Tag: Sasquatch

Cruise Around The Islands

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WARMUP:
15 SSH IC
10 Windmill IC

Plank Warmup
Honeymooner to Downward Dog
5 Merkin
5 Parker Peter
5 Shoulder Taps

5 Burpees OYO

Mosey to the Islands

THE THANG: x2
See image
Station 1: Overhead March (15 reps each side)
Bicep Isometric Carry to Station 2

Station 2: KB Overhead Swings (25)
Overhead Lunge Walk to Station 3

Station 3: Curl to Halo (12 each side)
Goblet Carry to Station 4

Station 4: Single Leg Deadlift to Overhead Reverse Lunge (12 each side)
Overhead Lunge Walk to Station 5

Station 5: Russian Twist (20 count)
Bicep Isometric Carry to Station 6

Station 6: Snatch (12 each side)
Goblet Carry back to Station 1

Mosey back to COT

MARY:
ABC’S of Abs
3 rounds of callouts: Heels to Heaven, American Hammers, Elbow Plank Parker Peters

ANNOUNCEMENTS:
CSAUP’S, Bethel Men’s Shelter, Blood Drive, Relaunch of Snake Pit

COT:
Show to know

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LOREDO

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WARMUP: Mosey to the bottom of the hill past the ROTC building for some plank-position exercises. Mosey to the pull-up bars.
6 Pull-Ups & 6 Burpees
Repeat for 3 total rounds
THE THANG:
Make our way to the track. We are here to remember US Army Staff Sergeant Edward Loredo.
6 Rounds
24 Squats
24 Merkins
24 Walking Lunges (12ea leg)
Run 400m

When all finished, line up on the goal line.
Bear crawl 100yds to the other goal line for 30 American Hammers (15 – 4ct)
Crawl bear back to the starting goal line.

MARY: Included throughout
ANNOUNCEMENTS: F3 State of the Nation July 16
Community 5k, various Q announcements, read the newsletter
COT: 5th Core Principle

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Running Backwards Uphill

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WARMUP: SSH, merkins, BROGA x12 minutes
THE THANG: partner up for 5 stations x 2 rounds
1. Partner merkins
2. Partner leg throws
3. Alternating burpees with partner
4. Alternating 20# ball slams with partner
5. Combined 15 pull-ups with partner (TIMER)

Dynamic warmup: toy soldier, butt kicks, high knees, Carioca, toy soldier lunges, power skips

Hill Time…
Partner up- partner A NUR until rest needed as partner B jogs and encourages, switch until A & B reach the top… award for 1st place = no burpees, 2nd, 3rd, 4th, and 5th place teams receive 2, 4, 6, and 8 burpee rewards, respectively
Repeat x3
One more NUR uphill OYO for good measure.

MARY: side plank leg lifts, front plank Peter Parkers, down-regulation breathing x2-3 minutes… nixed Tapout’s body destroyers recommendation
ANNOUNCEMENTS: newsletter comes out tomorrow
COT: praying for God’s will as it pertains to SILFAB (reach out to for more info).
Praying for grandma’s recovery from yesterday’s cardiac procedure.
Thank you, God, for the air in our lungs!

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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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VQ – The Ranch

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WARMUP: Mosey to turf area behind elementary school for SSH, windmills, moroccan nightclubs, imperial and hillbilly walkers and then mosey back to soccer field.
THE THANG: 7 of diamonds – 4 stations, 4 laps, same exercise at each station for each lap… 7 merkins at each station then 14 flutter kicks then 21 lunges then 28 squats. Mosey to parking lot, hold plank while each person bear crawls out to curb and back. Mosey to picnic tables for inclined merkins, dips, and step ups. Lunges back to parking lot and then mosey to picnic tables for rinse and repeat on inclined merkins, dips, and step ups. Mosey back to parking lot for ab exercises.
MARY:
ANNOUNCEMENTS: Read newsletter, upcoming men’s shelter and blood drive.
COT: Shared prayers and praises and ended with a prayer.

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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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The Most Difficult Mile – maybe

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12 men showed up at The Ranch. I made sure I emphasized “modify if necessary” when stating the disclaimer. We began with a mosey warm-up with stops at each light pole for exercises. We made our way to the front of Springfield Elementary for the workout instructions. Simple workout, 4 laps around the car loop.
1st lap – burpees broad jumps
2nd lap- lunges
3rd lap- bear crawl
4th lap- run

most finished the first two laps. We modified the bear crawl due to time.
Great job by all!

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Murphish

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WARMUP: SSH, mosey to print shop
THE THANG:
1st Station – Print shop
25 pull ups
25 squats
2nd Station – Academy & MAIN
25 merkins
25 squats
3rd station – Academt & Monroe White
25 merkins
25 squats
Repeat – most got 3 full loops
MARY:
ANNOUNCEMENTS: Him Camp
COT:

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80th Anniversary of D-Day

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WARMUP: Jogged a lap around the parking lot, butt-kickers, high-knees, karaoke. Then we circled up for Imperial Walkers, SSH, MNC
THE THANG:
PARTNER SANDBAG TOSS – 1 LAP (Vest/Ruck on or Slick)
80 RUCK SQUATS (Vest/Ruck, Sandbag, or Both)
80 MERKINS (Slick)
80 DEADLIFTS (Ruck, Sandbag, or Both)
80 OVERHEAD PRESS (Ruck on or Slick)
PARTNER SANDBAG TOSS – 1 LAP (Vest/Ruck on or Slick)
MARY: No Time
ANNOUNCEMENTS: HIM Camp end of June, Blood Drive 5/30 still spots available, 3 CSAUPs this summer
COT: Closed in prayer

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