IPC Week 3 – Chris Kyle WOD

WARMUP: grab a Cindy, stretch OYO while honoring Chris Kyle
THE THANG: 40 min AMRAP – 40 reps of Cindy swings, 40 reps Cindy jump overs, 40 reps Cindy thrusters, 40 reps derkins (feet on vertically oriented block)… then EVERY 5 MINS, run 25 yards, complete 5 burpees, go back 25 yards to your Cindy and pick up wherever you left off on your last Cindy exercise [8 rounds of 5 min AMRAP]
MARY: return your Cindy
ANNOUNCEMENTS: Read your Newsletter.
COT: Convergence this coming Monday at NAFO.

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STL meets Jack Webb

No warm-ups, no disclaimer (oops)
Ran down to school parking lot
Simple routine, at first light pole, kick off Jack Webb (1 merkin, 4 OH claps), run to the far end parking lot, 1 burpee. Add to the count +1 merkin, +4 OH claps and +1 burpee.
Finished with some time to spare, sprints between light poles and back to COT for bonus round of Jack Webb.

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Inaugural The Fort 9/11 Memorial Stair Climb

When: Saturday 9/13/2025, 06:00 – completion
Where: Nation Ford High School, Football Stadium
Why:
9/11 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as we knew it was forever changed after that day.
What:
In honor of the 24th anniversary of that fateful, horrible day, we will be doing a 9/11 Memorial Stair Climb.
Each of the NYC Twin Towers had 110 stories and 2,070 steps. The football stadium bleachers at Nation Ford High School (aka Honey Badger, Ring of Fire, and Varsity), there are 6 rows (the larger two-way rows) of steps, each row with 34 steps. Going up then down each of the 6 rows gets you 204 steps, which is one round. Repeat that 10 times, or 10 rounds, +1 more row, you have 2074 steps. We would run all 6 rows 10 rounds, then add one row to make it 66 rows total. Granted we’d be going up 66 times, down 66 times, but we’d get the total step count in. To keep things easy, we decided to do 11 total rounds.

After some encouraging words and lifting up some words in respect and honor of those lost, we set off. Some ran, some speed walked, others rucked. A few replicated the 60-70 lbs average load a fireman carries when prepped to fight. Coupons were added to the mix too. Work was done, excellent fellowship was shared, and the patches were well earned. Everyone did a GREAT job. It was quite a morning.

One thing – the stairs in twin towers, all 110 stories, would yield an elevation gain of 1,100 ft. Unfortunately, after 12 rounds or so, I only got 900 ft elevation gain. SO…..doing the math, next year we will be going for the elevation gain, which means we will have to do 15 rounds total of all those steps.

Thanks for the opportunity to lead.
NASA

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11s and miles

WARMUP: pledge
THE THANG: run to church corner down academy do 1 merkins. Then run all the way up hill to print shop then to pull up bars. Do 11s with pull ups and toes to bar. Run back past ABC store turn right on academy and go back down to church corner.
MARY: toes to bar count.
ANNOUNCEMENTS:
COT:

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Uphill both ways

WARMUP:
THE THANG: ran to academy and whiters intersection.

Ran up the big hill to parking lot, 10 hand release merkins
Back down to intersection, 10 butterfly sit-ups
Up the opposite hill to the Baptist church driveway 10 hand release merkins
Back down to intersection 10 butterfly sit-ups
Repeat
Back to COT
MARY:
ANNOUNCEMENTS:
COT:

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Grating of Cheese

We started the workout off this morning with some foreign concept…this thing called stretching, and the PAX dug it.

7s – Burpees and squats with a loop around the parking lot in between each set.

The Cheese Grater – This was a fan favorite this morning. It is similar to an Indian Run :running: but you are planking with bear crawls and pushups. It was terrible as Sir Charles says.

Dora: Partner 1 – 100 flutters, 200 Hello Dollies, and 300 LBCs. Partner 2 – Run a lap around CVS.

Back to COT for prayer slow and praises.

Prayers for Half Shell’s mom, Charlie Kirk, family, and country.

Jwow

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Inaugural The Fort 9/11 Memorial Stair Climb

Nation Ford High School football field stadium
06:00 launch

THE THANG:
Inaugural The Fort 9/11 Memorial Stair Climb
9/11 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as we knew it was forever changed after that day. This will be in honor of the 24th anniversary of that fateful day.

Setup:
Each of the NYC Twin Towers had 110 stories and 2,070 steps. Looking at the football stadium bleachers at Nation Ford High School (aka Honey Badger, Ring of Fire, and Varsity), there are 6 rows (the larger two-way rows) of steps, each row with approx 34 steps. Going up then down each of the 6 rows gets you 204 steps. Repeat that 10 times +1 more row, you have 2074 steps. We would run all 6 rows 10 times or rounds, then add one row to make it 61 rows total. Granted we’d be going up 61 times, down 61 times, but we’d get the total step count in. To keep it easy, we would do 11 complete rounds of steps, or 66 rows total.

Some guys ran it, some guys walked it, some guys rucked it. A handful tried to replicate the 60-70lbs average load firemen carry when prepped and going in for a fight. Coupons were added to the mix as well. Work was done, great fellowship was had, and patches were well earned. A prayer or convocation was presented at the start to honor all those lost on that fateful day. Excellent job everyone!! Remember, we GET TO do things like this. #NeverForget

Thankful and blessed to lead this. It WILL be back next year!
SYITG,
NASA

AAR:
This was the first time doing this, and to be honest I did not perform a pre-run on this to see what those bleachers would give us as far as elevation. In the end, per Garmin, I did right at 902 ft elevation gain in 2.36 miles in about 1hr 15 min in 12.5 rounds of bleachers (some of that 2.36 miles was lateral, horizontal movement from stairs to stairs). I actually finished the 11 rounds in 1 hr, but went to help and motivate others. BUT – to achieve the 110 story height of the twin towers’ stair wells, you need 1,100 ft elevation gain. I was 200 ft short. With that, doing the math, one round of bleacher steps is 75 ft elevation gain. So in order to get 1,100 ft elevation gain, we would have to do 14.6 rounds of bleacher steps, so make it 15 to keep it easy. That is doable.

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Remember 9/11

WARMUP:
THE THANG: partners up while partner 1 runs hill partner 2 does 9 burpees, 11 squat jacks, step ups until partner returns rinse and repeat for entire workout. Climbing stairs and being prepared for whatever comes our way is what we get to do and need to be prepared to do. Keep up the hard work.
MARY:
ANNOUNCEMENTS: inverted, convergence, golf
COT: prayers for our country and being the light to our neighbors. Show kindness and love

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Legs and core plus broga

WARMUP:
Windmills, Moroccan night clubs, low slow squats, mosey to benches, number of pax x 2 for step ups on the benches

THE THANG:
Leg web :leg: :spider_web:
1 squat, 4 cal raises; 2 squats, 8 calf raises… progressive to 10 squats and 40 calf raises
Run to bars, not really, we couldn’t run, so speed walked to pull up bars.
Run to bottom of hill, 10 SSH, NUR (run backwards) to first tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to second tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to third tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to fourth tree :deciduous_tree: and do 5 squats; a few pax did an extra circuit.
ABS web
1 big boy sit up, 4 heel touches; 2 BBSU, 4 HT… progressive to 10 BBSU and 40 HT. Lots of mumblechatter after this one.
Mosey to COT AREA

MARY:
Broga for 13 minutes. Great way to end a simple but effective workout.

ANNOUNCEMENTS:
flag handoff to Splinter; 3,4,5 and 6 folds by different PAX

COT:
Stays in COT

TINSEL :christmas_tree:

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Golden Corral – 8/26/25

WARMUP:
SSH
Imperial Walkers
Hillbilly Walkers
Cherry Pickers
Windmills
Moroccan Night Clubs

THE THANG:
Tour de Stockbridge parking Lot
10 reps of each exercise
Follow the MOT for that section
section 1-7: Bear Crawl
1. Squats
2. Merkins
3. Big boy sit-ups
4. Calf raises
5. Hello dollys
6. Burpees
7. Flutters

Section 8-13: Crab Walk
8. Shoulder Taps
9. Am Hammers
10. CDD’s
11. V-UPS
12. Dips
13. Seal Jacks

Section 14-20: Lunge Walk
14. OH raises
15. Derkins
16. Low Slow squats
17. Plank Jacks
18. Bobby Hurley
19. LBCs
20. Box Cutters

MARY:
ANNOUNCEMENTS:

COT: prayers for StandUps Uncle with cancer, USC students active shooter false alarm

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