Tag: Rumbling Bald

30th bday Q

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WARMUP: Mosey, SSH, cherry pickers, windmill, imperial walkers, hillbilly walkers, moroccan nightclub, overhead claps, plank with a few merkins
THE THANG: Use light poles as stations, 8 stations – merkins (10, 20, 30), squats (10, 20, 30), and flutter kicks (30, 30). Mosey to wall sits with bear crawls, mosey to benches – dips, step ups, and inclined merkins (30, 20, 10). Mosey to cindy and pull up bars – curls and knee ups. Mosey back to flag for abs and stretching.
MARY:
ANNOUNCEMENTS: Street clean up info soon, CSAUPs, school supply fundraiser
COT: Prayers and praises – safe travels and family matters

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Killer B’s plus

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WARMUP: IC exercises and stretches
THE THANG: Killer B’s on the football field —
End zone:
5 burpees –> Bear Crawl 10 yards to 10 yard line
10 Yard Line:
5 Burpees / 10 Bomb jacks —> Broad jump 10 yards to 20 yard line
20 Yard Line:
5 Burpees / 10 bomb jacks / 15 Bonnie Blair’s —> Bear crawl 10 yards to 30 yard mark
30 Yard Line:
5 Burpees / 10 bomb jacks / 15 Bonnie Blair’s / 20 Big Boy Sit Ups —> Bear crawl 30 yards back to Endzone
All run a lap, repeat
Run 2 laps then we all ran to the end of the bleachers and followed up and down the stairs to the other end.
MARY: stretching for the last couple mins
ANNOUNCEMENTS: sweaty Barry Thursday, Jaegar upcoming, tortoise and the hare upcoming, stuff the bus upcoming- sign ups open
COT: prayers for the Shook family, prayers for the FMHS 10th grader’s family, prayers for marriages, prayers for kids back to school soon

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July 4th Hangover

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Warmup
Mosey run (with butt kickers, high knees, toy soldiers)
SSH (10x I/C)
Windmills (10x I/C)
Imperial Walkers (12x I/C)
Morrocan N/C (10x I/C)
Low Slow Squats (10x I/C)
Arm Circles (12x I/C)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog/honeymooner)

Thang 1
At Pull up bars: interval routine, 20 seconds on exercise followed by 20 seconds rest. Exercises are below:
Pull-ups
Big Boy Situps
Chin-ups
Merkins
Squats (with cinder block)
Repeated, but swapped in bent over rows (with block), chin ups, switch grips, curls (block), etc to keep it interesting for a total of three sets.

Run to school entrance

Thang 2
At the benches: interval routine, 35 seconds on exercise followed by 15 seconds rest. Exercises are below:
Dips
Imperial Walkers
Step ups
Incline merkins
Calf raises
Repeat for a total of three sets.

Run to COT area

Mary: Freddies, leg raises, box cutters, LBC, etc.

Fini, COT

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300% humidity and 80 degrees

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WARMUP:
SSH
Cherry pickers
Windmill
Low slow squat
Maraca nightclub
Arm circles

THE THANG:
Mosey to the track where shield and his 2.0 were already putting in the work. Great job!

Run a mile
100 merkins
110 yd bear crawl
Run .75 mile
100 merkins
110 yd bear crawl
Run .50 mile
100 squats
100 LBCs
Run .25
100 squats
100 LBCs

Run stadium steps till time

Finished off workout with Airborne hip exercises. Dark Helmet is not a fan so he didn’t participate.

Great work by all Pax. It was extremely hot and humid but they all pushed to get through at least the last round of bear crawl. Leaders were running stadium steps when time was called.

This was a workout created to honor DEA Special Agent Terry Watson. Who was killed in Bogota Colombia June 20, 2013.

Workout was modified, but it still sucked.
MARY:
ANNOUNCEMENTS:
COT:

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Bringing Fire at ROF

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WARMUP:

Mosey to the ROTC building for Warmaroma
SSH x 30
MNC x 15
Mtn Climbers x 20
Peter Parker x 15
Windmills x 10
Smurfjacks x 10

Head over and grab a Cindy then mosey to football stadium

THE THANG:

5 Manmakers
10 Goblet Squats
15 Curls
20 Triceps
25 Flutters

All with Cindy

Indian Run a lap

Overhead Marches (from Youtbube) to concession stand and back

Rinse and Repeat adding 1 each time (YHC missed this the first time)

Mosey back to put Cindy up

Mary

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Battle of Midway

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June 4, 5, 6, and 7 in 1942 was the battle of Midway.
Started with a mosey run to parking spot #19 and did: SSH, Windmills, Imperial Walkers, Moroccan N/C.

Then ran to spot #42 and did Low slow squats, arm circles, perter parkers
Talked about Pearl Harbor and how the IJN missed the carriers and they missed the cryptography offices.

Ran to the pull up bars, pax placed a cindy near the pull up bar and then did: 3 pull ups, 4 toes to bar, 5 manmakers. Plank for the six. Repeat. Plank for the six, repeat.

Talked about how the IJN code was partially broken by the US and knew that Midway island was the ‘bait’ to lure the USN carriers to fight and get sunk by the IJN.

Run relays: run to cone #1 (200 feet away) and do 20 bobby hurleys. Run back to start line. Run to cone #2 (400 feet away) and do 20 bobbies. Run back to start line. Run to cone #3 (600 feet away) and do 20 bobbies.
Noted in chalk was: Cone 1 = Enterprise, cone 2 = Hornet, cone 3 = Yorktown. These are the three USN carriers.

Pass the ammo: Pax curb plank, pass a cindy down the line, do three curb merkins, pass the block back, rinse repeat.

Noted how the IJN was stunned that the Yorktown was still afloat; they truly thought it was sunk a few weeks earlier at the battle of Coral Sea. But the Yorktown was patched up at Pearl (a miracle of manpower and materials) and made its way to Midway.

Blocks: Curls, OH press, KB swings, Squats.

Noted how a group of USN dive bombers (from the Enterprise) were searching for the IJN Carriers and were extremely low on fuel. Their leader, McClusky, had a choice: Return to the Enterprise for fuel and try again, or continue with the grid search pattern…McClusky does neither and on gut feel heads Northwest and finds three IJN carriers. Then, another miracle, a dive bomber wing from the Yorktown show up at the nearly the exact same spot a few minutes later. Result: Within three minutes three IJN carriers were on fire and badly hit. They sunk.

Mentioned how the fourth IJN carrier decided to steam ahead right into the USN fleet with the hubris to believe they could take them out themselves. This carrier was hit and sunk. Mentioned that USN carrier Yorktown got badly hit and sunk on June 7th. US lost 1 carrier, IJN lost four.

Ran to COT, did burpee quiz: Name the USN carriers. (correctly answered and subtraction of 3 burpees), Name the USN carrier sunk (correctly answered Yorktown and subtraction of 3 burpees). Pax still had to do 6 burpees.

Fini.

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WOD: Zachary Tellier

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WARMUP:
25 EA – SSH
10 EA – Cherry Pickers
10 EA – Imperial Walkers
10 EA – Hillbilly Walkers
Mosey around NAFO to front of school

THE THANG:
WOD: Zachary Tellier
10 Burpees
Run to and around the traffic circle

10 Burpees
25 Pushups
– Run to and around the traffic circle

10 Burpees
25 Pushups
50 Lunges (25 each leg)
– Run to and around the traffic circle

10 Burpees
25 Pushups
50 Lunges (25 each leg)
100 Sit-Ups
– Run to and around the traffic circle

10 Burpees
25 Pushups
50 Lunges (25 each leg)
100 Sit-Ups
150 Air Squats
– Run to and around the traffic circle

Mosey to bars
5 Pullups
5 V-Ups
5 LBC’s
5 Freddy Mercury’s
(4 rounds)

MARY:
ANNOUNCEMENTS:
COT:
Zackary Tellier Story – Background: Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

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Track and Field

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WARMUP: At 50 yard line of NAFO football field…low slow squats, flutters, Carolina Dry Docks, Moroccan Nightclubs, Windmill
THE THANG: Mozy to goal line and 5 yard line. Pax were evenly split and faced each other in plank position starting on the sideline. Pax completed 4 plank jacks, 4 mountain climbers, 4 shoulder taps then moved 4 arm widths toward the opposite side of the field. Rinse and repeat until Pax reaches opposite sideline.
Once completed, Pax moved to the track for bear crawl 1/2 of curved portion of track followed by lunge walk remainder of curved portion. At straightaway, ran to the next curved portion for rinse and repeat of bear crawl and lunge walk. At the next straightaway, sprint to initial starting point.
Return to the field for rinse and repeat of 4s until Pax reached the opposite side of the field. Once completed, we started the rinse and repeat of the track lap but modified to full run after initial bear crawl/lunge due to time considerations.
After the lap, Pax moved to the goal line for run to the 50 yard line for 50 LBCs then back to goal line for 5 LBCs. Rinse and repeat descending distances for 40/4 SSH, 30/3 CDD, 20/2 windmill merkins, 10/1 burpees.
Back to COT.
MARY: No time
ANNOUNCEMENTS: upcoming CSAUPs + patch for completing the trifecta.
COT: Prayers for families, travel, marriages, heart health

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