Author: f3nano

DATE: 2021-05-31
AO: Horizon-Ao
Q: Old Bay
PAX: Fish Fry, Old Bay, 3 mile, Kodiak, Mayberry, sticks, Disco
FNGs: Dangerboy (son of @oldbay), Attaché, @magoo made a dog walking appearance, and apologies to the #thepariot names I forgot COUNT: 11
WARMUP:
• Little Bitty Arm Circles
• Michael Phelps
• Finkle Swings- leg swings
• Side Straddle Hop
• Walking Knee Hugs
• Butt Kickers
• At At Walkers
• Sumo Walkers
• Karaoke Left and Right

THE THANG:
• Suicides
o at end line, sprint to foul line, touch the ground, sprint back to end line touch the ground, sprint to mid court and touch line, sprint back to end line and touch line, sprint to far foul line and touch ground, sprint back to end line and touch the ground, sprint to far end line and touch the ground, sprint back to original end line • HORSE
o Timer – 3 three-point, 3 foul line, 3 layups – 3 made shots to rotate or end with three burpes o Hip Slapper
 Hands on the ground, feet on the wall, head and justifier facing the wall. Raise one hand and slap same side hip while balancing on other hand.  Mod – Wall Merkin or just stay up, or hip slapper merkins
o Outlaws
 Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them. 10 reps to the right and 10 reps to the left – mod – flutter o Reverse Crunches
 Same position as LBC. Head and back stay on the ground. Bring knees to chest to work lower abs. o Squats
 jumps up and raising arms as if taking a jump shot.
o Elbow Plank
 4 count or just hold plank
• Wilt Chamberlains
o Length of basketball court. Line up at first cone do 100 lbc’s then run to second cone do 100 squats back to first do 100 flutter kicks(each leg) then end back at second to finish off with 100 lunges(50 each leg). Nice ab and lower body routine. Named for Wilts NBA record 100 pt game. • Burpee Basketball
o 5-on-5, missed shot is a burpee, made shot 20 lbcs
o Somehow we may have done more burpees than lbcs

MARY:
• Hank Aaron
• Cherry Pickers
• Downward Dog

ANNOUNCEMENTS:
o Missed the cookout announcement, but we’ve been talking about it for two weeks
o @maj. Payne supplied us with a #shovelflag, DangerBoy lead us in the Pledge of Allegiance

COT:
o Many of us come from military backgrounds, most people have someone who served in their family history, in my family it seems to be a lower percentage with each generation. I’m lucky that we didn’t lose anyone in my family, or anyone I knew when I served. While we enjoy family and friends this weekend, let also think about those who are more impacted by this holiday.

Warm Up

• SSH x 25 IC
• Imperial Walkers x 15 IC
• Windmills x 15 IC
• 2 Laps around the blacktop–Karaoke on sides.
• Michael Phelps x 15 IC
• Cherry Pickers x 15 IC

The Thang – Mini-Murphs 1 – 2 – 3 – 2 – 1

• One Mini Murph =
  • One lap around blacktop
  • 5 Pull Ups
  • 10 Merkins
  • 15 Squats
  • One more lap around blacktop
• Basketball in the rain

Mary:

• Freddie Mercuries x 15 OYO
• Dying Cockroach x 15 IC
• Plank-o-rama: x 10 center, x 10 right arm up, x 10 center, x 10 left arm up, x 10 left arm up, x 10 center IC
• Australian Snow Angels x 15 IC
• Flutter x 20 IC

COT from Horshack (extracted from https://themurphchallenge.com/pages/lt-michael-p-murphy):

• Honoring LT. Michael P. Murphy, United States Navy (SEAL)
• May 7, 1976 – June 28, 2005
• LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.
• A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.
• Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.
• LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory through The Murph Challenge.

• Coffeeteria

DATE: 2021-05-29
AO: Freestate
Q: Horshack
PAX: Deagle, Black Diamond
FNGs: Winston,
COUNT: 4
WARMUP:
SSH x 25 ICImperial Walkers x 15 ICWindmills x 15 IC2 Laps around the blacktop–Karaoke on sides.Michael Phelps x 15 ICCherry Pickers x 15 IC

THE THANG:
One Mini Murph =One lap around blacktop5 Pull Ups10 Merkins15 SquatsOne more lap around blacktop, Basketball in the rain

MARY:

Freddie Mercuries x 15 OYO
Dying Cockroach x 15 IC
Plank-o-rama: x 10 center, x 10 right arm up, x 10 center, x 10 left arm up, x 10 left arm up, x 10 center IC Australian Snow Angels x 15 IC
Flutter x 20 IC

ANNOUNCEMENTS:
Murph on Monday 5/31,
Family Picnic at 2pm later that day.
Announcements posted.

COT:
from Horshack (extracted from https://themurphchallenge.com/pages/lt-michael-p-murphy): Honoring LT. Michael P. Murphy, United States Navy (SEAL); May 7, 1976 – June 28, 2005
LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. Atone point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.LT. Murphy fought on, allowing one member of his team(Marcus Luttrell) to escape, before he was killed. For his selfless actions,LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory through The MurphChallenge.

Coffeeteria

AO: LoCo Valhalla

QIC: @Refueler, @Bobcat
The Pax: @Rikers, @Brisket, @Bolt, @Madonna, @Shute, @Hoff, @Husker, @Gigawatt, @DialTone, @Inglewood, @Banjo, @Beaver nuggets
Warmup: SSH, Rocketts, Cherry Pickers, Downward Dog, Kobra Kai
The Thang: 6 Rounds for time
Divide into teams of 3 HIMs (2 HIM teams may be added depending on total PAX)
100 Meter Sprint (1 football field length)
100 Meter Fireman Carry (2 Pax carry Pax 1)
28 Iron Mikes
28 Merkins
28 WWII Sit-ups
Low Crawl 50 Meters
Bear Crawl 50 Meters
100 Meter SprintREPEAT ….
Mary: WOD covered mary…..
COT: Semper Fi, the USMC creed, means "always faithful". Capt Michael Quin served faithfully as a Marined for 6 years until he tragically lost his life in a helicopter training mission accident. Before that, Capt Quin showed himself to be faithful to his family, friends, teammates and his community. We must honor him and others who paid the ultimate sacrifice by ourselves being faithful to our calling, our values, our purpose, and the mission given to us by God to follow through on faithfully in this life. Marines embody faithfulness, being faithful to their mission no matter how difficult, risky or grueling it might be….they are always faithful to their mission and their comrades. God bless the Quin family and we thank them for allowing us this small opportunity to honor their son, Capt Michael Quin, with this HERO WOD. AYE!

DATE: 2021-05-27
AO: Highlands
Q: Jenner
PAX: Jag, Trolley, Toolbox, Katniss
FNGs: None
COUNT: 5
WARMUP: SSH, Windmills, WMH, Imperial Walkers, High Knees, Downward Dog, Carolina Dry Docks, Merkins, Cobra Kai

THE THANG: Choose Your Adventure is comprised of 3 exercises where you do 5 sets total so that you don’t have to do an exercise that you dislike or are already strong in.

Preview the exercises with the PAX:
1. Run around the field (no cutting corners)
2. Lunge walk across the field
3. Burpees x 20

Once previewed, PAX performs 5 sets any order they want OYO. When done, pick up the 6.

Mosey over to the center highway concrete benches for the next adventure preview and 5 sets OYO comprised of:

1. Box jumps x 15
2. Toe Taps in cadence x 15
3. Derkins x 15

Next, mosey over to the playground for a mini murph style adventure. This time, no preview, just 5 sets OYO comprised of:

1. Pull-ups x 150% of max
2. Merkins x 50
3. Air Squats x 70

Then, mosey to mid field circle and a change over to Pick your Poison, where two exercises are offered and PAX chooses the one they think they can do the fastest. Options were:

1. Big Boy Sit Up Ups x 10
2. LBCs x 50

The only one who chose Big Boy Sit Up Ups was YHC and Toolbox managed to finish first, then YHC, then the rest. Does that mean these were pretty evenly matched exercises?

MARY: Since Toolbox won Pick you Poison, he got to choose the first Mary, which was the Black Widow. Jag had some choice comments that were funny, but better suited if was called Praying Mantis instead.

Then on to Jag’s Freddie Mercuries and Katniss’ Plank Ring of Fire.

ANNOUNCEMENTS: Lots of Memorial Day Weekend activities, Annapolis 10K, Bonethon, Murph, and Lake Burke picnic.

COT: We sometimes choose the activities we want to do that we are good at or sometimes activities that we are weak so we can improve. That’s what we did out here this morning and what we do everyday.

A quote from Cory House an online educator:

“Upward spiral: Sleep well -> exercise -> eat well -> focus at work -> optimistic attitude. One positive habit increases the chance of building another positive habit.”

Toolbox also added, “Don’t think that you shouldn’t sleep in or shouldn’t drink, instead think *I don’t sleep in* and *I don’t drink*. It better frames the habit.