Tag: Hominy

Tires and blocks extravaganza

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WARMUP:
1 lap around the field block carry:

  • Bear hug, over the back, shoulder, block overhead
  • 10 count buyins: goblet squats, chest press, overhead press, curls, tris, SSH

THE THANG:
5 stations: Timer – shoulder carry sandbag length of field and back

  1. Tire flip, 15 derkins, 15 squats
  2. 20 sledgehammers, 15 flutters, 20 sec plank
  3. 15 Thrusters, 15 BO rows, 15 lunges
  4. 15 deadlifts, 15 block jumps, 10 hand release merkins
  5. 20 goblet squats, 10 curls, 5 slow, perfect burpees

MARY:
ANNOUNCEMENTS: Your Motivation needs to go beyond yourself.

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Bucket Burn

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WARMUP: We warmed up

THE THANG: Buckets with all kinds of random work of all parts to the delight of the pax. Buckets were spread out around the parking lot so we could get a good mile plus of running in.

MARY: Yes

ANNOUNCEMENTS: College graduates were mentioned.

COT: Was a good one

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Smokin Cindy Beatdown

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Specialist Ryan Dennis Orin Riley was a 22-year-old soldier from Richmond, Kentucky, who served in the U.S. Army. He is remembered for his dedicated service during Operation Inherent Resolve.

## Service History:
* Enlistment: He joined the Army in October 2016.
* Unit Assignment: He was assigned to the 2nd Battalion, 32nd Field Artillery Regiment, 1st Brigade Combat Team, 101st Airborne Division (Air Assault), based at Fort Campbell, Kentucky.
* Specialization: He served as a 13J Fire Control Specialist, responsible for integrating and processing tactical battlefield information.
* Deployments:
* South Korea: Served at Camp Casey from March 2017 to March 2018.
* Iraq: Arrived in Iraq in December 2018 for his first combat deployment.
* Passing: Specialist Riley died on April 20, 2019, in the Nineveh province of Iraq in a non-combat related incident while supporting missions to defeat ISIS.

## Awards & Decorations:
During his service, he earned several recognitions, including:

* Combat Action Badge
* National Defense Service Medal
* Global War on Terrorism Service Medal
* Korea Defense Service Medal
* Army Service Ribbon
* Overseas Service Ribbon

He was buried with full military honors at Madison County Memorial Gardens in Richmond, Kentucky, following a funeral service on May 6, 2019.

Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Moroccan NC – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Cheese Shredder

The Thang:
1. Dora: Partner up. One works, one runs 50 yards and back. Switch.

Exercises (with cinder):
100 Block Chest Presses
100 Block Curls
100 Block Overhead Presses

2. Perform a Ladder: (Start with 5 reps; Add +5 each round except Blockees; 5-10-15-20-15-10-5)
After each round, run 1 lap around track

Exercises (with cinder):
1 Blockees (burpee w/ cinder)
2 Block Squats
3 Block Swings
4 Block Thrusters

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Letting Go

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WARMUP:

  • Moroccan Night Club
  • Windmill
  • Imperial Walker
  • Cherry Pickers

THE THANG:

  • Bucket of fun – 50 sec exercise 20 second rest
  • Archer Merkins
  • Squat Kicks
  • Shoulder tap
  • Burpees
  • Goblet Squat
  • Jump Rope
  • Flutter Kicks
  • Plank Jacks
  • Mountain Climbers
  • Shoulder taps
  • American Hammer
  • Partner workout
  • 50 Merkins
  • 75 LBC
  • 100 squats

MARY:
ANNOUNCEMENTS:

  • Cannoli Run
  • Bethel Men's Shelter

COT:

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Spring fling

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WARMUP: walk up hill
THE THANG: right harris, right Boyd, right in neighborhood, stay left until sutton
MARY: none
ANNOUNCEMENTS: read newsletter
COT: thankful for every opportunity and prayers for kids ans families

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Hominy’s First Trip to the Block Party

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Warmup is OYO before 0515.

Count PAX. Mosey to Bottom of Massey St Hill.

Part 1: Bear Climb the Hill.
Do 10 bear crawl paces. Do 5 merkins. Do 10 walking paces. Do 5 merkins. Repeat.

Mosey to WEP Stage. Cut through parking lot, to McCammon St, to Faile St, to Ardrey St, the enter WEP.

Part 2: Park Loop Bench Tour.
Travel counter-clockwise. Stop at every swinging bench. Complete 5 merkins, 10 squats, 15 LBC at each bench. After returning to the stage, continue until arrival at playground.

Part 3: Swinging
Partners

  • One partner runs to the stage and back (through the grass) while the other swings. Switch.
  • We did multiple rounds of this.

Mosey back to COT via White St. Rendezvous with the two Runners.

Concluded with MARY.

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Kettlebell AMRAP

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Playlist: Amazon Music Playlist: “Heading to the Lake”

WARMUP:
SSH, Imperial Walker, Moroccan Night Club, Merkins, LBC, Freddy Mercury (all in cadence)

THE THANG:
Format: AMRAP – AsManyRoundsAsPossible
Round 1:
50 reps – SSH
40 reps – KB Swings
30 reps – Mountain Climbers
20 reps – KB Swings
15 reps – Merkins
10 reps – KB Swings
Farmer’s Carry length of parking lot away from FB stadium and back.

Round 2:
50 reps – SSH
40 reps – KB One Arm Row (rep count for each side)
30 reps – Mountain Climbers
20 reps – KB One Arm Row (rep count for each side)
15 reps – Merkins
10 reps – KB One Arm Row (rep count for each side)
Farmer’s Carry length of parking lot away from FB stadium and back.

Round 3:
50 reps – SSH
40 reps – KB Goblet Squat
30 reps – Mountain Climbers
20 reps – KB Goblet Squat
15 reps – Merkins
10 reps – KB Goblet Squat
Farmer’s Carry length of parking lot away from FB stadium and back.

Round 4 – KB One Arm Press (Do half of the reps on one side, half on the other)
Round 5 – KB Curls
Round 6 – KB Hip Halo (curl with both arms simultaneously)

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Barrel of tities, came out sucking my thumb

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WARMUP:
Cherry pickers, wind mill, side stradel hope, mozy
THE THANG:
AMRAP 8 minutes of squats, reverse lunges, mountain climbers, calf raises 50 yd sprint, merkins, planks, shoulder taps and cdd
MARY: mix of core exercises
ANNOUNCEMENTS: read newsletter
COT:

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