Tag: Tinsel

9/11 Never Forget WOD

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2997 lives lost
343 Firefighters
60 Police officers

The workout will be built around these symbolic numbers

9,11,110, and 343 to remind us that with every rep and every step we take , that freedom isn’t free!
WARMUP:
SSH
Imperial Walker
Wind Mills
Hill Billy Walkers
Cherry Pickers

All x10
THE THANG:
The rep and distance honors the 9/11 attacks, 343 firefighters lost, 110 floors of the twin towers

Part 1 The climb 110 Floors

110 Step ups= 11 step ups & 25 ruck thrusters

Part 2. 343 Tribute

40 parking spaces
34 merkins (ruck)
3 rounds

Part 3

9 ruck burpees
11 Ruck swings
Half a lap
3 rounds

Tinsel
MARY: Broga missed
ANNOUNCEMENTS: Many
COT: Always in our hearts

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Legs and core plus broga

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WARMUP:
Windmills, Moroccan night clubs, low slow squats, mosey to benches, number of pax x 2 for step ups on the benches

THE THANG:
Leg web :leg: :spider_web:
1 squat, 4 cal raises; 2 squats, 8 calf raises… progressive to 10 squats and 40 calf raises
Run to bars, not really, we couldn’t run, so speed walked to pull up bars.
Run to bottom of hill, 10 SSH, NUR (run backwards) to first tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to second tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to third tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to fourth tree :deciduous_tree: and do 5 squats; a few pax did an extra circuit.
ABS web
1 big boy sit up, 4 heel touches; 2 BBSU, 4 HT… progressive to 10 BBSU and 40 HT. Lots of mumblechatter after this one.
Mosey to COT AREA

MARY:
Broga for 13 minutes. Great way to end a simple but effective workout.

ANNOUNCEMENTS:
flag handoff to Splinter; 3,4,5 and 6 folds by different PAX

COT:
Stays in COT

TINSEL :christmas_tree:

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Leg day at WEP

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WARMUP: quick warmup led by DD
THE THANG: ruck/walk around WEP and stop at every swing/bench for enough Calf raises, lunges and squats to feel them for the rest of the day. We did ALL the reps.
MARY: broga
ANNOUNCEMENTS: bethel service, 1776 convergence.
COT: it happened

:christmas_tree: Tinsel :christmas_tree: out

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Bombs over Bagdad

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WARMUP:

SSH/windmills/pickers/squats/arm circles/phelps
THE THANG:

Partner Format – Rotate each round:

Partner A runs a loop (~0.25–0.5 mile)

Partner B does sandbag work to failure

Switch

Finish with a team challenge exercise

Get through all 3 stations. Repeat if time allows. Goal: 2–3 miles running + max reps under weight.

STATION 1: Frontline Assault

Runner: Loop run

Worker: Sandbag Front Squats – AMRAP

Together: 10 Partner Sandbag Thrusters (alternating reps)

STATION 2: The Grindstone

Runner: Loop run

Worker: Sandbag Ground to Shoulder Clean & Press – to failure

Together: 20 Sandbag Overhead Lunges (10 per Pax)

STATION 3: Carry the Weight

Runner: Loop run

Worker: Sandbag Bear Hug Suicide Carries (end of lot and back)

Together: 30 Sit-ups passing sandbag between partners

? Finisher – man makes (3 Minutes AMRAP)

Solo effort. As many rounds as possible:

? Total Work:

✅ ~2–3 Miles Run
✅ Sandbag High-Rep Strength Training
✅ Core & Conditioning
✅ Partner Accountability
✅ Shared Suffering = Stronger Brotherhood

MARY: No time
ANNOUNCEMENTS: summer csaups, bethel, 7/4 convergence, care center
COT: lifted up Luka (Vuvu), Matteo (time machine), Noah (Decibel) safe travels for Petas daughter to New Zealand with classmates

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1 mile and no smiles

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WARMUP: WINDMILLS/IW/HW/PICKERS/PLANK STRETCHING
THE THANG:
The Thang – Stairway Grinder:
6 Rounds – Ruck on for this half

Ruck to top of Amphitheater and then back down
At the bottom of each round, perform cumulative exercises:

Step-Ups – 20 total
Ruck Upright Rows – 15
Sandbag Front Squats – 15
Ruck Curls – 15
Overhead Ruck Press – 15
Sandbag toss – 5 per side

Round 2 Slick

HR Merkins – 5
Big Boys – 10
LBCS- 15
Humpers- 20
Flutters – 25

MARY: 2 rounds of a bench Webb with step ups and Bulgarian SS, then we took a lap to get to 1mi.
ANNOUNCEMENTS: yes
COT: mental health

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Never skip leg day

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WARMUP: 0.8 miles lap around LPL building
THE THANG:
At the amphitheater, elevens using the concrete steps: 1 step up each leg, 10 calf raises; 2 SU, 9 CR… progressive to 10 SU, 1 CR.

Ruck to the building behind Epic, up the stairs, one lunge on each light on the second floor, all the way down to stairs in front of hotel, went down the stairs on the back, up the stairs again, lunges on each lights on second floor, down the stairs in front of corkscrew bar, rinse and repeat up the stairs but switch to back lunges this time, down the stairs at the end, turn around and complete back lunges on each light on second floor. Down the stairs again.
Loop around packs tacos and back to the amphitheater.

Rucks off, elevens again:
1x 4 count pickle pointers, 10 squats; 2×4 count PP, 9 squats… progressive to 10 PP, 1 squat… those 4 count PP added up quickly

It was a full leg workout with plenty of complaining
MARY: 10 minutes of broga and stretching.
ANNOUNCEMENTS: Hog & Coyote; Tortoise & Hare
COT: YES

Tinsel :christmas_tree: out!!

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Dr. Izumi Tabata

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WARMUP:
THE THANG: TABATA ruck shuffle. 4:15 ruck pace , 45 sec run the whole time. We made our way down to the 9th grade wing of FMHS. Used the cinder blocks , rucks on and did 20 reps of OHP and Squats x 3 rounds each. Made our way back to COT
MARY: two minutes of stretching
ANNOUNCEMENTS: Murph at NAFO, :turtle:& :rabbit2:
COT: closed in prayer

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Over the hill and through the woods

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WARMUP: Side straddle hop, cherry pickers, windmills.
THE THANG: Ruck to pain station 1, (20) Ruck Curls, Ruck up halfway to the big hill, (20) Ruck Curl and Upright Rows, Ruck Up the Big Hill, add Calf raises to the list, ruck through the woods out to the church, 20 squats and finish.
MARY: LBCs, more LBCs, flutters, dollys, mercury’s, and more.
ANNOUNCEMENTS: MURPH, second MURPH
COT: Prayers and Praises

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But what about the blocks?

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WARMUP:

4 minute warning and then a 2 minute warning

Started with mission of F3

Plant, Grow and Serve small workout groups for men for the invigoration of make community leadership

DISCLAIMER

Warmup

SSH/WINDMILLS/MERKINS

THE THANG:

Mosey to pull up bars

Went over 5 core principles

3s
(or 4s as I was informed)

Pull ups
Kraken burpees at bottom of hill

10 min

Webb

Chin ups x 1
Mike Tyson’s x 4

4 rounds increasing every round

10 min

Take cindies to benches

Overhead carry

Tabata

Derkins
Blockee step ups each leg
SSH
Irkins
BSS- Bulgarian split squats
Each leg
Derkins again

10 min

Leave blocks

Indian run around parking lot
Ending at ROTC
Lazy Dora

Wall sits while 1/2 the group runs to retrieve 1/2 the blocks
On wall Cindy stays in motion (in hindsight I could’ve split the groups more effectively to leave them closer together to pass block more easily)

10 min

Bear crawl back to COT
MARY:

Bandcamp took the newer pax through MARY counting exercises
ANNOUNCEMENTS:
Trash pickup, Tortoise & Hare, Murph

COT: yes

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Big 5-0

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Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with sandbag, ruck a lap, then run a lap slick. Next we partnered up and did some heavy movements. Then I guess we did the stupid shit according to Sofrito. But it was some team based moving of sandbags used at a couple ruck events. It was definitely new to some guys but based on the complaints it was fun. I probably missed a few guys in the tags but i sincerely appreciate everyone who came out to wish me a happy birthday today. Im truly blessed to be apart of this group.

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