Tag: HarryCarry

King of the Hill

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WARMUP: Mosey across street to Brayden. Windmills waiting on six
THE THANG: Run down to bottom of Brayden hill. Run up to first street (20 merkins) run back down. Flutters. Run up to second street (15 squats) run back down. Freddy Mercury’s. Run up to top of hill (10 bomb jacks) run back down. Hello Dollys. Run the Brayden loop and return to bottom of hill. Run up to top of hill (5 bomb jacks) back down to second street (10 squats) run down to first street (15 merkins) back up the hill across to COT.
MARY: none
ANNOUNCEMENTS: Christmas party, Bethel Men’s, relief efforts
COT: prayers for healing and those affected by the storm

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Fort 12 Year Anniversary

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THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run
MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane
ANNOUNCEMENTS: NASA presented the purpose of the Children’s Attention Home
COT: Esso talked about the purpose and greatness of the work being done by the Fort and Rock Hill regions.

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Thirty Twenty Ten

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Total of six pax for an awesome morning of wind and rain. I had to lash the flag to a light pole as anything else would have resulted in “flag down!”
Count was three for bootcamp and three for IPC make-up.
Bootcampers had 1980’s tunes going and did the below.
Brief warmup: SSH, windmills, stretches.
Thang: 30-20-10
Pax do 30 reps of two exercises, then do 20 reps, then do 10 reps. Run a loop (we used the bus loop). Then proceed to the next pair of exercises. One exercise of each pair used a cinder block. The exercise pairs were:
Curls (w/ cindy) – Crunches
–run loop–
KB Swings – Flutters (count only right leg)
–run loop–
Merkins – goblet squat
–run loop–
OH Press – Pickle pointers
–run loop–
Chest press – big boy sit ups
–run loop–
Side bends – leg raises
–run loop—
Curls (w/ cindy) – Crunches
Fini
COT
30-20-10 because (in my mind/experience) 30 is the limit to executing with good form. I tend to get sloppy after that. The get down and get up aspect between exercises adds something.

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Dynamic suo

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WARMUP: usuals
THE THANG: dick Webb (pull ups- merkins) wall sits with burpee broadjumps, other leg exercises with walking lunges and sprints
MARY:
ANNOUNCEMENTS: convergence/acceleration project/trash pick up
COT: prayers for mainframes sister, backdrafts mom, staying safe during storm

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BERT

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WARMUP:
THE THANG: 50 burpees 400 meter run, 100 merkins 400 meter run, 150 walking lunges 400 meter run, 200 squats 400 meter run, 150 walking lunges 400 meter run, 100 merkins 400 meter run, 50 burpess
MARY:
ANNOUNCEMENTS: bethel men’s shelter, 12 year convergence
COT:

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I cant hear you??? Decibel to the Rescue

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WARMUP: Did lap around the track
Did some warm up COP
Then mosey to sugar creek
THE THANG:
Burpees merkins squats in between bear crawl crab walks and crawl bears

Mosey to playground
Dora with 50, 100, 150
MARY:
One exercise move each
ANNOUNCEMENTS:
COT:

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U.S. Marine Cpl. Albert Gettings – “Bert”

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U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, Il Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

WARMUP:
Ran the 400m loop
1st corner: 15 SSH IC
2nd corner: 10 Windmills IC
3rd corner: 15 Imperial Walker IC & 15 Hillbilly Walker IC
4th corner: Plank while honoring “Bert”

THE THANG:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

MARY:
No need

ANNOUNCEMENTS:
Iron Pax Week 1 – ROF 0500 & Varsity 0500
The Fort 12 Year Anniversary 9/28/24 0630 WEP

COT:
Show To Know

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Full Throttle, Wide Open

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WARMUP: SSH, low slow squats, flutters, Cherry pickers

THE THANG: 3 stations, 25 reps at each one,
1st round: Chest press with Cindy, Merkins at the bottom of the hill, Big boys corner of the bottom lot. Bear Crawl last 20 yards back up the hill
2nd Round: Over head press with Cindy, Dry Docks at the bottom of hill, Flutters corner of bottom lot. Bear crawl last 20 yards back up the hill
Rinse and repeat 3 times
30 chest press before heading back to COT

MARY: Airborne hip stretch followed by a few pax chosen wxcercises to finish out

ANNOUNCEMENTS: Dam to dam sign up, golf tourney

COT: PRAYER OR PRAISE FROM ALL 14

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Not Much Running Wild At The Ranch

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WARMUP: Run over to the middle school, around the loop to the flag. Windmills, Imperial Walkers, Squats, Dead Lifts, Plank, Downward Dog, Up Dog, Merkins, Mountain Climbers, Peter Parkers, Merkins
THE THANG: With just about everything in cadence…
Run down the right side of the school to the corner
Low Slow Squat, Sumo Squat, Stationary Lunges (forward & reverse), Side Lunges
Run the next parking lot to the front door of the school
Again, in cadence…
Boats & Canoes, Grave Diggers, Freddy Mercury, American Hammers, Gas Pumpers
Partner Catch Me If You Can
P1: Bear Crawl around the perimeter
P2: 10 LBCs and catch P1
Complete the loop
25 Pull-Ups at the playground
Picnic Benches:
Bulgarian Split Squats, Dips
MARY: See above
ANNOUNCEMENTS: Yes (Hi Bandcamp)
COT: Indeed

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Sparty Start

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Short mosey run

Warmup: SSH (20xI/C); windmills; Imperial Walkers; Moroccan N/C; Low Slow Sqts; big arm circles; peter parkers; plank stretches

Thang 1: Mini-Spartan:
Start at bottom of hill, run up to pull up bars, do 10 pull-ups, then out to the street and crawl under the barbed wire (2 wires), then farmers carry cinder blocks about 100 feet out and back, drop blocks, back to the bars and do 10 toes-to-bar, run back to bottom of the hill and rinse/repeat.

Barbed wire detail:
Two cinder blocks staked horizontally, string a cargo strap across to another stack of two cinder blocks.

Place a second set of barbed wire ten feet further down. Two-block height worked well in my opinion, it’s a real crawl underneath and not a bear crawl. Top view:
[]——-[]

[]——-[]

Side view:
________
꙱ ꙱
꙱ ꙱

Thang 2: Spear throw
Target was a red bucket. Stand 3 parking spots back and throw.

Run up to shovel flag.

3 burpees just for fun.

Fini
COT

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