Tag: Grout

This one goes to 11

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Did an out and back to Tega Cay Walmart. Some did trails. One rucked. Some did 11.
ANNOUNCEMENTS:
Convergence, men’s shelter and CSAUPS
COT: Health and blessings.

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The Elite 8

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WARMUP: Mosey around parking lot.
20 ea. SSH
10 ea. Goofballs
10 ea. Hillbilly Walkers
10 ea. Cherry Pickers
10 ea. Moroccan Nightclubs
carry bells to student parking lot for a board of pain
THE THANG:
Round 1:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 40 Overhead Press
– 45 Chest Press
– 50 Squats
– 1 lap around cones
Round 2:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 40 Overhead Press
– 45 Chest Press
– 1 lap around cones
Round 3:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 40 Overhead Press
– 1 lap around cones
Round 4:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 1 lap around cones

MARY: none
ANNOUNCEMENTS: read the newsletter
COT: Prayer’s health & travel

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Sweatin’ It To The Oldies

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11 PAX sweated out the weekend toxins and accelerated in the humidity this fine beautiful morning. We did 3.9 miles total with 25 squats at First Horizon, 25 plank jacks at Model A. Always look after the six and come home to your family the same way you left. Look out for each other PAX!

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You Snooze You Win

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WARMUP:
SSH
Low slow squat
Merkins
To show the FNG how we do cadence

THE THANG:
Yog to Harris Street Park
Bear crawl across the basketball court
Lunge walk back
10 step ups
10 dips
10 derkins
5 pull-ups
yog to WEP via Jackson/Ridge/Park/Calhoun

7s on a hill:
Sumo squats at the top
Flutters (later changed to big boys facing uphill)
bear crawl up the hill, yog down the hill

Yog to the hill near COT

MARY:
Sprint to the top of the hill

ANNOUNCEMENTS:
Pints and Padres
CSAUPS
Convergence 7/4
Bethel 7/4

COT:
Flew past “chessticles” took a left turn at “Roethlisburger”, dove under “chili dog” to land at “Skyline” for FNG

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A million reps

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WARMUP: side straddle hops, tappy taps, imperial walker
THE THANG: partner workout:
Alternate MOT between Mozy, Farmers Carry, and Overhead Carry while partner does reps.

50 – 1.5 squats
50 – pull through
100 – deadlift
100 – halo
150 – overhead press (right)
150 – overhead press (left)
200 – row (right)
200 – row (left)
250 – chest press
250 – lying lat pullover
300 – flutters

MARY:
ANNOUNCEMENTS: CSAUP’s, HIM camp
COT: Prayers for family members health and mental health, prayers for sick and suffering from alcoholism, praise for the PAX for helping us get better

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B.O.T wants a HIVE Hat

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WARMUP: SSH, CP, IW, we ran to the far side of the parking lot with kettlebells and Olaf lead us in some stretches
THE THANG:
21-15-9 WOD
21 left arm clean snatches
21 jump over burpees
21 right arm clean snatches
21jump over burpees
15 left arm clean snatches
15 jump over burpees
15 right arm clean snatches
15 jump over burpees
9 left arm clean snatches
9 jump over burpees
9 right arm clean snatches
9 jump over burpees

Ran to the end of the parking lot with bells did some squats and lunges. Ran back to COT
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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WOD: Zachary Tellier

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WARMUP:
25 EA – SSH
10 EA – Cherry Pickers
10 EA – Imperial Walkers
10 EA – Hillbilly Walkers
Mosey around NAFO to front of school

THE THANG:
WOD: Zachary Tellier
10 Burpees
Run to and around the traffic circle

10 Burpees
25 Pushups
– Run to and around the traffic circle

10 Burpees
25 Pushups
50 Lunges (25 each leg)
– Run to and around the traffic circle

10 Burpees
25 Pushups
50 Lunges (25 each leg)
100 Sit-Ups
– Run to and around the traffic circle

10 Burpees
25 Pushups
50 Lunges (25 each leg)
100 Sit-Ups
150 Air Squats
– Run to and around the traffic circle

Mosey to bars
5 Pullups
5 V-Ups
5 LBC’s
5 Freddy Mercury’s
(4 rounds)

MARY:
ANNOUNCEMENTS:
COT:
Zackary Tellier Story – 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.”

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Handoff

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WARMUP: Count the out: 10
THE THANG: Oxford Route
ANNOUNCEMENTS: Flag Handoff, CSAUP galore, Emilio’s 2nd F, F3 Dads
COT: Struggles of having 2.0 stay home on video games vs out of house with friends and risk of drugs and other dangers.

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Run, Plank, Exercise, Repeat: The ‘Are We There Yet?

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YHC arrived 10 minutes early. As usual, Badlands was out for a Pre-Run.

Warm-Up
– 5 SSH (IC)

The Thing
– Mosey 0.40 miles to the first Baxter entrance.
– Plank for the 6.
– 10 Low Slow Squats (feet together).
– 10 Merkins.
– 15 WW2 Sit-ups.

– Mosey 0.60 miles to the Sutton Rd 160 Intersection.
– Algore for the 6.
– Monkey humpers for active recovery.

– Mosey 0.50 miles to Flight Plan COT.
– 10 Lt. Dan’s (IC). Counting cadence was tricky, so we were off on the count.
– 10 Lunges each leg to make up for the Lt. Dan count.
– 10 Foxholes (WW2 Sit-up then flip over to a Merkin).

– Mosey 0.45 miles to Sutton Rd and Richards Crossing.
– Algore for the 6.

– Mosey 0.25 miles to the small hill on Richards Crossing.
– Plank for the 6.
– 3 hill repeats up to the sign and back.
– Basketball drill: side shuffle, bounce off the curb to the sign.
– Nur up to the top of the hill.

– Mosey 0.30 miles to the Mushroom Pool parking lot.
– Plank up for the 6.
– 7 Windmills (IC).
– 9 Chain Breakers (IC).
–
– Mosey to COT.
– With plenty of time left, we did 4 suicides in the parking lot.
– Still some time on the clock, so we did 10 Worst Worst LBCs.
– Attempted Imperial Walker Squats (IC) but messed up the cadence.

Announcements:
– Hog and Coyote next Saturday.
– The Sweaty Barry after that.
– Tortoise and the Hare.
– Jaeger.

Prayers & Praises:
– Suplex: Praise for finding F3 and absolutely getting after it.
– Punchlist: Prayers as he ventures out and builds a home in York, renting for a year.
– YHC: Asking the Pax to be more vulnerable in COT.

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