Kalsu Hero WoD on Virtual

AO: Virtual

QIC: Infinity

The PAX: 2 percent, Brooklyn, and Rocketman

WarmUp: 20 SSH IC, 10 Air Squats IC, 10 Michael Phelps IC, 14 Arm Circles with raised leg IC, 10 Merkins, 15 Mountain Climbers IC.

The Thang: Kalsu!

Background: The “Kalsu” Hero WOD honors 1st Lt. James Robert Kalsu, 11th Artillery Regiment, 101st Airborne Division, U.S. Army, who was killed in action on July 21, 1970 in the A Shau Valley, Vietnam. On lists of the hardest CrossFit workouts, “Kalsu,” is a frequent contender. Here is the workout, pretty simple, really:

100 coupon thrusters, 5 burpees EMOM, starting with 5 burpees.

After recovering from Kalsu, we did interval training swapping between a running/cardio and strength training movement.

30 sec Jog in Place, Butt Kickers, and/or High Knees in between the following:

10 Merkins

20 Coupon Reverse Lunges

10 CDDs IC

15 Coupon Swings

10 Goblet Squats

10 Shoulder Press

Mary:

14 Jackknife Crunches

14 Penguin Crunches IC

14 American Hammers IC

10 Superman Holds

14 Dying Cockroaches

Observations: Kalsu is a challenging workout. YHC admits that he didn’t feel like doing this hard of a workout this morning; however, the determination of the PAX to stuck with it kept us going to achieve a great burn.

Announcements: This weekend is YHC’s 18th wedding anniversary. Jag will be leading a great, challenging workout at the Farm in conjunction with Olympus. For our virtual workouts, we need to decide whether to hold a workout on Christmas morning.

COT:

Proverbs 27:17 – “Iron sharpeneth iron; so a man sharpeneth the countenance of his friend” (KJV). F3 simplifies this verse to “As iron sharpens iron, so one man sharpens another.” I like to blend the two, as I like the use of the word “friend” in the KJV: “As iron sharpens iron, so a man sharpens his friend.” We are all out here to sharpen not just ourselves, but each other. Together we will reach our goals more quickly and with more meaning.

@channel

Battle of the Bulge

AO: The Patriot

QIC: Lucius

THE PAX: Cable Guy; Choo Choo; Citrus; Elvis; El Nino; Lazlo; Fish Fry; Flipper; Fuzz; Lazlo; Maguire; Road Kill; Surely; Wedding Singer

The Battle of the Bulge began on December 16, 1944 along an 80-mile wide front in the Ardennes forrest. 76 years later, on December 16, 2020, 14 PAX gathered at the Patriot to celebrate the will and sacrifice of those who fought in the Ardennes seven decades ago. Here is what we did:

THE WARM UP: Battle of the Bulge Trivia, interspersed with 20 x SSH; 20 x Wind Mills; 15 x Arm Circles; Downward dog; Cobra; Childs Pose

THE-THANG:

Siegfried Line – PAX scout the Seigfried line, each selecting a cinder-block, then performing 5 X thrusters, 5 X curls, 5x Rows AMRAP in about 1.5 mins.

Bombardment – Assault begins with 1.5 hours of artillery bombardment along entire 80-mile long front. Begins promptly at 05:30. Assault begins at 07:00. PAX performed 10 burpees to remember the shelling.

Kampfgroup Piper – PAX Bear-crawl the route taken by Kampfgroup Peiper from the Loishem Gap toward its objective on the Meuse River. PAX move to the following strategic points, all spaced 10 yards apart:

Loseheim – Because Germain Engineers did not repair bridge, Peiper had to turn South. 20 Bridge-Ups; 20 left-side bridges; 20 right-side bridges. Then move on to:

Lanzerath – A small group of Americans (18 members of reconnaissance platoon and 4 forward artillery observers) hold up Peiper’s advance for over 12 hours. 500 German paratroopers attempt to overrun the US position, but are held back. In their honor, PAX complete 22 Tempo Merkins. Then move on to:

Honsfeld – Piper’s column captures 50,000 gallons of US fuel, allowing the column to continue advancing. 20 4-count plank jacks; 20 4-count gas pumpers. Then move on to:

Malmedy – Captured US soldiers are told to stand in a field beside a cross-road, then shot by Peiper’s SS troops. 84 US POWs die. Peiper’s tanks continue to periodically fire into the field as they pass. Some US soldiers survive by hiding beneath the bodies on their comrades. Word of the massacre quickly spreads through US lines, strengthening American resolve. In remembrance of the Malmedy Massacre, PAX perform 84 exercise counts: 4-Count Body Weight Squats (20); 4-Count Lunge Steps (20); Squat Jumps (20); Single-Count Bonnie-Blairs (24). Then move on to:

Trois-Ponts / Stoumont – Piper’s column stalls, then is attacked by Allied planes. Because US engineers have blown all bridges between the Germans and the Muese, Piper’s task group cannot reach its objective. US warplanes destroy German armor and men as they retreat. 20 Dive-bomber Merkins; 20 Bridge-Ups; 20 Merkins.

PAX Crawl Bear to end line for next exercise

Shoulders Hold Strong– To celebrate the strength of the defenders on the “shoulders” of the bulge—the remnants of the 99th Division defending Elsenborn Ridge in the north and the 28th Infantry division holding its flank in the South—the PAX performed 10 Atlas Shrugs; 10 Magellans; 10 Atlas Shrugs; 10 Magellans.

St. Vith – To Commemorate the 7,000+ men lost (captured or killed) from the 106th Infantry Division, the defense of St. Vith, the strategic retreat from the town, and the Allied counter-attack, PAX perform 106 counts of exercises: 1 Burpee; 20 Merkins; 1 Burpee; 20 Air Press; 1 Burpee; 20 Jump Squats; 1 Burpee; 20 Carolina Dry Docks;1 Burpee; 20 Overhead Claps; 1 Burpee. PAX perform a burpee at St. Vith, perform 20 count of an exercise, then retreat (running backwards) 30 yards. To regroup and pick up the six, PAX perform Montgomerys in the end zone (Air-chair sit). They then retake the lost ground and repeat. Burpee to end.

On Dec. 20, Montgomery was put in charge of two US Armies on the northern edge of the battle, who could not directly communicate with US general staff south of the Bulge. Montgomery gave a press conference describing the battle. It was seen as self-promoting and insulting to the Americans. In response, Winston Churchill described said “This is undoubtedly the greatest American battle of the war and will, I believe, be regarded as an ever-famous American victory.”

Bastogne – PAX form defense perimeter around the critical intersections in Bastogne, forming an out-ward-facing ring. To commemorate the tenacity of the 101 airborne troopers who defended Bastogne during a seven-day siege, the PAX collectively perform 101 Merkins, holding plank as the Merkins go round the circle.

THE MARY: WWIs; WWIIs; USAs

THE COT: One thing that impresses YHC about the soldiers who fought in the Bulge is their persistence and endurance. The battle raged for over a month. In terrible, cold conditions. We now find ourselves in month nine of a pandemic, with the end far off. We should channel the resolve of our grandfathers in this challenging time.

When first meeting his generals after the German attack, Dwight D. Eisenhower stated that “The present situation is to be regarded as one of opportunity for us, not disaster. There will be only cheerful faces at this conference table.” With the German troops attacking, not in defensive positions, they provided opportunities for Allied forces to attack their open flanks. Ultimately, the German attack resulted in loss of irreplaceable men and material for the Germans. While facing obstacles this December, remember Gen. Eishenhower. Look for the opportunity, not the disaster.

SNOWY

AO: Horizon

QIC: Brown Bag

PAX: 3 Mile; Disco; Einstein; Kodiak; Kombucha; Mayberry; Magoo; Sticks

WARM UP: SSH; Moroccan Nightclub; Cherry Picker; Willie Mays Hays; LBAC; Down Dog/ Up Dog; Mosey alternating regular, butt kickers, skips, high knees and karaoke

THE THANG: 3 sets of SNOWYs, to wit,
S – Sprints (~100 yards EMOM x4 first set and EMOM x3 second and third sets)
N – Newtons Cradle (x10 in cadence)
O – One-Legged Burpees (x8 each leg first set and x6 each leg second and third sets)
W – Werkins (x20)
Y – Yves Poll (~100 yard backward run)

MARY: Some crazy

alternating

low plank movements courtesy of Magoo; LBCs; Superman

CIRCLE OF TRUST: Year is coming to a close and a lot of us are thinking about resolutions. No need to wait. Commitment and accountability are key. My resolution is to get to F3 at least 2x per week and 3x per week once a month. 3 Mile will be keeping a close eye on me. : )

12 Days of Christmas at the Farm

AO: The Farm

QIC: Infinity

The PAX: Chile and Running Man

WarmUp: 20 SSHs IC, 10 Imperial Walkers IC, 10 Don Quixote, 10 Willy Mays Hayes IC, 10 Michael Phelps IC, 10 Merkins IC, 10 Mountain Climbers IC, and 14 balancing LBACs with leg lifts IC.

The Thang: Twelve Days Of Christmas!

Do the following exercises starting with just 1 for the first round, and then 2 and 1, then 3, 2, and1, etc for each following round until we get to 12. After each round, run out to mid-field and back (120 yards):

1 Squat-Reverse Lunge each leg (A partridge in a pear tree)

2 Carolina Dry Docks (Two turtle doves)

3 Break Dancers (Three french hens)

4 Burpees (Four calling birds)

5 Al Gore for 30 seconds (Five gold rings)

6 Copperhead Squats (Six geese a-laying)

7 Supermans (Seven swans a-swimming)

8 Bonnie Blairs (Eight maids a-milking)

9 Rockettes (Nine ladies dancing)

10 Jump Squats (Ten lords a-leaping)

11 Typewriter Merkins (Eleven pipers piping)

12 Toy Soldiers (Twelve drummers drumming)

Observations: Was it cold outside? YHC remembers taking stuff off during this workout to keep from overheating! Although we ran out of time before finishing the last round, we got in the 12 toy soldiers. In total, we ran 1320 yards, or ¾ of a mile, at a fast pace; we did 32 burpees, 32 Bonnie Blairs, and 36 copperhead squats.

CoT:

Shared some thoughts from The Practicing Stoic, the book of the month:

“Wealth consists not in having great possessions, but in having few wants.” -Epictetus

“True freedom is obtained not by satisfying desires but by removing them.” -Seneca

So, instead of getting material possessions or seeking worldly pleasures, focus more on that which will bring real meaning in the long run this Holiday Season.

Rain Rotations

AO: Horizon

QIC: Maj Payne

The PAX: Sticks, Magoo, Kodiak, 3-Mile

5 PAX gathered in the cold wet gloom of the Horizon AO for a beatdown of epic proportions. The rain was beating down in torrents and the temperatures were far from agreeable. Truly, it was amazing that anyone showed at all given the misery that laid ahead. These PAX could not be deterred by the elements though, and they forged through to become tougher than they were when they woke up. Here is what happened…

Warm Up: Mosey to the Discovery School entrance. PAX listen better when not standing in the rain. This would not be a full reprieve from getting soaked. That would not be fair to the spirit of F3. All completed some SSH, IW, LBACs front and rear, Cherry Pickers, WMH, Merkins (slow and IC) and BWS (also slow and IC). Once sufficiently warm, it was time for…

The Thang:

3 x through each station

Station 1 – 25 x step ups; then plank
Station 2 – 10 x narrow grip inverted rowers; 10 x Merkins; repeat until time is up
Station 3 – The timer: 3 x laps on stairs (for up direction – every step, every other step, every two steps)

Then

3 x through each station

Station 1 – 10 x Derkins; 10 x BWS; repeat until time is up
Station 2 – 20 x LBC; 20 x Superman; repeat until time is up
Station 3 – The timer: 1 x lap around lot

Mary: Short one today — 25 x Flutter Kicks

COT: Today is a day that many won’t step outside their home. They’re working from home, it’s raining, it’s cold, it’s somewhat gloomy. Not these PAX though! It’s important to get outside, just as we did, and take in all that our Creator has provided. Be grateful for whatever life brings. We are truly blessed. Our challenges are blessings, and the challenge of the extreme gloom today that we are now enjoying is a prime example. Get after life and push yourself. You will benefit in ways you never imagined.

Aye!