Tag: Decibel

Ace Ventura

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WARMUP:
SSH
Imperial/ Hilbilly Walkers
Mountain Climbers
Peter Parker’s
Moroccan Nigh Clubs

Lap around Runde: High Knees, Butt Licks, Karaoke, Toy Soldiers

THE THANG:

  1. Golf Course 11s – “Laces Out” – Merkins and Squats
  2. Wall Sits – “Do NOT go in there.” One guy at a time crab walks to end of patio and back.
  3. Hill climbs – “Like a Glove!”

5 cycles – 10 reps Plank Jacks at Bottom, 10 reps Seal Jacks at Top
5 cycles – 10 reps CDDs at Bottom, 10 reps Shoulder Taps at Top
4. 4 corners – “Excuse me. May I ass you a few questions.”
20 reps each, repeat 4x: Bobby Hurleys, Calf Raises, Squats, Monkey Humpers
MARY: no time
ANNOUNCEMENTS:
COT:

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Weinke Retread

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WARMUP: SSH, HW, IW, MERKINS, Big Loop Ruck
THE THANG: Fly by brought @UQ50TPDLH through COT. He was undoubtedly on mile 15 as we mere mortals started our day.

Point to point (COT to the tree)
Pt 1. Manmakers on one side squats on the other. MOT between: Ruck on Yog, OH carry, Lunge Walk.

Pt 2. Merkins and Sealjacks. Same MOT and big loop.

Pt 3. Ruck to the stairs for farmers carry. Back to COT for 3 minutes of Mary (LBCs, Box Cutters, Elbow Planks, a little OYO Stretching.
MARY: mm hmm
ANNOUNCEMENTS: Forgot
COT: Yes. Prayers for family health and peace.

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AO CURRAHEE — “THE MIDNIGHT RIDE” 30 June 2026 · 0515-0600 · Pre-Independence Edition

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In 1775, a Boston silversmith didn’t wait for ideal conditions — he rode through the dark because the moment demanded it. This morning at Currahee, the air sat on us like a wet wool blanket before sunrise, and the PAX rode anyway.

We opened with the Warm-O-Rama: a ruck mosey lap, then SSH, Imperial Walkers, Hillbilly Walkers, and CASBAH #2s. Standard prep, same as the colonists drilling on the green before the shot heard round the world.

Then came The Midnight Ride: forty yards out, full ruck, full send — squat jumps, burpees as the toll for stopping, and a recovery lap before going again. With the soup we were moving through, we added an extra lap between rounds, and got 3 in before the conditions had their say.

We closed with 5 minutes of Mary. @U5MQ8FHV0 called an audible and got us some ruck on merkins mixed in to finish what the humidity didn’t take out of us first.
Three rounds, soaked through, lungs working overtime against air that didn’t want to cooperate. Nobody showed up for perfect conditions this morning — they showed up anyway, same as 1775. That’s the rep that counts.

COT: Independence Day convergence at CRHS, Bethel Men’s Shelter. Prayers for travel and recovery.
Until next time — ride hard, ruck heavy, and never miss a bell.
Pollo Hermano, out.👊💥🇺🇸

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Day Of The Rangers Goruck Hero WOD

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WARMUP:
Mosey around parking lot
High knees, Butt Kickers, Karaoke Left, Karaoke Right, Toy Soldiers, Shuffle Left, Shuffle Right

THE THANG:
Day of The Rangers Goruck Hero WOD

Buy-In: 73 Sandbag Squats (30/20 Ib Ruck,
60/40 lb Sandbag)

Then, 2 Rounds of:
18 Sandbag Cleans (60/40 Ib)
18 Sandbag Sit-Ups (60/40 Ib)
18 Sandbag Overhead Throws (60/40 Ib)
18 Sandbag Burpee + Deadlifts (60/40 Ib)
18 Sandbag Shoulder-to-Shoulder Presses
(60/40 lb)

Cash-Out: 1mile Ruck + Sandbag (30/20 Ib
Ruck, 60/40 lb Sandbag)
MARY:
No time
ANNOUNCEMENTS:
America 250 Convergence
Bethel Mens Shelter
COT:
Colossians 4:6 – “Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.”

Day Of The Rangers Goruck Hero WOD

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America 🇺🇸 250

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WARMUP: Wind Mills, Squats, Jumping Jacks, Cherry pickers, Arm circles (25 of each)
THE THANG: 1st half McHale 4 corners of ball field sets of 25 for America 🇺🇸 250
Carolina Drys Docks, Mountain Climbers, Merkins, Flying Squirrels, Big Boys, Shoulder Taps, LBCs 50

2nd 1/2 Decibel Hill repeats, lunges, run up hill backwards, squats. Pull ups as we moseyed to 2nd hill for more repeats.

MARY: Body Destroyers, 2nd F Bagels
ANNOUNCEMENTS: Yes
COT: Yes

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Birthday Beatdown at BAOPS

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YCH and Cohiba had the pleasure of leading 18 men for a Last Call and Cyclops birthday beatdown at Alcatraz. Here’s what we did:

Warm-Up:

  • SSH – 57 IC
  • Imperial Walkers – 34 IC
  • Hillbilly Walkers – 33 IC
  • Moroccan Night Clubs – 7 IC
  • Windmills – 7 IC
  • Strawberry Pickers- 7 IC 

 
The Thang:

  • Dora: 57 Burpees, 57 Shoulder Taps, 57 Merkins, 57 Carolina Dry Docks 
  • During Burpees partner works, the other bear crawl 25 yds and crawl bear back.
  • During STs partner works, the other lunge walk 25 yds and back.
  • During Merkins partner works, the other Run 25 yds and Nur back.
  • During CCD partner works, the other Crab Walk 25 yds and back.

 
Mosey around the field
 
Handoff to Italian Job

  • Four Corners
  • Round 1 – 13 Squats, 13 Merkins, 13 American Hammers, 13 SSHs, 5 Burpees
  • Round 2 – 13 Calf Raises, 13 Diamond Merkins, 13 Flutters, 13 Mtn Climbers, 5 Burpees
  • Round 3 – 13 Jump Squats, 13 Wide Arm Merkins, 13 Freddies, 13 MNCs, 5 Burpees
  • Round 4 – 13 Lunges, 13 Ranger Merkins, 13 Dollies, 13 Turkish Get-ups, 5 Burpees
  • Round 5 – 13 Bomb Jacks, 13 Dry Docks, 13 Ab Mat Sit-ups, 13 Alternating Shoulder Taps, 5 Burpees
  • Mosey to Pull-up Bars
  • AMRAP Pull-up
  • 57 Squats
  • 57 Calf Raises
  • Mosey to wall near baseball backstop
  • 52 Irkins
  • 52 Dips
  • Mosey to COT
  • 5 Minutes of Mary

NMM
It’s always a pleasure to start the weekend with some friends in the park. Though we could have done without the heat and humidity, it nonetheless set us on the right path for the day. Happy birthday, boys. Hope it was a good one!

-IJ

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Box of Crayons

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WARMUP: 103 SSH, IW, HW, yoga

THE THANG: Dina Dr back and forth
5 stops down and back
Exercises in cadence each time
Rd 1: 5 burpees each stop
Rd 2: 10 big boys
Rd 3: 15 jump squats
Rd 4: 10 merkins (had to start heading back at this point)

MARY: flutters

ANNOUNCEMENTS:
The point of doing things in cadence is to stay together to push through pain and fatigue. Like much of F3, if I could do it on my own, I’d have done it already. Stay together and keep pushing

COT: was held

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The Pit

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Quick warmup and a lap around the car loop. Mosey down to the theater where a cart filled with heavy stuff awaits. Exercises at each level while one pax pulled the cart up the hill and back down . We got three rounds in.

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