Tag: HarryCarry

Yellow Pixie Dust

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WARMUP: Honored Sergeant Major Robert Cottle, Mozy, butt kickers, toy soldiers, windmills, downward dog and honeymooner
THE THANG: 5 rounds of pain – Run down the hill around the playground and back to the ROTC building, 10 pull ups, 20 curls, 20 dips, 30 squats, 30 merkins then we finished off with 11s with overhead press at the top of the hill and merkins at the bottom.
MARY: went around the circle, lbcs, flutters, box cutters, hammers
ANNOUNCEMENTS: newsletter
COT: marriages, health, families

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All of the burpees

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WARMUP:
Moroccan nightclubs
Windmill
Cherry picker
Low slow squat
Hillbilly walker

Burpee mile(ish) – 12 burpees, run .3 miles, 12 burpees, run .3 miles, 12 burpees, run .3 miles, 12 burpees, run .3 miles for a total of 48 burpees and 1.2 miles

THE THANG:
Burp Back Mountain: partner exercise. Partner 1 nurs up the entrance hill to WEP, then runs forward back to start and does this 5x while partner 2 does burpees. Switch until a total of 100 burpees are completed per team

Head back to amphitheater where pax take turns pulling cards from the F3 card deck and all pax perform exercises on cards
MARY: none needed
ANNOUNCEMENTS:
COT:

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WOD Honoring spc Omar Soltero

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WARMUP: mosy round parking lot w shuffles, hug knees, heels to butt, karaoke. SSH, Windmills, IW and HW.

THE THANG:
5 Minute burpees
Mosey to grab a Cindy and mosey to track
30 Merkins, 30 Big Boys, 30 curls, 30 squats followed by a lap x4
Mosey to hill 7’s. Man Makers and Big Boys
MARY: what’s happens stays
ANNOUNCEMENTS: newsletter
COT: :pray:

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Catawba de Tour

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Short mosey run
Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker peters; plank stretches

–mosey Run–

Thang 1: Burpee relays, did 5 then 10, then 15
Thang 2: Mtn climber relays, did 20, then 25, then 30

–Short walk—

Thang 3: wall work
Wall sit,
Muscle ups, 10x
Wall tar jais in cadence
Thang 4: Fish Tracker: do transportation, then the exercise called.
Toy soldiers walk – called bobby hurley’s
Bear crawl – merkins
Lunge walk – smurf jacks

–mosey Run–

Thang 5: leg lift loop dora: Partner 1 runs loop, other does leg lifts (we held onto the fence) cumulative to a 100 leg lifts
–Run to shovel flag
Some Mary
COT

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Ballroom Slam

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Started with a Short mosey run
Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker peters; plank stretches
-mosey run-
Thang 1: tracks: do transportation, then the exercise called.
Toy soldiers walk – called bobby hurley’s
Bear crawl – merkins
Lunge walk – smurf jacks
-mosey run-
Thang 2: bench work, we did:
Step ups, inclines, butt touch squats, declines, calf raises, dips
-mosey run-
Thang 3: wall work:
Wall sit, pass slam ball, slam the slam ball, btw
-mosey run to shovel flag-
Thang 4: heavy ball toss.
Mary
Fini
COT
Sugarbug
Senator Tressel
Fogerty
Bass-o-Matic
Splinter

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Brutality is underrated.

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THE MAN:
Marine Lance Corporal – Noah M. Pier
Marine Lance Cpl Noah M. Pier, 25, was assigned to the 1st Battalion, 3rd Marine Regiment, 3rd Marine Division, III Marine Expeditionary Force, Kaneohe Bay, Hawaii as a machine gunner. He was killed Feb 16, 2010, when he stepped on an IED during operations in Afghanistan. Noah was the oldest of 10 children and had always dreamed of becoming a Marine. In March 1995, he and his family moved to Charlotte, North Carolina, where Noah was involved in the Police Explorers Program for the Charlotte-Mecklenburg Police Department. He earned a black belt rank in the American Freestyle Martial Arts and fell in love with his childhood sweetheart, Rachel. In August 2007, Noah fulfilled his dream and joined the Marines. His first deployment was to Iraq in September 2008. Noah was a man full of love and laughter who enjoyed the outdoors. When he returned home from Afghanistan, he was supposed to marry Rachel – the love of his life.

THE WOD:
Grab a block – head to the track
– 7 rounds (Combat Team 7)
– 3 exercises (all the 3s – 3rd Marine Regiment, 3rd Division, 3rd Expeditionary Force)
– 25 reps each (age 25)

ROUNDS:
1. Run 800
2. 25 each of flutter with press, big boy, skull crushers with leg lift
1. Run 400
1. 25 curls, manmakers, bent-over rows
1. Run 400
1. 25 sumo squats, calf raises, swings
1. Run 400
1. 25 curls, manmakers, bent-over rows
1. Run 400
1. 25 each of flutter with press, big boy, skull crushers with leg lift
2. Run 800

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Q School — Lead, Presence, Shared Suffering, Fun

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WARMUP: Yes! Brief mosey with some carioca, NUR, etc

This is a key step for YHC in a weinke as a means to assess pax fitness levels/mobility, loosen everyone up, and for me to get out of my head and into the moment.

THE THANG: We moved around the AO, using benches and building walls at points along the way. With a collection of experiences Qs, everyone shared ideas and preferences from their archive.

The shared suffering push took place along the wall with a series of exercises done until each pax’s Failure: People’s Chair, Balls to the Wall, Elbow Plank. Yes, Harry Cary was King of all of them!

MARY: Passed the baton to give each pax the chance to call an exercise IN CADENCE

Cadence calling is a core element of Qing a workout in my book. Not only does it keep pax together and in sync it also established the Q as the Leader when he calls exercises in cadence. It’s a core skill for all pax/Qs.

ANNOUNCEMENTS:
Key points recap:
1. To Q is a privilege (not work or an obligation); humbly accept the honor gratefully and prepare accordingly
2. LEAD! The Q is the leader, so lead the pax — that’s what they expect. A solid intro, Disclaimer and Cadence Count establish the Q as leader at the outset
3. Be present! — stay in the moment, aware of how pax are doing, how you’re doing, and you all stay together in all realms throughout (regardless of what your plan from day beforeifht indicate). The warmup is an example of a way to start on this path.
4. Shared suffering — push the pax somehow during the workout. It doesn’t have to be a 100% crusher…just find a way to push them beyond themselves in some way. They come out to be pushed and it’s the Q who has to deliver.
5. Have fun! — it’s ok to steal ideas from others and work then into your plan. Just make sure why you’re calling is something you enjoy and your joy shows through in your leadership and messaging.

COT: Yes, always!

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Getting Swole With Cindy

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WARMUP: Side Straddle Hops and stuff
THE THANG: 10 Pull-ups, 20 Manmakers, 30 Cindy Squats. Run down to the stadium and lunge/bear crawl back. We did 4 rounds of this.
MARY: Flutters, American Hammers, Box Cutters
Prayer and praises.

Jwow

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Bring Your Wife to F3 Day

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WARMUP:
Shady led the Pax out of Runde Park to the circle at the end of Windward Drive for windmills, cherry pickers, yoga type back stretches,Peter Parkers and Parker Peters. The Pax then ran back to Runde and met up at the parking lot.
THE THANG:
Shady gave each man a tennis ball and instructed us to write our wives’ first initial on the ball. That ball would stay with us for the rest of the workout.

Dora with your wife as your partner. From the playground, we did the following exercises and ran to the back of the basketball court and back between each set.
50 pullups (set of 10)
100 decline merkins (set of 20)
150 step ups were planned, but we ran out of time.

Hand off to Senator
Circle up on the right ball field

Lt Dan (1 knee tar jai, 4 squats) to 10 (crowd pleaser)
Line up along the concession stand wall for people’s chair. While the rest of the Pax sat, 2 ran to the outfield fence, hopped over, ran up the hill, did 3 burpees, and ran back
Balls to the wall hold for 20 secs, move to 1/2 way down for 20 secs

Return to the circle for the <@UJGS2BBQD> killer hip flexor routine

MARY:
LBC x 20, Hello Dolly x 20, Boat and Canoe x 3
Finish up with the Body Destroyer

ANNOUNCEMENTS:
Trash pick up today on route 21 (thank you <@U0617222M3M> for your continued commitment to this). Jaeger next week, various other (READ YOUR NEWSLETTER)

COT:
Prayers for <@U686LEPLH> in the loss of his mom. Another Pax in the loss of his father. We prayed for several family members and friends of the Pax with cancer and other serious ailments. Prayers for safe travels for <@UN6PTD007> and his family to WI.

<@UGRNYPPUM> always brings something unique to his Qs, and his idea of having a tennis ball with our wives’ initials was a good reminder of how lucky we are to have our spouses. YHC and Shady picked up the Q spot as last minute subs for our friend <@UN3JKG18C> who will be handing off site Q duties in two weeks. Thank you for your leadership, my friend. It was a beautiful morning at Runde and always a pleasure to lead the Pax on Saturday mornings. We are truly lucky Men of the Fort!

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