Tag: Shield

Tour of Pleasant Knoll

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WARMUP: The warmup was SSH, Windmills, Imperial Walkers and Hillbilly Walkers
THE THANG: The tour started in the courtyard with Inclined Merkins, step ups and squats…then we proceeded to the blacktop area where we did American hammers, shoulder taps and LBC's with a lap around the blacktop area for 4 rounds….then we Lunged to the Johnny Pump….ran to the bridge and wall sat while one person at a time did burpees….then we ran up the hill to tje front benches where we did SSH, Mt Climbers and Derkins…even threw in some Bulgarian split squats for Bandcamp even though he wasnt there….we ended with a run around the front parking lot and Ended with COT
MARY: flutters and Freddy mercuries
ANNOUNCEMENTS: had to leave before announcements
COT: Prayers and praises

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All in cadence?

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WARMUP:
Moroccan nightclubs, windmills, cherry pickers, hillbilly walkers
Mosey/karaoke around bus loop, stoping for inclined merkins and then calf raises on the curb
Grab a cinder block and shuffle down to the school in the back for 4 corners
5 manmakers every time you get back to the middle
Corners are: 20 thrusters, 15 Cindy swings, 20 2-hand upright rows, 15 goblet squats
THE THANG:
Drop cinder blocks back off and then do an abbreviated Hightower on our way to the end zone of the football field

The rest is all called in cadence:
Interlink arms and lunge walk, stop after 4 count, perform exercises, then lunge walk again, exercise, lunge walk, exercise, lunge walk, etc. below are the stops
mike Tyson’s
Freddy mercury
squats
Ranger merkins
Lbc
Carolina dry docks
Low slow squats
Wide arm merkins
American hammers

MARY:
ANNOUNCEMENTS:
COT:

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Bam Bam Board of Pain

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WARMUP: Moroccan Night Club, Windmills, Side Straddle Hops
THE THANG: Over Head Press, KB Swings w/Block ,Merkins, Big Boy Situps w/Press, Curls,Squats w/Blocks.
MARY: LBC’S, Hello Dolly’s and other core exercises to name a few.
ANNOUNCEMENTS: yes
COT: Prayer for Uhaul family

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St.Patricks Day WOD in Honor of Joe McGarry

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Today we Honored my friend amd Mentor Officer Joe Mcgarry. Joe was a US Marine who served in Vietnam and 33 years in the NYC Transit Police and NYPD after the hostile takeover. Joe was a great cop and would drop everything to help a fellow cop
On 9/11 Joe answered the call like many of us and worked down at ground zero. Joe sadly passed from cancer two years ago in April from 9/11. He will be forever missed and never forgotten.
WARMUP: WINDMILLS,IMPERIAL WALKERS,HILLBILLY WALKERS AND SOME STRETCHING
THE THANG: WE DID 17 REPS OF EACH EXERCISE AMD RAN THE BUSLOOP. MOST GOT AT LEAST 5 ROUNDS SOME GOT MORE.
LEPRCHAUN LUNGES
LORD OF THE DANCE SSH
GREEN MT CLIMBERS
DROPKICK MURPHY SHOULDER TAPS
IRISH TWISTS
POT O’GOLD SQUATS
PATTY O’PUSHUPS W/ PLANKJACK
KISSE IM IRISH SITUPS
MARY: NO MARY
ANNOUNCEMENTS:
COT: PRAYERS FOR UHAUL AND MARRIAGES

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2026.11 Ring of Fire

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Starting from the endzone of the field:
10 burpees, 20 Merkins, 20 squats
40 yard dash on one foot (alternating feet every 5 yards) then finish run to other endzone.
After down and back, 20 big boys which completes a round.

As many rounds as possible.

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Upper Body False Advertisement

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WARMUP: SSH
Imperial walkers
Hilly Billy walkers
Calf stretch runner stretch
THE THANG: Indian run around school lot burpee in the back
7s on JROTC hill w Bonny Blair’s and jump squats
Ab web 1 big boy – 4 flutters in cadence switch to LBCs at 6/24
Cindy 4 corner ladder w rifle carry between stations. If dropped run a lap
10 squats
10 lunges
10 thrusters
10 simba
MARY:
ANNOUNCEMENTS: mini jager, tortoise and hare, ruck event
COT: prayers for the country and fallen soldiers, family, marriages and healing

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