Tag: Kaiser

How long Duck got his name and why did the song get dropped?

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WARMUP: Moroccan night clubs, cherry pickers, windmills
THE THANG: 10 exercises starting at ten reps each and increasing by ten reps per set until we hit 50 reps. I manmaker and mosey down the hill and back between each set. OH press, curls, deadlift, bent over rows, front raise, swings, chest press, Merkin, mt climber, shoulder tap
MARY:
ANNOUNCEMENTS: golf tournament and read your newsletter
COT:

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10×10

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WARMUP:
Jog, some of the warm-up standards. Then run to base of the hill leading down to Springfield Elementary.

THE THANG:
10 exercises, 10 reps each (4 count). Pax do first exercise then run to top of hill and do one burpee. Round 2, do first and second exercise, then run and do 2 burpees. Round 3, do first, second and third, then run and do 3 burpees. Exercises listed below.

1. 10 Mountain Climbers
2. 10 Squats
3. 10 Shoulder taps
4. 10 Seal Jacks
5. 10 Hello Dollys
6. 10 Plank Jacks
7. 10 Bomb Jacks
8. 10 Merkins
9. 10 LBCs
10. 10 Burpees

MARY:
Around the horn for each pack to do some ab work.

Thanks for the opportunity to serve, Kaiser!

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Block Fest

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Warm-up with lap around the parking lot. Grabbed a cinder block with exercises at each island. Lunges, overhead carry, and murder bunnies were the modes of transportation. Worked hard, Great fellowship.

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Full Maltz

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WARMUP: some light yoga and warm up exercises. Honored Master Sergeant Michael Maltz
THE THANG: 1) Run 400 M 2) 25 Pull ups 3) farmers carry two cinder blocks down the hill and back 4) 25 dips 5) 50 push ups 6) 25 knees to chest 7) 50 lbcs 8) Run 400 M – then repeat a 2nd round
MARY: flutters, pickle pointers, hello dolly, v ups
ANNOUNCEMENTS: fireside fellowship upcoming 2nd F event
COT: marriages, kids, patience

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Smoked Briskets

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WARMUP: windmills, cherry pickers, hillbilly walkers
THE THANG: 100 yard sprints 6x, bar work, toe lifts, knee lifts, side crunches to failure 3x,
Wall work: crunches, penguins, toe touches till failure 3x
Block work: overhead press, curl, triceps. Till failure 3x
Bar work: pull ups, chin ups, sides till failure 3x.
MARY: none
ANNOUNCEMENTS: read news letter
COT:

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The “BERT”

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WARMUP: Mosey to the track. 10 Imperial Walker. 10 Moroccan Nigh-clubs.
THE THANG:
The “BERT”. :fire: :hot_face:
• 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 Burpees

MARY: None
ANNOUNCEMENTS: 4th Convergence, Bethal Men’s, (running short on some supplies so reach out to Cake Boss if you can contribute) Splinter has an upcoming open house @ his new office. (Signature Beer Provided)
COT:

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Hero WOD +

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WARMUP: Jog around the parking lot, including some NUR and side lunges.
THE THANG:
Part 1:
Police Officer Tara Christina O’Sullivan
Sacramento Police Department, California
End of Watch Wednesday, June 19, 2019
Police Officer Tara O’Sullivan was shot and killed at the scene of a domestic disturbance in the 200 block of Redwood Avenue at 6:10 pm.
She was standing in the yard while assisting a woman to retrieve belongings from a home when a male subject inside opened fire with a rifle, striking Officer O’Sullivan. The subject continued to fire at other officers, preventing them from reaching Officer O’Sullivan or rendering aid to her. Approximately 30 minutes later, an armored vehicle arrived, and they were able to rescue her from the yard. She was transported to a local hospital where she succumbed to her wounds.
The subject remained barricaded inside the home for several more hours while negotiators communicated with him. He surrendered at 2:00 am the following morning. The suspect had a lengthy criminal history of violence and abuse. He pleaded guilty to her murder, and in 2025, a jury recommended the death penalty.
Officer O’Sullivan had served with the Sacramento Police Department for six months. She previously served as a Community Service Officer and an Explorer. She was survived by her parents.
Tara set the Sacramento Police Department record for the plank hold at 26 minutes and 7 seconds straight when she was a recruit at the Sacramento Police Academy. The academy’s gym, now named the Officer Tara O’Sullivan Memorial Gym, was dedicated in her honor on August 30, 2019.
Buy-In: 26 Burpees
6 Rounds: 19 Cinderblock Swings
20 Push-Ups
19 Goblet Squats
Buy-Out: 3min 49sec Forearm Plank Hold (We’ll do as a group w/ 1 timer) – Dark Helmet & Harry Carry ruled this one.
If you need a break during the Plank Hold:
1st Break: 3 Burpees and return to the Plank Hold
2nd Break: 4 Burpees
3rd Break or more: 9 Burpees
The reps signify:
– 26 Burpees for the number of years she lived in this world
– 6-19-20-19 rounds and reps for her end of watch date
– 3 minutes and 49 seconds plank hold for Tara’s badge number
– 3-4-9 Burpees penalties also correspond to her badge number.

Upon completion of the “Tara” Hero WOD, we moved to Part 2:
The target is 4 Rounds:
5 Pull-Ups
10 Cinderblock Simbas
Run to the bottom of the hill
15 Carolina Dry Docks
NUR back to the top
20 Dead Lifts
Run to A.O. Jones & back

MARY: See above
ANNOUNCEMENTS: Need assistance with Bethel service.
COT: Indeed

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