Tag: Spider-Man

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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Low Mileage

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WARMUP: Jog the perimeter of the big lot with karaoke up and down a few rows (no KBs).
THE THANG: Back in the small lot for some Partner work:
P1: Overhead Press until P2 completes his work
P2: 10 Man Makers
Repeat
P1: Turkish Get Ups (I received correction here which was greatly appreciated)
P2. 20 KB Situps
Carry your KB at the postion of 1/2 way up a bicep curl over to the circle by the football stadium entrance.
Overhead carry the KB up to the top of the hill.
Bear Crawl down
Nur back up
Overhead carry the KB down back to the bottom.
Back to the big parking lot:
P1: Run up and back a row while…
P2: Bent over rows with both KBs

P1: 10 Burpees
P2: Upright Rows
Repeat
MARY: Yes
ANNOUNCEMENTS: Yes (Hi Bandcamp)
COT: For Sure

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Goat Track

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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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Folds of Honor

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WARMUP: Honored corporal Brock Buckner and the Folds of Honor Foundation. Got some work in with SSH, windmills, tappy taps, overhead claps, honey mooners, light merkins, etc
THE THANG: pull up work at the bars, then grabbed Cindy and headed to field. Combination of exercises while carrying Cindy to the 20-50-20. Curls, overhead press, merkins, dips, squats, swings. Run a lap after each 100 yard trek. Ended with 100 yard bear crawl and 100 yard rifle carry
MARY: Mary in between laps waiting for 6
ANNOUNCEMENTS: newsletter
COT: don’t get caught up in the fight this election season rather bring the light. Family, 2.0s

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Run to the end

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WARMUP: No
THE THANG: Ran down Holbrook to the very end 2.3 each way for a total of 4.6
MARY: no
ANNOUNCEMENTS: Tortoise and the Hare & more.
COT: Be careful and practice a kind response or no response to a wife. Each had a prayer or praise.

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The Bradley

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0500 Honey Badger

A great group of HIMS descended on NAFO to start their week like a Hero.

Warmup

20 SSH IC
10 Windmill IC
20 Mnc Climbers IC
Stretch

Run to the Pull Up Bars

“ The Bradley”

100 meter sprint
10 Burpees OR (10 HR merkins for ppl preserving their knees)
100 meter sprint
10 Pull-ups

Wash rinse repeat 10 times.

I’m happy to say that we all finished with plenty of time to spare. A lot of great chatter, and great support for everyone along the way.

Got to COT and did 2 sets of 4 rounds of various ab exercises to finish right at 0600.

Always honored and privileged to lead at this AO. The stories and workouts here in remembrance of those who served are great reminders of what has been sacrificed for us and give us the perspective to tackle whatever life throws at us.

Take care and SYITG!

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Band Practice at The Ring of Fire

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Warm-up:
SSH x30
–
Merkin x10
–
Windmills x10
–
Run to the pull-up bars – 10 strict pullups with no step and not kipping. When you get to failure your partner can grab your feet and help you
–
Grab a coupon and head to the band practice field
From the goal line:
Curls and Tricep Extensions
Run with your coupon to the 10 yard line and complete 10 of each exercise
–
Leave the block and run back the goal line
–
Run back to the 10 yard line, grab your coupon and run to the 20 yard line and complete 10 of each exercise
–
Leave the block and run back to the goal line
–
Run back to the 20, grab your coupon and run to the 30, complete 10 of each exercise.
–
Continue this series until you reach the other goal line.
–
Run it back in the same manner with different exercises:
Bent over rows
–
OH Press
–
Partner up:
Catch me if you can the long way around the school back to the pull-up bars to return the blocks. One partner runs with both blocks, the other partner does 2 burpees and runs then down.

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