Down by the School

Mosey to track and do a backward lap.  Pick up Sofrito off the the track.

Circle Up:  15 Imperial Walker, 15 mountain Climbers, 15 Parker Peters, 15 Peter Parkers, 19 WM

 

Mosey down the hill to the elementary school parking lot.  Bear Crawl to 1st island and 5 burpees, crab walk and 5 burpees, and crawl bear and 5 burpees.  Rinse and Repeat.

Mosey to wall:  Wall Sit for ten-ten counts and BTW for 5 10 counts

Then Dora .5, 1, 2, 3

50 Burpees, 100 Merkins, 200 Squats and 300 LBC/Hello Dolly

Sprint up hill.

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Hills, hills, hills

WARMUP: no
THE THANG: 10 Mike Tyson’s in bank parking lot, 10 bombjacks in elementary school parking lot. 3 burpees every time you pass through the gate on Dave Gibson
MARY:
ANNOUNCEMENTS: iron pax, ft mill care center, bethel
COT:

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Goat Track

WARMUP:
– SSH x30
– Merkins x10
– Peter Parkers x10
– Windmills x10
THE THANG:
Ran to Fort Mill Golf Club which has apparently moved to Augusta National status because we were turned away by the guy pulling the carts out. So a quick audible turned us around and headed back to the top of the steep hill on Withers St.

Here we would still play golf on something not nearly as nice as the course we planned to play. Nasty courses are commonly referred to as Goat Tracks.

9 Holes of Golf:
– Top of the hill is the tee box (perform 2 squats for the first hole, 4 for the second, etc.)
– Circular grass island in front of Fort Mill Baptist Church is the green (1 burpee for the first hole, 2 for the second, etc.)
– Run back and forth between the two points to complete 9 holes.

Most people got through the 7th hold before we needed to call it to mosey back.

MARY:
Took turns calling exercises for 5 min

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Cha-Ching’s Legacy

So, https://f3thefort.com/2020/01/17/black-diamond-at-the-one-word-convergence/, because they guy would lay ridiculous beatdowns. And there’s just no need to reinvent the wheel. It’s already round and works really well (that’s also my Naked Man Moleskin). Plus that’s part of why we write the backblasts!
WARMUP: Yes, did that. Cha Ching didn’t, and I needed more warm-up. If you can’t do it, don’t Q it! FTC showed up late; so, he missed it.

THE THANG:
Cha Ching warmup:
EMOM
min 1 – 20 burpees (this was hard, counted them in cadence)
min 2 – 30 jumping lunges
min 3 – 40 penguins
min 4 – 50 carolina dry docks
min 5 – 60 side straddle hops

then we mosey a bit
did some peruvian mountain climbers and bulgarian split squats on a bench
mosey some more
bear crawl a bit

That’s when we hit the Jack Webb:
1 Mack Tar Jai
4 Jump Squats
got to 7/28, then moseyed to pull up bars

Hung on the bars for a while
Did some knee ups
Did some super slow pull ups

Got close to COT and finished the Jack Webb set

Then we had 6 minutes left, so we did the Cha Ching EMOM “warm up” sequence again. It was rough

MARY: Last Call called flutters in cadence for the first time.

ANNOUNCEMENTS: https://mailchi.mp/02213eb80972/lorrorq9g6-13583069

COT: Was held

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Leading the Way

Weather was fantastic at 59 degrees and YHC was excited for my VQ at Soul to Sole.

Based on a recommendation from Maximus, YHC read the Comfort Crisis and became a follower of Michael Easter who is big believer in the power of rucking. Since that time, I was gifted a ruck and have included this in my workouts more frequently yet my only Q to date was a solo workout at Dawn Patrol.

I have been thinking about the 5 Cs of leadership from Q Source recently. Q Source resonates with me on so many levels at home, work and in our community and the 5 Cs serve as the standard for Leading Right. I decided to standardize the definitions of these with the Pax as part of the workout.

The Thang

3ish miles of rucking and shuffling

5 stops along with the way with these 6 exercises:

Bent over rows x 10
Merkins x 10
Overhead Press x 10
Curls x 10
Squats x 10
Lunges x 10

At each stop, we discussed one of the 5 Cs:

Candor
Commitment
Consistency
Contentment
Courage

The fellowship, weather and beat down serve to standardize the day. My prayer is that we can begin to optimize the day.

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Spicy Prep Work for the Tortoise&Hare

WARMUP: Salutations and Disclaimer was shared. Mosey on to the back lock for some warm up movements:
10 Reps Each all done in Cadence
Morrocan Night Clubs
Over Head Claps
Wind Mills
Cherry Pickers (aka produce pickers)
Hillbilly Walkers
Imperial Walkers
Mosey to the track
THE THANG:
Track Work for Tabata
5 Pain Stations with 2 Exercises Each
45 Sec of Work followed by 15 Seconds of rest.
2 Sets Per Station then Move on to the next Station
After 4 sets 1 minute of plank work/Rest

Station 1 = Squats & Lunges
Station 2 = Shoulder Taps & Big Boys
Station 3 = Merican Hammers & Freddie Mercury
Station 4 = Plank & Milk the Cow
Station 5 = SSH & Moroccan Night Clubs

Mosey to Adjacent Lot for a series of wrap moves:
15 Reps each OJO x2 Sets
Box Cutters
Calf Raises
LBC’s
Dry Docks
SSH
Flutter Kicks
Mosey to COT
MARY:
With 1.5 minutes of work we performed 10 Heal Taps & 10 Leg Lifts
ANNOUNCEMENTS: Fort Mill Care Center Lawn, Survey, Tortoise & Hare, 9/21 Sundae Ruck, Read your newsletter
COT: Always Stays in COT !!!:male_superhero:

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Tellier & Griff- We Get To

YHC substituted Q’d and put this together so that we could honor a few of our fallen, remember that we get to and have a little IronPax prep.
WARMUP: 10 SSH, 5 Windmills, 10 Moroccan NC’s
THE THANG: First was for Zachary Tellier
An 82nd Airborne paratrooper who pulled two comrades from a burning vehicle in April has died of wounds sustained while on a ground patrol in Afghanistan, military officials said Oct. 1.
Sgt. Zachary D. Tellier, 31, of Charlotte, was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 officials said.
In April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.
Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.
Spc. Larry Spray, who was one of the two paratroopers Tellier rescued, called Tellier “a good friend and a buddy.”
After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.
“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”
Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.
5 Rounds:
1- 10 Burpees
2- 10 Burpees, 25 Merkins
3- 10 Burpees, 25 Merkins, 50 Lunges
4-10 Burpees, 25 Merkins, 50 Lunges, 100 Big Boys
5- 10 Burpees, 25 Merkins, 50 Lunges, 100 Big Boys, 150 Squats

Next on the docket was the Griff.
AF Staff Sgt. Travis Griffin
Air Force Staff Sgt. Travis Griffin knew the dangers of serving in Iraq, but the 28-year-old volunteered anyway as part of a yearlong deployment to help train Iraqi police officers.
Griffin was on patrol in central Baghdad on Thursday when his vehicle encountered a roadside bomb and he was killed, officials at Kirtland Air Force Base confirmed late Friday.
Griffin, who had served in the Air Force for nearly nine years, was a member of the 377th Security Forces Squadron at Kirtland. He had been stationed at the Albuquerque base since July 2004.
Griffin’s mother, Christine Herwick of western Ohio, was at the Clearcreek Christian Assembly in Springboro, Ohio, on Thursday when she learned of her son’s death. Griffin’s picture is on a prayer wall at the church.
“He died doing what he loved,” she said.
Herwick and Griffin’s stepfather, Donald Herwick III, said he was born in Okinawa, where the Herwicks were both on active duty, and traveled with them from base to base.
“We knew there was risk every day,” Donald Herwick said. “He wanted to be there.”
Col. Robert Suminsby, installation commander at Kirtland, said Griffin’s mission in Iraq was much more dangerous than what most airmen are confronted with.
“Most deploy for four to six months. He actually volunteered to go on a 365-day tour,” Suminsby said. “He was one of the folks that really stepped up to do not just a very dangerous and demanding mission, but one that was going to last a lot longer.”
Griffin, of Dover, Del., had been in Iraq since October and was working with the 732nd Expeditionary Security Forces Squadron. As part of the squadron’s Detachment 3, Griffin and his fellow airmen were focused on helping build Iraq’s police force.
Capt. Kevin Eberhart, operations officer of Kirtland’s security forces, had regular talks with Griffin before he deployed last fall. The two talked about Griffin being safe and taking care of his troops as well as the importance of the mission.
“The biggest thing that comes to mind when I think about him is he was definitely the right person if you had to pick one individual from our unit to go over and do this training. He was that one,” Eberhart said.
In a November interview with the American military newspaper Stars and Stripes, Griffin said: “I want to leave knowing that we’ve done something.”
Eberhart described Griffin as competent and confident but not arrogant.
“He had a capability and a charisma about him,” he said.
Kirtland Air Force Base spokeswoman Jillian Speake said a memorial service was being planned for Griffin but no date has been set.
Griffin is the second Kirtland airman to die in Iraq in the past month. Sgt. Christopher Frost, 24, a native of Wisconsin, was killed in March near Bayji, Iraq, when the Iraqi Army Mi-17 helicopter in which he was riding crashed. He was assigned to Kirtland’s 377th Air Base Wing and worked with the base’s public affairs office.

The exercise consisted of:
800m run
400m nur
800m run
400m nur

MARY: The 200 big boys were plenty, and we ran out of time.
ANNOUNCEMENTS: IronPax signup, Bethel Serve Help Request,
COT: Several families in the community lost husbands and fathers at a much too early age recently. Prays for those families to get back on their feet after the tragedy.

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Happy Birthday Fogerty

Moseyed toward back lot. Stopped for warm-up
– IW
– Hillbilly Walker
– SSH – 53 for Fogerty BD
– Merkin

Moseyed to Cindy stack. 3 rounds 5 exercises Repa start with 10 and increase 5 each round.
– OH lift
– Tricep ext
– Curls
– Squat
– Merkin

After 3 rounds moseyed to FB field. Sprints
Sprint to 30 jog back. Repeat to 50, far 30, goal line. 10 merkins after each sprint

Cross bridge head to wall. 20 Dips, 20 Bulgarian split squat 10 EL. 2 rounds.

Mosey back for 5 mins of Mary

Announcements and COT.

Thanks Bass for opportunity to lead.

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