WARMUP: None
THE THANG: RUN FASTER
North Doby’s Bridge then left on Fairway Dr. Run to stop sign at the intersection of Banks Rd.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
SSH
Cherry pickers
Windmill
Low slow squat
Maraca nightclub
Arm circles
THE THANG:
Mosey to the track where shield and his 2.0 were already putting in the work. Great job!
Run a mile
100 merkins
110 yd bear crawl
Run .75 mile
100 merkins
110 yd bear crawl
Run .50 mile
100 squats
100 LBCs
Run .25
100 squats
100 LBCs
Run stadium steps till time
Finished off workout with Airborne hip exercises. Dark Helmet is not a fan so he didn’t participate.
Great work by all Pax. It was extremely hot and humid but they all pushed to get through at least the last round of bear crawl. Leaders were running stadium steps when time was called.
This was a workout created to honor DEA Special Agent Terry Watson. Who was killed in Bogota Colombia June 20, 2013.
Workout was modified, but it still sucked.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: side straddle hops, tappy taps, imperial walker
THE THANG: partner workout:
Alternate MOT between Mozy, Farmers Carry, and Overhead Carry while partner does reps.
50 – 1.5 squats
50 – pull through
100 – deadlift
100 – halo
150 – overhead press (right)
150 – overhead press (left)
200 – row (right)
200 – row (left)
250 – chest press
250 – lying lat pullover
300 – flutters
MARY:
ANNOUNCEMENTS: CSAUP’s, HIM camp
COT: Prayers for family members health and mental health, prayers for sick and suffering from alcoholism, praise for the PAX for helping us get better
WARMUP: We started off with 49 SSH in honor of my birthday. We did a few more warm up exercises then got to it.
THE THANG: I decided to add 4 and 9 to give us 13 reps of each exercise. We mosed to the lower parking lot past the theater. We ran the length of the lot with 3 stops along the way to perform the following exercises then repeated it on the way back. I planned for 6 rounds but we only had time for 4.
Round 1 – Burpees
Round 2 – Low Slow Squats
Round 3 – Lunges
Round 4 – Bomb Jacks
Moseyed back to the flag.
MARY: Ring of Merkins, staying in a plank position we each took turns doing Merkins until we got to 50.
ANNOUNCEMENTS: H.I.M Camp, CSUPS, read the Newsletter.
COT: Prayers for kids, parents and teachers over the summer. @cutlet foot surgery @Tron and his son Josiah. And praises from for another year and turning 49. Thankful for F3 and the blessing it has been for me.
As always it was an honor!!!
WARMUP: route announced
THE THANG: run some new roads, Liberty went missing on the way back after he took a shortcut. All PAX showed up at the end!!
MARY:
ANNOUNCEMENTS:
COT:
Warmups
Side Straddle Hop
Imperial Walker
Hillbilly Walker
Mountain Climbers
Plank
Broga
The Thang:
Bear crawl up hill and nerf back
DORA
runners do parking lot loop
Teams will do
50 Carolina Dry Docks
100 Squats
150 Merkins
200 Flutters
150 Dips
100 Durkins
50 Burpees
ANNOUNCEMENTS:
7/4 Convergence
Thursday happy hour
COT:
Prayers for family and health
June 4, 5, 6, and 7 in 1942 was the battle of Midway.
Started with a mosey run to parking spot #19 and did: SSH, Windmills, Imperial Walkers, Moroccan N/C.
Then ran to spot #42 and did Low slow squats, arm circles, perter parkers
Talked about Pearl Harbor and how the IJN missed the carriers and they missed the cryptography offices.
Ran to the pull up bars, pax placed a cindy near the pull up bar and then did: 3 pull ups, 4 toes to bar, 5 manmakers. Plank for the six. Repeat. Plank for the six, repeat.
Talked about how the IJN code was partially broken by the US and knew that Midway island was the ‘bait’ to lure the USN carriers to fight and get sunk by the IJN.
Run relays: run to cone #1 (200 feet away) and do 20 bobby hurleys. Run back to start line. Run to cone #2 (400 feet away) and do 20 bobbies. Run back to start line. Run to cone #3 (600 feet away) and do 20 bobbies.
Noted in chalk was: Cone 1 = Enterprise, cone 2 = Hornet, cone 3 = Yorktown. These are the three USN carriers.
Pass the ammo: Pax curb plank, pass a cindy down the line, do three curb merkins, pass the block back, rinse repeat.
Noted how the IJN was stunned that the Yorktown was still afloat; they truly thought it was sunk a few weeks earlier at the battle of Coral Sea. But the Yorktown was patched up at Pearl (a miracle of manpower and materials) and made its way to Midway.
Blocks: Curls, OH press, KB swings, Squats.
Noted how a group of USN dive bombers (from the Enterprise) were searching for the IJN Carriers and were extremely low on fuel. Their leader, McClusky, had a choice: Return to the Enterprise for fuel and try again, or continue with the grid search pattern…McClusky does neither and on gut feel heads Northwest and finds three IJN carriers. Then, another miracle, a dive bomber wing from the Yorktown show up at the nearly the exact same spot a few minutes later. Result: Within three minutes three IJN carriers were on fire and badly hit. They sunk.
Mentioned how the fourth IJN carrier decided to steam ahead right into the USN fleet with the hubris to believe they could take them out themselves. This carrier was hit and sunk. Mentioned that USN carrier Yorktown got badly hit and sunk on June 7th. US lost 1 carrier, IJN lost four.
Ran to COT, did burpee quiz: Name the USN carriers. (correctly answered and subtraction of 3 burpees), Name the USN carrier sunk (correctly answered Yorktown and subtraction of 3 burpees). Pax still had to do 6 burpees.
Fini.
WARMUP:
25 EA – SSH
10 EA – Cherry Pickers
10 EA – Imperial Walkers
10 EA – Hillbilly Walkers
Mosey around NAFO to front of school
THE THANG:
WOD: Zachary Tellier
10 Burpees
Run to and around the traffic circle
10 Burpees
25 Pushups
– Run to and around the traffic circle
10 Burpees
25 Pushups
50 Lunges (25 each leg)
– Run to and around the traffic circle
10 Burpees
25 Pushups
50 Lunges (25 each leg)
100 Sit-Ups
– Run to and around the traffic circle
10 Burpees
25 Pushups
50 Lunges (25 each leg)
100 Sit-Ups
150 Air Squats
– Run to and around the traffic circle
Mosey to bars
5 Pullups
5 V-Ups
5 LBC’s
5 Freddy Mercury’s
(4 rounds)
MARY:
ANNOUNCEMENTS:
COT:
Zackary Tellier Story – Background: Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.
The previous 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.
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.”
5 were at The Yard for a tour of the back entrance light posts as we had pain in chalk at each pole. Each pole at a letter of THE YARD, but not in order, so that led to some light yogging to find the next letter in the correct order. Everyone enjoyed immensely.
Prayers for Bonsai’s wife and Old Bay’s wife, Twister’s mom, thankful for safe travels for Tater and his M, and for DT’s upcoming trip.
Signups available for yard work at the Care Center.
Thanks to JCruise for the opportunity!
WARMUP: Um – YES. SSH, Merk, Nightclubs, Squats, LBC, Mtn Climber.
THE THANG: Mosey, 7s (Merks, Bomb Jax), DORA ( Derkins, Dips, Squats), Ladder work w DK, DiaMerks, squats, BobHurl, BBs.
MARY: Yes – 4 mins with Pax taking turns leading the group.
ANNOUNCEMENTS: Yes. CSAUP, Fort Mill Care Center, Christmas Party, Fathers Day
COT: Solid discussion