Tag: Sprocket

Oil Change

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WARMUP: SSH, Windmill, LSS
THE THANG: Bearcrawled from COT to the starting point.
The first workout was the Longest Mile:
• 10 Burpees
• 100 meter Run
• 10 Air Squats
• 100 meter Run
• 10 Push-Ups
• 100 meter Run
• 10 Sit-Ups
• 100 meter Run

Second Workout was a modified Nine Eagles using cinderblocks :

• 11 Merkins
• 11 Lunges (total)
• 11 Overhead Press
• 11 Overhead Squat
• 11 Swings
• 11 Flutter Kicks w/ Press (4 count)
• 11 Mountain Climbers (4 count)
• 11 V-Ups
• 11 Bent over Rows
Farmer carry cinder block 200 meters

Repeat list x6 ( got through 3-4 round before running out of time)

MARY: LBCs
ANNOUNCEMENTS: Newsletter, Community check presentation at the Print Shop this Sat and Convergence next Sat.
COT: Closed in prayer

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Scheduled Q was M.I.A

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WARMUP: S.S.H. , L.S.S
THE THANG: Scheduled Q was MIA so we improvised. After the warm-up we rucked to the Walmart parking lot stopping about a quarter mile to do 25 squats and erkins on the guard rail. In the parking lot we did 20 merkins and overhead presses and ran a lap. We also did 50 step-up (25 each leg) on the wall-bench in front of Walmart. Proceed back to COT
MARY: One round of Mary – flutter-press, Freddie Mercury, LBC, American Hammers
ANNOUNCEMENTS:
COT: Closed in prayer

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Competitor’s Coupons Accepted

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WARMUP: Undoubtedly.

THE THANG: Coupon Heavy
1) Simple DORAs (Run-a-Lap y Farmers Carry)
-KB Swings – 200
-Goblet Squats – 100
-Man Makers -50 (ouch)
-Merkins – 200
-Squats -100
-Burpees -50

2) Not-so-Simple DORA (50/25 SSH; 50/25 Mtn. Clmb.)
-Shoulder Press – AMRAP
-Shoulder Extension – AMRAP
-Bent Row, Left – AMRAP
– Bent Row, Right – AMRAP

MARY: a la core movements
ANNOUNCEMENTS: Likely.
COT: Definitely.

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Kingsley Parade

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WARMUP:
THE THANG: Rucked on the Kingsley property, stopping approximately every 1/2 mile and performing a series of exercises. Squats, Swings, Curls, OHP, and step ups at the amphitheater. Roughly 2.8 miles rucked. Closed out the workout with the hip exercise in cadence.
MARY:
ANNOUNCEMENTS:
COT: Closed in prayer

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Sandbags: The Gift That Keeps On Giving

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WARMUP: Acknowledgement that Divac’s Q is getting postponed until next week so you’re stuck with me. We chose the gift behind door #2 which means I would be coming up with this on the fly.
Mosey around the parking lot.
THE THANG: Workout consisted of farmer carries, overhead presses, bear crawls, bent over rows, curls, sand bag tosses, over-the-shoulder tosses and possibly some other stuff.
No 120lb sand bag was used in the making of this workout. Q was soft.
MARY: Integrated throughout.
ANNOUNCEMENTS: Yes
COT: Principle #5

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Substitute Q

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WARMUP: Widmills, stretches, merkins
THE THANG: Repeat of previous week, PT with logs. We broke off into two teams, each team carrying a log. We went over the basics of proper log lifting, carrying and PT with a log. Two teams each carried a log about the Tegacay Ele. property. At various locations exercises with ruck + log were done. Two arm Push Up (aka log overhead press), Forward Bender (log chest high), Straddle Jump, Side Bender, Overhead Toss, Curls, and Log Crunches. Logs were transported back to resting spot.
MARY: No time
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Currahee Anniversary Party

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WARMUP: Hula-hoop , Hoop-hula, windmill, tripod stretches , merkins
THE THANG: We went over the basics of proper log lifting, carrying and PT with a log. Two teams each carried a log about the Tegacay Ele. property. At various locations exercises with ruck + log were done. Two arm Push Up (aka log overhead press), Forward Bender (log chest high), Straddle Jump, Side Bender, Overhead Toss, Curls, and Log Crunches. Logs were transported back to the resting spot.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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The Jacobsen

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WARMUP: Not really

THE THANG: The Jacobsen – For William W. Jacobsen Jr., 31. Captain William Jacobsen, 31, commanded A Company 1-24 Infantry in the 25th Infantry Division (Stryker Brigade). He was the highest-ranking officer killed on December 21, 2004 when a suicide bomber attacked a mess hall, killing him and 21 others in Mosul, Iraq.

CPT Jacobsen attended Brigham Young University where he graduated in 1998 with a degree in Business. He was also enrolled in the R.O.T.C. program.

Prior to his deployment he taught a children’s Sunday School class. Before he left he expressed his commitment to providing the Iraqi people with the opportunity to live in a democratic and free country.
CPT Jacobsen lived life to the fullest. For instance, he ran two marathons, went rappelling, and took surfing lessons in Hawaii. He was an Eagle Scout and served a two-year mission for the Church to Dallas, Texas.
Jacobsen was an example to his soldiers and leaders alike. “His battalion commander said that if he knew all Mormons fought like Bill, he would convert the whole battalion.”

He was survived by his father, Bill; his mother, Vicki, his wife, Riikka, and his four children – sons Billy III, Sedric, Yonah and daughter, Avalon. The day Bill was killed was his 9th wedding anniversary.

Get a cinderblock – head to field, leave in end zone

BUY IN
– 100 yd Bear Crawl
– 100 yd Partner Carry
– 100 yd Crawl Bear
– 100 yd Partner Carry

800M run

Start in End Zone
– 5×5 – 5 reps/5 exercises
o Merkins, Flutter with Chest Press (4ct), Curls, OH Press, Bent over Row
– 100 yds
– 10 burpees/5 manmakers
– 100 yds
– 10×5
– 100 yds
– 10 burpees/5 manmakers
– 100 yds
– 15×5
– 100 yds
– 10 burpees/5 manmakers
– 100 yds
– 20×5
– 100 yds
– 10 burpees/5 manmakers
– 100 yds
– 25×5
– 100 yds
– 10 burpees/5 manmakers
– 30×5

1 mile run

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

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