I cannot find my weinke from this one but posting this for PAX credit.
WARMUP:
– Mosey the track loop around Runde Park
– Peter Parker x10 cadence
– Merkin x10 cadence
– Windmill x10 cadence
THE THANG:
Part 1:
– Separate into 2 groups. One group starts at YHC’s truck and the other group starts at the batting cages
– Each station will have two sets of exercises. The first exercise will be done when the count is and odd number and the second exercise will be done on the even number.
Batting cage:
– Wall paver stones native to the AO. The general consensus was that they weighed about 70lbs.
– Odd: Bent-over Rows
– Even: Squats holding the massive paver
Truck:
– “Hell Pavers” as previously labeled by Dark Helmet. Equivalent to a cinder block but more compact.
– Odd: Curls
– Even: Overhead Press
Rd 1: 15 count of the Odd exercise at the station your group started with. Then run to the other station and do a 15 count of the Odd exercise for that station.
Rd 2: 14 count of the Even exercise at the station your group started with. Then run to the other station and do a 14 count of the Even exercise for that station.
– Continue decreasing the count as you complete the exercises.
– We called it after the 7 count to be sure we had sufficient time for Part 2.
Part 2: Half-Pipe
– Ran to the bottom of the big hill. Once there we were nicely positioned at the bottom of 2 hills on either side of us….like a half-pipe.
– The moderate hill had 5 cones positioned moving up the hill. And the steep hill had spots marked with duct tape at various points up the hill with the last one at the top.
How the half-pipe works:
– Run to the first cone on the moderate hill. Complete 2 merkins. It was called out that if you were not matching Funhouse’s form, then you were doing it wrong.
– Run back to the bottom and up to the first marker on the big hill. Complete 2 burpees.
– Run back to the first cone on the moderate hill and complete 2 merkins. Continue to the second cone and complete 4 merkins. Run back to the first cone and complete 2 merkins facing the way you are running. This makes them derkins.
– Run to the first marker on the big hill and complete 2 burpees. Run to the second marker and complete 4 burpees. Run back to the first marker and complete 2 burpees facing downhill. Coming up on those while facing the downhill sucks on the legs!
– Continue the series for the 5 stations on each of the hills.
ANNOUNCEMENTS:
– Read your newsletter
– Prayers and Praises: Parenting, health, job searching
WARMUP:
– Little warmup lap with some stretching as we go (toy soldiers, knee to chest, etc.)
– Short COP with Merkins, Parker Peters, SSH
THE THANG:
– Jog back to area behind school where wall is…
– Perform Wallevens (it’s just elevens over the wall) – Mike Tysons and Burpees
– Head to front of school and to the bottom of Disco Hill (which I just named because of the purple lights in that one parking lot)
– Parking lot at bottom of hill = 40 SSH (IC)
– Run to end of guardrail = 20 Dips (IC)
– Run to top of hill at Ben Casey, grab a rock and don’t be a wuss = 40 curls, 40 OH Press, 40 Chest Press
– Back down the hill to the flag, stopping to finish our Dips on the guardrail = 20 more
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
Disclaimer: Not sure about the route, but it looked good on Google Maps.
Route:
Right on Holbrook
Left on Old Springs
Left on Trinity Ridge Pkwy
Right on Autumn Moon
Right on Country Overlook
Left on Trinity Ridge Pkwy
Right on Old Springs
Right on Holbrook
Back to COT
Distance was around 5 miles
WARMUP: SSH & Windmills
THE THANG: The Manion WOD honoring 1st Lieutenant Travis Manion, United States Marine Corps.
Travis Joseph Lemma Manion was born November 19, 1980 in Camp Lejeune, NC to an active duty Marine family. After settling in Doylestown, PA, Travis went on to LaSalle College High School where his strong leadership qualities set him apart both athletically and academically. He was an all-league standout in wrestling, football and lacrosse, a member of five championship teams, and an All-American wrestler. Travis was best known as a motivating and popular figure to his classmates. It was for these traits that Travis was awarded the Hal Selvey, Jr. Memorial Award for Unselfish Dedication and Leadership. This combination of leadership, athleticism, and academic achievement opened the door to his appointment to the United States Naval Academy.
Travis made the ultimate sacrifice in the Al Anbar province of Iraq on April 29, 2007. As Manion’s patrol concluded a search of a suspected insurgent house, it came under precision small arms fire attack. With the Corpsman grievously wounded by enemy fire and the attack developing into a full-scale ambush, First Lieutenant Manion and a fellow Marine exposed themselves to the increasing fire to pull the Corpsman out of the kill zone. After recovering the Corpsman and administering first aid, First Lieutenant Manion led his patrol in a counter attack, personally eliminating an enemy position with his M4 carbine and M203 grenade launcher. As he continued to direct the patrol, another Marine was wounded by the enemy’s accurate fire. He again moved across the kill zone, under fire by five insurgents, to recover the wounded Marine. Iraqi Army reinforcements, halted by an improvised explosive device, were unable to advance on the flank of the insurgents, and First Lieutenant Manion and his patrol found themselves taking fire from three sides. While fearlessly exposing himself to gain a more advantageous firing position and drawing enemy fire away from the wounded Marines, First Lieutenant Manion was fatally wounded by an enemy sniper. His courageous and deliberate actions inspired the eventual counter attack and ultimately saved the lives of every member of his patrol. By his outstanding display of decisive leadership, unlimited courage in the face of heavy enemy fire, and utmost devotion to duty, First Lieutenant Manion reflected great credit upon himself and upheld the highest traditions of the Marine Corps and the United States Naval Service.
MARY: Completed
ANNOUNCEMENTS: Announced
COT: 5th Core Principle w/ STL
WARMUP:
– Jog a lap with dynamic stretching
– Normal stretches (i.e. windmills, tappy-taps, etc)
– SSHs
– Merkins
THE THANG:
Ruck up and bag/sack up…
– Head to amphitheater
– Start with Hellevens
o Manmakers and curls
o Toss the bag up the hill – 10 manmakers
o Carry it down – 1 curl
o You know how it progresses from there…
Race lap around the school
o Crosswalk is the start and finish line, keep to the inside on the back lot, cut over at the sidewalk, turn right and go in front of the school
o As you cross over the crosswalk again, plank in order of finish
o Winners, in order, pick their sandbags for the next part
Go to the field – ground your rucks – take your selected sandbag
o 4 corners
Corner 1 – 10 OH press
Corner 2 – 20 bent over row
Corner 3 – 30 Deadlifts
Corner 4 – 40 Flutters with press (double count)
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
WARMUP: SSH, WINDMILLS, IMPERIAL WALKERS, MORROCAN NIGHTCLUBS
THE THANG: This Hero WOD is dedicated to Police Officer Arthur “Artie” Lopez of The Nassau County PD in NY. Officer Lopez was killed in the line of duty on October 23 2012 while conducting a car stop of a suspected hit amd run driver. while approaching the vehicle he was shot in the chest amd succumbed to his wounds at the hospital.
We did our warmup amd proceeded to do the WOD at the pullup bars.
5 PULLUPS
10 MERKINS
15 SQUATS
5 PULLUPS
10 CINDY THRUSTERS
RUN DOWN THE HILL AND RINSE AND REPEAT.
10 ROUNDS WERE COMPLETED BY ALL.
There was some mumblechatter but the Pax were reminded of who we were out there to HONOR and that we GET TO..
MARY: LBC’S, FLUTTERS, BIG BOYS and stretching
ANNOUNCEMENTS: Bethel shelter
COT: prays for marriages, Clickbait and for all in the circle
WARMUP: Lap with exercises
THE THANG: AMRAP 4 Autism – no partners. Show to know on April 22 at Alcatraz
MARY: Nope
ANNOUNCEMENTS: Some
COT: Around the horn. All men have STUFF – good to know we’re not alone in it and can unload our burdens in the gloom.
WARMUP:
300 yd mossy without ruck
Moroccan night clubs, windmill, low slow squats, SSH
THE THANG:
Pick a sandbag and perform the following:
The idea was to get 46 reps of each exercise so I broke it down into 3 cycles, 15+15+16 with a 300yd lap with ruck and sandbag after each cycle has been completed. Use you sandbag for all exercises, ruck on at all times except for last exercise:
Sandbag toss
High pulls
Curls
Squat
Over the shoulder toss
Bend over rows
Chest press (no ruck)
As planned it took about 50 minutes to complete all 3 cycles
MARY: 10 minutes of broga
ANNOUNCEMENTS: the Manion is coming, Chupacabra is coming out of hibernation, AMRAP for autism is coming in April
COT: stays at COT
It was great to start my birthday with such a fine group of PAX; Jäeger beer to take home for each attendee.
Tinsel OUT
WARMUP: pre-run the 1.1 mile loop with 3 stops with 3 burpees each.
THE THANG: 1.1 miles loop with 4 stations
Station 1: 25 mountain goats (3 mt climbers + 1 goat kick = 1)
Station 2: 25 AH
Station 3: 25 Mike Tysons
Station 4: 25 V-Abs
Rinse and repeat but this time 20 reps at each station. Rinse and repeat but this time 15 reps at each station.
MARY: 30 J-Loves and 30 Flotters
Total of 3.6 to 4 miles from every PAX.
ANNOUNCEMENTS: trash pick up, Bettle men’s shelter, start training for Jeager 2023
COT: families, work, banks, and others.