Tag: Minuteman

Load toads in, load toads out. Load toads running all about

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A few more SIMULATED F-15s had to divert and landed at AO Pantheon. Two simulated load crews were formed by PAX.

WARMUP: Lunge Walk, Butt Kickers to the simulated AIM-9M loading station

THE THANG: 3 stations were set up simulating the load out for an F-15C/D: AIM-9M, AIM-7, and 20mm

9s – lift/carry simulated missile to load all four stations then shoulder carry to next spot for loading (actual missiles weigh 200 lbs – simulated missiles were 30# ruck for rocket motor, cinder block for guidance/warhead)

7s – 20# KB
         Two-handed curls x 20
         Swings x 20
         Goblet Squat x 20
                 partner(s) merkins first round BBSU second

20mm rounds – Pain Randomizer
All crew members perform 20 exercises resulting from die being rolled 3x

Mosey around parking lot between stations.

MARY: Just a little light stretching

ANNOUNCEMENTS: Find an event to contribute to D2D fundraising

COT: Branch family grieving loss of Louie.
Jordan family

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Hump Day Burpee fest

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WARMUP: mosey to far side of soccer fields and 10 double count windmills approved by Trucker, 5 burpees, 10 low slow squats with a hold to Moroccan night clubs while in the peoples chair. Recover, 4 burpees, 10 imperial walkers I/C, 3 burpees, 10 hillbilly walkers I/C, 2 burpees, 10 merkins I/C, 1 burpee

THE THANG: partner Dora 100-200-300: 100 burpees, 200 squats, 300 S/C flutters

Mosey to side parking lot for four corners of 5, 10,15,20 with nurring and side shuffles between corners. 3 rounds

5- h/r merkins, kraken burpees, burpees
10 – jump squats, lunges, merkins
15 – merkins, Carolina dry docks, squats
20 – big boy sit ups, shoulder taps, calf raises

One lap around the soccer fields with 2 burpees at each light pole. Just enough time to get to COT.

ANNOUNCEMENTS: you had to be there, but read your newsletter.
COT: you had to be there. It was held.

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Who moved the Snake Pit?

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WARMUP: SSH, Windmill, IW, HW, Cherry-picking
THE THANG: SealSitUp, merkins IC, PlankJack
Mosey
Pain Randomizer
Mosey
KB work: curls, offset merkin pass
Indian run with KB transfer
MARY: stretching and stuff
ANNOUNCEMENTS: D2D kickoff this weekend, fundraisers, NEWSLETTER NEWSLETTER NEWSLETTER
COT:

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↕️↔️↖️↘️⬅️

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WARMUP: slow mosey, SSH , Windmills, Moroccan nightclubs, broga
THE THANG: quick intro to the light poles that had arrows pointing in various directions. All sets of 10 for each exercise. First round we ran between light poles. Next round we did a lap between poles. Exercises added at each pole. 10 arrows in total. Merkins, big boys, plank jacks, ssh, squats, lbcs, flutters, mtn climbers, American hammers, and burpees.
MARY: no time
ANNOUNCEMENTS: trash pickup and sleet shooting.
COT:

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10 Year Convergence

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Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.

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The Final Countdown

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The day finally arrived for our CSAUP, The FInal Countdown. The rainy weather was not ideal, but it helped keep the temperature and humidity down for ideal running conditions. 67 men participated in the event. Most groups participated in the relay. Ruckers and trail runners fought the elements and got their work done to.
Relay details:   The first Pax will run 3 miles and return to the starting point.  The 1st and 2nd Pax will run 3 miles and return to the starting point. The 1st, 2nd, and 3rd runner will run the final 3 miles.  Each route will be unique.  If you get lost, just run 3 miles and return back to the park.

Total miles:  3+3+3 = 10 F3 math   (Runner 1 – 9 miles, Runner 2 – 6 miles, Runner 3 – 3 miles)

Inspiring stuff this morning. River Rat’s 2.0s ran the course like it was a lap around the track. Lots of guys ran distances they have never run before.
We’ve got a good pool of runners for the upcoming Dam to Dam Relay.

Great job by everyone this morning!

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PAINtheon Games – The Fort is 10

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WARMUP: 0500 Warmup with SSH, Merkins, Mtn Climbers, Peter Parkers and SSH (Cadence? Sometimes?)

THE THANG: Really just a large amount of stupid. AMRAP 2 Minutes of Merkins, Big Boy Situps and Burpees each. 100 Yard Bear Crawl Dash, Timed 1 Mile, Timed BTTW, Time 6 inch Hold (not that six inches) and Burpee Chase (0.33 mile with 4 stations requiring 5 burpees each). Here is how things shook out (hope this works):

PAX Name Merkins Sit-Ups Burpees 100 Yd BC Dash 1 Mile BTTW Time 6 Inch Time Burpee Chase
Zima 48 30 10 Clipboard Q Some 0:21 Meh Nope!
Spud 128 40 23 Modify 8:38 1:20 1:06 4:30
38 Special 37 45 16 2:07 11:17 No Thanks 0:02 5:09
Trucker 89 80 15 2:23 10:32 0:16 0:47 4:58
Bonsai 68 71 21 1:12 8:28 1:00 1:10 3:52
Minuteman 41 37 25 2:06 7:45 0:30 1:00 4:11
Fishstix 75 62 25 1:38 7:30 0:39 0:40 3:40
Juliet 44 55 31 0:32 7:16 1:11 0:39 3:34
Flounder 135 79 33 2:32 10:00 1:15 0:30 7:00+
Shady 60 66 24 1:34 Not Legible 1:04 0:48 4:20
Band Camp 86 52 27 0:30 8:07 1:04 1:16 4:09

MARY: Nope
ANNOUNCEMENTS: 10 Year Kickoff, Final Countdown CSAUP, Read Your Newsletter
COT: Prayers for Shower Curtain, Cable Guy and 2.0s starting school

Honored to lead and glad y’all still remember me. Ha!

-Zima Out

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no gears required

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WARMUP: small mosey, 20 SSH, 10 imperial walkers, 10 cherry pickers, 10 good mornings, 10 low slow squat
THE THANG: starting by the bike rack do 12 BBSU, run past the front entrance to the intersection at the side of the school, 12 kick through merkins, back to the bike racks, 11, 10,… you get it
any who finish starts at 1 burpee and works their way up. Fishstix and Minuteman got to one burpee before time was up
MARY: 60 seconds left on the clock, Minuteman called a 10 count superman with a ripcord pull. Stix called a body destroyer to run out the last few seconds
ANNOUNCEMENTS: 10 year stuff is coming, ready the newsletter
COT:

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MinuteMan’s soggy quads

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I’m giving Spud the Q spot here since Minuteman isn’t in Slack, and since Spud and MinuteMan definitely collaborated on this morning’s helping of pain.
WARMUP: Quick indian run around the field followed by something like the “Spinal Fluid mover” which was some nice back stretching
THE THANG: Cones were set up about 10m apart through the middle of the field the long way. We lunge walked to the first cone, did 10 merkinss, 20 LBCs, 30 SSH and ran back to start. Then lunge walk to the second, repeat. All the way to the 9th or so.

Then the “circle of iron” where the guy in the middle did 20 arm curls (each side) with 10’s or 20s while everyone else alternated exercises
Round 1: Plank, dying cockroach
Round 2: Freddy Mercury, CDD
Round 3: Burpees
MARY:
ANNOUNCEMENTS: didn’t really announce much
COT: lot’s of prayers for health. Cancer is a PITA to say the least, a few praises, too

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Hills of Tega Cay

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Your previous Site Q was called upon to bring back #BAOPS Pain to Alcatraz. Sadly the current Site Q conveniently scheduled YHC when he was away…hmmmm. All week YHC was planning a weinke so that his entire Bourbon Chase team would post and support their driver. Well, only 2 posted, so the remaining team members will be walking or running between transition locations. What is Tega Cay known for? Well Fishsticks created a weinke “one time” that allows all PAX to experience all the HILLS of Tega Cay, so I figured why not use that as a platform. We also welcomed a FNG!!

The Thang:

During COP discussed the weinke as staying on the parking for full hour. HA! after a short COP, mossy to pull-up bars (shocking). Each PAX held plank while each did 5 pull-ups. The FNG was the second best performing pull-ups! Mossy along the path to the intersection of Tega Cay DR and Woodhaven Dr. That is base camp. From there, there are 6 legs (hills) to explore. Run to end of Woodhaven, Timberlake, Catamaran, to the lower fire station parking lot, to the bridge, and to the bottom of the infamous hill. Do 10 merkins, then back to base for 15 LBCs. Some got 4+ miles, others 3+ miles…..it was glorious!

As for FNG, grew up in Iowa and a Hawkeyes fan…..Hayden Frye is their head coach for those non-Big10 fans. YEs Big10 is THE college football conference!

Trucker out

 

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