Tag: Rosie

Recycled in the rain

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WARMUP:
10 Windmills
10 Imperial Walkers
THE THANG:
Modified 4 corners with three rounds of 30, 20 and 10

Station 1
– side straddle hops
– Donkey kicks
– Penguins
– Run

Station 2
– Mountain climbers
– Squat jumps
– Shoulder taps
– Run

Station 3
– Merkins
– Plank jacks
– Shoulder taps
– Run

Station 4
– Burpees
– CDD
– Run

Rinse and repeat
MARY:
ANNOUNCEMENTS:
Bethel men’s shelter
Tortoise and hare
COT:
– PAX down rang
– Loved ones who are struggling
– Patience with kids this summer

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The Time is Always Now

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WARMUP: methodical
SSH
1 burpee
Windmill
2 burps
IW
3 burps
HW
4 burps
J-Lo
5 burps

Farmers carry

https://medium.com/@danjohn84123/humane-burpee-342d0054a13f
Finished with swing sequence to hit 100 total
5 swings
5 America swings
5 swings
5 swing squats
5 swings

Farmers carry

12 halos
10 split squats
Bear crawl the hill with the bell
12 halos
10 split squats

Waiter’s carry

3 https://www.instagram.com/reel/DHj1DVQSau2/?igsh=MXZhMjY4MGZlcHltbA== each side
(Couple of rounds)

3 dead lift
3 goblet squats
3 swings
SPRINT the hill
(Couple of rounds)

Farmers carry

4 clean to squat
4 thrusters
4 swings
4 rows right
4 rows left
8 merkins
(Couple of rounds)

5 burpee snatches each side to close out

ANNOUNCEMENTS:
Bethel service next week
Tortoise and Hare
Suplex has a long term EH coming to the Yard tomorrow

COT:
https://f3nation.com/get-right is never over because “The Time is Always Now.”

If something isn’t solid in your world, what are you gonna do about it? The time is now.
Put aside your ego, doubts, fears, worry, hesitations, past, limiting beliefs, and get started. The time is now.
You know what needs to be done. Gentlemen, the time is now.

“There is never a time in the future in which we will work out our salvation. The challenge
is in the moment, the time is always now.”
—James Baldwin

Grateful to share the gloom with you this morning

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Bald WOD

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WARMUP:
SSH, Windmill, IW, Honeymooner, Downward Dog
THE THANG:
Round 1: 20 reps of Merkins, LBC’s, Squats – Run Lap
20 reps of Dips, BBS, Monkey Humpers – Run lap
20 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
Round 2: 30 reps of Merkins, LBC’s, Squats – Run Lap
30 reps of Dips, BBS, Monkey Humpers – Run lap
30 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
Round 3: 40 reps of Merkins, LBC’s, Squats – Run Lap
40 reps of Dips, BBS, Monkey Humpers – Run lap
40 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
MARY: No
ANNOUNCEMENTS: Yes, RYN
COT: Yes

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Memorial Day at American Jackal

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WARMUP: SsH, Imperial Walkers, Moroccan night clubs, Cherry picker, low slow squat
THE THANG: 5 stations, we honored a fallen soldier to start each station.
5 minutes of work at each

Station 1: Spc. Joseph Nurre

“Volunteered to serve so his best friend wouldn’t be alone. He was killed by a road side bomb on August 21st, 2005.”

Focus: Leg endurance + cardio
• AMRAP 5 min:
• 20 Squats (scale: jump squats or air squats)
• 40 Mountain Climbers (4-count)
• 10 Step-back Lunges (scale to lunge hold for knee-friendly)

⸻

Station 2: Sgt. 1st Class Paul R. Smith

“Held his position under attack and manned a .50 cal, saving over 100 men at the cost of his life.”

Focus: Agility + balance
• 5-min Ladder:
• 5-10-15-20…
• Cone shuffles (10 yards out/back)
• Single-leg deadlifts (alt. legs, bodyweight or sandbag)
• Broad jump → backpedal return

⸻

Station 3: Spc. Ross A. McGinnis

“Threw himself on a grenade in a Humvee, absorbing the blast and saving his crew.”

Focus: Core and grit
• EMOM x 5 min:
• 15 Flutter Kicks (4-count)
• 10 Heels to Heaven
• Plank hold for remaining time
(Modify by reducing reps or sub flutter kicks with bent knee variations)

⸻

Station 4: Cpl. Jason L. Dunham

“Used his helmet and body to shield fellow Marines from a grenade, ultimately giving his life for theirs.”

Focus: Mobility + lower-body strength
• AMRAP 5 min:
• 20 Walking Lunges (or lunge in place)
• 15 Groiners (hip mobility)
• 20 Side Lunges (10 each side)

⸻

Station 5: Sgt. 1st Class Jared C. Monti

“Repeatedly braved enemy fire to rescue a wounded soldier. Was killed on his third attempt.”

Focus: Speed + explosive lower body
• Tabata (20:10 x 8 rounds) – Alternate:
• Box Jumps or Tuck Jumps (scale: step-ups)
• Sprint or High Knees
(Modify jumps to step-ups or fast step-backs)
MARY:
ANNOUNCEMENTS:
COT:

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Crab Sack

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Two Qs at The Fort
Fishstix Q:
Lap around the park stopping at each swing for warm – ups (SSHs, IWs, WMs, HBWs, MNCs). Stopped at the hill near the monument for a motified Dora. Both partners performed the standard exercises (Merkins, Squats, LBCs). At the completion of half the total reps (50, 100, 150), we moved to the top of the hill. First round was a run, second- wheelbarrow, third – bear crawl. With a few minutes left, we moseyed back to the theater for a few minutes of wall sits, bear crawl merkins.

Cohiba Q:
Ran to each swing and performed the number of reps with the number on the top of the swings by doing burpees, seal jacks, and Lunges at each swing. We started with 9 reps and went down to 1 rep. After the last swing we ran to the front of the amphitheater and did 3 Rounds of 10 reps each of Merkins and jump squats then during Round 1 after the exercises we bear crawl to a concrete pad and back, during Round 2 we did the same exercises with a crab walk to the concrete pad and back, and during Round 3 we did the same exercises with a Run to the concrete pad with a Nur on the way back. Then we just ran 1 loop around the park to COT
Mary: American Hammers until the time was up.

We work hard and had alot of laughs. While we were crab walking. I shared a story about a friend who was crabbing. If you haven’t tried it, it should be on your bucket list My friend caught a crab in his net and attempted to dislodge it from the net into a bucket. Unfortunately, when it flew off the net, it grabbed on to the first thing it hit, his nut sack. One in a million shot.

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The Hive Shovel Flag Hand-Off

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WARMUP: Happy Hour warmed us up for the impending bear down
THE THANG:
Round 1: 10-min AMRAP
10 x KBS
10 x KB squats
10 x KB deadlifts
10 x KB clean and jerk

Round 2: 25-min of suffering

PAX circle up at bottom of the hill.
Non-stop KB swings, accumulate as many as possible – every time you stop swinging you complete:
5x burpees
10x merkins
15x squats
Resume swinging

Meanwhile…pax take turns carrying heavy objects up the hill to the speed bump. Options included:
100lb sandy nut sack
60lb sandy hog (sand bag)

Everyone worked hard, everyone complained, everyone got better

MARY:
LBCs
American Hammers

ANNOUNCEMENTS: yes there were several

COT: Had to be there

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Fake playlistst band, real legs workout

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WARMUP:
Side straddle hops -Windmill, Merkin, Downward dogs, Honey Mooney, Mosey

THE THANG:
3 – Exercises 20 Min = legs
3 stations
40s work, 20s rest / 3x

Repeated exercises for 4 min, one minute rest thinking on grateful moments.
20 speed squats
Plank hold, hold for 20 seconds, count starts after the last man planks

Repeat for 4 min
6 Burpees
12 Side straddle hops
Bear crawl

Repeat for 4 min
10 Mountain climbers
20 Drop lunges
Bear crawl

Repeat for 4 min
10 Squat Sholders tap
20 Smurf Jacks
Bear crawl

Repeat for 4 min
10 – skaters
20 – American hammers

VQ take over – Exercises 15 Min = Core/cardio Non Stop
12 -Freddie Mercury sit up
12 – Flutter kicks
20 – Smurf Jacks

12 – Big boys sit up
12 – LBC
20 – Pop squats

12 – Jump lunge
12 – Jump squat
2 – Burpees

MARY: Hello Darling
ANNOUNCEMENTS:
COT:

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Rosie needs a cigarette afterwards

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WARMUP: ImpWalkers, ChPickers, WMills, HBWalkers… mosey to track/ endzone, then the Motivator, Down-Dog

THE THANG:

R.1: EZ-50 yard line pax choice of
– Fireman’s Drag (swap at 25)
– Piggy-Back
– Cocaine Bear crawl (2 merkins at each 5-yd. Line)
@50:
– IC: 10 Hello Ladies, 20 Plank-Jacks
– OYO: 30 BigBoiz, 40 Heel-taps
– CBCrawl back to EZ

Intermission: “The Violator” (corner to center of Field goal posts) -if unfamiliar, this is a bent-over-row, using partner‘s body weight… Done in caterpillar fashion (similar to cheese grater).

R.2: EZ-50 pax choice:
– Sparrow Runs (back to back: 1 pax carries other… who performs Rosalita during the ride)
– Walking Lunges
@50:
– IC: 40 AmHammers, 30 Gas Pumpers
– OYO: 20 LBC, 10 DyCockroaches
Return to EZ… same MoT

R.3: up & down bleachers till ~5:55

MARY: Pax- Derived Ab-Lab

ANNOUNCEMENTS: newsletter stuff

COT: yes

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Broga at the Yard

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WARMUP: SSH, Cherry Pickers, Slow Merkins, Windmill, Mosey
THE THANG: 4 corners that were actually a straight line
Lunges, Shoulder taps, good mornings, BBS, Slow Merkins, glute bridges, squat to calf raise, grave diggers, Freddy Mercurys, bear crawl, SSH, Imperial Walkers out of sync, slow squats
Broga
MARY:
ANNOUNCEMENTS:
COT:

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skinny arms

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WARMUP:
– SSH / CP / IW / WM
THE THANG:
– 4-corners: 2x sandbag / 2x cindy / 2x abs / 2x kettlebell
– tire flip: 2 teams
– Jack Webb: 1:4 Merkins + OH clap
MARY:
– 6-count burpee
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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