Tag: Beaker

No mercy

Leave a comment

WARMUP: N/A – prerun if ya want to
THE THANG:

Pain stations from the flag down to Gold Hill and back to the light poles where we did some light pole work, starting at 2nd pole, one burpee building to 10. Then back to do the pain stations in reverse. We stayed together and did plank work waiting for 6 at each pain station.

Pain station #1 Bank (25 SSH IC)
#2 Culdesac by Dr. Luck (25 Plank Jacks IC)
#3 entrance to Gold Hill (25 Merkins IC)
#4 behind school (25 American Hammers IC)

On way back we did

#4, #3, #2 and #1 but dropped 5 reps off
Then we did #1 and #2 dropping off 5 again and then finally #1 for the last time before heading back to COT, 3+ miles plus a bunch of hill work and a lot of reps! Nice work by all :facepunch:

MARY: 6 count BURPEES IC
ANNOUNCEMENTS: 12 year, bethel
COT: yup

TClap |
0

What’s The Significance Of The Number 19?

Leave a comment

WARMUP: SSH and Halo’s

THE THANG:
Headed over to the hill by the practice football field.
At the top of the hill
Holding bell in one hand 19 reps of
Overhead press, Racked Squats, Bent over rows
Farmer carry bell to bottom of the hill and repeat using other hand. Farmer carry back up the hill.
That’s 1 round

Repeat 4x

If you let go of the bell before the end of a round, the round needed by started over and reps did not count.

MARY:
Flutters, LBCs, John Hancocks

ANNOUNCEMENTS:
COT:

TClap |
0

IPAX recovery?

Leave a comment

Some sore ironpax guys and some ready to take it on tomorrow.

WARMUP: 10ssh ic with rucks on …. first bad choice of the day out of the way at least

THE THANG: rucked around kingsley area with stops every 1/4 mile for merkins/squats

Started with 10 merkins and 0 squats then 9merkins 1 squat etc to 0 merkins and 10 squats

MARY: flutter presses ic

ANNOUNCEMENTS: golf outing and bourbon night. See newsletter

COT: yup

Thanks for opportunity Sofrito

TClap |
0

Huntington Farms Out-and-Back

Leave a comment

Simple out and back. Out Holbrook road, left into Huntington Farms. 4.6 milers, make a right on Farm Branch and run to end for turn around (only Vuvu did this). 4.0 milers just turned around at end of Old Springs (main road into Huntington Farms from Holbrook). Some did a bit of bonus mileage around shopping center.

Rain wasn’t bad at all, the water drains pretty well on Holbrook, and most drivers (there weren’t many) gave us plenty of room.

Thanks for the chance to lead, TimeMachine!

TClap |
0

75mins, a little complexity, a lot of effort

Leave a comment

The image of the board will be used as the workout details but in case others want to use this, here are a few notes to consider:
– Split the group if needed.
– Predetermine a good distance for the Mode of Transportation (M.O.T.) and ensure it’s clearly articulated.
– Keep repeating the “Thang” section until every PAX completes 1 time on the M.O.T.
– Give example of the exercise before that “Thang” section, not all examples in the beginning.
– Open to other feedback
WARMUP:
THE THANG: See image.
MARY:
ANNOUNCEMENTS: Newsletter content.
COT: 5th Core Principle

TClap |
0

Adjusted Loredo Hero WOD

Leave a comment

WARMUP:
SSH x12
plank kick throughs x12
Low slow squats x12

THE THANG:
Loredo inspired WOD
At top of car loop over at the middle school
12 squats
12 merkins
12 supermans
Run to bottom of the loop
12 squats
12 merkins
12 supermans
Run to top of loop
X6

50-40-30-20-10 reps
SSH
Big boys

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Simple yet effective

Leave a comment

WARMUP: None

THE THANG: Run the approx half mile loop around Veterans Park (White St, Main St, Clebourne St.), stopping at every parking lot (5 parking lots) to do 5 merkins and 5 squats. Once back to Veterans Park, reverse directions doing the same.

MARY: Did some flutters and LBCs

ANNOUNCEMENTS:
COT:

TClap |
0

U.S. Marine Cpl. Albert Gettings – “Bert”

Leave a comment

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, Il Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

WARMUP:
Ran the 400m loop
1st corner: 15 SSH IC
2nd corner: 10 Windmills IC
3rd corner: 15 Imperial Walker IC & 15 Hillbilly Walker IC
4th corner: Plank while honoring “Bert”

THE THANG:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

MARY:
No need

ANNOUNCEMENTS:
Iron Pax Week 1 – ROF 0500 & Varsity 0500
The Fort 12 Year Anniversary 9/28/24 0630 WEP

COT:
Show To Know

TClap |
0

Seabiscuit – Fairway Route

Leave a comment

WARMUP: Needs Improvement or None
THE THANG: Fairway Route – Left at Public Storage on to Holbrook, Cross Ft Mill Pkwy and continue straight on N Dobys Bridge, left on Fairway Dr, run to “T” indirection at Banks Rd. Out and back. Total 4.5 miles.
MARY: None
ANNOUNCEMENTS: Bethel Men’s Shelter and Newsletter
COT: Yes

TClap |
0