Tag: Shield

Q school at The Ring of Fire ?

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WARMUP: COP with newer PAX taking turns counting in cadence

Most closer to school for some more COP practicing cadence and exercise move commands

Mosey to benches at main entrance
10 dips
10 derkins
10 step ups
2 rounds with explaining the shovel flag and work out planning as well as knowing the AO

Mosey to circle for couple more exercises in COP

THE THANG:
Mosey to band lot for partner “Catch me if you can”
Partner 1 – 5merkins
Partner 2 -run perimeter of football field
Partner 1 chases and flip flops when caught
Continue around field

Head to COT
MARY:
Dying Cockroache
ANNOUNCEMENTS:
Read newsletter
COT:
Mission, principles, credo and 3Fs covered

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Honoring Hero Danny Dietz

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WARMUP: (all in cadence)
– SSH X20
– Merkins X10
– Peter Parkers X10
– Windmills X10

THE THANG:
DIETZ (10 Rounds)
– 5 Pull-ups
– 15 KB Swings
– 15 Merkins
– Run 200m (ran to the speed bump after the cross-walk)

Back to COT for 36 burpees and 5 minutes of Mary

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Fort 12 Year Anniversary

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THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run
MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane
ANNOUNCEMENTS: NASA presented the purpose of the Children’s Attention Home
COT: Esso talked about the purpose and greatness of the work being done by the Fort and Rock Hill regions.

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Why Break Tradition?

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WARMUP: None needed

THE THANG: Why break tradition. I’ve visited this AO a handful of times and on all but 1 occasion we ran Holbrook. Well, guess what we did this morning, run Holbrook. I would like to say thanks to my SL for all of the running we’ve done lately preparing for a 1/2 marathon. This was the first time I finished the route in under 45 minutes. Got to hang with Time Machine as he was my pacer. Thanks for the push brother!

MARY: None needed

ANNOUNCEMENTS: Read your newsletter

COT: STK

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BERT

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WARMUP:
THE THANG: 50 burpees 400 meter run, 100 merkins 400 meter run, 150 walking lunges 400 meter run, 200 squats 400 meter run, 150 walking lunges 400 meter run, 100 merkins 400 meter run, 50 burpess
MARY:
ANNOUNCEMENTS: bethel men’s shelter, 12 year convergence
COT:

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75mins, a little complexity, a lot of effort

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The image of the board will be used as the workout details but in case others want to use this, here are a few notes to consider:
– Split the group if needed.
– Predetermine a good distance for the Mode of Transportation (M.O.T.) and ensure it’s clearly articulated.
– Keep repeating the “Thang” section until every PAX completes 1 time on the M.O.T.
– Give example of the exercise before that “Thang” section, not all examples in the beginning.
– Open to other feedback
WARMUP:
THE THANG: See image.
MARY:
ANNOUNCEMENTS: Newsletter content.
COT: 5th Core Principle

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U.S. Marine Cpl. Albert Gettings – “Bert”

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U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, Il Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

WARMUP:
Ran the 400m loop
1st corner: 15 SSH IC
2nd corner: 10 Windmills IC
3rd corner: 15 Imperial Walker IC & 15 Hillbilly Walker IC
4th corner: Plank while honoring “Bert”

THE THANG:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

MARY:
No need

ANNOUNCEMENTS:
Iron Pax Week 1 – ROF 0500 & Varsity 0500
The Fort 12 Year Anniversary 9/28/24 0630 WEP

COT:
Show To Know

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