U.S. Marine Cpl. Albert Gettings – “Bert”

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, Il Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

WARMUP:
Ran the 400m loop
1st corner: 15 SSH IC
2nd corner: 10 Windmills IC
3rd corner: 15 Imperial Walker IC & 15 Hillbilly Walker IC
4th corner: Plank while honoring “Bert”

THE THANG:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

MARY:
No need

ANNOUNCEMENTS:
Iron Pax Week 1 – ROF 0500 & Varsity 0500
The Fort 12 Year Anniversary 9/28/24 0630 WEP

COT:
Show To Know

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The Grand Old Duke of York

I usually only write anything here to make <@UGU3XR5RP> happy, since he’s the only one that reads these, but I am trying to turn over a new leaf, because I do believe in the value of a BB, which is why I write my idiot reports. Problem is, I’m not a data guy, details of many kinds escape me, and I have a general disdain for rules or other practices that I see as officious, or that have high potential to be abused at some point by those who administer them (but often do not follow them – see also: Government).

But whatever… I’m a reasonable guy, most of the time, though I do get a lot more credit for being a jerk than is probably entirely true. Though I’ll be the first to say (and I often do) that we shouldn’t let facts get in the way of a good story, or a promising relationship get in the way of a good joke.

With that said, here’s what happened…

WARMUP: Sure enough… a little jog, a little windmill, a little merkin… I have a few hits that I play most every time. I should probably switch it up some, but I probably won’t.

THE THANG: “The Grand Old Duke Of York”
If you aren’t familiar with the children’s Nursery Rhyme, then this will seem even dumber than it already was.

(See the link in Slack if you want to watch the critically-acclaimed Peppa Pig version, or just Google that stuff yourself. It won’t be the weirdest crap most of you have Googled in the last week…)

Anyhow, it consisted of going up and down the WWW hill (Withers/Williamson/Watson) next to the FM Church of God and doing exercises at both the top and bottom of the hill (top = parking lot after Watson St.. bottom = under the carport at the FMCOG)

Top: 5 burpees, 10 merkins, 15 2-count flutters
Bottom: 5 CDD, 10 squats, 15 LBCs

Round 1: Bear Crawl up the hill (run down)
Round 2: Partner Carry
Round 3: Nur
Round 4: CrawlBear
Round 5: Run (no one made it this far)

Sasquatch and I were off to a strong start and Danny would have stayed there were it not for being partnered with me. Eventually, Farmers and Vuvu overtook us. They managed to complete the first half of Round 4, whereas YHC only got about halfway up the hill on the CB before time ran out. As I was going, Spectre showed up and I think managed to overtake me by a little. It was close…

MOLESKINE: If you listen to (or are familiar with) the Nursery Rhyme, then you know that the last part of the verse goes, “and when they were up, they were up… and when they were down, they were down… and when they were only halfway up, they were neither up nor down”
Be up or be down. Halfway is no way to live your life. That’s how SadClowns live… existing. Being neither a danger to anything, nor good for much of anything either… this can’t be us. It simply won’t do. And there is a zero % chance that I will quit until I have worn myself completely out trying to help men to change their perspective, overcome their self-limiting beliefs, uncover their Personal Purpose, and then wear themselves out in service to it.
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

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Wheels Up @ The Pond

WARMUP: Not really.
THE THANG: Run the .5mi loop around McCammon, Clebourne, Main St back to the flags.
Peter Parker, Parker Peter, Mountain Climbers, Merkins
Run up Massey to Sisk Memorial
10 Box Butters, 15 Flutters I/C, 20 LBCs (really 40)
Run down the hill and back up to Sisk
10 Box Cutters
Run down then back up to Sisk
20 LBCs
Run down and over to the steps at light
50 Calf Raises
Run to the Church lot on Harris
10 W.A.M., 10 Regular Merkins, 10 Diamonds (hands almost touching-Band Camp)
Run down to Harris St Park
15 Gas Pumpers
30 Dips
Run all the way up Jackson to 160 and take it in to COT.
MARY: See above
ANNOUNCEMENTS: Read the BB
COT: 5th Core Principle

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F1/Nascar/IndyCar Inspired Racetrack

WARMUP:
Mosey to Keller Williams lighted parking lot on the way to school

20 SSH IC
10 LSS IC
10 Windmill IC

THE THANG:
Mosey to far end of school to start loop:
1. Walking Lunges to end of parking spaces
2. Bunny Hop back down parking spaces on other side

Mosey to next loop:
1. Spiderman Lunge to storm drain
2. Complete the loop

Mosey to final loop:
1. 10 Hand Release Merkins
2. Complete loop run back to start.

See image. Most completed 4 laps.

Final lap in front of flags:
10 Flutter IC
10 Hello Dolly IC
10 LBC IC
10 BigBoys IC

Mosey back to COT

MARY:

ANNOUNCEMENTS:
Fort Mill Care Center
Iron Pax

COT:
Show To Know

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Bring em out bring em out

WARMUP: pre-run at 0445
THE THANG: braden loops – with 3 pain stations
stop 1 – 20 squats
stop 2 – 30 LBCs
stop 3 – 20 merkins

3 to 4 miles by all

MARY: a few core exercises

ANNOUNCEMENTS: newsletter

COT: yup

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Bring em out bring em out

WARMUP: pre-run at 0445
THE THANG: braden loops – with 3 pain stations
stop 1 – 20 squats
stop 2 – 30 LBCs
stop 3 – 20 merkins

3 to 4 miles by all

MARY: a few core exercises

ANNOUNCEMENTS: newsletter

COT: yup

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Do the Shuffle

WARMUP: Gave the usual intro and then we got after it.

THE THANG: We toured the longer Kingsley loop and the rucks stayed on the whole time. Starting from COT we had our first 10min ruck interval, 5min rucking followed by 5min of ruckshuffling.
Stopped by a group of benches for our first pain station.
25 – Step-Ups
25 – Alt. Lunges
25 – Incline Merkin w/ 2 shoulder touches at the top = 1 rep

Onto the next 10min ruck interval. This time we rucked for 4min. and then ruckshuffled for 6 min.
Stopped at the round-a-bout towards the back entrance for our next pain station.
150 total reps – Squats and Calf Raises (PAX chose how they wanted to split up the reps )
Then completed 1 lap via BearCrawl around the round-a-bout

Marched right into our next ruck interval – 3min ruck followed by 7min of ruckshuffling.

Ended up at the amphitheater area for our next pain station where there were plenty of more benches to utilize.
20 – ButttouchSquat followed by 2 alt lunges = 1 rep
15 – Incline Merkin followed by 2 Grave Diggers = 1 rep

From that pain station we moved into our final ruck interval – 2min ruck followed by 8min ruckshuffle which we completed in the parking lot behind Panera. Last call was at 1min as PAX were asked to ruckshuffle back to COT.

MARY: No time

ANNOUNCEMENTS: Bethel Serve, Blood drive, Trash pick-up, T&H, read your newsletter

COT: SHOWTOKNOW!

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Broga + stations

WARMUP: Broga x20 mins
THE THANG: 10 stations, 30″ each, jog ~20 yards to curb and back and proceed to next station
#1 foam roll calves
#2 cross-over dribble with basketball
#3 jump rope
#4 cross-over dribble with soccer ball
#5 10# plate steering wheel
#6 goblet squat with 25# KB
#7 ball slams with 25# ball
#8 SSH
#9 merkins
#10 flutters
ANNOUNCEMENTS: Tortoise and the Hare coming soon
COT: prayer emoji

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