Category: Ring of Fire

1982

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Birthday Week Q #3 in the books. I built the workout around the year 1982 and my upcoming age.
WARMUP: Good long mosey around Nafo to the NEW Marching Pad behind the ROTC building. 44 SSH, Windmills and stretching.
THE THANG: Picked up Cindy and headed to the track.
1982 was the theme:
19 Reps
8 rounds
2 modes of transport.

19 Reps of the following for each round.
Curls, Squats w/ Block, Big Boys with Block, Chest Press, Lunges with Block, 4 ct. Flutters w/ Block, Bentover Rows, Burpees.

After each round, run 200m forward then nur 200mm.

We got through 7 or the 8 rounds before running out of time.
MARY: Nope
ANNOUNCEMENTS: Bethel, 4B's, Read Your Newsletter
COT: Round Robin Style.

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Dorie – Partner Hero Workout

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On December 7th, 1941, during the attack on Pearl Harbor, Dorie was serving as a Mess Attendant aboard the battleship USS West Virginia. When torpedoes struck, he ran into the fight—carrying his mortally wounded Captain to safety and manning a .50-caliber anti-aircraft gun with zero formal training to defend his shipmates.
For his courage, he became the first African American to receive the Navy Cross. He continued serving until November 1943, when his carrier, the USS Liscome Bay, was lost in combat.
Here is a quick snapshot of his service record:

  • Dates of Service: 1939 to 1943
  • Highest Rank: Cook Third Class
  • Major Engagements: Pearl Harbor and the Battle of Makin
  • Key Honors: Navy Cross, Purple Heart, and two Asiatic-Pacific Campaign stars

Everything in today’s 20-minute partner workout carries symbolic weight:

  • The 150-Meter Farmer's Carry Buy-In and 150 Sandbag Tosses honor the 150-meter distance and the heavy loads moved to evacuate wounded sailors.
  • The 15 Swings, 10 Burpees, and 5 Ground-to-Overheads honor his service with 15 total unit assignments and battle stars combined.

Workout as follows:

Buy-In:

  • 300-Meter Heavy Farmer Carry

Stationary AMRAP:
While Partner A completes 1 full round of:

  • 15 American Kettlebell/Cinderblock Swings
  • 10 Burpees
  • 5 Ground-to-Overheads

Partner B accumulates:

  • Max Sandbag Over-the-Shoulder Tosses

Partners switch roles after each round until the team reaches a combined total of 150 Sandbag Tosses.
Buy-out:

  • 300-Meter Heavy Farmer Carry

*Repeat if time allows.

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Hot Potato

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There are times in our lives when we must be ready to act, even if we are not fully prepared. We must rely on our experiences and take the best action/make the best decision with the information we have. A Hot Potato workout gives each PAX an opportunity to lead when they may not be prepared for it. This is what we did today. Each person had roughly 5-10 minutes to run a part of the workout.
WARMUP: YHC ran the warm-up with a mosey, SSH, windmills, strawberry pickers, and some stretching.
THE THANG: First up was Headspin with some wall work. Then Shield took us over to the benches for, you guessed it, some bench work. Harry Carry took us to the bars and blocks for some work there. Teddy took us back to the parking lot where we ran up and down the hill for a round of 7's with jump squats and calf raises. YHC had us do some work on the way back to COT as we crossed each line of the parking spaces from one end of the lot to the other.
MARY: There was a good mix of Mary throughout, so we didn't make any extra time for it.
ANNOUNCEMENTS: Bethel, Tortoise & Hare, read your newsletter.
COT: Round Robin.

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Army Staff Sgt Steve Butcher Jr

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WARMUP: ssh, WM, MNC
THE THANG:
AMRAP:
3 (# tours of duty) – Burpee
5 (month of death) – jump squat
23 (day of death) – big boy sit ups
27 (age) – plank jacks
97 (high school graduation yr) – yards run

Completed ~15 rounds
MARY: yep
ANNOUNCEMENTS: newsletter

COT: https://thefallen.militarytimes.com/army-staff-sgt-steve-butcher-jr/2793024

Army Staff Sgt. Steve Butcher Jr.| Military Times

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NaFo Rules

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Started with a mosey run to the front of SCES.
Warm up: SSH, Mountain climbers, squats, smurf jacks, bobby hurleys
Run to ROTC pull up bars:
Thang 1: 5 pullups, 5 knees 2 chest, 5 toes 2 bar. Repeat for three total sets. Then did a 1 min dead hang.
Run behind NAFO to the band practice lot.
Thang 2: Bear crawl to 50 yard line, then run to end zone. Did squats there. Repeat.
Six burpees. 10x.
Run to benches.
Thang 3: step ups, dips, squats, inclines, calf raises.
Run a loop in the parking lot. We got two miles in.
Mary: Flutters, LBC
COT
Fini

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Not Exactly Comfortable…Good

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WARMUP: Run around the parking lot and end up at the bottom of the hill by the elementary school.
Jump Squats, SSH, Wind Mills

THE THANG: Ok, here's the deal. We're going to do things we've all done before however, we're going to do them in a sequence that is going to test our cardiovascular ability and muscular strength.

Sprint up to the entrance to the pull-up bars:
10 Merkins, 10 Squats, 10 Pull-Ups, Jog Down & plank for the six.
Sprint up again and this time, 8 of everything then jog down and plank.
Sprint up again and this time, 6 of everything then jog down and plank.
Spring up again and this time, 10 again of everything then stay at the top.

Now…the CINDY portion:
20 Thrusters & 20 American Hammers (no cindy)
Jog down to the stop sign and back
20 Tricep Extensions & 10 Man Makers
Jog down to the stop sign and back
20 Bent-Over Rows & 20 Simbas
Hold a squat and 20 Overhead Press (Crowd Pleaser)
Jog down to the stop sign and back
10 Core Wood Chops (Left & Right) & 10 V-Ups
20 Curls & 20 Calf Raises
Jog down to the stop sign and back

Return the cinderblocks and get back to a pull-up bar
5 Pull-Ups & 10 Knee Ups
Short Rest
5 Pull-Ups & 10 Knee Ups
Short Rest
1min Dead Hang

Back to COT for a little more Mary

MARY: Absolutely
ANNOUNCEMENTS: Right now, it's about Bethel signups.
COT: 5th Core Principle

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Hero WOD – The Steve

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WARMUP: SSH, Cherry Pickers, Windmill, down dog, honey mooners, the lizard stretch.

Mosey to ROTC building and everyone grabbed a Cindy then mosey back to the flag.

THE THANG: Hero WOD for my father in law Steve. He is the reason I got into CrossFit years ago and once I quit doing that I got really out of shape. Found out about F3 and when I told him about it he was so excited for me. Pushed me to go all in and no quit, even brought me a workout rack from PA so I could do stuff at home as well. He pushed me to be better in all three F’s as well as to be a better husband and father.

He loved “grunt work” as he called it and he taught me more about construction in 12 years than most people get to know in a life time so only fitting everything was done with a colder block. He passed away at 55 so we did 5 sets of 5 exercises while listening to his favorite 80s hair metal bands.

5 rounds of 5 exercises all done with cinder blocks

Reps were 25,20,15,10,5
After each set of reps we ran about .1 mile

We started each exercise together so those who finished early held plank or Al Gore until 6 was in.

Exercises

Bent over rows
Push press
Power cleans
Squats
Thrusters

After we walked our Cindy’s back and moseyed to the flag for COT

MARY: had a little lamb to take care of so was not present today.

ANNOUNCEMENTS: Convergence tomorrow, bethel this week, read your letter of news

COT: was had and discussed

Hero WOD - The Steve

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If You Can’t Do It, Don’t Q It

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Well, the Site Q (YHC) has been doing a slack job recently and figure out I didn't have a Q for this morning so I decided to take it on. I'm a be believer in "If you can't do it, don't Q it" so given my current set of injuries, we focused on running and abs.

WARMUP: Run around the school and we stopped at the benches by the carpool enterance.
10 Step-ups each leg
10 Merkins in Cadence
Windmills
Head over for our date with Cindy & the Hill
THE THANG: 7's- 1st set was chest press, then run downhill for big boys. Nur back up.
Second set of 7's after completing that was curls and 4-count flutters. We did 2 sets since Marty Byrd thought we would do 11's, and I told him we wouldn't do such a high number at once. I didn't say anything about the total.
By the end, we were at 2.6 miles, and I wanted to get to 3, so we ran around the perimeter of the parking lot before heading to COT.
MARY: LBC's, Box Cutters, Freddys, Heals to Heaven, Flutters.
ANNOUNCEMENTS: Bethel serve on 10/1- Get signed up.
Convergence 9/29 at WEP
Trash pickup in Q4
Christmas party will happen sometime in the not-so-distant future.
COT: Round Robin of prayers and praises.

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