Tag: Backdraft

It burns, burns, burns….

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WARMUP

SSH x 15 (IC)
MNC’s x 15 (IC)
Downward Dog Calve stretch (In honor of the Clave Boss)

Mosey to Football Field

Cherry Pickers x 10 (IC)
IW x 10 (IC)
HW x 10 (IC)

THE THANG

Use football field for 100 yards, using 10 yards increments as markers.
10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards
Recover jog to 20
Perform 9 merkins, 2 Burpees, sprint the remaining 80 yards
Recover jog to 30
Repeat until 11’s complete
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Lunge walk from goal line to 20
Duck walk from 20 to 40
Broad jump to 50
10 Good mornings at 50
Lunge walk from 50 to 30
Duck walk from 30 to 10
Broad jump from to 10 to goal line (changed to bear crawl

300 yds total

Mosey to Pullup Bars
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5 pull ups
10 overhead presses with cindy
15 squats with cindy
20 swings with cindy

4 rounds (dropped squats after 2 rounds)

Mosey back to COT
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Back to COT for a “Ring of Fire:”
PAX hold plank while the song Ring of Fire is playing.
Every time phrase “Ring of Fire” is uttered, drop for merkin.

Finished up last minute with LBC’s IC

ANNOUNCEMENTS: Q School, Print Shop on Saturday, Invergence on 3/9, need some help at Bethel on 3/7
COT: Yes

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Who needs drill bits?

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WARMUP: pledge and run to WEP entrance…got in a few merkins and tree hugging while we waited for 6
THE THANG: we’re doing laps.

At the second swing bench you will stop for 10 merkins and 20 in cadence flutters. Run at a 1 mile pace to first swing bench and dial it back to 5k pace until you reach second bench…that’s pretty much about it.

What I noticed is I ran at the 1 mile faster pace most of the time so didn’t really follow instructions. Also ran low on 3 mile min so tried to have guys run at 3 swing benches but it was a little bit of a lost cause at the end. Headed back at 5:55.
MARY: old bay led some Mary at the end
ANNOUNCEMENTS: definitely
COT: for sho

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Who needs drill bits?

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WARMUP: pledge and run to WEP entrance…got in a few merkins and tree hugging while we waited for 6
THE THANG: we’re doing laps.

At the second swing bench you will stop for 10 merkins and 20 in cadence flutters. Run at a 1 mile pace to first swing bench and dial it back to 5k pace until you reach second bench…that’s pretty much about it.

What I noticed is I ran at the 1 mile faster pace most of the time so didn’t really follow instructions. Also ran low on 3 mile min so tried to have guys run at 3 swing benches but it was a little bit of a lost cause at the end. Headed back at 5:55.
MARY: old bay led some Mary at the end
ANNOUNCEMENTS: definitely
COT: for sho

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Who needs drill bits?

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WARMUP: pledge and run to WEP entrance…got in a few merkins and tree hugging while we waited for 6
THE THANG: we’re doing laps.

At the second swing bench you will stop for 10 merkins and 20 in cadence flutters. Run at a 1 mile pace to first swing bench and dial it back to 5k pace until you reach second bench…that’s pretty much about it.

What I noticed is I ran at the 1 mile faster pace most of the time so didn’t really follow instructions. Also ran low on 3 mile min so tried to have guys run at 3 swing benches but it was a little bit of a lost cause at the end. Headed back at 5:55.
MARY: old bay led some Mary at the end
ANNOUNCEMENTS: definitely
COT: for sho

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Gratitude Reminder

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WARMUP: None. Only HIMs, none needed

THE THANG: 3 runners tackled 4-5 miles down Jackson, up Harris, back via spratt and misc trek through Whiteville Park.

5 ruckers tackled the Jackson/Harris/Massey loop plus some WEP time.

All left COT under the initial rays of Mr Sun up at least 1-0 on the day. Sprocket and Old Bay left up 2-0 after a double down.

COT: Blessed by the presence of Cornhole! he reminded all pax of the truly powerful source The Fort is to fuel each of us. he knows it well bc of the absence in his daily life since his move to Chester. may those of us who drink from this fountain truly appreciate what it offers!

Thanks to virgin Dawn Patrol pax (Quack and CK) for adding DP to their itinerary. we’re gaining traction — 8 pax is a new site record!

Thanks to Cake Boss for passing the baton to me in his absence. always an honor to lead.

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2024.07 Clydesdales

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Up Massey hill
Loop back on Spratt
Up Massey hill
Loop back on McCammon
Up Massey hill
Loop back on Ardrey

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Coliseum

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WARMUP: mosey with dynamic stretching. Variety of warmup exercises in 15 reps all in cadence. Pleaded of Allegiance
THE THANG: bear crawl while partner does merkins (standard, diamond, wide) mosey to wall- muscle ups 10/8/6/4/2
Light poles for variety of upper, lower, core exercises. With 15 burpees to finish it up. Indian run back to COT
MARY:
ANNOUNCEMENTS:
COT: We all have things going on in our lives, we need to remember to put others first, focus on our changes, and remember to give others some grace.

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Preparedness at Dawn Patrol

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Weather was 32 degrees and YHC had cold hands and feet coming off an earlier Q at the Coaches Box but pressed on.

YHC continued the discussion on Jester and Preparedness throughout the workout.

THE THANG:

Mosey to Lash parking lot

COP
Lots of exercises here

Mosey to far end of the lot

BLIMPS workout
Burpees x 5
Lunges x 10
IW x 15
Merkins x 20
Plank Jacks x 25
Squats x 30

Run to end of lot after completion of a round. Rinse and repeat 5 times

Mosey home with Mary along the way.

COT:

32 Year Anniversary for DD
Prayers for Old Bay M
Prayers for Sprockets upcoming grandchild

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Run or ruck

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WARMUP:
THE THANG: run 4 miles
MARY:
ANNOUNCEMENTS:was a lot of fun running this morning. Did learn about OldBay new health monitor to tell him if he has had enough sleep, if h he is in his target heart rate, and a lot of other really cool stuff. He and I might differ on State schools but both like technology. Twister and Cakeboss are really getting after the runs and sprocket likes to double down. Delorean gets his in even if at the wrong location.
COT:health

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Complacency

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WARMUP: stretch, ssh, merkins, mosey with dynamic movements
THE THANG: 100 merkins, 90 squats, 80 flutters, 70 cdd’s, 60 alternating lunges, 50 American hammers, 40 shoulder taps, 30 Bobby Hurleys, 20 big boys, mosey back to cot 10 burpees.
MARY:
ANNOUNCEMENTS: don’t get complacent and keep your form was our focus.
COT: DD and an issue at work, Old Bays M.

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