Tag: Headspin

The Price of Freedom

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WARMUP:
BASIC TRAINING 🪖
Every soldier must prepare for the battles ahead.

  • Side Straddle Hops
  • Hillbilly Walkers
  • Imperial Walkers
  • Moroccan Night Clubs
  • Cherry Pickers

THE THANG:
STAGE 1: DEPLOYMENT 💪
The PAX deployed into action partnering up for 50 reps of each exercise, incorporating running between movements.

  • Sumo Deadlift High Pull
  • Blades of Steel
  • Clock Pendulum
  • Bus Driver
  • Bent Over Row
  • Carolina Dry Docks
  • Drop Zone

STAGE 2: THE BATTLEFIELD ⚔️
The battle intensified with a relentless core and upper-body assault.

  • Plank – 2 minutes
  • Back Widows – 20
  • Flutter Kicks – 20
  • Angle Grinders – 10
  • American Hammers – 20
  • Side Plank Dips – 20
  • Big Boys – 20

STAGE 3: JOURNEY HOME 🇺🇸
After surviving the battlefield, the PAX faced one final test on the road to freedom.

  • Bear Crawls
  • Lunges
  • Prison Break – All-out sprint to FREEDOM!

MARY:
ANNOUNCEMENTS: Bethel Men's Shelter tonight
COT:

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Slick Willy

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Oh what fun we had. Did a little warmup. Mosey to other school. Did a nice partner Dora. Merkins, squats and LBCs.

Moved on to the main event. At pull-up bars we continued with partners to swap out between hanging and doing 20 of each letter in Slick. Squats, lunges, imperial walkers, calve raises, donkey kicks

Grabbed Cindy and did the rest solo with a run across new drill pad. Curls triceps chest press merkins dips squats and overhead presses

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Cindy Tug-o-War

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WARMUP: 11s – Pullups and Big Boys (Cut short for time)
THE THANG: 1v1 Cinder block starts at the 50 yard line. PAX start at opposite goal lines. 1 minute alternating turns.

MOD to and from the cinder block: Running
Buy-in to move the block towards the opposite: end zone is 8 modified Mike Tyson's (Crazy Richie)
MOD with block: Rifle Carry (Modded to goblet carry)

Finished with 10 Burpees.

MARY: Full of Grace
ANNOUNCEMENTS: 4 B's, Bethel, Trash pickup.
COT: Flag hand off, P&P.

Cindy Tug-o-War

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44th Birthday Q

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Today is day #5 and my birthday Q. What a week it's been!
WARMUP: FNG showed so we went over 5 Core Principals first.
SSH, Windmills, Moroccan Night Clubs, Stretching, Mosey
THE THANG: Second Version of the 1982. 19 rounds of 82 seconds of exercise and then a 30 second break. Rounds included:
SSH
Flutters
Big Boys
High Knees
Lunges
Squats
Calf Raises
LBCs
American Hammers
Freddie Mercurys

MARY: Sally was the guest of honor at the party
ANNOUNCEMENTS: Bethel, 4B's, Trash Pickup
COT: Prayers for F3, jobs, family and another trip around the sun.

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Tour of FM and 44 Reps

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Birthday Week Q #4.
WARMUP: Pledge of Allegiance and Directions-ish
THE THANG: Run for 5 minutes-ish then do 11 Squats, SSH, Hammers and calf raises all ways. Main St –> Springs St –> Summersby –>Unity St –>Hill St –>Steele St –> Confederate –> Monroe White St –>Watson St –> Railroad Ave –> Main St –>N. White St –> WEP –> Veterans Park
MARY: 44 LBC's
ANNOUNCEMENTS: Bethel, 4B's
COT: Prayers for healing. Celebrating YHC's kidney recipient's birthday today.

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1982

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Birthday Week Q #3 in the books. I built the workout around the year 1982 and my upcoming age.
WARMUP: Good long mosey around Nafo to the NEW Marching Pad behind the ROTC building. 44 SSH, Windmills and stretching.
THE THANG: Picked up Cindy and headed to the track.
1982 was the theme:
19 Reps
8 rounds
2 modes of transport.

19 Reps of the following for each round.
Curls, Squats w/ Block, Big Boys with Block, Chest Press, Lunges with Block, 4 ct. Flutters w/ Block, Bentover Rows, Burpees.

After each round, run 200m forward then nur 200mm.

We got through 7 or the 8 rounds before running out of time.
MARY: Nope
ANNOUNCEMENTS: Bethel, 4B's, Read Your Newsletter
COT: Round Robin Style.

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Hills & Marching Around WEP

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Day #2 of Birthday Week Q's. Here we go!
WARMUP: SSH, Windmills, Imperial Walkers, Stretching, Mosey
THE THANG: Mosey over to the swings. Partner up and one partner does suspended crunches (feet in swing) 20x and the other SSHs. 3 rounds.
Mosey to the enterence of WEP headed towards the Peach Stand. Big Boys w/ a punch 10x, Flutters 4 count 20x, Freddie's
Mosey to the hill. 7220. Run to the top of the hill, 7 big boys, run down, 20 squats, Nur to the top. 10 Rounds.
Mosey to the restrooms. Battan Death March- Indian Run and the 6 does 3 burpees then gets back to the front. Run the permitter of WEP back to COT.
MARY: 43 – 4-count LBC's to finish to time.
ANNOUNCEMENTS: Bethel, Freed to Lead coming to #C0653MWMA8K
COT: Round Robin.

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Ruck/Shuffle @ S2S

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Love this AO as the opportunity to fellowship with PAX is the main draw for me. You have time to get past the surface and talk about what's happening in each other's lives, sharing burdens or giving praise reports.

WARMUP: None

THE THANG: Just stayed in Kingsley completing 3 laps of the Kingsley loop with an additional parking lot loop. Called 5 shuffles during the ruck – 1min, 2min, 3min, 4min, and a 5min. Mile ranges were 3.8-3.3.

MARY: None

ANNOUNCEMENTS: Bethel Shelter Serve, Trash Pickup, 4Bs, LaGramma

COT: STK!

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Hot Potato

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There are times in our lives when we must be ready to act, even if we are not fully prepared. We must rely on our experiences and take the best action/make the best decision with the information we have. A Hot Potato workout gives each PAX an opportunity to lead when they may not be prepared for it. This is what we did today. Each person had roughly 5-10 minutes to run a part of the workout.
WARMUP: YHC ran the warm-up with a mosey, SSH, windmills, strawberry pickers, and some stretching.
THE THANG: First up was Headspin with some wall work. Then Shield took us over to the benches for, you guessed it, some bench work. Harry Carry took us to the bars and blocks for some work there. Teddy took us back to the parking lot where we ran up and down the hill for a round of 7's with jump squats and calf raises. YHC had us do some work on the way back to COT as we crossed each line of the parking spaces from one end of the lot to the other.
MARY: There was a good mix of Mary throughout, so we didn't make any extra time for it.
ANNOUNCEMENTS: Bethel, Tortoise & Hare, read your newsletter.
COT: Round Robin.

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