Tag: Backdraft

Welcome back to the 90s

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WARMUP: SSH while we gathered everyone to get the party started. Then took off for a short mosey over to the flags. Windmills, cherry pickers, low slow squats, merkins. Then ran to the back of the school.
THE THANG: we setup the DJ station for some 90s jams. Stating point was by the gym where the picnic tables were at and we would do 1 exercise, run to the end of the parking lot where the orange cones are normally at, then back to the music for the following exercise, reading left to right and then progressing down. But 1 exercise, then run every time. I think 2.5 miles were got or close to, and the kings were somewhere down to the jump squats.

10 burpees (30 seconds Al Gore)
15 diamonds (30 monkey humpers)
20 hand release (50 calf raises)
25 wide arm (50 flutters)
30 merkins (40 step ups total)
35 rangers (25 incline merkins)
40 carolina dry docs (30 hammers)
45 plank jacks (30 sec wall sit)
50 mountain climber (50 LBC)
60 shoulder taps (25 jump squat)
90 sec plank (25 decline merkins)

MARY: didn’t happen today
ANNOUNCEMENTS: newsletter and shovel flag handoff to Halfback!! Congrats!
COT: love these guys and the support they give each of us!

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What’s the Cadence

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WARMUP: LOL. Just counted # of packets
THE THANG: Jog to town of Fort Mill wall 15 Derkins in cadence, jog to WEP stage 20 LBCs in cadence, Jog a loop round WEP back to stage 25 Merkens in cadence, jog to Massy Hill 15 squats in cadence. Rinse and repeat OYO. Some got 3 the King (Max) got 4.
MARY: brief. Don’t know grabbing phone.
ANNOUNCEMENTS: newsletter.
COT: what happens stays

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? Alcatraz Smokin Jailbreak

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? Warm-Up – “Prison Intake”
Done in a circle; all IC (in cadence)
SSH – 25x IC
Imperial Walkers – 25x IC
Hillbillies – 25x IC
Windmills – 15x IC
Plank Jacks – 15x IC
Merkins – 10x IC
Moroccan NC – 10x each
Strawberry Pickers – 10x IC

? Main Event – “The Yard”
? Part 1: Hard Time Grinder
3-station grinder — simulate a hard day in “The Yard”
Set up: 3 stations about 20-30 yards apart. Plank until six is in.
Station 1 (Solitary Confinement) – Core:
20 Big Boy Sit-Ups
20 Flutter Kicks (4-count)
20 LBCs
Mosey to next station

Station 2 (Hard Labor) – Upper Body:
15 Merkins
15 Carolina Dry Docks
15 Diamond Merkins
Bear Crawl to next station

Station 3 (Escape Plan) – Legs & Cardio:
20 Jump Squats
20 Lunges (10 each leg)
10 Burpees
Crab Walk back to Station 1

? Part 2: “Swim for It”
Escape-style Dora with a “swim”
Partner up:
100 Merkins
200 Squats
300 LBCs
One partner does reps, the other “swims”:
Sprint ~50 yards and mosey back

?‍♂️ Escape Phase 1: “The Crawl Through the Tunnels”
5 Burpees OYO
SSH (x15 IC)
5 Burpees OYO

Mosey 2 laps (around parking lot)

Mary:
Call out a rotating set of PAX to lead:
Hello Dollies (IC x25)
Grave Digger (IC x15)
American Hammers (IC x20)
LBCs (IC x20)
Xs & Os (x20)
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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D-Day – The Greatest Generation

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D-Day (June 6, 1944)

D-Day:
D-Day was the Allied plan to launch a massive invasion of Nazi-occupied France, opening a second front in Europe to relieve pressure on the Soviet Union in the east and hasten the defeat of Nazi Germany. The Allies aimed to break out of Normandy, liberate France, and advance toward Germany, ultimately ending the war in Europe.
Phases:
1. Airborne Assault: Shortly after midnight, thousands of paratroopers dropped behind enemy lines to disrupt German defenses.
2. Bombardment: Pre-dawn air and naval attacks targeted German coastal fortifications.
3. Amphibious Landings: From 6:30 AM, Allied troops landed on five beaches (Utah, Omaha, Gold, Juno, Sword). Fierce fighting occurred, especially at Omaha Beach.
4. Beachhead Establishment: By the end of the day, the Allies had secured footholds on all beaches, though not all objectives were met.

Casualties:
– Allied: About 4,414 killed on D-Day (over 10,000 casualties including wounded/missing).
– German: Estimated 4,000–9,000 killed or wounded.
– Civilians: Around 3,000 killed.

Significance:
The Normandy invasion was a turning point in World War II, marking the start of the liberation of Western Europe and placing immense pressure on German forces. Elaborate deception plans misled the Germans about the invasion’s location, and extensive planning ensured the Allies achieved surprise and established a crucial foothold in France.

WARMUP:
– Mosey around the parking lot to the cinder block storage
– Mosey with a cinderblock to the bleachers
– SSH X20
– Windmill X10

THE THANG:
Phase 1 “Overlord”
• 1944m Run = ~1.2 miles = scale up to 5 laps on the track
Phase 2 “Airborne Drop”
• 60 Coupon BO Rows
• Run ¼ mile
Phase 3 “Omaha Beach
• 100yd Bear Crawl
• 100yd Crawl Bear
• Run ¼ mile
Phase 4 “Utah Beach”
• 60 Merkins
• Run ¼ mile
Phase 5 “Gold Beach”
• 60 Coupon Swings
• Run ¼ mile
Phase 6 “Sword Beach”
• 60 Overhead Press
• Run ¼ mile
Phase 7 “Juno Beach”
• 60 Flying Squirrels
• Run ¼ mile

Maximus and Splinter were the only two to finish. Everyone else had to skip the last 1/4 mile due to time (not because we were smoked).

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Loops of Clebourne

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Minnow Pond is one of the premier AOs in the Fort. Thanks to NASA for his leadership. YHC was honored to Q the workout and bring some pain to start the day. In addition, I wanted to bring a heartfelt message to the men as I am grateful to be their brother.

WARMUP:

No warmup. Pledge then 5 burpees
THE THANG:

Run Clebourne loops with 5 stops. Remove a stop for each loop the start over again when 5 loops have been completed.

Stop 1 – 5 burpees
Stop 2 – 10 merkins
Stop 3 – 15 Monkey Humpers
Stop 4 – 20 dips
Stop 5 – 25 Big boys

COT:

Strong COT this AM! Prayers and praises all around.

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Return of the buckets

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Six young men enjoyed running thru Kingsley this morning, picking exercises out of three different buckets spread out around the campus. The required number of burpees was achieved and there was little complaining.

Prayers for graduates, travel for families coming to town, C Kasum is moving a kid to Pensacola. Big weekend.

Don’t forget about the lawn mowing at the Care Center and Thursday night Bethel Shelter meal is coming up.

Aye

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Guess who’s back…back again

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WARMUP: pledge to the flag and disclaimer
THE THANG: on the corner of downtown, instructions were given for the .5 mile loop.
– merkins with a shoulder tap at the top (15) in corner one where we were at
– At the 4 corners bottom of the hill we did CDD (20)
– Ran up the hill at 75% sprint and flutters in the “smooth” parking lot at the top (25 double count)
– Ran to print shop for 5 pull ups
– Ran back to start…6 loops minimum was the goal.
MARY: just a bit
ANNOUNCEMENTS: newsletter with tortoise and the hare
COT: did it!

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Triangle of pain- Not a Diamond

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WARMUP: Mosey and stop three times -exercises
THE THANG:” Triangle of pain” 1. ABs, 2. Shoulders and 3. shoulders (7 exercises at each stop x 20 reps each time around. Most made two full trips all 7 exercises x 20
MARY: Sprints for those able
ANNOUNCEMENTS: see newsletter
COT: Message was
” The Power of the Mind”
To be an overachiever you have to be an over believer!
If you are Positive, you’ll see opportunities instead of obstacles.

Prayers for a few

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Ab destroyer

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WARMUP: SSH, low slow squats, MNC

THE THANG: Grab a rock, 5 man maker buy in
5 light poles, LBC’s, X & O’s, V Up’s, HTH, Big Boys round of 20, 15, 10 & 5

MARY: She was in the car with <@USBP08L1G>

ANNOUNCEMENTS: Prayer and a praise from everyone

COT: Flutters

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