In Honor Of September, 11, 2001

WARMUP: All PAX but Shield dropped in the plank with their ears wide open to listen to our brother Shield share his experience as an NYPD officer on 9/11/2001. This included the names of a few of Shield’s fallen brothers. Some of us have been fortunate enough to hear him talk about that day but every time I hear it, I take away something new. This morning was no different.
Following the plank, we mentioned a few numbers of significance for the PAX to think about:
9 & 11: This was obvious
22: Years since that day 22yrs ago
100: The number of days Ground Zero in NY smoldered
ALL PAX 100 Side Straddle Hops (50 in cadence) & 22 Burpees

THE THANG: Grab your bell and meet over by Clickbait’s trailer where we had more gear. Everyone has a weight of some kind for the following 9 exercises:
11x Kettle Bell Swings
11x Thrusters
11x Goblet Squats
11x Bent Over Rows
11x Overhead Tricep Extensions
11x Big Boy Sit-ups w/ Weight
11x Bicep Curls
11x Standing Lunges
11x Overhead Press

We went through these 9 exercises one more time and occasionally modified the cadence.

In groups of 4, we all got to experience the 200lb sand bags for 4 reps, taking the bag from the hips, to the shoulders, to an overhead position, back to the shoulders and finally, back to the hips. If we weren’t on the 200lb sand bag, we did the same evolution with our own coupon.

Then, back to 22 Side Straddle Hops & 11 Burpees.

MARY: Throughout
ANNOUNCEMENTS: Lots in the newsletter & THE BLOOD DRIVE
COT: Indeed

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We all have trampstamps👍

WARMUP: SSH,Moroccan NC, Merkin
THE THANG: Dora: With a Partner-partner A runs 1/4 mile loop with hill at the end and partner B does exercise: 100 Burpee, 200 Squats, 300 BBSitups(I think max was 150-200),400 flutters
MARY: Finish the Flutters
ANNOUNCEMENTS:
COT:

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Welcome Party Prep

This morning at Currahee, four men discussed what to expect in GrowRuck events. Here’s what we did:

– Overhead Ruck Walk length of the parking lot
– Overhead Ruck Lunge Walk – half the lot
– Bear Crawl half the lot
– Ruck 2 miles
– PT Test (52 Ab Lab Sit-ups and 42 Merkins in 4 minutes)
– Picking Cherries for 1 Minute

NMM:
We discussed the Dynamic Inspection and Welcome Party and what to expect. It is one of the hardest beatdowns you will encounter. No walking, always moving, heavy sweating, and lots of yelling. It is designed to get you smoked fast and make you uncomfortable early. Lots of back and forth on a football field. Lots of confusing instructions. Lots of misdirection and penalties. Where’s my license? Did they move my ruck? When will we stop with the overhead carries? Then the Cadre get to “scuff you up.” This is where you spend several minutes in a rotating fashion between Cadres. Each Cadre has their own greatest hits, but they are designed to make it suck. Upon completion, you will certainly wonder if you have what it takes to complete the ruck. That’s the design.

At some point you will have a PT test. Recently, that PT test has included 2 minutes AMRAP Merkins (42 minimum), 2 minutes AMRAP Ab Mat Sit-ups (52 minimum), and 2 mile run (slick) in 18 minutes or less. Failure to meet the standard results in a penalty.

So, that’s why we did what we did – to get prepared for the expected while being prepared for the unexpected. Great work today, men. Thanks for the opportunity.

Aye!

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A Knightly tale of Heroism

On 1 September in the year of our lord 2023 seven brave souls ventured into the depths of the gloom to participate in a physical and emotional journey that tested their mettle and challenged their sacred sense of honor.

With the charisma of a popinjay and the determination of Atlas himself I provided a disclaimer that forewarned those that dared to enter into this endeavor of the dangers that lurked around every corner.

After my short oratory, inspired by my call to action, and with no fear on the danger, we were off on our quest to vanquish the scourge of the “Sad Clown” and triumph over apathy.

On our way to our first physical test we encountered a BEAST of unparrelled furor and rage. Some legends say the mere sight of this beast traveling portends bad luck and misfortune. (It was a black cat) Nevertheless, undaunted, we continued our quest.

Finally we arrived at our first destination, the church of Luther. We did not nail anything to a door but we did test our selves with the following exercises:

SSH 15 (IC)
Windmill 10 (IC)
Mnt Climbers 20 (IC)
Stretch
Plank Jack 15 (IC)
Michael Phelps 10 (IC)

With our first task complete we ventured off into the good night.(err morning I guess…it was still dark anyway)

After crossing the road of Gold Hills we descended ever so gracefully into the parking lot of “Let’s Crab”. It was there that our merry band first encountered disunion in our ranks as Sir Skipper of Ohio regaled us all with his tales of dining woe at said establishment. To the contrary, Sir Slowest of Jams of the Island that is quite Long stated that his father was quite fond of said food hall. They of course then settled their debate as gentleman often do with a duel. (not true but we should’ve done this)

While we pondered these questions the rest of our company engaged in the following physical exertion:

X 3 Sets
30 seconds Merkins
15 seconds rest
30 seconds Squats
15 seconds rest
30 seconds LBC’s
15 seconds rest
30 seconds Burpees
15 seconds rest.

Upon completion of our task we ventured back out into the darkness. Passing a poultry dispensary we crossed over the road of 160 and ended this portion of our journey at a crossroads. (literally the parking lot of the bar/restaurant crossroads…the former lake wylie brewery)

It was here where Sir Mainframe raised the important point of dental care and the cost associated with this noble pursuit. We all decided that we are in the wrong vocation and to get over our sorrow we engaged in the following physical exertion:

X 3 Sets
30 seconds HR Merkins
15 seconds rest
30 seconds Lunges
15 seconds rest
30 seconds Flutters
15 seconds rest
30 seconds Burpees
15 seconds rest.

After this trial was satisfied we again pressed on galloping down the road like stallions to our next destination and our final test of manhood and endurance. Circling up, Sir Slowest of Jams remarked on one his past battle wounds in which he is now unable to wear his undergarments of choice. We all contemplated this tragedy as we begun our last physical test before our tale of trial would conclude:

X 3 Sets

30 seconds Diamond Merkins
15 seconds rest
30 seconds BBS/Hammers
15 seconds rest
30 seconds Burpees
15 seconds rest.

Upon completion of our final test we ventured back to where our journey began. Some, wept, some bled all basked in the morning light as the trials and tribulations of the past 45 minutes washed over us. With little time left on our journey together we circled up and all shared our plans for the future, now that our honor has been restored. (Most of us are cooking out and participating in Fantasy Football drafts this weekend)

It was indeed an honor…and humbling to lead such a sturdy group of men on this adventure. Until we meet again!

Fare thee Well!

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Death by squats

WARM UP:
SSH, IW, Merkins, and Plank kick throughs

THE THANG:

DORA
Partner up with mode of transportation being nur to the end of the parking lot and mosey back.

Using Cindys,
50 clean and press
50 Manmakers
100 Merkins (farmer carry the cinder block to the end of the parking lot and back instead of original mode of transport)

Switched to some Jack Webs:
Broad jump and squats; 1 broad jump, 4 squats. 2 jumps, 8 squats, up to 10 and 40.

Headed over to the playground for another quick Jack web.
Pull-ups and dips. 1 pull-up to 4 tricep dips. Went up to 5 and 20 before heading back to COT.

MARY:
ANNOUNCEMENTS: 9/11 activities and Dam2Dam sign up
COT:

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3 Evolutions of Hurt

PAX were encouraged to add an extra 10-15 pounds to their rucks for this week’s version of intense ruck training. Right after a quick disclaimer it was explained that the reason for the added weight was to prepare for the reality of GORUCK event. Rucks never weigh 20 or 30 pounds at an event. They start there and go up with the weight of gear, food, and water. So why train with less than you are going to shoulder when it comes time to face the challenge?

Unfortunately only 3 PAX carried the added weight this week, so hopefully the message sank in. And the added heckling from Cheddah for those not increasing weight probably didn’t hurt either.

WARMUP:
SSH X25
Merkins (slick) X10
That’s all…..

THE THANG:
Evolution 1:
Ruck to the top of the parking lot, drop the sandbags and ruck to the other end of the lot. We had the full length of the soccer field fence on our left side.

– Bear crawl 3 parking spots, complete 1 merkin
– Bear crawl 3 parking spots, complete 2 merkins
– Continue the series until the end of the spaces and 10 merkins was reached.

Collect the sandbags and complete a ruck around the big loop.

Evolution 2:
Drop the sandbags at the end of the parking lot on the same section we bear crawled. Walk down to the half way point and drop our rucks.

Ladder with 10 on one end and 1 on the other.
– Curls with the ruck
– Bent over rows with the sandbag
– Run between ~50yds

Collect all the gear and complete another big loop.

Evolution 3:
Pretty simple and terrible. Starting at one end of the stretch we were working on and moving the full length of the fence.

Toss the sandbag and complete a Man Maker until you reach the end.

MARY:
Went around the group calling exercises. From memory, we had LBCs, Big Boys, Box Cutters, Freddy Mercuries, and at least one more I can’t remember.

ANNOUNCEMENTS:
9/11 WOD at NAFO this Saturday at 0630. Bring a ruck and sandbag

COT:
Spocket is doing some great things with this AO!! I appreciate the opportunity to be a part of it.

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