Tag: Kaiser

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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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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Field work

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WARMUP:
Mosey
SSH 25
Mosey
20 Windmills
Mosey
20 hillbilly walkers
Mosey
20 cherry pickers
Mosey
Quad stretch

THE THANG:
mosey go to the football field
– run to 20, nur to the 10, 1 burpee, run to 30, nur to 20, 2 burpees, repeat until end zone
– Nur to 20, run to 10, 2 squats
– Nur to 30, run to 20, 4 squats
– Repeat until end zone
– bear crawl to 50
– 20 merkins, 20 squats, 20 LBCs,
– lunge to end zone
– mosey to pull up bars
– 5 chins ups, 20 merkins, 20 big boys, 20 calf raises
– run to bottom of hill
– 5 Mike Tyson’s
– 2 sets

MARY:
Pickle pointers
LBC
Rosa Litta

ANNOUNCEMENTS:
Battle bot going away workout
Convergence
Jeagar

COT:
Prayers and praise from everyone

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We love the hill

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WARMUP:
– SSH / WM / CP / IW
THE THANG:
– 3x sprints up the hill, walk back
– Sevens up the hill: Burpees + Big Boys
– Jack-Webb: 10×40 Merkins + Overhead-Claps
– 3x sprints up the hill, backwards!
– stretching
– Sevens up the hill: Burpees + Big Boys
– pull-ups
– back to COT
MARY:
– Sally: squats
– Thunderstruck: Burpees + SSH
ANNOUNCEMENTS:
– read newsletter
COT:
– was held.

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Push through whether your life is in order or not

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WARMUP:
– Moroccan nightclubs
– Cherry pickers
– Windmill
– Hillbilly walker
Mosey around loop, karaoke, mosey, karaoke, mosey. Stop at curb and 10 inclined merkins on curb in cadence, mosey over to the pull up bars and 10 low slow squats in cadence.

Grab a cinder block for each man, and mosey with block above your head to the first covering and leave blocks on ground
THE THANG:
Head to the bus loop cover for 4 quadrants:
– 5 burpees every time you make it back to the center
– Run to boards:
Board 1 – 40 American Hammers in single count, then lunge walk back to center
Board 2 – 20 bomb jacks, then run back to center
Board 3 – 20 squats, then karaoke back to center
Board 4 – 15 Mike Tyson’s, then Nur back to center

Card game:
Run to other side, pick up a card. Nur back to start and complete the below exercises.

Numbers 1-10, do the number of reps per card:
Hearts – Goblet squats
Clubs – 2-hand upright rows
Diamonds – 2-hand curls
Spades – Cindy swings
 
A – 5 Man-Makers
K – 10 Lunge squats w/block on shoulders, single count
Q – 15 flutter with press – count on press
J – 20 Plank pull-throughs
 
Joker – 5 Kraken Man-Makers. Do these yourself or hand to anyone of your choice

MARY:
20 knee-ups at the bars
1-minute wall sit
20 more knee-ups
ANNOUNCEMENTS:
COT:

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DORA remix

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WARMUP:
20 SSH
15 Cherry pickers
15 wind mills
15 imperial walkers
THE THANG:
Mosey to church parking lot
DORA
– 50 burpees
– 300 lbc
– 100 Merkins
– 200 squats
– 400 flutters
– Then Terri rounds off:
– Bear crawl 30 yards
– Neer back to the start
– Run 60 yards
– Crawl bear 30 yards
– run 60 yards
MARY:
15 American hammers
15 box cutters
15 LBCs
15 Freddie Mercurys
ANNOUNCEMENTS:
Newsletter
COT:
Prayers and praises

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The Bremer

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WARMUP: SSH, Moroccan NC, IW, HW
THE THANG:
Run to bottom of hill & back
50 Merkins
Run to bottom of hill and back
75 squats
Run to bottom of hill and back
50 LBC’s
Rinse & repeat for 25 minutes
Run bus loop
50 dips
Run bus loop
25 Big boys
Run bus loop
50 SSH
Rinse & repeat 30 minutes
MARY: No
ANNOUNCEMENTS: Yes
COT: Always

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