Tag: Grinder

Olaf’s in CHARGE at Bushwood

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The weather was clear but brisk and Uhaul was kind enough to provide everyone with some sweet pre-workout tunes to get the mood set. 0514 was the time so a one minute call was made by YHC. 0515 disclaimer was disclaimed in an energetic fashion then surprisingly 9 other men followed YHC on a quick mosey to the first of very many cones for the first exercise. All exercises were performed to a count of 10. Most in cadence.
exercises are as listed below:
SSH
Hand release merkins
Suicide squats
Chacha merkins
V-ups
Plank jacks
Burpees
Kryptonite night clubs
Brake dance merkins
Jump squats
Peter Parkers
Jump lunges
Imperial walkers lead by Grinder
Burpees (yes again)
8 count body bag builders

After we had gone through the exercise nice and easy the first time it was time to get uncomfortable. To push everyone to get better while not abandoning the 6 I explained to the PAX how we’re going to play “charge”.
Rules are same as always. Show to know. Needless to say the mumble chatter disappeared during the game.

TCLAPS to Grinder for stepping up and leading the imperial walkers.

Greatful for all of the PAX in attendance even the ones that went with hardwood just to see Tesch workout shirtless.

Thank you Ltrain for the opportunity to lead.

Stay frosty my friends
Olaf

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Badger Sled Pull

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Five men posted at Honey Badger for a beatdown and honor a fallen soldier.

Disclaimer given
Mosey run (approx. ½ mile)
Warmup
SSH (12x I/C)
Windmills (10x I/C)
Imperial Walkers (10x I/C)
Moroccan N/C (10x I/C)
Low Slow Squats (10x I/C)
Arm Circles (10x I/C)
Peter Parkers (10x I/C)
Plank Stretches (downward dogs/honeymooners)

Thang #1: Bar hang
4 minute bar hang (cumulative); alternate = low plank
When a pax drops:
Run to bottom of hill and run back
Do 10 burpees
Get back on the bar, resume the hang
When finished: flutters for the six
Mosey run to school entrance

Thang #2: Bench work
20 incline merkins
20 Dips
20 step ups, 10 ea leg
20 decline merkins
20 butt touch squats
20 calf raises
Mosey run back to the ROTC building. Read story of fallen soldier CPO Kevin Houston (copied below).

Thang #3: Stations with coupons/cinder blocks
Station 1: sled pull: four cinder blocks in the sled (4x35lbs=140lbs), pax pulls sled to stop sign and back (approx. 100’ out and back, 200’ total). Sled pull is the timer, other pax are stationed at the below and then rotate.
Station 2: curls
Station 3: KB swings
Station 4: goblet squats
Station 5: flutters w/ block overhead
Rinse and repeat, each pax got to pull the sled twice.

Run to COT area; do some Mary: Slow freddies, American hammers

Fini, COT

Takeaways: The dead hang challenge was different. Important to have a visible timer so pax can keep track of time. Can flex up, for example: increase hang time to six minutes or increase run distance.

sled

Home-made sled for cinder blocks

Special Warfare Operator Chief Petty Officer Kevin A. Houston
Kevin Houston was born on September 20, 1975 in West Hyannis Port, Massachusetts and graduated from Barnstable High School in 1994.
He enlisted in the U.S. Navy on January 18, 1995. He went on to basic training at NTC Great Lakes, Illinois, in April 1995. He attended Aviation Electrician’s Mate training at NAS Lemoore, California, from May to June 1995. He finished his SEAL training in 1999 in California and returned to the east coast and settled in Chesapeake, Virginia.
On August 6, 2011 Chief Petty Officer Kevin A. Houston was killed in action on his fourth tour of Afghanistan, when rebels shot down a Chinook transport helicopter (Extortion 17) carrying 30 American troops, including members of Navy SEAL Team Six during Operation Enduring Freedom. He was buried at Arlington National Cemetery.
Houston’s mother, Jan Brown, told the Cape Cod Times of Hyannis that her son was born to be a SEAL.
Houston leaves behind a wife and three children.
There is a memorial for Special Warfare Operator Chief Petty Officer Kevin A. Houston at the Hyannis Village Green in Mass.
His decorations include two Bronze Stars with ‘V’ devices for valor; Purple Heart; Joint Service Commendation Medal with ‘V’ device for valor; two Navy/Marine Corps Commendation Medals; Navy/Marine Corps Achievement Medal; Combat Action Ribbon; Presidential Unit Citation; Battle ‘E’ Ribbon; Navy ‘E’ Ribbon; three Good Conduct Medals; National Defense Service Medal; two Afghanistan Campaign Medals; Iraq Campaign Medal; Global War on Terrorism Service Medal; Armed Forces Expeditionary Medal; Sea Service Deployment Ribbon; Rifle Marksmanship Medal and Pistol Marksmanship Medal.

 

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