Tag: Kaiser

Officer Kevin Tonn

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WARMUP:
Mosey to the pullup bars, 10 pullups, grab a coupon, and mosey to the overhang in front of the school.
THE THANG:
Honoring Officer Kevin Tonn
– 20 Shoulder Press
– 13 Merkins
– 15 BO Rows
– 35 Big Boy Situps
– 11 Squat Thrusters
– 9 Burpees
– Run to the traffic circle and back.

Most got 6 in. Dark Helmet got 7

Run back to the pull up bars to return the blocks.
– 35 curls in cadence (70 total)
– Hang on the bag and knees to chest X10
– 15 curls in cadence (30 total)

Head back to COT.

MARY:
ANNOUNCEMENTS:
COT:

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Sgt Tommy Mac

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WARMUP: The warmup was SSH, windmills, mountain Climbers, Imperial Walkers and Hillbilly Wallers
THE THANG: Today we honored my good friend and mentor Retired Sgt Thomas McNamara. He served in the Army in Vietnam and when he returned he joined the NYCTP dept in 1973. He was the Pipe Major of the Transit Poloce Emerald Society, the band played at wedding. I was his driver on many occasions and we always ran into some interesting situations. Sgt Mac retired after 9/11 and we lost him on July 5th of this year. He was a great boss,great cop amd great friend. So today we did
5 Pullups
15 Big Boys
20 Curls with Cindy
25 OH Press with Cindy
30 Bent over rows
35 SQUATS
Ran down the hill to the stop sign
Rinse and Repeat
Most got 8 or more rounds

MARY: 2 ab exercises
ANNOUNCEMENTS: Christmas Party
COT: Prayers and praises

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Simple, but not easy

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A frozen dozen met at The Honey Badger for a simple but not easy beatdown. Here’s what we did:
– 10 Mountain Climbers (IC)
– 10 Plank Jacks (IC)
– 10 Alternating Shoulder Taps (IC)
– Mosey to Track

Capoot Hero WOD
Officer James Lowell Capoot, of the Vallejo Police Department, died November 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, CA, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor, and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations.

– 100 Merkins
– Run 2 laps
– 75 Merkins
– Run 3 laps
– 50 Merkins
– Run 4 laps
– 25 Merkins
– Run 5 laps

Ab Lab
– 10 LBCs (IC)
– 20 Flutters (IC)
– 10 American Hammers (IC)
– 10 Hello Dollys (IC)
– 10 Boxcutters (IC)
– 10 SSHs (IC)

NMM
Today’s workout was proof that it can be simple and still difficult. No PowerPoints needed. No extra explanation. Just Merkins and running. Do enough, and you feel it.

How many times in life do we make things more difficult than they need to be? We worry about things that never materialize. We make excuses to not do something because it might be uncomfortable. We worry ourselves with ornate scenarios we create in our minds that have little to no basis in reality. Sometimes we need to just do the thing. Face it. Do it. Win it. Move on.

-IJ

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Don’t wake the neighbors

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WARMUP: no
THE THANG: roughly 3.5 miles around Dobys bridge elementary with one pain station each lap consisting of merkins, squats, and lbcs
MARY: no
ANNOUNCEMENTS: thanksgiving convergence
COT: brothers are hurting and rarely share what’s on their heart. Lend an ear and reach out to a brother if you believe they need support

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21 Gun Salute

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WARMUP: yea, that’s important. Especially at 0500
THE THANG:
21 Gun Salute:
– 400 meter run
– 21 merkins
– 21 bomb jacks
– 21 swings with cindy
– 15 burpees
– 9 pull-ups
– repeat for 21 minutes
11th hour of the 11th day of the 11th month
– 11 squat thruster with cindy
– 11 Bulgarian split squats
– 11 squat thruster with a curl at the bottom
– 11 Bulgarian split squats
– 11 manmakers no merkin
– 11 Bulgarian split squats with cindy
– 11 manmakers with cindy
MARY:
– Toes to bar
– Chest to bar
– Pigeon Lunge
COT:
As much of a loud mouth liberal and ungrateful American as I may appear to be, I am extremely grateful for the freedoms enshrined in the constitution that allow me to be so, and so publicly. It’s an honor to recognize the individuals who have served in the military to defend the constitution against enemies both foreign and domestic. Happy Veteran’s Day.

Welcome to the Marine Veteran now known as ODB!

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If you do it long enough, you’ll feel it

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WARMUP: quick disclaimer when YHC identified no new pax, got a quick raise of hands on “new’ish” Pax that may not have Q’d a lot since this was Q school themed. Also a refresher for how Qs need to lead. Took off on a mosey down the hill to the school parking lot. Once we got there, did a few exercises in cadence, with the commands to be used for all Qs. One thing to remember is to give the commands with authority and ensure they are clear. If you screw up the words, that can always be improved, but with the right authority and simple instruction, that will at least make the men follow you. Last Call got to practice calling cadence for the group – he did just fine.

Back up the hill for a quick stop at the pull up bars. Lesson here was rinse and repeat can be your friend and standing in the middle facing the Pax is a good way to deliver instruction. We did 4 sets of 3 pull ups followed by 3 burpees. Everyone loved it.
THE THANG: We ran all the way to the band parking lot and we stopped along the way. Goal here was to stop and plank or big a tree to not lose the 6.

Once we got to the band parking lot, there were exercises, see picture, that had 2 pieces of paper on both sidelines. We started at the top and did 1 exercise, then ran to the other side where we started with that exercise. Then moved our way down the list to the next exercises.

We focused on cadence counting, OYO, single vs double count or exercises that are in cadence 4 count. When we got to shoulder presses / raise the roof, 50 was the number and we decided double count would work because raising the roof is easy…unless you do a lot. Of course the burn begins to take effect. Lesson here is stick to your Q plan and modify as the Q as needed, but don’t Q it if you can’t do it.
MARY: Ran back to COT where Rumbling and Marty called out a few exercises in cadence – they also did just fine.
ANNOUNCEMENTS: newsletter for sure
COT: completed with a round the horn CSPAN special

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Richard Simmons

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WARMUP: imperial walker, LBC, squat, travolta, hillbilly walker, plank stuff, stationary toy soldier, dying cockroach, SSH

THE THANG:
12 stations: curls, goblet squats, BB sits w/ bell up, swing, clean and press L/R, around the world, figure 8, russian twist, flutter w/ bell high, OH pre L/R, bentover row L/R, 2 hand OH press/2 hand clean press
alternation transit between station:
w bell … bear crawl, bell OH, lunge
run around lights, about 150 yards after every station

MARY: windmill x 10

ANNOUNCEMENTS: yes

COT: yes

Appreciate the opportunity to lead the youngsters

Looks like we made it,

Barry Manilow

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Don’t be a weak sauce

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WARMUP: Some Broga, SSH, windmills, quad stretches, push ups, shoulders
THE THANG: The Helton – 800 meters, 30 squat thrusters with block, 30 burpees x 3 rounds – plus elevens of Merkins and curls
MARY: in between
ANNOUNCEMENTS: Bethel Men’s Shelter, BBQ/ Bourbon event
COT: mental health, unity in our country, family

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