Tag: HarryCarry

White Block WOD

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WARMUP: SSH, Calimari Burpeesx5, ISqW, CBx4, ChP, CBx3, WM, CBx2, HW, CBx1
THE THANG:

Plank for intro:

1st Lt. Ashley White was a member of the Cultural Support Team (CST), an elite group of female soldiers who worked alongside Army Rangers and Special Operations Forces in Afghanistan. She gave her life on October 22, 2011, when an IED detonated during combat operations in Kandahar Province.
Lt. White was a trailblazer, proving that toughness and courage aren’t bound by gender. She volunteered for a dangerous role, embedded with Special Ops, because she believed in the mission and in supporting her brothers in arms. Her sacrifice embodies selflessness, service, and grit.

“White Block” (In honor of US Army 1st Lt. Ashley White)
5 Rounds for Time:

• 15 ManMakers
• 20 Step-ups (10 each leg)
• 25 Swings
• 400m Run

If done early… 100 LBC, then pick up 6

We finished w/ some time … so next up was Goal line – 50yard line…
Murder-Bunny-Humpers (1 MB + 3H… repeat). Every 10 yards, stop, do 10 curls & 10 OH press… resume.

MARY: 1-leg LBC & Cross-over elbow-to-knee x 20 IC
FlapJack + Repeat

ANNOUNCEMENTS: QvQ on Wednesdays @ JOC
Newsletter Stuff

COT: held… prayers for Marriages mostly

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Cindy’s EMOM

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Disclaimer and began with a run around the NaFo high school campus.
Warmup: SSH, Windmills, Imp Walkers, Low Slow Squats, cherry pickers, Peter Parkers, plank stretches

Run to bars; pax grab a cindy.
Thang 1: EMOM with cindy: do 20 KB swings, then rest until minute bell; then do 20 bent over rows, then rest until minute bell; then do 20 goblet squats, then rest until minute bell. Did three cycles for a total of nine minutes.

Mosey run down to Sugar creek Elementary School and back.
Thang 2: EMOM with cindy: do 30 SSH (no cindy), then rest until minute bell; then do 30 curls, then rest until minute bell; then do 30 LBCs w/ cindy, then rest until minute bell. Did three cycles for a total of nine minutes.

Thang 3: Bars: did pull ups, knees to chest, and toes to bar.
Run to shovel flag; flutters until 0600.
Fini
COT

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Time Machine Talks Too Much

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WARMUP: IW, MNC, HW & SSH
THE THANG: Mosey to Baseball field, Urkins, Dips and Derkins, 4 sets start at 20 reps, decreasing by 5 each rep. Mosey to Middles School, J Webb, Burpees:Hammers. Lots of testimony in there as well
MARY: Finished testimony and then HarryC wouldn’t let 30 seconds go to waste so we did LBC’s
ANNOUNCEMENTS: Lots in next three weeks
COT: Lots of changes, both good and bad for every man, there is hard work to get done so go and do it

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Not at all easy this Saturday morning

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Five brave men weathered the cold Saturday morning and made it to the Yard for a YHC led beat down, and arrived two minutes before the start time.

Warmorama:
After a quick circle on the tracks, Floatbridge led us for some warm up exercises with,

Side straddle hops
Imperial Walkers
Moroccan Nightclubs
Seal Jack’s
And more…

The Thang:

High knees then sprint
Lunge walk and sprint back
Toy Soldiers then sprint back
Butt Kickers and Sprint back

We headed to the benches for some,
Step ups – 25 each leg
Followed by different flavors of calf raises 20 each

Then back to the basketball courts for,
7s
CDD & Squats
Merkins & Lunges
Mountain Climbers & Bomb Jacks

Mary’s
Burpees
PAX choice round Robin

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Broga and Mosey New TV Series

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WARMUP: Mosey Up Massey Hill
THE THANG:
1mile run

30min Broga

1mile Run

3min Broga

Or
1mile run with 4 pain stations
5 burpees
10 CCDs
15 Sumo Squats

MARY: Broga
ANNOUNCEMENTS:
Yeager….Do It
COT:
Be the friend even when others are not

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2 in the 20ies on 2/22

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WARMUP:
– SSH / IW / CP / WM plus some burpees
– mosey to hill
THE THANG:
– 3x sprints up hill
– 7’s burpee + BigBoy
– JackWebb Merkins+OHC 10:40
– 3x sprints up hill
MARY:
– back at COT
– brief broga
– Sally with squads
– round WEP: each bench: 5x BigBoy
– Thunderstruck: burpees + SSH
ANNOUNCEMENTS:
– read newsletter
COT:
– was held, thanks for the good mumblechatter

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Lot work

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WARMUP:
SSH
Imperial Walkers
Moroccan nightclubs
Michael Phelps
Hillbilly Walkers
Merkins
Broga

THE THANG:
Bear crawl Indian run (4 big boys for the caboose)

Cinder block work
Ladders of 5 – each island increase by 5 reps
Overhead carry/bicep curl
Suicide runs/Rows
Farmer carry/Chest Press
Suicide Runs/Squats

Abs Dora
50 American hammers
100 Flutters
150 LBCS

Merkins
Short Broga

MARY:
N/A

ANNOUNCEMENTS:
Convergence
Jaeger
Battle Bot sendoff

COT:
Family
D2D no injuries
Health
Relationships

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Track and Stack at the Ballroom

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YHC was humbled to be asked to Q at the Ballroom. Heading into D2D, there is a feeling across the Fort of preparation for the big event. However, YHC wanted to challenge the Pax to make a downpainment on the day with a track inspired workout.

WARMUP:
Mosey to the parking lot beside the playground
Windmills x 10
Diamond merkins x 5
SSH x 20
WAM x 5
MNC x 20
Merkins x 5
IW x 20
Diamonds x 5
Mtn x 20
WAM x 5
Monkey Humpers x 20
Merkins x 5

Mosey to the football field

THE THANG:

Track and Stack
Run 200 meters followed by 5 burpees
Run 200 meters followed by 5 burpees and 10 merkins
Continue to stack each 200 with 15 LBCs, 20 SSH, 25 squats, 30 mtn climbers, 35 OH clap and 40 flutters

Mosey back to the flag for 3 minutes of Mary

ANNOUNCEMENTS:
Trash pickup coming on 3/22
Convergence on 3/14
Jaegar on 3/15

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Double Cindie date

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WARMUP: did some hopping around and other stuff
THE THANG: everyone grab two cindies. Farmer carry between lights in the parking lot and do exercises at each light with the cindies
Step ups
Wide Merkins on the blocks.
Calf Raises
Decline merkins with double stack
Squat thrusters
Diamond merkin on single block
BBSU
Triceps
Curls
Mak Tarja on blocks
Dips
MARY:
ANNOUNCEMENTS:
COT:

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Morning Coffey

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Today we honored U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

WOD was a little short for a full Badger so we modified up.

WARMUP:
SSH x25
Mountain climber x10
Peter Parker x10
Windmill x10

THE THANG:
– Run 800m
– 50 squats w coupon
– 50 Derkins
– 50 Curls
– Run 800m
– 35 Squats w coupon
– 35 Derkins
– 35 Curls
– Run 800m
– 20 Squats w coupon
– 20 Derkins
– 20 Curls
– Run 800m
– 20 BO Rows
– 20 OH Press
– Run 800m
– 35 BO Rows
– 35 OH Press
– Run 800m
– 50 BO Rows
– 50 OH Press
– Run 800m

MARY:
Some standard exercises

Thank you <@U0106CCEJ6L> for the opportunity!

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