Tag: Shield

Kotter Q + Broga

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WARMUP:

15 minutes of Broga led by Sasquatch

**THE THANG:**

3 (or 4) laps of Quadzilla by the pull up bars.

Grab a spot at the bars for 10 rounds EMOM of:
5 Pull Ups
10 Merkins
15 Squats

The minutes got shorter with each round…

Rinse and Repeat a/ 3 (or 4) laps of Quadzilla

MARY:

Flutters, Penguins, American Hammers, Protractor, Rosalitas, 1 min low plank hold

During the plank, YHC gave a quick speech on how to get “Murph Ready” with a little bit of work each day. This lesson can be applied to anything in life.

ANNOUNCEMENTS:

F3 Dads is happening tomorrow at WEP at 9:30
Bethel Men’s Shelter is moving to the first Thursday of every month.

COT:

Prayers for the way we love our lives – we could be gone in an instant without knowing.
Prayers for Mrs. Sasquatch starting a new job next week.
Prayers for Sharknado’s baby growing in his M’s womb.

PL out.

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bootcamp with running

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6 PAX and a FNG gathered around the flagpole for the Pledge of Allegiance. Disclaimer was mumbled by the nonprofessional.

WARMUP: SSH and Windmills. Mosey to the Town Square

THE THANG: Shamelessly stolen from Grout with some slight modifications.

Round 1
5 Burpees
10 Big Boys
15 Carolina Dry Docks
20 Lunges
25 American Hammers
30 Shoulder Taps
35 Monkee Humpers
40 Flutters
45 Mountain Climbers
50 Squats
Run a Hill leg, North to 160 or South to Patterson, 5 squats then return to Town Sqare for Round 2.

Round 2.
Same as Round 1 but exclude the 50 squats. After the 45 Mountain Climbers are completed, run a Flat leg, East or West on Academy, 5 Merkins, then return to Town Sqare for Round 3.

Round 3, same as Round 1, exclude the 40 Flutters, then run a Hill leg, 5 squats, return to Town Square for Round 4.

Continue working down the ladder to Round 10 with only 5 burpees between each running leg. I finished 5 rounds.

There were a lot of excercises between each run, and the PAX were strongly encouraged to transition quickly between each excercise so we could get our mandatory miles completed.

ANNOUNCEMENTS: Gekko speaking at Hanging with Stang today. Sign up for yardwork at the Fort Mill Care Center. Read your newsletter.

COT: FNG, Gavin, was Eh’d by Stang. Gavin is college student on summer break, and is visiting from OK. Get to know this guy while he is here. He recently completed his diver certification and his F3 name quickly was The Bends. Google it.

Blessed for the opportunity to led at Minnow Pond. Thank you Jeckle for the opportunity. I kicked a dent in this high mileage AO average pace today. It was a bootcamp with running. Should have climbed the ladder to get more distance. I got 3 miles and a complete body workout. I’m not a professional.

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Varsity Level Prison Workout

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WARMUP: Sasquatch led the pax through a Broga session, under cover as promised but no less stretchy than his usual job making the pax hurt so good!

THE THANG: The AO was set up for wet, muddy pain with blocks and bricks. Mother Nature decided to throw electrically charged javelins at the Pax so we audibled to work under cover for 15 mins. Twister validated safe status for getting out in the open, then just as we put hands to the heavy things Mother Nature three another spear our way. Pax hauled gear back and the workout resumed undercover.

Here’s what we did:
Burpees X10
Bombjacks X10
Donkey kicks x10
Shoulder taps x10 IC
…rinse & repeat…again and again and again and…

COT: Thanks to the pax for enduring “the prison workout” as Twister called it. Quite appropriate since my theme for the planned weinke that never got unleashed focused on the Mental Battle. I’m very guilty of living in my head way too often, which leads to me becoming a prisoner in my own mind. staying in one spot under threat with grueling repetitive work is an even greater mental battle than the physical grind. Everyone pushed through including all the reps with inspiringly few groans…this is a tough group! and the toughness comes because of the group. I know I wouldn’t have knocked that out solo, so thanks for being there and pushing yourself and me. great work!

It being Memorial Day, we closed out with a challenge to remember someone who has passed during the drive home (vet or not). I’m grateful to have another day and grateful for those who’ve touched my life here and continue to touch me from the other side.

thanks to Bodywash. Honored to lead!

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Deck of fun w/insurance

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Started w/some stretchy things then mosey down to MS for 20 merkins, 20 squats, and LBC. Mosey for a while, 15 of each, mosey then 10, mosey some more for 5 each.

Deck of fun w/insurance:
♡ = hard release merkins
♧ = jump squats
◇ = big boys
♤ = monkey humpers
Ace=1, cards 1 – 8, do the reps at each of the three lines, suicide run style
9 – K (13 for those that are challenged), only do the rep at the far line
Each person pulls 2 cards. Before pulling cards PAX can decide if they want insurance. 5 burpees for insurance. If you take insurance and pull 2 high cards, group only does half of reps. But if one low and one high card then group does everything.

I think we made it through about 2 rounds. PAX took insurance about 75% of the time and it paid off 0% of the time. Anyway, something different to try and blend some running in with the normal deck of Death.

Also, not sure about Slash’s new diet but he needs to cut down on the fiber. Thank goodness we were outside and there was a breeze!

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The Murph with PSA

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Today we learned a lot. Today was our prep for next week’s Memorial Day Murph.

Started with a strategy discussion to complete it in a respectable time using a timer to do 5/10/15 Pull-ups/Merkins/Squats every minute with a 15 second break between rounds. (25 minutes for those who don’t like math). Easy to start, but a killer at the end.

Per usual Harry Carey was the fastest but Grout was right on his heals.

Ruby did all of em just 8 months removed from full shoulder replacement.

Clickbait and Shield were machines.

YHC DNF but learned a tough lesson. All the bathrooms at NaFo are locked. Be aware for future posts at NaFo.

Also, it’s getting hot and humid so make sure to stay hydrated. We don’t need anyone falling out on us.

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The Revenge of Dr. Kraken & Jack Webb

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The weather was warm which made it prime conditions for Broga; the only thing missing were goats. We kicked off the workout with @sasquatch doing 15 minutes of Broga stuff (Just bros being broga-y). We moseyed over to the carline circle for some crazy 8’s. The two exercises were Kraken Burpees (real crown pleaser) & Squats. We started with 7 Krakens on one side of the roundabout and 1 squat on the other side. Next 6 Krakens & 2 Squats and so on and so forth.

After the pain was realized we moved on to a Bear Crawls/Carolina Dry Doc Jack Webb. It was four Bear Crawls and 1 CDD. If you want to bottle up pain try this exercise.

We had a few minutes left so we did a modified Dora. It was 25 Merkins, 50 Squats, & 75 Clave Raises.

Back to COT for Prayers and praises.

JWOW

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6 1/2 Men

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WARMUP: mosey to the front of sugar creek elementary for some SSH, wind mills, low slow squats with moroccan night clubs
THE THANG: lunge walk the hill heading to the pull-up bars with 10 squats every 5 yards-ish followed by 11’s at the bars with burpee’s and pull ups
MARY: 6 minutes of Mary LBC’s, Freddy Mercury’s, 🇺🇸 hammers, gas pumps, WW2 big boy’s, protractor’s, and flutters
ANNOUNCEMENTS:
COT:

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Officer Aaron Smith Remembrance WOD

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YHC got there 10 minutes prior to the workout and ran all over the parking lot trying desperately to get the exercises written down with the nubs of sidewalk chalk at my disposal.  Finish with about 10 seconds to spare.  Quick disclaimer (more on that later) to the PAX I am all too familiar with and we got into it.

We gathered around and I educated the PAX on our purpose for the next hour.

Officer Aaron Smith’s life of public service began at the age of 16, when he joined the Mineral Wells Volunteer Fire Department (MWVFD) as a junior firefighter.  He began serving the MWVFD “in full capacity” at the age of 18, and also went on to work as an emergency medical technician (EMT) for Roane County Emergency Medical Services, the St. Joseph Ambulance Service, Jackson County Emergency Medical Services, Camden Clark Memorial Hospital, and Med Trust of Myrtle Beach.

Officer Smith later became a South Carolina State trooper before joining the Horry County Police Department as a police officer.

His cousin Caroline Arthur wrote “Anyone who knew Aaron knew his passion for front line service. His many hours of service, lives touched, and lives saved will not go unnoticed.”

Officer Smith died on September 5, 2021 and was laid to rest September 12, 2021.

Officer Smith left behind his wife, Chelsy, as well as his parents, two sisters, and his brother.

Warm-up

  • SSH x25
  • Windmill x10
  • Run 1 lap for WOD orientation

I gave an overview of how the workout would work and we got into it.  After completing two of the exercises another truck pulled in.  A fit guy got out and said “I thought this started at 5:15.”  I replied “Not this one.  Just fall in with us.”  I didn’t know him, but he was clearly not a stranger to working out.  So I assumed he was already F3.  WRONG!  We were all so heads down in the work, that we didn’t realize we had an FNG until COT.  Horrible on our part!!!

The WOD

  1. 1.Start on the far side of the parking lot and complete the first exercise.
  2. 2.Run to the next island and complete that exercise.  Run back to the start and complete the first exercise.
  3. 3.Run back to the second island complete that exercise.  Continue to the next marked exercise and complete.  Run back stopping at each island to complete the exercise.
  4. 4.Continue until you complete all stations on the 5 rep lane.
  5. 5.Run one lap around the parking lot (0.40 miles).  This is done after each lane is completed.
  6. 6.Graduate to the next lane (10 reps) and do the same thing done on the 5 rep lane.
  7. 7.After completing the 10 rep lane and running a lap, grab a block to use for all stops on the 15 and 20 rep lanes.

Lane 1 (5 Reps per exercise) & Lane 2 (10 Reps per exercise)

  • Island 1 = HR Merkins
  • Island 2 = LBC
  • Island 3 = Bear Crawl
  • Island 4 = 4ct Plank Jack
  • Island 5 = 8ct Body Builder

Lane 3 (15 Reps per exercise)

  • Bent over Rows
  • Curls
  • OH Press
  • Squat Thrusters

Lane 4 (20 Reps per exercise)

  • Bent over Rows
  • Tricep Extension
  • OH Press

The counts:

  • Total distance = 3.15 miles
  • HR Merkins = 45
  • LBC = 60
  • 4ct Plank Jack = 30
  • 8ct Bodybuilder = 15
  • BO Rows = 105
  • Curls = 60
  • Tricep Ext. = 80
  • OH Press = 70
  • Squat Thrusters = 15

Our FNG held in strong with the front of the group.  His Wisconsin roots earned him the name Cheesehead.

It was great to grind through a difficult workout with such a strong group.

 

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Smokin At The Fort

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WARMUP: SSH, Windmills, Morrocon NC, Merkins, Hillbilly Walkers, and Cherry Pickers
THE THANG: Start with 10 Burpees, Then ran to each Swing and did (20) Big Boy Sit Ups and (30) Squats. After that we did 13s of Plank Jacks and Carolina Down Docks.
MARY: Cool Down- Flutters, Box Cutters, American Hammers, and Merkins.
ANNOUNCEMENTS: Bourbon Tasting on 5/21/22 and Road Trash Pickup and Detective Mike Doty Memorial Run today.
COT: Prayers for teachers and kids with last few weeks of school and family friend of Cornerstone is sick.

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