Tag: Rumbling Bald

Staff Sgt. Benjamin Noah Pennington

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Staff Sgt Ben was KIA at Prince Sultan Air Base on March 8, 2026 due to injuries sustained in an attack by Iran in Operation Epic Fury. He was 26 years old, from Glendale, Kentucky. An Eagle Scout who knew from a young age that he would join the army, he enlisted at age 18. Ben grew up in Glendale Christian Church, and recently in January 2026 he had reconnected with Jesus Christ by being baptized. His parents survive him; Tim & Carrie Pennington. Lt. General Sean Gainey said, “He gave the ultimate sacrifice for the country he loved. That makes him nothing less than a hero, and he will always be remembered that way.”

Warmup:

Imperial Walkers
Windmills
Merkins
Big Boy Situps
Low Slow Squat
Plank (Read about Staff Sgt. Benjamin Pennington)

Grab Cinder blocks, one per person. Farmers Carry to Bottom of Hill.

DORA:
100 Merkins
200 Squats
300 LBC
The partner farmer carries two cinder blocks up the hill and back.

Cindy Exercise. 10 pace bear crawl. Mosey. Merkins. Mosey back.
Complete one cindy exercise. Transit and return.

  • 20 Overhead Press
  • 20 Swings
  • 20 Chest Press from laying on back
  • 20 Squats
  • 20 Curls
  • 20 American Hammers

Repeat this list as time requires. (We barely made it to the end one time.)

Return cindys. Return to COT.

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Tax Day Cometh

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WARMUP: SSH, Stretch, Nightclubs, Merks, Squats, Seal Jax, LBCs
THE THANG: Board of Pain- 5 exercises 5/10/15 reps – taking a lap between sets. SSH, Squats, Merks, BBs, Plank Jax and Lunges.
7’s Hillwork: (Merks and squats)bottom with LBCs and Plank Jax at top.
MARY: None
ANNOUNCEMENTS: Bethel Men’s May 7th, May Ruck CSAUP, Litter Pickup June 6th, Tortoise and Hare…
COT: Prayers for mental health, marriages, health, Healing, and jobs.

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St.Patricks Day WOD in Honor of Joe McGarry

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Today we Honored my friend amd Mentor Officer Joe Mcgarry. Joe was a US Marine who served in Vietnam and 33 years in the NYC Transit Police and NYPD after the hostile takeover. Joe was a great cop and would drop everything to help a fellow cop
On 9/11 Joe answered the call like many of us and worked down at ground zero. Joe sadly passed from cancer two years ago in April from 9/11. He will be forever missed and never forgotten.
WARMUP: WINDMILLS,IMPERIAL WALKERS,HILLBILLY WALKERS AND SOME STRETCHING
THE THANG: WE DID 17 REPS OF EACH EXERCISE AMD RAN THE BUSLOOP. MOST GOT AT LEAST 5 ROUNDS SOME GOT MORE.
LEPRCHAUN LUNGES
LORD OF THE DANCE SSH
GREEN MT CLIMBERS
DROPKICK MURPHY SHOULDER TAPS
IRISH TWISTS
POT O’GOLD SQUATS
PATTY O’PUSHUPS W/ PLANKJACK
KISSE IM IRISH SITUPS
MARY: NO MARY
ANNOUNCEMENTS:
COT: PRAYERS FOR UHAUL AND MARRIAGES

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King of Ring – IPC Style

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Workout inspired by IPC Killer Bs, modified the routine a bit, still sucked, but better for it.

WARMUP: 50xSSHIC at COT, moseyed to the FB field, 5 burpees OYO, ready to work.

THE THANG:
Start on goal line
Broad Jump to 10 yard line
Perform 5 Burpees, 10 Bonnie Blairs, 15 BigBoySitups

Broad Jump to 20 yard line
Perform 5 Burpees, 10 Bonnie Blairs, 15 BigBoySitups

Broad Jump to 30 yard line
Perform 5 Burpees, 10 Bonnie Blairs, 15 BigBoySitups

From the 30 yard line bear crawl back to goal line and perform 20 Merkins & 15 Jump Squats & 10 Straight Lower Leg Lifts

Run 100 yards to other goal line and then NUR back to starting goal line

Round completed, rinse and repeat. PAX who finishes most rounds is King of the Ring

MARY: No time for her

ANNOUNCEMENTS: Break the Dam Feb 28th, Bethel Men’s Shelter serve feedback request by FloatBridge

COT: STK

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New Beginnings

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WARMUP:
Short mosey around the parking lot and then stopped for warm up: 15 SSH, 15 IW, 5 burpees, 15 Windmill, 5 burpees, 10 Potato PickerS
THE THANG:
Started with 4 corners: 15 Merkins, 15 jump squats, 15 LBC, 15 lunges. Rinse and repeat 2 more times with reps of 10 & 5 with some backwards running.

Mosey to get some cinder blocks and head to front of elementary school. Partner up for 100 Shoulder Press, 100 curls, 100 squats and 100 derkins while partner runs the parking lot.

MARY:
Plenty to close out the workout
ANNOUNCEMENTS:
COT: I brought us out. Grateful to be able to lead.

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Varsity

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WARMUP: little mosey, SSH, imperial walkers, cherry pickers, Moroccan nightclubs.
THE THANG: grab a Cindy and down to the parking lot for a star or four corner.
Round one
One manmaker in center after every each exercise
Five of of each rep in the corners
Merkins
Jump squats
Bobby Hurley
Flying squirrel
Each round add one man maker and five additional reps two outside exercises
MARY: we did some math and then some Freddy’s
ANNOUNCEMENTS:
COT:

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Modified Laredo – Cowboy Up!

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Wasn’t a coincidence that I participated in GTE-59 where we had the opportunity to complete the Laredo WOD during the event, then was DR in Houston, TX for a week – birthplace of our fallen hero, and then was asked to lead the Honey Badger workout the following Monday. So, this morning we honored Staff Sgt. Laredo who gave everything for his WHY. What are willing to give, or give up for your WHY?

WARMUP: Regular culprits were performed with the proper call out – NEISPMICE

THE THANG:
Normal Laredo WOD is the following:
24 – Merkins
24 – Squats
24 – Walking Lunges
Run 400meters
Complete 6 rounds

This morning we amped it up a bit:
24 – Man Makers w/Cindy
24 – Squats w/ Cindy
24 – Walking Lunges w/Cindy
Run 400meters

Completed 6 rounds for a total of :
144 – MMs w/ Cindy
144 – Squats w/Cindy
144 – WLs w/ Cindy
1.5 miles

MARY: None Needed!!!

ANNOUNCEMENTS: Read your newsletter!!!

COT: STK!

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My Mother-In -Law Got has Attitude (MILGA)

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WARMUP:
1. Moroccan Night Club X 10
2. Windmill X 10
3. Imperial Walker x 10
THE THANG:
– Partner workout
– 40 Burpees
– 60 Merkins
– 80 Squats
– 100 LBCs
– 120 Side Straddle Hop
– 4 corners
– Round 1 x 5 reps at each station
– Round 2 x 10 reps at each station
– Round 3 x 15 reps at each station
– Stations
– #1
– Burpees
– Merkins
– Seal Jacks
– #2
– CDD
– Suicides
– Shoulder taps
– #3
– Mountain Climbers
– Jump Squats
– Plank Jacks
– #4
– Side Straddle Hops
– Penguin
– ?
– 10 dips and 10 steps ups on the benches
MARY:
ANNOUNCEMENTS:
1. Trash Pickup 10/25 or 11/1
2. Christmas Party
3. Massey Blood Drive 11/1
4.
COT:

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Hidden Valley Ranch

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WARMUP: SSH, WM, CP, IW, Broga
THE THANG: Mosey to SMS car loop
30 Reps of the following:
Merkins
Squats
LBC’s
Monkey Humpers – Run car loop
Repeat above / 20 reps – Run car loop
Repeat above / 10 reps – Run car loop
Recovery Walk to bus Loop at rear of school
3 minute conversation about life
20 Plank Jacks / 20 Manmakers
Mosey to blue tables at front of school
Step-ups / 15 E/L
30 Calf Raises
30 Dips
Head to COT
MARY: YES
ANNOUNCEMENTS: RYN
COT: Always

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