Tag: Time Machine

Cross Pollination at Bushwood

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WARMUP: IC: IW HW CP WM AST MC

THE THANG:
Mosey to side of AO and partner up. Catch Me If You Can to the covered walkway. Partner starts slowsying while other partner drops, 3 merkins then jailbreaks to partners and flap Jack.
Bench work: IC
Erkins 10
Dips 10
Derkins 10

Mosey to parking lot.
AMRAP partner:
Timing is Mario Carts. Partner 1 in lot between 2 islands jailbreaks to next island, side shuffle across, nur back and side shuffle across to partner that is working.
Prison Cell Merkins
Kracken Burpees
Burpees

Mosey to front of CR.
Cocaine BearCrawls
In parking lot bear crawl to first line and do a merkin, and the length between 2 islands adding a merkin at each snort for a total of 11 merkins at the end.

Angry DORA
50 Merkins
75 Squats
100 LBCs
Timing is partner burpee broad jumps between islands and bear crawls back.
Got into squats then called for time.

Mosey to wall.
AMRAP
10 Muscle Ups
Donkey Kicks until MU completed, flap Jack.

Explained JackAss Burpee Webs. Hope to see it recorded in a BB!

Mosey to COT

MARY: LB started with Freddie’s while I was grabbing my phone. Then I did a quick Circle Of Hate where YHC called out merkins which the group did as I bear crawled back and forth from the nearest light pole.

ANNOUNCEMENTS: Tortoise & Hare this Saturday. Next Saturday Hog & Coyote. CSAUP CENTRAL! Get signed up, support the HIMs leading these events, support your region and the greater good it is providing. Read your newsletter.

COT: Prayers & praises and YHC prayed us out.

Spoke on 5 core principles, all equally weighted however COT, it sets us apart from every other workout group.
Spoke on Mission statement, are we a workout group???
Spoke on Visions statement, be real about picking up the 6. Make it a point to offer an encouraging push. That next man may need it more than you know.

Appreciate the Q and the continual cross pollination between our 2 regions with all these HIMs. I encourage RH pax to take a trip north and you Fort pax to take a trip south every so often. A little flavor in your bland weekly routine is good every so often #zesty.

Thanks <@U061P7HUFRR> for the opportunity to Q <#C02PN2Z6QV8>!

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The Time is Always Now

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WARMUP: methodical
SSH
1 burpee
Windmill
2 burps
IW
3 burps
HW
4 burps
J-Lo
5 burps

Farmers carry

https://medium.com/@danjohn84123/humane-burpee-342d0054a13f
Finished with swing sequence to hit 100 total
5 swings
5 America swings
5 swings
5 swing squats
5 swings

Farmers carry

12 halos
10 split squats
Bear crawl the hill with the bell
12 halos
10 split squats

Waiter’s carry

3 https://www.instagram.com/reel/DHj1DVQSau2/?igsh=MXZhMjY4MGZlcHltbA== each side
(Couple of rounds)

3 dead lift
3 goblet squats
3 swings
SPRINT the hill
(Couple of rounds)

Farmers carry

4 clean to squat
4 thrusters
4 swings
4 rows right
4 rows left
8 merkins
(Couple of rounds)

5 burpee snatches each side to close out

ANNOUNCEMENTS:
Bethel service next week
Tortoise and Hare
Suplex has a long term EH coming to the Yard tomorrow

COT:
https://f3nation.com/get-right is never over because “The Time is Always Now.”

If something isn’t solid in your world, what are you gonna do about it? The time is now.
Put aside your ego, doubts, fears, worry, hesitations, past, limiting beliefs, and get started. The time is now.
You know what needs to be done. Gentlemen, the time is now.

“There is never a time in the future in which we will work out our salvation. The challenge
is in the moment, the time is always now.”
—James Baldwin

Grateful to share the gloom with you this morning

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Bald WOD

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WARMUP:
SSH, Windmill, IW, Honeymooner, Downward Dog
THE THANG:
Round 1: 20 reps of Merkins, LBC’s, Squats – Run Lap
20 reps of Dips, BBS, Monkey Humpers – Run lap
20 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
Round 2: 30 reps of Merkins, LBC’s, Squats – Run Lap
30 reps of Dips, BBS, Monkey Humpers – Run lap
30 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
Round 3: 40 reps of Merkins, LBC’s, Squats – Run Lap
40 reps of Dips, BBS, Monkey Humpers – Run lap
40 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
MARY: No
ANNOUNCEMENTS: Yes, RYN
COT: Yes

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Audibles

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WARMUP:
25 SSH IC, 5 Merkins IC, 5 Peter Parker’s IC, Downward Dog, Upward Dog

THE THANG:
30 Burpees
400m run
30 Squats
400m
30 Mike Tyson’s
400m
30 sit-up get ups
400m

Called a couple audibles. Dropped the rep count to 20 on round 2, then to 10 for those that got to round 3.

MARY:

ANNOUNCEMENTS:
Tortoise and Hare, Hog and Coyote, Bethel Men’s Shelter

COT: Life’s fragile and unpredictable. Live it to the fullest.

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The Wetter the Better

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WARMUP: Brief COP and stretching by the bandshell

THE THANG:
We made our way around WEP stopping for fun in some traditional old school ways.

From the path along 160 at the far end we Inch Wormed across the field towards the hill. Midway across we rose and sprinted to top of hill.

Jacob broke out his ladder for us and we climbed it with burpees and flutters.

On the way back to starting point we stopped at playground for a series of laps around it including core exercises — Freddys, shoulder Taps, big boys, LBCs .

We made it over to Stairway to Heaven where we lunge walked stopping for squats at each light post (5, 10, 15, 20, 25).

We concluded with Round the Clock Merkins on the curb.

MARY: Yes, she beat us up for the final 4 mins.

ANNOUNCEMENTS: Tortoise + Hare, Hog + Coyote, DP Tuesdays now at WEP every week

COT: It was a wet day with rain soaked park and more falling throughout the workout. Pax pushed each other with no complaints. Time Machine completed his first post at DP and his Daily Double!

Thanks for putting in the work men!

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4×4 around the Dragon’s Den

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Get Max Heart Rate

What Is My Maximum Heart Rate?
As you exercise, your heart rate will elevate. Your maximum heart rate is:

220 minus your age

Training with a heart rate above this level can be dangerous. It is advised to work at a level that suits your fitness levels and heart health.

The Norwegian 4×4 workout outlines a target heart rate of 85%-95% of your max heart rate. If you don’t have a fitness tracker that measures heart rate, aim to push yourself to a level of exertion that is 8 or 9 out of 10, where talking feels challenging.

4×4 Workout
To complete the Norwegian 4×4 workout:

Warm-up

Complete a low-intensity warm-up for 10 minutes. This could be a light jog and dynamic stretches.

Intervals

4 minutes each interval of a cardio exercise of choice, at 85-95% of your maximum heart rate. This could be running, swimming, rowing, cycling or high-intensity bodyweight exercises. If you’re running, this could be your 5k or 10k pace.

Active recovery

3 minutes rest of low-intensity activity like brisk walking or jogging, taking your heart rate down to 60-70% of your max heart rate.

Repeat

For a total of 4 high-intensity intervals and rests.

Cool down

Bring down your heart rate slowly, then stretch.

COT:
Family
Mental Health

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Memorial Day at American Jackal

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WARMUP: SsH, Imperial Walkers, Moroccan night clubs, Cherry picker, low slow squat
THE THANG: 5 stations, we honored a fallen soldier to start each station.
5 minutes of work at each

Station 1: Spc. Joseph Nurre

“Volunteered to serve so his best friend wouldn’t be alone. He was killed by a road side bomb on August 21st, 2005.”

Focus: Leg endurance + cardio
• AMRAP 5 min:
• 20 Squats (scale: jump squats or air squats)
• 40 Mountain Climbers (4-count)
• 10 Step-back Lunges (scale to lunge hold for knee-friendly)

⸻

Station 2: Sgt. 1st Class Paul R. Smith

“Held his position under attack and manned a .50 cal, saving over 100 men at the cost of his life.”

Focus: Agility + balance
• 5-min Ladder:
• 5-10-15-20…
• Cone shuffles (10 yards out/back)
• Single-leg deadlifts (alt. legs, bodyweight or sandbag)
• Broad jump → backpedal return

⸻

Station 3: Spc. Ross A. McGinnis

“Threw himself on a grenade in a Humvee, absorbing the blast and saving his crew.”

Focus: Core and grit
• EMOM x 5 min:
• 15 Flutter Kicks (4-count)
• 10 Heels to Heaven
• Plank hold for remaining time
(Modify by reducing reps or sub flutter kicks with bent knee variations)

⸻

Station 4: Cpl. Jason L. Dunham

“Used his helmet and body to shield fellow Marines from a grenade, ultimately giving his life for theirs.”

Focus: Mobility + lower-body strength
• AMRAP 5 min:
• 20 Walking Lunges (or lunge in place)
• 15 Groiners (hip mobility)
• 20 Side Lunges (10 each side)

⸻

Station 5: Sgt. 1st Class Jared C. Monti

“Repeatedly braved enemy fire to rescue a wounded soldier. Was killed on his third attempt.”

Focus: Speed + explosive lower body
• Tabata (20:10 x 8 rounds) – Alternate:
• Box Jumps or Tuck Jumps (scale: step-ups)
• Sprint or High Knees
(Modify jumps to step-ups or fast step-backs)
MARY:
ANNOUNCEMENTS:
COT:

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Splash Mountain

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WARMUP: MNC, IW, Windmills, HW (Poor cadence on YHC part, was distracted by Slash’s flirting)
THE THANG: Moseyed to benches, 2 rounds or 10 Dips/urkins/derkins.

Moseyed to cafeteria picnic tables, 2 rounds of 20 Step ups/LBC/Elevated Glute Bridges

Moseyed to Parking Lot, ‘Cide Burpees run out to parking line, 5 burpees back to wall and sit for 6, next row out and repeat 4 times.

Go grab the log and Cindy’s, 2 men carry log to bottom of hill and back up, other pax use Cindy for OH Press, BO Rows & Goblet Squat, then rotate. Eventually switched from Cindy work to SSH, Merkins and Mt Climbers.

Returned the toys and back to COT
MARY: Each man got a round of their favorite
ANNOUNCEMENTS: Murph, T&H, C&H and Bethel
COT: Always

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Partner workout with four corners

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WARMUP:
Overhead clap
Windmill

THE THANG:
Partner workout
-40 Burpees
-60 Merkins
– 80 Squats
-100 LBCs
-120 side straddle hops

4 Corners
Round 1 – 30 reps
Round 2 – 20 reps
Round 3 – 10 reps

Station 1
Burpees
CDD
Wind Sprints

Station 2
Side straddle hop
Donkey kick
Penguins

Station 3
Merkins
Plank jacks
Shoulder taps

Station 4
Mountain climbers
Squat jumps
Flutter kick

MARY:
ANNOUNCEMENTS:
Murph on Monday
Bethel Men’s shelter
COT:

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