Ran an oldie, but a goodie, Reverse Whitehall, hitting all the east side hills.
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
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
WARMUP:
Mosey to Keller Williams lighted parking lot on the way to school
20 SSH IC
10 LSS IC
10 Windmill IC
THE THANG:
Mosey to far end of school to start loop:
1. Walking Lunges to end of parking spaces
2. Bunny Hop back down parking spaces on other side
Mosey to next loop:
1. Spiderman Lunge to storm drain
2. Complete the loop
Mosey to final loop:
1. 10 Hand Release Merkins
2. Complete loop run back to start.
See image. Most completed 4 laps.
Final lap in front of flags:
10 Flutter IC
10 Hello Dolly IC
10 LBC IC
10 BigBoys IC
Mosey back to COT
MARY:
ANNOUNCEMENTS:
Fort Mill Care Center
Iron Pax
COT:
Show To Know
8/9/24 Slow Burn Q
Warm-Up
Start with the Mission statement, 5 Core Principles, the injury disclaimer.
Today’s beatdown theme will be Summer Olympics trivia.
Various Quad/Leg/Glute stretches
15 SSH IC, 15 Tappy Taps, 10 Peter Parker’s, 10 Imperial and Hillbilly Walkers
Thang 1: I started out by stating that knowing the answers to the trivia questions will determine whether the PAX will enjoy the rest of the beatdown or not.
This first progression was a pyramid shuttle run with exercises in between.
Trivia Question 1: When was the name of the 1992 USA Men’s Basketball team? Dream Team – Penalty: 5 burpees.
20 yd broad jump – 2 burpees – 20 yd broad jump back – 20 Dry Docks
Trivia Question 3: When was the average margin of victory for the Dream Team – 24, 34, 44, or 54 pts? 44 pts – Penalty: 5 burpees.
30 yd lunge walk – 3 burpees – 30 yd lunge walk back – 30 Air Squats
Trivia Question 3: How many gold medals did Michael Phelps win in 2008? 8 golds
40 yd sprint – 4 burpees – 40 yd sprint back to goal line – 40 Flutter Kicks
Trivia Question 4: The 1996 USA women’s gymnastics team was dubbed the “Magnificent Seven”. Their victory marked the first gold in women’s team gymnastics. Name 1 of the 7 gymnasts. Shannon Miller, Dominque Dawes, Dominque Mocineau, Kerri Shrug, Amanda Borden, Jaycie Phelps, Amy Chow
50 yd sprint – 5 burpees – 50 yd sprint back – 50 mountain climbers
Trivia Question 5: Who is the most decorated female Olympic swimmer?– Katie Ledecky – 20 merkins
40 yd sprint – 4 burpees – 40 yd sprint back to goal line – 40 Flutter Kicks
Trivia Question 6: Who is the only sprinter to win the 200m and 400m gold at the same Olympics? Michael Johnson
30 yd lunge walk – 3 burpees – 30 yd lunge walk back – 30 – Air Squats
Trivia Question 7: Which Olympics drew the largest TV audience in history? 2008 Beijing
20 yd broad jump – 2 burpees – 20 yd broad jump back to goal line – 20 Dry Docks
Thang 2 – On the Track as a group. Jogs. Correct answers allowed for Merkins/seal jacks/squats, wrong answers were met with burpees.
100m – Which events have been featured at every Olympics since 1896? Track, Fencing, Cycling, Gymnastics, Swimming. – 10 plank jacks
100m – In what year did Jesse Owens win all the sprinting events in Berlin? 1936 10 plank jacks
100m – At the 1912 Stockholm Summer Games, this incredibly versatile athlete won gold in the decathlon and pentathlon. This Native American went on to become a highly decorated NFL, MLB, and professional basketball player and is one of the top 3 athletes of all time. Who is he? Jim Thorpe 10 plank jacks
100m – The first modern marathon was ran at the first modern Olympics in Athens in what year? 1896 – 10 plank jacks
100m – Considered the GOAT in men’s tennis, this great has won 20 grand slam tournament titles and competed in 4 Olympics, but never won men’s singles gold. Who is he? Roger Federer – 10 plank jacks
8/9/24 Slow Burn Q
Warm-Up
Start with the Mission statement, 5 Core Principles, the injury disclaimer.
Today’s beatdown theme will be Summer Olympics trivia.
Various Quad/Leg/Glute stretches
15 SSH IC, 15 Tappy Taps, 10 Peter Parker’s, 10 Imperial and Hillbilly Walkers
Thang 1: I started out by stating that knowing the answers to the trivia questions will determine whether the PAX will enjoy the rest of the beatdown or not.
This first progression was a pyramid shuttle run with exercises in between.
Trivia Question 1: When was the name of the 1992 USA Men’s Basketball team? Dream Team – Penalty: 5 burpees.
20 yd broad jump – 2 burpees – 20 yd broad jump back – 20 Dry Docks
Trivia Question 3: When was the average margin of victory for the Dream Team – 24, 34, 44, or 54 pts? 44 pts – Penalty: 5 burpees.
30 yd lunge walk – 3 burpees – 30 yd lunge walk back – 30 Air Squats
Trivia Question 3: How many gold medals did Michael Phelps win in 2008? 8 golds
40 yd sprint – 4 burpees – 40 yd sprint back to goal line – 40 Flutter Kicks
Trivia Question 4: The 1996 USA women’s gymnastics team was dubbed the “Magnificent Seven”. Their victory marked the first gold in women’s team gymnastics. Name 1 of the 7 gymnasts. Shannon Miller, Dominque Dawes, Dominque Mocineau, Kerri Shrug, Amanda Borden, Jaycie Phelps, Amy Chow
50 yd sprint – 5 burpees – 50 yd sprint back – 50 mountain climbers
Trivia Question 5: Who is the most decorated female Olympic swimmer?– Katie Ledecky – 20 merkins
40 yd sprint – 4 burpees – 40 yd sprint back to goal line – 40 Flutter Kicks
Trivia Question 6: Who is the only sprinter to win the 200m and 400m gold at the same Olympics? Michael Johnson
30 yd lunge walk – 3 burpees – 30 yd lunge walk back – 30 – Air Squats
Trivia Question 7: Which Olympics drew the largest TV audience in history? 2008 Beijing
20 yd broad jump – 2 burpees – 20 yd broad jump back to goal line – 20 Dry Docks
Thang 2 – On the Track as a group. Jogs. Correct answers allowed for Merkins/seal jacks/squats, wrong answers were met with burpees.
100m – Which events have been featured at every Olympics since 1896? Track, Fencing, Cycling, Gymnastics, Swimming. – 10 plank jacks
100m – In what year did Jesse Owens win all the sprinting events in Berlin? 1936 10 plank jacks
100m – At the 1912 Stockholm Summer Games, this incredibly versatile athlete won gold in the decathlon and pentathlon. This Native American went on to become a highly decorated NFL, MLB, and professional basketball player and is one of the top 3 athletes of all time. Who is he? Jim Thorpe 10 plank jacks
100m – The first modern marathon was ran at the first modern Olympics in Athens in what year? 1896 – 10 plank jacks
100m – Considered the GOAT in men’s tennis, this great has won 20 grand slam tournament titles and competed in 4 Olympics, but never won men’s singles gold. Who is he? Roger Federer – 10 plank jacks
WARMUP: Gave the usual intro and then we got after it.
THE THANG: We toured the longer Kingsley loop and the rucks stayed on the whole time. Starting from COT we had our first 10min ruck interval, 5min rucking followed by 5min of ruckshuffling.
Stopped by a group of benches for our first pain station.
25 – Step-Ups
25 – Alt. Lunges
25 – Incline Merkin w/ 2 shoulder touches at the top = 1 rep
Onto the next 10min ruck interval. This time we rucked for 4min. and then ruckshuffled for 6 min.
Stopped at the round-a-bout towards the back entrance for our next pain station.
150 total reps – Squats and Calf Raises (PAX chose how they wanted to split up the reps )
Then completed 1 lap via BearCrawl around the round-a-bout
Marched right into our next ruck interval – 3min ruck followed by 7min of ruckshuffling.
Ended up at the amphitheater area for our next pain station where there were plenty of more benches to utilize.
20 – ButttouchSquat followed by 2 alt lunges = 1 rep
15 – Incline Merkin followed by 2 Grave Diggers = 1 rep
From that pain station we moved into our final ruck interval – 2min ruck followed by 8min ruckshuffle which we completed in the parking lot behind Panera. Last call was at 1min as PAX were asked to ruckshuffle back to COT.
MARY: No time
ANNOUNCEMENTS: Bethel Serve, Blood drive, Trash pick-up, T&H, read your newsletter
COT: SHOWTOKNOW!
Nice crowd today due to the anticipation of what the Q had to say.
Set the route, and about 5 out of the 20 something took it. Others went wherever they wanted.
Two things mentioned in COT: First- AirPods…Grab the case in the AM and see that the buds aren’t in there. Realize you left them in your workout shorts the day before that have been washed and dried. Release every angry foul word in your vocab as you search for them. Find them in the bottom of the dryer in a rage. Put them in the case. Light goes on. They work. Sorry to our Lord and Savior for the rage. Second: Get life insurance if you don’t have it.
Lots of announcements! Including please sign up for Care Center Lawn mowing. And bring/purchase supplies for stuff the bus.
THE THANG: reverse Alabama
ANNOUNCEMENTS: newsletter
COT: prayed for family members and school being back in session.
WARMUP:
15 SSH IC
10 Windmill IC
Plank Warmup
Honeymooner to Downward Dog
5 Merkin
5 Parker Peter
5 Shoulder Taps
5 Burpees OYO
Mosey to the Islands
THE THANG: x2
See image
Station 1: Overhead March (15 reps each side)
Bicep Isometric Carry to Station 2
Station 2: KB Overhead Swings (25)
Overhead Lunge Walk to Station 3
Station 3: Curl to Halo (12 each side)
Goblet Carry to Station 4
Station 4: Single Leg Deadlift to Overhead Reverse Lunge (12 each side)
Overhead Lunge Walk to Station 5
Station 5: Russian Twist (20 count)
Bicep Isometric Carry to Station 6
Station 6: Snatch (12 each side)
Goblet Carry back to Station 1
Mosey back to COT
MARY:
ABC’S of Abs
3 rounds of callouts: Heels to Heaven, American Hammers, Elbow Plank Parker Peters
ANNOUNCEMENTS:
CSAUP’S, Bethel Men’s Shelter, Blood Drive, Relaunch of Snake Pit
COT:
Show to know