Tag: Shield

US Navy SEAL Feeks

Leave a comment

Began with a short run
Warmup: SSH, Windmills, Imp Walkers, low slow squats, peter parkers, plank stretches.
Thang1: Bobby-Bears: do 5 bobby hurleys, bear crawl to next light pole, repeat for a total of three iterations.
Run
Delivered bio on Navy SEAL Patrick Feeks.
Thang2: at the ROTC bars:
Toes2bar (10)
OH press w/ cindy (10)
Curls w/ cindy (10)
Squats w/ cindy (10)
Run down hill to stop sign and back
Repeated for a total of 5 rounds.
Mosey run to benches.
Thang3: Bench work
Derkins (8 in cadence), step ups (16 each leg), dips (12 in cadence), incline merks (20)
Mosey run
Mary rounds: freddies, LBC, BBSU, American hammers, leg lifts, dollies, etc.
Fini

TClap |
0

Smokin Cindy Beatdown

Leave a comment

Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Moroccan NC – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Cheese Shredder

The Thang:
1. Dora: Partner up. One works, one runs 50 yards and back. Switch.

Exercises (with cinder):
100 Block Curls
200 Block Overhead Presses
300 Block Chest Presses

2. Perform a Ladder: (Start with 5 reps; Add +5 each round except Blockees; 5-10-15-20-15-10-5)
After each round, run 1 lap around track

Exercises (with cinder):
1 Blockees (burpee w/ cinder)
2 Block Squats
3 Block Swings
4 Block Thrusters
MARY: No show; She doesn't like Cindy
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

TClap |
0

Gear Workout at The Ballroom

Leave a comment

Have not attended the Ballroom in a while so browsed through backblasts to see what the guys at this sight have been doing for the past couple of months. Did not see any gear show up in the BBs, so thought I would remedy that situation.

WARMUP: Led the group on a mosey around the COT parking lot as this is the loop we would run periodically throughout the workout. Ended the mosey at the 1st station set-up in a parking space. Performed SSHICx21, then proceeded to explain the exercises at all 12 stations. Time to work.

THE THANG: Brought out the gear and set-up 12 pain stations. PAX were asked to partner up, Partner #1 performs the exercise at the pain station while partner #2 runs the loop we practiced in the warm-up. FlapJack when partner #2 returns. When both partners have completed the exercise at the station they move on to the next one. Did not instruct the PAX to go in any particular order, they could pick and choose pain stations as they pleased. Most of us completed 16 stations and got in about 2 miles. Great Work Gents!!! Exercises & Gear listed below.

  1. OH Press Toss w/ 60lb SB
  2. CurltoCleantoPress w/ 45lb plate
  3. V-Sits w/ 10lb med ball
  4. OH Squats w/ Cindy
  5. Kettle Bell Swings w/ a 30lb KB
  6. Reverse Lunges w/ 20lb weighted vest
  7. American Hammers w/ 10lb med ball
  8. Alt Snatches w/ 35lb DB
  9. LawnMower Pulls w/ 45lb DB
  10. AB Wheel w/ a pillow for the knees ( we are older, need the pillow )
  11. Squats w/ 30lb Ruck on
  12. Shoulder Swings in Low Squat Position w/ Heavy Rope

MARY: Because this is an F3 workout could not finish without performing some Burpees, called 5 burpees OYO to finish right.

ANNOUNCEMENTS: TRASH PICKUP on AUG 22nd!!! BE THERE!!!!

COT: STK!

TClap |
0

The Chad (Bleacher Edition)

Leave a comment

WARMUP: 1 lap on track. 10 Seal Jacks, 10 Hill Billy Walkers, Plank
THE THANG:
STARTING SIDE
💪 10 Merkins
⬆️ Climb the stadium stairs
⬇️ Descend
🏟️ Work your way across the ENTIRE STADIUM — UP & DOWN every section
Once you complete the ENTIRE stadium and reach the opposite side:
🦭 10 Seal Jacks
🔄 Turn around and work your way back across the entire stadium, again going UP & DOWN every section.
Back at the starting side:
💪 10 Merkins
RINSE & REPEAT UNTIL TIME.
🎯 CHAD GOAL: Accumulate as many UPWARD STADIUM STEPS as possible, chasing 1,000 in honor of CHAD 1000X.

Completed 6 Rounds: 252 Step / Up’s per round. 1,512 total
60 merkins & 60 Seal Jacks

MARY: some
ANNOUNCEMENTS:
COT:

TClap |
0

Merkins and Farmers

Leave a comment

WARMUP: call out to Staff Sgt Michael Swinton…who died in the conflict with Iran in July. SSH, stretching, overhead claps
THE THANG: irkins, derkins, and dips on bench 20 reps each then run loop x 5, overhead press 15 reps with Cindy then farmers carry and do 15 reps of squats x 5 rounds
MARY: flutters, grave diggers, Rosalina
ANNOUNCEMENTS: newsletter
COT: kids going back to school, families

TClap |
0

Left Right Left…which way?

Leave a comment

WARMUP: Stretch, SSH, Merks, Squats, HoneyMooner, Cherry Pickers. LBCs and a Mosey.
THE THANG:Rinse and Repeat – bench work – Dips, Irkins. step Ups. Crazy 8s – with Squats and OH Claps in the middle.
Finished up with 5 exercises 5-10-15 reps ( SSH, Merks, BBS, PlankJax, Squats) we completed 5 rounds with a mosey around parking lot between sets.
MARY: 3 mins of Mary, flutters Box cutters, LBCs – time ran out as we got to Barry Manilow ( phew)
ANNOUNCEMENTS: Stuff the Bus, Bethels men shelter, Litter pick up coming soon.
COT: Prayers shared by each Pax

TClap |
0

Blast from the Past with Cash

Leave a comment

Well, YHC was thoroughly unprepared for this today. I failed to secure a Q and then got distracted taking the trash out that I forgot the flag too. At least when I realized I didn't have a Q on schedule, I thought I'd go back into the wayback machine and see what what the first workout I did. Well, the backblasts don't seem to go back that far, so I went as far back as I could which was 9/24/2020. This was the day that we renamed The Coop to Ring of Fire in honor of Jay Griggs, Cash, who passed away from cancer at the age of 51. In honor of that day, @U5P2KHLJ2 lead 31 PAX in a workout dedicated to him. So, we decided to recreate it this morning.

WARMUP: Mosey around the Nafo parking lot to the ROTC building. SSH, Windmills, Imperial Walkers, Merkins and a few stretches

THE THANG: In honor of Cash's age of 51, we had 3 cards at the bottom of the hill. Card 1 – Merkins and Squats. Card 2- Carolina Dry Docs and American Hammers. Card 3- Alternating Lunges and Shoulder Taps. The mission was to complete 51 reps in whatever combination of those exercises you wanted to. After each card, run to the top of the hill. Complete 10 Curls and 10 OH Press. Rinse and Repeat.

Most Pax got through at least 2 rounds and some 3. For those who did 2, you completed 426 reps 6x up the hill. for those who did 3, it was 639 reps and 9x up the hill. It was a sweat fest.

MARY: No time

ANNOUNCEMENTS: Bethel, Stuff the Bus, Watch the Replay of the State of the Nation on YouTube.

COT: Prayers for discernment of opportunities and selecting the best one, for healing and dealing with children's health, for remembering the past, but not letting it consume us.

TClap |
0

Carolina Day Ballroom

Leave a comment

Started with a mosey run
Warmup: SSH, Windmills, Imp Walkers, LSS, arm circles, peter parkers, plank stretches
-Run-
Do-run-do routine:
At baseline do 15 bobby Hurleys, run to halfway point, do 15 bobby Hurleys, run to far baseline and do 15 bobby Hurleys. Plank for the six.
Repeat doing 10 merkins and bear crawling
-Run-
Bench work: Step ups, dips, squats, derkins, calf raises
-Run-
Wall work:
Wall sit, run out and do CDDs, back on the wall.
Wall tar jais in cadence.
Leg lift dora: Partner one runs, partner two does leg lifts, switch, go to 100 cumulative.
-Run-
Simon says: smurf jacks, squats, some other things
Ball toss: pax in circle and toss the 15lb slam ball to each other.
Talked about Carolina Day 6/28/1776, battle of Sullivan’s Island.

TClap |
0

Modified Murph with Running and Block Work

Leave a comment

WARMUP: Run by HarryCarry while YHC opened up the track.
THE THANG: 10 Curls, 10 OHP, 10 merkins, 10 squats with block, run 1 lap around the track. Rinse and Repeat for the entire time.
MARY: Carry blocks back to their home
ANNOUNCEMENTS: Read your newsletter
COT: Prayers for family, marriages, health and recovery.

TClap |
0

Honoring Navy SEAL Lt Brendan Looney with TMF trailer of pain

Leave a comment

I was able to convince one of the Travis Manion Foundation managers (Chris) to bring one of their trailers of pain to honor a fallen hero. Today we honored 1st Lt Travis Manion’s best friend Lt Brendan Looney. They were best friends and they are buried side by side at Arlington National Cemetery after their heroic acts and careers.

WARMUP:

windmills, low slow squats, Moroccan night clubs

THE THANG:
Our friend Chris AKA “Hawkeye”now, had all sorts of toys 🧸 🚂🪀in his trailer but we went for 60lbs sandbags.

The WOD:

DOB // 02.24.1981
2 laps run/ruck
24 Over the head/shoulder sandbag toss
81 calf raises

He died on his 59th mission.
59 squats with sandbag optional, all of us did the majority of squats with a bag on our shoulders.

DOD // 09.21.2010
9 man makers
21 front sand bag tosses
10 lunges

Rinse and repeat!! We completed two full rounds.

Everyone was smoked 💨

MARY: flutter kicks, LBC’s and box cutters for 2 minutes

ANNOUNCEMENTS: Bethel, trash pick up,
COT: stays in COT

Tinsel 🎄 OUT… you are welcome!!

Honoring Navy SEAL Lt Brendan Looney with TMF trailer of pain

TClap |
0