Tag: Nasa

NASA?

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WARMUP: OYO
THE THANG: MUNN -> Harris -> ardrey – WEP -> trail back to Harris -> munn 4mi +/-
MARY: no
ANNOUNCEMENTS: newsletter, la grama, BOLO new AO trailhead coming this fall – see McHale
COT: health/ dr visits…. Mostly kept in our hearts today

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Bat-flippin’ Pharaoh

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WARMUP: dynamic plank + broga
THE THANG: partner work:
Set 1: sit-up get up with partner pull assist x12 AND partner merkins
Set 2: side plank on curb partner jump over x12 AND partner leg throws x12
Set 3: partner sled push to curb each person AND wheelbarrow shoulder taps x12
Run ~150m loop, 1 curb burpee and 10 SSH on repeat until 6 is in

Repeat all that 3x

MARY: circle up, alternate pax choice abs with choice reps AND supermans x6
ANNOUNCEMENTS: newsletter
COT: names FNG

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1775

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Low slow squats
Irkins

Team Bermuda Triangle
2 teams, each with 3 cones marked about 30 yards apart
1 burpee at cone 1, bear crawl to cone 2, then do 2 burpees, bear crawl to cone 3 and do 3 burpees. Bear crawl back to cone 1 and repeat for a total of 3 rounds. Team 1 smoked team 2
THE THANG:
1775
Three rounds of:
17 burpees
75 prayer squats (thighs at or below 90)
Lap around Harris teeter
MARY:
Flutters
Box cutters
ANNOUNCEMENTS:
COT:

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Complicated Math

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Run down to the flag poles at the Elementary School. Divide into teams of 3, pax 1 and 2 at each end of the parking loop doing exercises while third pax ran to one end of the parking loop to switch out with pax 2. Pax 2 ran to Pax 1 and switched out. Three full rounds were completed.
Next, we moseyed to the brick wall, 5 muscle ups, +2 every time we returned to the wall. Ran to the field parking lot 10 squats back to the brick wall, repeat the squats at each light pole
Back to COT.

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Dawn Patrol

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WARMUP: multiple 10 count warmups
THE THANG: 4 corners hit upper, lower and core body work at each stop
MARY:
ANNOUNCEMENTS: bethel men’s shelter, CRI out workday Aug 1st,
COT: prayers for minuteman’s mother in law, marriages and kids

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Gam Guillotine Redux

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This BB is going to be easy, at least for the workout part. In honor of the 10th anniversary of my first F3 workout – 6/29/2016 at Pantheon with Jekyll on Q – I decided to recreate his Q nearly verbatim. I was able to find his original back blast. This is yet ANOTHER reason to do these things!!
WARMUP:
Mosey around the lower parking lot, then circle up near COT for the following:

  • 20 SSH
  • 10 WM
  • 15 IW
  • 20 MNC
  • 10 strawberry pickers

Then mosey over to the top of the hill on the roadway next to the USMC JROTC building.
THE THANG:
Gam Guillotine
Start at the top of the hill.
Round 1
5 squats, run to stop sign at bottom, then do 5 jump squats. 1 round is up and back. Do 5 rounds total. Ended up back up at the top.
Lungewalked 1/2 way down, crabwalk 1/2 way down. NUR back up the hill to start.
Round 2
5 lunges each leg, then run down to bottom, then 5 Mary Catherines each leg (or 5 jump squats each leg). Do 5 rounds total. Ended up back at the top of the hill.
Round 3
Jack webbs. 1 Merkin, then 4 overhead claps. 10 rounds total, to where we did 10 merkins, 40 OH claps last round.
Back to COT.
>> It was just as horrible today as it was 10 years ago, and it hurt ALOT back then. Back then we ran 'the camelback' portion of the path to heart attack hill in Tega Cay, a short section less than 1/10th a mile but had 12-15% grade. I remember almost passing out on round 8 of the hill. This time we had only 5-7% grade and it was still nasty.
MARY:
We got back to COT with enough time to knock out 20 flutters (2 ct), that's it. Time's up.
ANNOUNCEMENTS:
Alot going on. Read the newsletter, get involved. If you do not see something in the newsletter or hear in the COTs that you want to push, then push it, lead it. Invigorate your male community leadership.
COT:
Alot lifted up. Welcome back Tang!

Thanks for the opportunity to lead.
Blessings and SYITG,
-NASA

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Tuesday Ballroom

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WARMUP: a little stretching mosey then more Broga
THE THANG: mosey down hill to start the fun. Do 3/4 exercises the. Run around the loop. Round 1: WAM, merkins, shoulder taps, run round 2 SSH, OH claps, Moroccan KCs, run Round 3 squats, sumo, calve raises, monkey humpers run Round 4 LBC, weezy Jeff, amer hammers, flutters run. Next was a partner DORA
100 Merkins, 200 squats and 300 LBCs. Back to COT
MARY: not much.
ANNOUNCEMENTS: Bethel, trash pickup, CRI in Rock Hill

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Honoring Navy SEAL Lt Brendan Looney with TMF trailer of pain

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I was able to convince one of the Travis Manion Foundation managers (Chris) to bring one of their trailers of pain to honor a fallen hero. Today we honored 1st Lt Travis Manion’s best friend Lt Brendan Looney. They were best friends and they are buried side by side at Arlington National Cemetery after their heroic acts and careers.

WARMUP:

windmills, low slow squats, Moroccan night clubs

THE THANG:
Our friend Chris AKA “Hawkeye”now, had all sorts of toys 🧸 🚂🪀in his trailer but we went for 60lbs sandbags.

The WOD:

DOB // 02.24.1981
2 laps run/ruck
24 Over the head/shoulder sandbag toss
81 calf raises

He died on his 59th mission.
59 squats with sandbag optional, all of us did the majority of squats with a bag on our shoulders.

DOD // 09.21.2010
9 man makers
21 front sand bag tosses
10 lunges

Rinse and repeat!! We completed two full rounds.

Everyone was smoked 💨

MARY: flutter kicks, LBC’s and box cutters for 2 minutes

ANNOUNCEMENTS: Bethel, trash pick up,
COT: stays in COT

Tinsel 🎄 OUT… you are welcome!!

Honoring Navy SEAL Lt Brendan Looney with TMF trailer of pain

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