WARMUP: Little of this, little of that
THE THANG: Coffey and a modified Maltz (look it up)
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
WARMUP: did some mosey and exercises
THE THANG:
Did some stuff on band lot and the some Cindy work along with pull ups
MARY:
3 exercise moves before mosey to COT
ANNOUNCEMENTS:
D2D Bar signup
COT:
Do the Harder thing…always
WARMUP:
Did some warm ups
THE THANG:
3 sets of exercises
3 rounds each set
Last move to failure 😨
MARY:
Leg lifts
Bicycles
Ankle touches
ANNOUNCEMENTS:
Read Newsletter
COT:
Work hard Play Hard
This morning we honored PFC Estopinal
Read about PFC (below), then Disclaimer was given and we got to work.
Warm up with SSH, imperial walkers, some moseying around the parking lot then over to the field.
2 laps around the track (OYO)
15 hello Dollie’s IC
20 low slow squats IC
10 Freddie Mercury’s IC
Rinse & repeat
Moseyed over toward baseball fields
2 burpees
15 Bulgarian split squats (each leg)
20 flutters (4 count)
10 reverse lunges (each leg)
Rinse & repeat
Still had some time so headed over to the hill by the JROTC to do some 11s
Top of the hill did LBCs and one legged squats (each leg).
Got about halfway through then jail break to COT.
The theme was remembering the day PFC gave his life serving his country 2-15-2010
Announcements, then Prayers and praises.
Private First Class(PFC) Jason “JJ” Hill Estopinal
Raised in Dallas Georgia, Graduated HS in 2007. Joined the Marine Corps in Jan 2009. Was assigned to 2nd Battalion, 2nd Marines Golf Company as an infantry rifleman and was deployed to Afghanistan by October 2009. In Afghanistan he served in Golf Co 3rd platoon, 4th squad and was the squads radio operator. Carrying the radio meant more weight, more work, and more knowledge of how the system operated. It wasn’t an easy job, and he did every bit of it with pride and dedication. Constantly trying to improve and learn as much as he could. We called him “Ears” because of his obvious massive ears but also because he was the squads “Ears”. He was a quiet, shy guy but humble and very hard working and always had an ear to ear smile.
February 15th 2010 we started a large scale house clearing mission that was going to take a few days, but half way through the first day, he would step on and IED and was killed. He served for just over a year before he was killed. (he was 21).
WARMUP: Yes, it was cold and these bones don’t move without waking up the muscles and joints first.
THE THANG: BassO posted the morning after eye surgery with a plan to get some fellowship at the start and finish and walk the school campus solo in between due to an activity restriction from his doc. His plan became the perfect timing mechanism as the other 5 worked in short bursts interspersed with periods of catching up to BassO on the move. We did lots of core, lots of Moroccan Night Clubs, a sequence on the benches, and a series on the picnic tables as we traversed campus. Along the way we swapped experience and wisdom around the benefits of slowing down even as the season, the economy, and the world in general send us messages to speed up. Sawdust was a man of wisdom and humor throughout:
1. From one of his military leaders: ” Slow is smooth and smooth is fast”
2. He researched the proper form of Moroccan Night Clubs while interacting with a dual citizen from Morocco last week.
3. He skillfully pointed out that the planet in the sky Tater was asking about was “Your Anus”. Could there be a better way to start a dark, still, cold Tuesday morning?
MARY: Yes, we wore her out!
COT: Read your newsletter, then show up somewhere outside the Gloom!
Thanks for the invite Boogied Down and for keeping The Ballroom hot!
WARMUP: Yes, it was cold and these bones don’t move without waking up the muscles and joints first.
THE THANG: BassO posted the morning after eye surgery with a plan to get some fellowship at the start and finish and walk the school campus solo in between due to an activity restriction from his doc. His plan became the perfect timing mechanism as the other 5 worked in short bursts interspersed with periods of catching up to BassO on the move. We did lots of core, lots of Moroccan Night Clubs, a sequence on the benches, and a series on the picnic tables as we traversed campus. Along the way we swapped experience and wisdom around the benefits of slowing down even as the season, the economy, and the world in general send us messages to speed up. Sawdust was a man of wisdom and humor throughout:
1. From one of his military leaders: ” Slow is smooth and smooth is fast”
2. He researched the proper form of Moroccan Night Clubs while interacting with a dual citizen from Morocco last week.
3. He skillfully pointed out that the planet in the sky Tater was asking about was “Your Anus”. Could there be a better way to start a dark, still, cold Tuesday morning?
MARY: Yes, we wore her out!
COT: Read your newsletter, then show up somewhere outside the Gloom!
Thanks for the invite Boogied Down and for keeping The Ballroom hot!
WARMUP: Side straddle hop, Moroccan night club, Hillbilly walker, stretch
THE THANG: Mosey to field, Merkin, big boy, Windmill, AYG Mosey to opposite end, Shoulder tap, Squat, LBC, rinse and repeat add 5
MARY:
ANNOUNCEMENTS:
COT: Prayers and Praises
WARMUP: Mosey to the track then a few typical warmup exercises.
THE THANG: Customary 2mi Honey Badger run which was followed by The MURPH exercises.
100 Pull-Ups
200 Push-Ups
300 Squats
MARY: A little thrown in at the end.
ANNOUNCEMENTS: Yes
COT: Yes
WARMUP: yes. you’d be crazy not to
THANG:
https://wodwell.com/wod/daniel/
(most finished in 35ish)
https://wodwell.com/wod/clovis/
(got in 1.5ish rounds, only 8.5 left to go…)
Was hard today. YHC is especially struck by 1st Lt. Clovis Ray leaving a job in investment banking at age 32 for an Army commission.
Prayers for those that still miss 1st Lt. Clovis Ray and SFC Daniel Crabtree at their Thanksgiving table every year.
Attendance was light today. Sawdust is still nursing an injury, so he does his own thing. But it is important to point out that he is still posting! Maximus and Mainframe have signed themselves up for some next level stupid this weekend. So their plan was to stretch and move around a little to stay on taper. That left YHC and Photobomb for the standard Ranch content of the day.
WARMUP:
Moving warmup.
– Mosey to small drop off circle and complete 25 SSH in cadence and 10 windmill in cadence
– Mosey past the playground to the large parking lot. Complete 10 Imperial Walkers in cadence and stretch out the hamstrings (was a little tight after Kitchen Sink)
THE THANG:
Mosey to the back of the Home bleachers.
Ladder:
– 9 pull-ups on the bleachers
– Run to the second light pole on the right in the parking lot
– 1 rep of either a flying squirrel with a plank jack (YHC and bad shoulder) or a Burpee (PhotoBomb)
– Run back to the bleachers and continue the ladder series
Had some shenanigans planned for the field, but those involved some things not ideal for Photobomb’s back issues, so we audibled.
Mosey back to the starting parking lot where we found the rest of the PAX in some strange positions. We stopped short because we didn’t want to get too close.
100 squats together. One guy squats while the other ran the parking lot. 2 laps each and then we switched to a bear crawl chase. One PAX bear crawls while the other runs the loop until they catch the bear crawler and they switch. Remember the bad shoulder, yeah dumb idea.
MARY:
Took turns calling Mary for the final 5 minutes
Thank you Mainframe for the opportunity. One of my favorite AOs!!