Tag: Suplex

LOREDO

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WARMUP: Mosey to the bottom of the hill past the ROTC building for some plank-position exercises. Mosey to the pull-up bars.
6 Pull-Ups & 6 Burpees
Repeat for 3 total rounds
THE THANG:
Make our way to the track. We are here to remember US Army Staff Sergeant Edward Loredo.
6 Rounds
24 Squats
24 Merkins
24 Walking Lunges (12ea leg)
Run 400m

When all finished, line up on the goal line.
Bear crawl 100yds to the other goal line for 30 American Hammers (15 – 4ct)
Crawl bear back to the starting goal line.

MARY: Included throughout
ANNOUNCEMENTS: F3 State of the Nation July 16
Community 5k, various Q announcements, read the newsletter
COT: 5th Core Principle

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Dads & 2.0’s Cones & Dogsled Fun

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WARMUP: SSH, MNC, Windmills, LSSquats, Mosey around playground & back
THE THANG: (1) Sharks & Minnows [3 rounds]. Round 1 & 2, Dads are sharks [MOT = 1-legged or 2-legged hops]. Last minnow left picked exercise for group. Round-1 = Kraken Burpees (Dads x 10, 2.0’s x 5), Round 2 SSH ( 10/20), Round 3 Dads as Minnows
(2) Family Cone drill: Run as family to each Cone. Family does 1 Merkin & 1 Squat-Jump / member. 2nd cone x2, 3rd cone x3, last cone x4
(3) Ruck Cones: 3 Packs available (5lbs, 15 lbs, 30 lbs). Crab-Walk to Cone-1, Walking Lunges to cone-2, Bear-Crawl to Cone-3, Nur back to start
(4) Dogsled Rides: MOT for Puller varied from straight pull to Bear Crawl. 2.0’s as passengers
MARY: In lieu of Mary, we had Water Balloon fight
ANNOUNCEMENTS: Dads Camp (ThunderBird) in a few weeks.
COT: Praises for Kids answering the alarm & putting in work, Prayers for starting school year,
Ice Pops followed exit-prayer

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2024.28 Armory

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Standard warmup…

One of my favorite KB formats is the 3x3x3: 3 rounds of 3 sets of 3 exercises. But to mix it up, 2 sets from the current followed by 1 set of the previous, so A-A, then B-B-A, then C-C-B… I think this allows a little longer recover before heading into the 3rd set which helps you to push harder. I’m going to tell myself that, cause I am still in pain two days later.

Set A:
Clean into a 1 arm thruster x10 (5 EA)
Front raise x10
Single-leg dead lift x10 (5 EL)

Set B:
Bent row x10EA
Tricep Extension x10
Squat x20

Set C:
One-arm swings x10EA
Overhead Press x10EA
Racked split squat x10 each side

Between rounds cooldown lap ending in a 20yd bear crawl to spike the heart rate to get ready for the next round.

This was a tough one. I’m pretty sure Band Camp thought I was making it all up, cause I don’t have to put Sharpie on my forearm… Welcome FNG Splash Pad! Hopefully there was enough fun in there to offset the splashing / dry heaving…

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Cold Calls

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WARMUP: SSH, MNC, WM, IW, HW
THE THANG:
DORA: Timer 100yd run
200 step ups
100 Erkins
125 Squats
50 Derkins
100 Calf Raises

Thang 2

TABATA (40 sec of work, 15 sec rest)

Round 1 – Mountain Climbers, Bomb Jacks, Squat Thrusts, High Knees

Round 2 – Lunges, S.S. Hops, Merkins, Speed Skaters

Round 3 – American Hammers, Flutter Kicks, LBCs, Hold Plank

MARY: Few Exercises
ANNOUNCEMENTS: CSAUPs,
COT: Closed in Prayer

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Iron Pax-esque

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WARMUP:
SSH x 10, IW x 10, Merkins (IC) x 10, Downward Dog, Peter Parker x 10, Upward Dog.

THE THANG:
Stations were set up in a T shape where “Home Base” is at the intersection of the 3 points.

Round 1
15 burpees at “Home Base”
Bear crawl ~ 25yds to station 1 do 15 merkins
Jog back to home base

15 burpees at “Home Base”
Lunge walk ~ 25yds to station 2 and do 10 hang cleans w/ sandbag (5 each arm if using KB’s)
Jog back to home base

15 burpees at “Home Base”
Broad jump ~ 25yds to station 3 and do 10 sit up get ups
Jog back to home base

Round 2
Following the same modes of transportation,
10 burpees at home base
25 merkins at station 1
20 hang cleans at station 2
15 sit up get ups at station 3

Round 3
Following the same modes of transportation,
5 burpees at home base
35 merkins at station 1
30 hang cleans at station 2
20 sit up get ups at station 3

MARY:
ANNOUNCEMENTS:
Sweaty Barry, Summer CSAUP series, F3 Dad’s

COT: Family and loved ones

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Garbage Water Intervals

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WARMUP: SSH, 5 “Alien Landing Rain Dances” [see description in comments of video post in 1-F channel], MNCs, 4 ALRDs, Imp Walkers, 3 ALRDs, Cherry Pickers, 2 ALRDs, Windmills, 1 ALRD
THE THANG: 10 rounds on a timer: 3 min. walk / 1 min. exercises
Exercises: Rounds 1-5 (ruck ON): 5 CDDs, 15 Merkins, stretch until bell (done while going up + down staircase)
Rounds 6-10: (Ruck off) 5 Man-makers, Bicep curls till bell
– drop rucks near flag, Sprint ~ 100 yards to light post, mosey back, repeat
MARY: LBC’s, Knee Tucks, Oma Plata Thrusters, Flutter Presses, Xs & O’s, Some other “pax-choice”
= Ruck used
ANNOUNCEMENTS: Sweaty Barry, Dads & 2.0s, Read Newsletter
COT: Strength in Recovery/therapy, Fortitude for bootcamp, financial responsibility awareness, others left unsaid

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Check Ya Neck

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WARMUP: (all IC) – SSH, 5 x Lt. Dan (10 count), Moroccan NC, 4 Lt. Dan, Imp.Walkers, 3 Lt. Dan, Neck Stretches, 2 Lt. Dan, Planck-Jack w/ Merkin (4 count), 1 Lt. Dan

OYO – 20 BB situps

THE THANG: ON THE GRASS (4 cones – ~20-yards distance): Fireman’s Drags down… return with Wheelbarrow walk/hop… switch (3 reps each partner)
Flutter presses w/ KB till 6 is up
“Double-Backed Beasts” (AKA Wrestler Sit-ups) 30 Dora
Partner Bent-over Rows 30 Dora … Recover

Rack KB & walk to PARKING LOT STATION.. Reps were cut to accommodate Time
30 KB Swings, 10 Bicep curls, 4 Weighted Knee-tucks, 8 KB Halos each Side
Indian Run Around Lot

MARY: Dirty Dogs (21 count) and Oma-Plata Hip Thrusters (5 each side)

ANNOUNCEMENTS: Sweaty Barry this Thursday, Dad’s & 2.0’s next Saturday, Yaeger + Tortoise & Hare later in summer.

COT: Prayers for Sprocket’s impending Grandson, Time Machines’ travel to Auburn, Praises for those participating in Outreach efforts

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Ruck & Sandbag Fun

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All veterans so simple disclaimer, light warmup then we performed the following with rucks and sandbags:
10 Merkins, alternating one hand on sandbag
Bear crawl dragging sandbag to other side of field
10 Merkins w/sandbag pull thrus (aka Ashley Cummins)
Sandbag front toss to other side of field
10 Sandbag over the shoulders
OH carry sandbag to other side of field
10 Lunges w/sandbag rotates (start one side of lunged leg and rotate to other side)
Farmer carry ruck and sandbag over and back
Rack the sandbag on top of ruck (normal carry) and take long lap
15 Sandbag curls
Lunge across field with ruck and sandbag on back
15 Sandbag overhead presses
Front rack the sandbag across the field
10 Sandbag cling and presses
Sandbag front toss across field
15 Bent over sandbag rows
Suitcase carry ruck and carry sandbag like baby over and back
Rack the sandbag and take another long lap
5 quick man-makers then back to COT for a few mins of mary.
One or two of those movements should not be repeated but great way to start the day!

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27th Badger of 2024

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16 at for the Clovis.

150 burpee pull-up
10 mile run
Partition as desired. We did 15 burpee-pull-ups and run 1 mile. Rinse and repeat

One of the simplest and hardest workouts. Nobody finished even half of it

– ’s shoulders have to bear the weight of his arms
– left early in protest
– wants to know if anyone’s finished that workout ever
– is crushing it. Keys to success: being a site Q
– we lost only to find him right at name-o-rama (introvert energy)
– didn’t ask if I wanted to carpool
– & batflipped to some Mary a tad early
– is ’s medical consult
– believes retribution will be had at his VQ on Friday
– took the over
– hardest working Gen Zer in the Fort?
– couldn’t be caught (by me at least) on the last mile

Listen, you could rub your overheating body against the ROTC building because the condensation on the outside wall is much cooler than the air temperature. But it still won’t make burpee pull-ups easy, nor will it verify this report better than , , or

But they’d have to check slack to make it happen….

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Beautiful Bushwood

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WARMUP: Yes SSH, Nightclubs, Imperial Walkers, Merks, Squats, Stretching, Mosey, and Seal Jax.
THE THANG: Starting with Crazy 8s that offered up 3 exercises per lap. Merks, Squats, Bigboys. Mosey to hill for some Bear Crawl w Merkin stops at each light pole.
Reps were 2x 4x 6x 8x 10x
Followed up by a round of 7s ( BombJax and Bigboys)
Heading back to some Mary.
MARY: yes 4 minutes
ANNOUNCEMENTS: Con- verg-ence on the 4th
COT: FNG and prayer for healing and safe travels

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