makers; partner runs
2. 200 merkins, 100 squats, 50 burps; partner farmer carries a Cindy and a sandbag.
WARMUP: Disclaimer & Mosey towards soccer field upfront
THE THANG: Seven Complex Movements with Coupons
1. SandBag Balance Step Lunges x5 each leg
(Step for the lunge, recover and balance on one foot for 3 seconds)
2. SandBag Bear Hug Squats x 10
3. SandBag Bent Over Rows x10
4. SandBag Curls x 10
5. SandBag Kneeling Around the World
(Kneeling move sandbag over and around yourself 10 rotations to the left and 10 rotations to the right)
6. Plank Position & Lateral SandBag Drag x 10
7. SandBag over the shoulder throws x 10
1 Lap SandBag/Coupon Carry around the parking Lot
Rinse & Repeat !!!
4 Circuits completed by all.
MARY: “She was missed”
ANNOUNCEMENTS: Bethel Church Mens, read the newsletter, remember to spay & neuter your pets.
COT: Stays in COT, Always Faithfull
WARMUP: Acknowledgement that Divac’s Q is getting postponed until next week so you’re stuck with me. We chose the gift behind door #2 which means I would be coming up with this on the fly.
Mosey around the parking lot.
THE THANG: Workout consisted of farmer carries, overhead presses, bear crawls, bent over rows, curls, sand bag tosses, over-the-shoulder tosses and possibly some other stuff.
No 120lb sand bag was used in the making of this workout. Q was soft.
MARY: Integrated throughout.
ANNOUNCEMENTS: Yes
COT: Principle #5
The Thang:
Mosey to back parking lot
5 rounds
10 deadlifts
10 hang cleans
10 squats
10 OH press
10 sandbag burpee complexes
Move to field
50yd bear crawl sandbag pull down
50yd sandbag toss back
Partner up
P1 50yd double farmer carry
P2 Sumo Yoga low squat arms OH
P1 double ruck carry
P2 Superman hold
P1 low plank w ruck
P2 100yd run
Moleskin: YHC busts another filler bag, easily shedding 10 points of sand in the final 15 minutes of the workout. Maximus represented the “still wearing shorts in February” club before flying off to warmer weather today. PETA was recovering from the death flu and still put in the work. Sprocket was alone in his thoughts on the field but is always chatty when humping weight. And, last but not least, Spider-Man served up a web of mumble chatter and groaning when it came to sandbag complexes and bear crawl drags – I kinda like it.
Always a pleasure – Solo
WARMUP: Valentine’s Day themed warmup
Diamond Merkins x 10 – for all the diamond rings being given away today
Lunges x 10 – in preparation for getting down on one knee
Pickle Pounder x 10 – if you know you know, you know?
Monkey Humpers x 10 – reference above
THE THANG:
1) Lunges for Lovers
Partner Up
Down and back in front of school
Partner #1 carries sandbag rotating between sang bag toss and overhead carry. Partner #2 stays at home base working on series of exercises. Rotate until exercises are complete.
50 lunges
50 squat and jumps
50 over the shoulder toss
2) Life is Like a Box of Chocolates
PAX take turns pulling cards with exercises from “box of chocolates”, never knowing (but having a general idea) of what they’re going to get.
Front Squats x 10
Front Squats x 10
Back Squats x 10
Back Squats x 10
Overhead Press x 10
Overhead Press x 10
Bent Row x 10
Bent Row x 10
Curls x 15
Curls x 10
Curls x 5
Deadlift x 10
Deadlift x 10
Bench Press x 10
Bench Press x 10
Manmaker x 10
Manmaker x 5
Firemans Carry
Overhead Carry
Bearhug Carry
Merkins with sandbag pull thru x 10
Merkins with sand bag pull thru x 10
20 LBC’s
20 Big Boys
MARY: Negative. Finished with a bit of Broga.
ANNOUNCEMENTS: Q versus Q in March. 3/1 Q School and Stockade. 3/2 Print Shop to present Bethel check @ 1pm. 3/9 Springtime Invergence. Get on a Rooster Team with @StraightUp. Maximus is hosting a Christmas Party.
COT: Don’t carry your weight alone. Prayers for healing of cancer/illness. Prayers for the men at Bethel and those that support. Travel.
Cold but glorious morning in the gloom. 5 fellow pax joined me for the following.
Warmup:
20 SSH IC
10 Windmill IC
3 burpees
20 seal jacks
15 MNC
3 burpees
15 plank jacks
Stretch(looked at a very low flying plane)
15 Mountain climbers
3 burpees
Thang:
Everyone partnered up got a sandbag and engaged in a lazy Dora… with a twist.
Partner 1 does 10 reps with a sandbag while partner 2 does as many reps as they can of the accompanying exercise. Each partner switches off after 10 reps until the cumulative total is met.
60 Man makers with Burpees
60 squats with squats
60 curls with flutters
60 flutter press with LBCS
Now every minute… on the minute a timer would go off and everyone had to run to the end of the parking lot and back. This made it fun!
After this routine we did an Indian “run” (it was really more of a walk) where the leaders would partner carry the 120lbs sandbag while the 6 had to do 10 HR merkins to catch up. We made it around the parking lot twice before tapping out with about 2ish minutes left. I closed us out with some Mary and that was it.
Big thanks to Maximas for the lead and to all who showed.
WARMUP:
Motivators
Ladder drill in parking lot
1 foot in each gap
2 feet in each gap
Lateral jumps
THE THANG:
Series of CrossFit girl workouts
Fran
* 21-15-9 Reps For Time
* Thrusters
* Pullovers
Sandbag toss the furthest x2
Winner picks the next exercise
Linda
* 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 in Order of:
* Deadlift
* Sandbag chest Press
* Cleans
Duck duck goose
Al Gore
Plank
Overhead hold
The Longest Mile
* 4 Rounds for time (we only got to do 1 round)
* 10 manmakers
* 100 Meter Run
* 10 Squats
* 100 Meter Run
* 10 merkins
* 100 Meter Run
* 10 big boys
* 100 Meter Run
MARY: Ain’t nobody got time fo dat
ANNOUNCEMENTS: have some more fun
COT:
WARMUP: None
THE THANG:
1 mile loop with Sandbag
1. 50 Squats (over head carry to next station)
2. Sandbag Toss to the fence and back (shoulder carry and shuffle to next station)
3. 40 Bench Presses (suitcase carry to next station)
4. 30 Bent Over Rows (shoulder carry and shuffle to next station)
5. 20 Curls (Front Carry to next station)
6. 10 Man makers (shoulder carry and shuffle to the next station)
7. 20 over-the-shoulder SB tosses (overhead carry to next station)
8. 30 Overhead Presses (bear crawl to the cone and back (w/o bag), Walk with bag to Station 1
Finished with 50 more sandbag squats
MARY:
ANNOUNCEMENTS:
COT: Closed in prayer
WARMUP: Negative.
THE THANG:
1st Lieutenant TRAVIS L. MANION USMC (1980 – 2007)
“If Not Me, Then Who…”
Silver Star Citation
The President of the United States of America takes pride in presenting the Silver Star (Posthumously) to First Lieutenant Travis L. Manion, United States Marine Corps, for conspicuous gallantry and intrepidity in action against the enemy while serving as Company Advisor, 3d Battalion, 2d Brigade, 1st Iraqi Army Division Military Transition Team, Regimental Combat Team 6, II Marine Expeditionary Force (Forward), in support of Operation IRAQI FREEDOM, on 29 April 2007. As First Lieutenant 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.
His legacy continues to grow through the work of the Travis Manion Foundation, inspiring people to make an impact by serving others.
A POWERFUL MANTRA
“IF NOT ME, THEN WHO…”
Before his final deployment to Iraq, Travis left us with a simple but powerful ethos. “If Not Me, Then Who…” describes the sense of duty felt by service members and their families. Today it is a constant reminder for all of us to live with character and put the interests of others before our own.
VISION (TRAVIS MANION FOUNDATION): To create a nation of purpose-driven individuals and thriving communities that is built on character.
THE MANION WOD
7 Rounds
400M Run
29 Back Squats w/ Sand Bag
MARY: A little
ANNOUNCEMENTS: Newsletter
COT: 5th CORE Principle
Pax showed up on a cold windy day. YHC was prepared for the Q, but left the winkie at home. Luckily I had it stored on my phone.
WARMUP:
Grab sand bags and make our way around bag trying to get out of the hurricane force winds at TCES. Unfortunately the gate was locked for the back playground so we kept moving toward the back lot. Once there we did the following to get warmed up
SSH
5 burpees
Windmill
4 burpees
SSH
3 burpees
Stretching
2 burpees
1 man maker
THE THANG:
Moved back toward the stairs at the e back of the school for 4 rounds of the following:
Sandbag toss to end of school
Bent over rows – 8
Deadlift – 8
Squat / jump one foot on top of sandbag and squat / jump other foot on top of sandbag and squat (that’s 1) – 5
Clean and press – 8
Hit the stairs with sandbag
– needed to modify turnaround point due to mud, but still got a few sets of stairs.
Overhead toss – 8
Repeat 3 more times
MARY:
10 – 4 count LBC till 6.
ANNOUNCEMENTS:
There is a CSAUP this weekend
Read the newsletter
COT: