Manion WOD in torrential rain

WARMUP: start moving before the rain
THE THANG: 29 back squats with rucks and sandbags, 400 meter ruck
Repeat 7 times

By the time we started the first 400 meter ruck and monsoon hit us and we could see rivers running by our side on the hill.

We finished strong right before 6am

MARY: one last 400 meter ruck

ANNOUNCEMENTS: amrap for autism is happening at Chupacabra next Friday feo this that missed it on 4/22

COT: prayers for healing and love

Tinsel, out

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Field Work

WARMUP:
15 – Side Straddle Hops IC
10 – Windmill IC
15 – Moroccan Night Club IC
10 – Cherry Pickers IC
10 – Burpees OYO

Mosey over to the track.

THE THANG:
Burpee Team Indian Run
Split into 2 teams, running in opposite directions around the track for 4 laps(1 mile). The last person drops and does 5 burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Losing team does 10 Burpees OYO and winning team does 5 Burpees OYO.

Charles Bronson on the Football Field
Start at goalline to complete exercise. Sprint 80 yards to the opposite 20 yard line. Bear crawl 20 yards to goalline. Mosey back to start.

Exercise List:
50 SSH
50 Merkins
50 burpees (modified to 25)
50 LBC’s
50 Jump Squats

Mosey back to COT.

MARY:
ABC’S of Abs
25 4-count Flutters

ANNOUNCEMENTS:
Check your newsletter

COT:
Show to know! 👊🏻

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THE MURPH

WARMUP: Read the following while PAX were in the Plank:
From BOXLIFE Magazine in June 2022
‘Murph’ is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. He was 29-years-old. After graduating from Penn State University in 1998, Murphy rejected offers to attend law school and instead accepted a commission in the United States Navy and became a SEAL in July 2002. For a man whose nickname was ‘The Protector’, the decision made perfect sense. In fact, when Murphy was in the 8th grade, he was suspended from school for fighting with bullies that were trying to shove a special needs child into a locker. And Gary Williams, author of “Seal of Honor,” a biography of Murphy, recounts a story where Murphy protected a homeless man who was collecting cans from a gang of thugs.
In early 2005 Murphy was assigned to SEAL Delivery Vehicle Team ONE as officer in charge of Alpha Platoon and deployed to Afghanistan. In June of that year, Murphy was leading a four-man reconnaissance team in Kunar province as part of a counter-insurgent mission (the other men in Murphy’s team were Danny Dietz, Matthew Axelson and Marcus Luttrell). During the mission the team encountered a group of local goat herders.
A discussion was held among the four SEALs regarding the rules of engagement and what they should do with the herders, who were being held at gunpoint. Eventually the men decided to release them, but not soon after the SEALs were surrounded and ambushed by an overwhelming Taliban force. Murphy, who was trying to reach HQ via satellite phone, willingly exposed himself to enemy fire by stepping into a clearing where he might get a signal to make the call. Murphy was shot in the back, but still managed to calmly complete the call for reinforcements and return to his position to continue the fight with his men. HQ sent an MH-47 Chinook helicopter to rescue the team, but while attempting to set down in rugged terrain, the helicopter was hit by a rocket-propelled grenade, killing all 16 men on board.
Murphy, Dietz, and Axelson were all killed in action. Luttrell was the only survivor and was eventually rescued after several days of wandering the mountain and being protected by the people of an Afghan village.
The actions and story of the SEALs on June 28th, 2005 are portrayed in the film ‘Lone Survivor’
Murphy was posthumously awarded the Congressional Medal of Honor for his courage and sacrifice that day. All three of his men were awarded the Navy’s second-highest honor, the Navy Cross, for their actions. The men who were killed in the rescue attempt were also honored. These included Petty Officer 1st Class Jeff Taylor and Lt. Michael McGreevy, who were posthumously awarded Bronze Stars for Valor and Purple Hearts.
To the track for some windmills & imperial walkers
THE THANG:
1mi run
100 Pull Ups
200 Push Ups
300 Squats
1mi run
MARY: A few at the end
ANNOUNCEMENTS: Newsletter
COT: Indeed

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Mike Tyson’s Knockout

WARMUP:

Windmills
Hill walkers
Imp walkers
Low squats
MNC

THE THANG:

Mosey to benches

Single circuit of following exercises

4×20 ( It was 4/20 you know)

Box jumps or step ups
Bulgarian squats
Dips
Derkins

Head to small circle

Sprint lap with timer
Thats how many squats you do
Next lap try to beat time, if you do you only have to do 1/2 of time
One more lap same thing

Next head to playground for a quick Dora

20 pullups
50 Mike Tysons
100 Ab crunches on swings

Partner 1 runs small lap for timer

Next go to basketball court

Knockout
if you get out you do Bobby Hurleys, played two rounds

Headed to side of school

Bear crawls up hill
Crab walk down

Hill repeats x 3

Run back to COT

MARY: No time
ANNOUNCEMENTS: Amrap, Odd Kidneys, Bethel
COT: Had to be there

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My Hero Jesus

WARMUP: 10 Each SSH, Cherry Pickers, Moroccan Night Clubs
THE THANG:
Then Jesus went with his disciples to a place called Gethsemane, and he said to them, “Sit here while I go over there and pray.” He took Peter and the two sons of Zebedee along with him, and he began to be sorrowful and troubled. Then he said to them, “My soul is overwhelmed with sorrow to the point of death. Stay here and keep watch with me.” Going a little farther, he fell with his face to the ground and prayed, “My Father, if it is possible, may this cup be taken from me. Yet not as I will, but as you will.”

25 HR MERKINS

Then he returned to his disciples and found them sleeping. “Couldn’t you men keep watch with me for one hour?” he asked Peter. “Watch and pray so that you will not fall into temptation. The spirit is willing, but the flesh is weak.” He went away a second time and prayed, “My Father, if it is not possible for this cup to be taken away unless I drink it, may your will be done.”

25 HR MERKINS

When he came back, he again found them sleeping, because their eyes were heavy. So he left them and went away once more and prayed the third time, saying the same thing. Then he returned to the disciples and said to them, “Are you still sleeping and resting? Look, the hour has come, and the Son of Man is delivered into the hands of sinners. Rise! Let us go! Here comes my betrayer!”

MOSEY TO FIELD

“Just as he was speaking, Judas, one of the Twelve, appeared. With him was a crowd armed with swords and clubs, sent from the chief priests, the teachers of the law, and the elders. Now the betrayer had arranged a signal with them: “The one I kiss is the man; arrest him and lead him away under guard.” Going at once to Jesus, Judas said, “Rabbi!” and kissed him. The men seized Jesus and arrested him.”
‭‭Mark‬ ‭14‬:‭43‬-‭46‬ ‭NIV‬‬

BEAR CRAWL TO THE 50

“At daybreak the council of the elders of the people, both the chief priests and the teachers of the law, met together, and Jesus was led before them. “If you are the Messiah,” they said, “tell us.” Jesus answered, “If I tell you, you will not believe me, and if I asked you, you would not answer. But from now on, the Son of Man will be seated at the right hand of the mighty God.” They all asked, “Are you then the Son of God?” He replied, “You say that I am.” Then they said, “Why do we need any more testimony? We have heard it from his own lips.””
‭‭Luke‬ ‭22‬:‭66‬-‭71‬ ‭NIV‬‬

LUNGE WALK 50 YARDS

“Very early in the morning, the chief priests, with the elders, the teachers of the law and the whole Sanhedrin, made their plans. So they bound Jesus, led him away and handed him over to Pilate. “Are you the king of the Jews?” asked Pilate. “You have said so,” Jesus replied. The chief priests accused him of many things. So again Pilate asked him, “Aren’t you going to answer? See how many things they are accusing you of.” But Jesus still made no reply, and Pilate was amazed.”
‭‭Mark‬ ‭15‬:‭1‬-‭5‬ ‭NIV‬‬

BEAR CRAWL TO THE 50

“Then Pilate took Jesus and had him flogged. The soldiers twisted together a crown of thorns and put it on his head. They clothed him in a purple robe and went up to him again and again, saying, “Hail, king of the Jews!” And they slapped him in the face.”
‭‭John‬ ‭19‬:‭1‬-‭3‬ ‭NIV‬‬

MOSEY TO THE PULL UP BARS

“As soon as the chief priests and their officials saw him, they shouted, “Crucify! Crucify!” But Pilate answered, “You take him and crucify him. As for me, I find no basis for a charge against him.” But they shouted, “Take him away! Take him away! Crucify him!” “Shall I crucify your king?” Pilate asked. “We have no king but Caesar,” the chief priests answered. Finally Pilate handed him over to them to be crucified. So the soldiers took charge of Jesus. Carrying his own cross, he went out to the place of the Skull (which in Aramaic is called Golgotha).”
‭‭John‬ ‭19‬:‭6‬, ‭15‬-‭17‬ ‭NIV‬‬

GET CINDER BLOCK

“When they came to the place called the Skull, they crucified him there, along with the criminals—one on his right, the other on his left. Jesus said, “Father, forgive them, for they do not know what they are doing.” And they divided up his clothes by casting lots.”
‭‭Luke‬ ‭23‬:‭33‬-‭34‬ ‭NIV‬‬

DORA
Partner with block
Partner 100 pull ups

“It was now about noon, and darkness came over the whole land until three in the afternoon, for the sun stopped shining. And the curtain of the temple was torn in two. Jesus called out with a loud voice, “Father, into your hands I commit my spirit.” When he had said this, he breathed his last.”
‭‭Luke‬ ‭23‬:‭44‬-‭46‬ ‭NIV‬‬

MOSEY TO COT

“On the first day of the week, very early in the morning, the women took the spices they had prepared and went to the tomb. They found the stone rolled away from the tomb, but when they entered, they did not find the body of the Lord Jesus. While they were wondering about this, suddenly two men in clothes that gleamed like lightning stood beside them. In their fright the women bowed down with their faces to the ground, but the men said to them, “Why do you look for the living among the dead? He is not here; he has risen! Remember how he told you, while he was still with you in Galilee: ‘The Son of Man must be delivered over to the hands of sinners, be crucified and on the third day be raised again.’ ””
‭‭Luke‬ ‭24‬:‭1‬-‭7‬ ‭NIV‬‬

MARY: 5 Minutes went around the circle
ANNOUNCEMENTS:
COT:

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ROF Circles

WARMUP: Legacy intro. Mosey then SSH, IW, HW, plank tucks
THE THANG: shared testimony. Ran in circles. Lunch walks 😂 toy soldiers. Lots of other things: plank tucks , Peter Parker, shoulder taps a few bomb Jax. Bear crawls crawl bears. Dora 100 mtn climbers, 200 squats, 300 plank tux.
MARY: funhouse stole Q and did Freddie mercuries
ANNOUNCEMENTS: newsletter.
COT: prayers.

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Officer Sean Collier Hero Tribute

WARMUP: SSH, Imperial Walkers, Cherry Pickers, Calf Raises.
THE THANG:
-2 mile timed run. Rainmaker took gold. Slack feed has the time.
-DORA- in honor of Officer Collier Badge #179
179-Burpees
179-LBC
179-Merkins
179-Squats
179-Flutters

ANNOUNCEMENTS: newsletter reminders, Bethel Men’s Shelter Mentor Program
COT: Prayers for Sawdust travel and family.

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Ring of circuits

ROF
Warm up
3 exercise 3 min 4 corners.
merkins 15
Mountain climber 20 (10 EL)
Squats 25

CDD 15
WAM 20
Monkey Humpers 25

Diamond 10
Big Boy – 20
Flutter 25 EL

plank tuck 10
Hello Dolly 20
Jump Squats 25

Run Hill / pull ups
Mary

ANNOUNCEMENTS:
COT:

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Hold the Brook

Ran down Holbrook and back. An honor to Q. L-Train, Funhouse, and Ranger Panties were #kings today.

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Varsity Football Prep work

WARMUP:
Ran up to the band practice field where we did the following:
SSH, butt kickers, toy soldiers, windmill, morocco night club
THE THANG:
Using the football field we ran sprints increasing sprint distance after each down and back. First two was sprinting from 40 to 40, Next 30 to 30 20 to 20 and then all 100 yds.

Next we did hand release merkins every 10 yds increasing count each 10. Starting count was 1

Next exercise was squats. Starting count was 2

Last exercise was LBCs. Starting count was 3

Last 10 minutes we stretched because YHC about blew my hamstring during sprints.

MARY:

ANNOUNCEMENTS:
COT:

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