Tag: Splinter

Post CSAUP FOMO

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15 showed up for #C02PN2RAS4A for a not moderate (thanks to @UMRNJ46AW for the motivation) as there were a handful of #C0ACZR27LN9 participants this morning.

  • @U09JCNEQB5K is living in the current shadow of his father's endex play by play which can only be described as “that's gold Jerry, gold”
  • @U05927TN6V9 has began recruiting new neighbors from Beaufort @chubbs (need to work on the slack entry here Ryan!)
  • @U094RAE1TB6 @U5CESTA4R @U094RAE1TB6 is trying to find new ways to injure himself as this past weekend did not allow for enough opportunities
  • @U012K8DDK7V now takes his shirt off because his traps need to breathe and are heavily chiseled
  • @U5QGBN4V9 looked fresh as a daisy but still sweat like he was watering a field of daisies
  • @UN6PTD007 is picturing himself doing Rocky stair climbs but probably with a sandbag or 3 because he always needs something difficult
  • @U5P2KHLJ2 thought that support staff also carried weight but no one told him this until the endex. #beast
  • @U5MQ8FHV0 is celebrating his 19 year wedding anniversary today!! That is a fact.
  • @U01JUGK82TY was also the Clemson mascot for his time in 🐅 town. Also a fact.
  • @UMRNJ46AW is not one of those fence climbing fools and YHC got a look. @UMDE5QUET shared a similar look. YHC looked away and then ran away.
  • @U790WHUKC is like a squirrel when it comes to climbing fences…so no look was needed. Thx bass.
  • @U03DS2K4BL3 now has a graduate at home (with a J O B!!) and will be dragging his butt to workouts in the near future. We need some young blood!

Murph this Monday with invergence to follow. Please don't say “I can't” or that's too difficult. Modification is a word and an action you can take. Not trying is just giving up on you. Don't be that guy because that's not what you're being trained for.

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Playing Games with Cindy…

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WARMUP: SSH, IW, LBAC forward and backward. Full arm circles F&B. Merkins. Quick mosey to pump the blood and retrieve Cindy then to the games:
THE THANG: GAME 1- ROF: each man holds (squat, Al Gore, plank) while the activated man does reps (Merkins, SSH. Curls, OH Press. Run to the island and back. Repeat.

GAME 2- Pass the Dutchie: 2 teams pass a Cindy down and back while holding squat in a shoulder to shoulder line. Run back to your card deck and pick the top card. Do the exercise on the card. Return to the middle as a team and complete the pass again and run back to the deck repeating until the deck has been flipped over.

Some Broga with Guru Headspin, return the Cindy’s and it was 6.
MARY: Cindy beat her there.
ANNOUNCEMENTS: yes
COT: 👍

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Grooving to the 70’s, 80’s, 90’s, and 2000’s

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WARMUP: Mossy, SSH and Windmills

THE THANG: Looking to bring a little music to the group for all of the ages of the PAX, I structed 4 rounds set to music of the 70's, 80's, 90's and 2000's. Each decade had 2 songs.

70's- Stayin Alive- Bee Gees & September by EW&F
80's- Eye of the Tiger- Suvivor & Living in America by James Brown
90's- Jump Around – House of Pain & Smells Like Teen Spirit by Nirvana
2000's – Bawitdaba -Kid Rock & Monkey Wrench by Foo Fighters

MARY: When the rest of the beatdown is set to music, you have to end with Bring Sally Up

ANNOUNCEMENTS: Read your news letter, Bethel, Cannoli Run, silly overnight ruck event, Litter Pickup

COT: What's said in COT stays in COT.

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Sgt. Joe Nurre

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WARMUP:

  • Moroccan Nightclub
  • Imperial walker or hill billy walker -> I was confused
  • Cherri Picker

THE THANG:

  • Bucket of fun
  • Pick a card -> announce exercise
  • One person runs with 30 lb vest to the island and back
  • PAX complete the exercise -> Squat kick, South Carolina Crab, Archer Pushup, Imperial Squat Walker, You Pick, Mike Tysons,
  • 3 Pain stations -> reps 5, 10, 15, 10 and 5
  • Station 1 – Wide Arm, LBC, Mike Tyson
  • Station 2 – Jump Squat, Lunges, Plank Jacks
  • Station 3 – American Hammers, Leg Raises, Big Boy Situps

MARY:
ANNOUNCEMENTS:

  • Bethel Men's Shelter
  • Cannoli run
  • Ruck Event

COT:

  • We remember Sgt. Joe Nurre. KIA Aug 21, 2005 in Iraq. He was my soldier. He volunteered to deploy with my unit to prevent his best friend from deploying alone. He paid the ultimate sacrifice.
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Bucket of Death with Circle of Fun

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WARMUP:

  • Moroccan Night Club
  • Windmill
  • Cherry pickers
  • Imperial walker

THE THANG:

  • partner workout x 2 – 40 CDD, 60 Merkins, 80 Squats, 100 LBC, 120 side straddle hops
  • Circuit x 2 50 sec exercise + 20 sec rest – Archer Merkin, American Hammer, Imperial Squat Walker, Low Country Crab, Makhtar N’Diayes, Mike Tyson, Squat Kick, You Pick, Jump Rope, Mountain Climber, Plank Jacks, Peter Parker

MARY:
ANNOUNCEMENTS:
COT:

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Do 1 More

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WARMUP: lap around the parking lot, SSH, Moroccan Nightclubs, windmills

THE THANG: Do 1 More
This is a 12 round AMRAP 1 minute each with a 45 second break to do as many as you can. I told the pax to write down their number after each round. I did not tell them if a high number was good or bad or how it would affect the other pax good or bad so that they would push themselves. The rounds were:
Merkins
Squats
CDDs
Burpees
SSH
Bobby Hurleys
Plank jacks
Big boys
Shoulder Taps
Overhead Claps
Mtn Climbers
LBCs

Then we talked about how much we accomplished, but how much more was till to be done. But that you can do more than you think you can, so add 1 more to each rounds reps for round 2. i.e. 41 Merkins in round 1 meant 42 Merkins in round 2.

By the end, we had completed as a group (13 bootcampers) 9,155 reps in 45 minutes. Feel accomplished, you guys did a ton of work!

MARY: No Time

ANNOUNCEMENTS: Bethel, Newsletter, Overnight silly-ness ruck event, Strawberry 5k.

COT: Marriages, health and healing, travel, reach out to someone you haven't heard from in a while and let them know you're thinking about them. It'll make their day even if they don't respond with more than thanks. Or you might talk to them for an hour. But reach out, you never know when someone needs it.

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Smokin Cindy Beatdown

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Specialist Ryan Dennis Orin Riley was a 22-year-old soldier from Richmond, Kentucky, who served in the U.S. Army. He is remembered for his dedicated service during Operation Inherent Resolve.

## Service History:
* Enlistment: He joined the Army in October 2016.
* Unit Assignment: He was assigned to the 2nd Battalion, 32nd Field Artillery Regiment, 1st Brigade Combat Team, 101st Airborne Division (Air Assault), based at Fort Campbell, Kentucky.
* Specialization: He served as a 13J Fire Control Specialist, responsible for integrating and processing tactical battlefield information.
* Deployments:
* South Korea: Served at Camp Casey from March 2017 to March 2018.
* Iraq: Arrived in Iraq in December 2018 for his first combat deployment.
* Passing: Specialist Riley died on April 20, 2019, in the Nineveh province of Iraq in a non-combat related incident while supporting missions to defeat ISIS.

## Awards & Decorations:
During his service, he earned several recognitions, including:

* Combat Action Badge
* National Defense Service Medal
* Global War on Terrorism Service Medal
* Korea Defense Service Medal
* Army Service Ribbon
* Overseas Service Ribbon

He was buried with full military honors at Madison County Memorial Gardens in Richmond, Kentucky, following a funeral service on May 6, 2019.

Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Moroccan NC – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Cheese Shredder

The Thang:
1. Dora: Partner up. One works, one runs 50 yards and back. Switch.

Exercises (with cinder):
100 Block Chest Presses
100 Block Curls
100 Block Overhead Presses

2. Perform a Ladder: (Start with 5 reps; Add +5 each round except Blockees; 5-10-15-20-15-10-5)
After each round, run 1 lap around track

Exercises (with cinder):
1 Blockees (burpee w/ cinder)
2 Block Squats
3 Block Swings
4 Block Thrusters

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Smokin Rocket

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Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Hillbilly Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot

The Thang:
1. 4 Corners:
Corner 1: 10 Merkins
Corner 2: 15 Squats
Corner 3: 20 LBCs
Corner 4: 25 Calf Raises
➡️ Lap 1: Mosey between corners, Lap 2: Lunges between corners, Lap 3: Bear Crawl between corners

2. Partner Work:
P1: Plank
P2: 10 Merkins, then jog 25 yards and back
Repeat with:
20 Squats / partner holds Al Gore
20 Big Boys / partner holds 6 inches
20 Mountain Climbers / partner holds plank

3. Dora:
Partners:
100 Carolina Dry Docks
200 Shoulder Taps
300 LBCs
➡️ One partner works, the other jogs 25 yds and back.

4. Finisher:
Dips
Leg Ups
Derkins
3 Rounds: 10-15-20

Mary:
American Hammers – 15 IC
Rosalita – 20 IC
Hello Dollies – 20 IC
Flutters – 20 IC

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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