Tag: Grout

The Murph with PSA

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Today we learned a lot. Today was our prep for next week’s Memorial Day Murph.

Started with a strategy discussion to complete it in a respectable time using a timer to do 5/10/15 Pull-ups/Merkins/Squats every minute with a 15 second break between rounds. (25 minutes for those who don’t like math). Easy to start, but a killer at the end.

Per usual Harry Carey was the fastest but Grout was right on his heals.

Ruby did all of em just 8 months removed from full shoulder replacement.

Clickbait and Shield were machines.

YHC DNF but learned a tough lesson. All the bathrooms at NaFo are locked. Be aware for future posts at NaFo.

Also, it’s getting hot and humid so make sure to stay hydrated. We don’t need anyone falling out on us.

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Snarky Title

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WARMUP:
Old man warmup of windmills and strawberry pickers, or produce pickers, or cherry pickers, or whatever… some SSH, a couple of Merkins… you get the idea

THE THANG:
We tested our fitness this morning.
2 min max push-ups
2 min max butterfly sit-ups
1 lap around the park in sub-5 minutes

Then we moved to the modified Spartan 300
Run 100 yards
5 burpees
Run back 100 yards
That’s one round. We did 5 rounds.

Finally, we farmer carried heavy things in a relay race style. It was a little dumb. Peabody cheated, which I didn’t mind since he was on my team.
The things were: Cindy, a 45lb ruck plate, a 60lb sandbag, and an 80lb sandbag.

MARY:
She wasn’t there.

SEE ALSO MY REPORT IN THE #1stF channel on Slack…

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The Revenge of Dr. Kraken & Jack Webb

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The weather was warm which made it prime conditions for Broga; the only thing missing were goats. We kicked off the workout with @sasquatch doing 15 minutes of Broga stuff (Just bros being broga-y). We moseyed over to the carline circle for some crazy 8’s. The two exercises were Kraken Burpees (real crown pleaser) & Squats. We started with 7 Krakens on one side of the roundabout and 1 squat on the other side. Next 6 Krakens & 2 Squats and so on and so forth.

After the pain was realized we moved on to a Bear Crawls/Carolina Dry Doc Jack Webb. It was four Bear Crawls and 1 CDD. If you want to bottle up pain try this exercise.

We had a few minutes left so we did a modified Dora. It was 25 Merkins, 50 Squats, & 75 Clave Raises.

Back to COT for Prayers and praises.

JWOW

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Officer Aaron Smith Remembrance WOD

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YHC got there 10 minutes prior to the workout and ran all over the parking lot trying desperately to get the exercises written down with the nubs of sidewalk chalk at my disposal.  Finish with about 10 seconds to spare.  Quick disclaimer (more on that later) to the PAX I am all too familiar with and we got into it.

We gathered around and I educated the PAX on our purpose for the next hour.

Officer Aaron Smith’s life of public service began at the age of 16, when he joined the Mineral Wells Volunteer Fire Department (MWVFD) as a junior firefighter.  He began serving the MWVFD “in full capacity” at the age of 18, and also went on to work as an emergency medical technician (EMT) for Roane County Emergency Medical Services, the St. Joseph Ambulance Service, Jackson County Emergency Medical Services, Camden Clark Memorial Hospital, and Med Trust of Myrtle Beach.

Officer Smith later became a South Carolina State trooper before joining the Horry County Police Department as a police officer.

His cousin Caroline Arthur wrote “Anyone who knew Aaron knew his passion for front line service. His many hours of service, lives touched, and lives saved will not go unnoticed.”

Officer Smith died on September 5, 2021 and was laid to rest September 12, 2021.

Officer Smith left behind his wife, Chelsy, as well as his parents, two sisters, and his brother.

Warm-up

  • SSH x25
  • Windmill x10
  • Run 1 lap for WOD orientation

I gave an overview of how the workout would work and we got into it.  After completing two of the exercises another truck pulled in.  A fit guy got out and said “I thought this started at 5:15.”  I replied “Not this one.  Just fall in with us.”  I didn’t know him, but he was clearly not a stranger to working out.  So I assumed he was already F3.  WRONG!  We were all so heads down in the work, that we didn’t realize we had an FNG until COT.  Horrible on our part!!!

The WOD

  1. 1.Start on the far side of the parking lot and complete the first exercise.
  2. 2.Run to the next island and complete that exercise.  Run back to the start and complete the first exercise.
  3. 3.Run back to the second island complete that exercise.  Continue to the next marked exercise and complete.  Run back stopping at each island to complete the exercise.
  4. 4.Continue until you complete all stations on the 5 rep lane.
  5. 5.Run one lap around the parking lot (0.40 miles).  This is done after each lane is completed.
  6. 6.Graduate to the next lane (10 reps) and do the same thing done on the 5 rep lane.
  7. 7.After completing the 10 rep lane and running a lap, grab a block to use for all stops on the 15 and 20 rep lanes.

Lane 1 (5 Reps per exercise) & Lane 2 (10 Reps per exercise)

  • Island 1 = HR Merkins
  • Island 2 = LBC
  • Island 3 = Bear Crawl
  • Island 4 = 4ct Plank Jack
  • Island 5 = 8ct Body Builder

Lane 3 (15 Reps per exercise)

  • Bent over Rows
  • Curls
  • OH Press
  • Squat Thrusters

Lane 4 (20 Reps per exercise)

  • Bent over Rows
  • Tricep Extension
  • OH Press

The counts:

  • Total distance = 3.15 miles
  • HR Merkins = 45
  • LBC = 60
  • 4ct Plank Jack = 30
  • 8ct Bodybuilder = 15
  • BO Rows = 105
  • Curls = 60
  • Tricep Ext. = 80
  • OH Press = 70
  • Squat Thrusters = 15

Our FNG held in strong with the front of the group.  His Wisconsin roots earned him the name Cheesehead.

It was great to grind through a difficult workout with such a strong group.

 

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Smokin At The Fort

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WARMUP: SSH, Windmills, Morrocon NC, Merkins, Hillbilly Walkers, and Cherry Pickers
THE THANG: Start with 10 Burpees, Then ran to each Swing and did (20) Big Boy Sit Ups and (30) Squats. After that we did 13s of Plank Jacks and Carolina Down Docks.
MARY: Cool Down- Flutters, Box Cutters, American Hammers, and Merkins.
ANNOUNCEMENTS: Bourbon Tasting on 5/21/22 and Road Trash Pickup and Detective Mike Doty Memorial Run today.
COT: Prayers for teachers and kids with last few weeks of school and family friend of Cornerstone is sick.

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you must Get right b4 you can Live right

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WARMUP: side straddle hops, fire hydrant, merkins, with a mosey mixed in.
THE THANG: run around the parking lot loop and perform 12 of the following exercises with perfect form.
SSH
ChaCha merkins
Bomb jacks
Bobby Hurley
Plank jacks
Big boy burpees
Standing Penguins
Peter parkers
Apollo Unos
Bearcrawl to the next cone
Carolina dry docks
Jump squats.

The number of reps (12) corresponds to the number of Q points in the first quadrant of the Get right.
MARY: gotta keep that core tight the entire beatdown.
ANNOUNCEMENTS: bourbon tasting, men’s shelter dinner tonight, Doty run this weekend,
COT: prayers for purposefullness in young kids life. Marriages, and patience.
Love you guys, coffee was tasty and brewed on site.

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The MURPH

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WARMUP: None
THE THANG: THE MURPH (Lt Michael P Murphy):
Run 1mi
100 Pull Ups
200 Push Ups
300 Squats
Run 1mi
MARY: We did some.
ANNOUNCEMENTS: Bethel Mens Shelter, support
COT: What do you worship, idolize, invest in? That could/will absorb you.

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Ring of Fire: Carrying Burdens

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WARMUP: 5 pull-ups 5knee ups 5 flying squirrels 2 rounds
THE THANG: pick a block walk the campus 4 exercises 4 times
MARY: n/a
ANNOUNCEMENTS: newsletter
COT: share your burden as we can do it alone!!!

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Hard things make better men

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6 faithful tackled the Tellier Hero WOD at Honey Badger this morning. After a quick warmup, we mosied to the field where we did the following:

The Thang

  • 10 Burpees
  • 200 yard run
  • 10 Burpees
  • 25 Push-Ups
  • 200 yard run
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 200 yard run
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 200 yard run
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 150 Air Squats
  • 200 yard run
  • 1 lap

Totals:

  • 50 Burpees
  • 100 Merkins
  • 150 Lunges
  • 200 Sit-ups
  • 150 Squats
  • 1.6 Miles

NMM

Background: Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne. Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said. “Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

A few of us just returned from a weekend as part of Sandlot JAX. The weekend included difficult rucking events, obstacle courses, strength training, and Fit talks by war heroes, world-renowned authors, and fitness experts. One speaker talked about mindset. The easiest mindset to take is the victim mindset. Next is the pessimist, followed by the optimist and realist. But the highest level we should strive to achieve is the curious competitor. The curious competitor actively seeks out difficulties and challenges. There are two rules: find something hard and don’t die doing it. We are made to do hard things. But, because of comfort, we avoid those challenges. But how are we to get better if we never step out of our comfort zone? I encourage you to do something hard every day. You will either succeed or learn what doesn’t work. The key point is to try. When you do the hard thing now, you are preparing yourself for the future hard thing. You have been gifted this life. Don’t waste it on Easy Street.

Aye!

Italian Job

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Not AKA

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Warm up: SSH, Merkin, Windmill
Airwolf Tabata w/ hand-selected playlist

45 seconds Merkins
15 second rest
45 second shoulder tap
15 second rest
1 min plank

45 seconds seal jacks
15 second rest
45 second knee hop
15 second rest
1 min plank

45 seconds flutters
15 second rest
45 second rower
15 second rest
1 min plank

45 seconds penguin
15 second rest
45 second burpee
15 second rest
1 min plank

Transfer over to Band Camp who lead us through some leg exercises, most in cadence and bear crawls that were uphill and unfortunately long.

COT with a total of 35 from AKA at Milkshake and a few shield lockers that joined for the prayer.

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