Tag: fishstix

Throwing Wet Cats

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WARMUP: None
THE THANG:
1 mile loop with Sandbag
1. 50 Squats (over head carry to next station)
2. Sandbag Toss to the fence and back (shoulder carry and shuffle to next station)
3. 40 Bench Presses (suitcase carry to next station)
4. 30 Bent Over Rows (shoulder carry and shuffle to next station)
5. 20 Curls (Front Carry to next station)
6. 10 Man makers (shoulder carry and shuffle to the next station)
7. 20 over-the-shoulder SB tosses (overhead carry to next station)
8. 30 Overhead Presses (bear crawl to the cone and back (w/o bag), Walk with bag to Station 1
Finished with 50 more sandbag squats
MARY:
ANNOUNCEMENTS:
COT: Closed in prayer

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Wrestling practice

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Wrestling practice, three periods

Neutral position: lunges with Bell, five man makers on the whistle

Bottom position: 45 seconds swings, then bomb jacks, three sets – 45 seconds skull crushers, American hammers, three sets

Top position: 45 second, right then left, three sets; 45 seconds shoulder presses, then shoulder extensions, three sets

Words of affirmation, show some love.

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Ashley Cummings and Nasty Gloves

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Great to see DaVinci and Tinsel back out in the gloom but before we started warm up they stepped off to get some miles in and discuss recent design innovations in exterior illumination.

We did a couple of core warm ups then did a lap of catch me if you can. P1 does 5 HR merkins while P2 travels with both bags. P1 sprints to catch then swap. Always a quick way to get warm.

We moved to far side of field for main work. Crazy 8 which is 8 rounds of 8 reps of 8 exercises. 8 exercises were swings, merkin w/ruck pull thru, curls, lunges w/ruck overhead, bent over rows, mountain climbers, squats, and flutters w/press. Somehow merkins w/pull thrus are now forever to be called Ashley Cummings at Currahee. Show up and we’ll try to explain. Around the 2nd round fishstix offered Cicada some extra gloves he pulled out of somewhere. Cicada spent the next 2 rounds trying to determine what smelled like raw sewage, then the next 2 rounds getting over the dry heaves. Either fishstix used these to bear crawl thru the Golden Corral run off or used them to harvest choice meat from the TC deer culling. Pretty impressive for a set of gloves to funk up the outdoors. After throwing them away we finished the WOD and cashed out with 8 man-makers. Then we did various movements across the field: bear crawl, oh carry, fireman carry, and backwards oh carry. Recover, recover.

Back to COT. Great group this morning. Lots of mumblechatter helped the time fly by. Thx for the opportunity Sprocket.

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The 11s we try

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WARMUP: Yea. Something like:
SSH
IW
HW
Yoga
Merkins
Peter Parker
Parker Peter
Yoga

THE THANG:
Mosey toward elementary school
11s on the curb
Burpees in cadence
Bear Crawl
Bomb Jacks
Crawl Bear

Mosey to the other side of the oval
11s
Burpees in cadence
Bear Crawl
Mike Tysons
Lunge Walk
(only got to around 7 burpees on this side)

Mosey towards middle school picnic tables for
1 Bulgarian Split Squat (each leg)
1 Merkin
2 Bulgarian Split Squats (each leg)
2 Merkins
3 Bulgarian Split Squats (each leg)
3 Merkins
etc. up to 10

Sprint for a moment

Mosey to COT

MARY: Slight bit of time for this. Did yoga-esque core work

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Travis Manion WOD – If Not Me, Then Who

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WARMUP: Negative.
THE THANG:
1st Lieutenant TRAVIS L. MANION USMC (1980 – 2007)
“If Not Me, Then Who…”
Silver Star Citation
The President of the United States of America takes pride in presenting the Silver Star (Posthumously) to First Lieutenant Travis L. Manion, United States Marine Corps, for conspicuous gallantry and intrepidity in action against the enemy while serving as Company Advisor, 3d Battalion, 2d Brigade, 1st Iraqi Army Division Military Transition Team, Regimental Combat Team 6, II Marine Expeditionary Force (Forward), in support of Operation IRAQI FREEDOM, on 29 April 2007. As First Lieutenant Manion’s patrol concluded a search of a suspected insurgent house, it came under precision small arms fire attack. With the Corpsman grievously wounded by enemy fire and the attack developing into a full-scale ambush, First Lieutenant Manion and a fellow Marine exposed themselves to the increasing fire to pull the Corpsman out of the kill zone. After recovering the Corpsman and administering first aid, First Lieutenant Manion led his patrol in a counter attack, personally eliminating an enemy position with his M4 carbine and M203 grenade launcher. As he continued to direct the patrol, another Marine was wounded by the enemy’s accurate fire. He again moved across the kill zone, under fire by five insurgents, to recover the wounded Marine. Iraqi Army reinforcements, halted by an improvised explosive device, were unable to advance on the flank of the insurgents, and First Lieutenant Manion and his patrol found themselves taking fire from three sides. While fearlessly exposing himself to gain a more advantageous firing position and drawing enemy fire away from the wounded Marines, First Lieutenant Manion was fatally wounded by an enemy sniper. His courageous and deliberate actions inspired the eventual counter attack and ultimately saved the lives of every member of his patrol. By his outstanding display of decisive leadership, unlimited courage in the face of heavy enemy fire, and utmost devotion to duty, First Lieutenant Manion reflected great credit upon himself and upheld the highest traditions of the Marine Corps and the United States Naval Service.

His legacy continues to grow through the work of the Travis Manion Foundation, inspiring people to make an impact by serving others.

A POWERFUL MANTRA
“IF NOT ME, THEN WHO…”
Before his final deployment to Iraq, Travis left us with a simple but powerful ethos. “If Not Me, Then Who…” describes the sense of duty felt by service members and their families. Today it is a constant reminder for all of us to live with character and put the interests of others before our own.
VISION (TRAVIS MANION FOUNDATION): To create a nation of purpose-driven individuals and thriving communities that is built on character.
THE MANION WOD
7 Rounds
400M Run
29 Back Squats w/ Sand Bag

MARY: A little
ANNOUNCEMENTS: Newsletter
COT: 5th CORE Principle

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Afton Brayden Hill Climb

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Run to Afton Way (.39 miles)

15 dips
15 merkins derkins

Run to Afton and Galbreath Intersection (shoulders)
30-60 second hold plank rockers
15 Superman I Y T (alternate arms to make a I Y or T

Afton/Lizzie Lane (Legs)
15 Squats
15 Calf Raises

Back to Brayden Parkway and up Hill
15 Burpees at the top of the hill.

Back down Brayden to Afton and repeat loop

Return to COT (3.5 Miles or so)

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Cut your Losses

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WARMUP: Yea, did that. Mostly in cadence.
SSH
IW
HW
Soulder Taps
Merkins
Peter Parker

THE THANG:
A little smorgasbord. Initial bulk was laps around the front of the middle school with:
5 buprees at each speed bump
next lap
5 burpees and 10 bombjacks
Then we went backwards so the speed bumps were closer and reverse bear crawled up the hill from the lowest point.

Stopped for some People’s Chair
While we were at the wall we did BTTW with upside down shoulder taps and merkins in cadence

Went to the teacher parking lot in the back and did a long bear crawl. Then some Lt. Dan’s

Hit the elementary playground for some pull-ups and burpees. Tried to work in a partner balance and one handed hanging on the bar, but
it was a smashing failure. So, we ran back towards COT and stopped for Bulgarian Split Squats along the way.

MARY: Yea, we did this leg raise thing YHC saw on Instagram one time.

ANNOUNCEMENTS:
D2DBar10k

COT: It’s a core principle, so…yes

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Fab Five at Currahee

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WARMUP: Quick mosey to the front of the school for some temporary shelter from the rain..declaimer, we will be getting wet.
THE THANG:

six exercises all 10 count reps
1. Overhead Press
2. Squats
3. Bent over Rows
4. Curls
5. Flutters
6. Man Makers

After completing the exercises, mosey with ruck and sandbag to the parking lot, drop sandbag, bear crawl up to second level of parking lot, drop ruck. Tempo run between the three islands. Back to starting point, ruck on, reverse bear crawl back to sandbag, carry sandbag and ruck back to front of school.
Rd 1 – exercises 1-3
Rd 2 – exercises 4-6
Rd 3 – exercises 6-1 (backwards)
Rd 4 – exercises 1-6

Back to COT

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No Mercy for 2024

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Ran past schools toward the lightpoles/hill

mandatory stop for some Bobby hurleys at the bball hoops

starting at first light pole – run to second lightpole do 10 merkins then run back to first pole. run to 3rd lightpole do 10 merkins then run back to first pole. run to 4th pole do 10 merkins….etc. didn’t make it all the way to Walmart but got close.

headed back with about 10 minutes left and got a few more Bobby hurleys as we passed the basketball hoops.

4.25 to 4.75 miles with close to 70 merkins

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No more summersaults!

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WARMUP: We warmed up in the lot, patiently awaiting the arrival of Mr Change Order, who apparently changed his plans without proper notice to Senator Tressel. Despite Change Order’s absence, we declared the workout officially launched after a few of the tried and true warm up moves and moseyed down the road.
THE THANG: The real work started at the top of Anchorage where the pax ran to the cul de sac at the bottom and then back to the top, pausing for 5 burpees along the way at the crest of each hill on the rolling route (@Slapshot)

We moseyed back to the parking lot then took the loop around the park, stopping for some pull ups at the bars (@Trucker). We took advantage of the terrific ballfields by doing a routine around the bases in honor of the World Champion Texas Rangers that included more burpees, merkins, squats and LBCs.

From here, the Q began to veer off course into danger zone by suggesting a series that included summersaults. upon a single demo, the Q promptly audibled (#FailFast).

instead the pax executed a series of lunges, crawl bears, backwards lunges and bear crawls.

Mary showed up for a bit as a glorious sunrise burned in the horizon and welcomed the pax back to the Flag for the finish.

It was a terrific morning of fitness, laughs and some inspiration related to One Word. Smuggler finished the year strong and promised to return on Jan 2, perfectly leveraging his 2023 word Commitment. Fishstix isn’t sure if he’s ready in retirement to commit a whole year to a single word, which makes perfect sense since he’s a day trader. Curious to see if he follows the One Word Per Day path effectively. Senator Tressel continues to live his best life in ageless fashion and in steady pursuit of more wisdom than his few gray hairs might suggest.

Thanks Uber for making BAOPS a continued reality in The Fort!

Happy new year pax! Many more moments of acceleration lie ahead in 2024! SYITG
COT: yes, old fashioned, no videos, arm in arm for prayers. Peace!

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