Category: Uncategorized

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The Mogadishu Mile

DATE: 2022-10-08
AO: Olympus
Q: Pop Fly
PAX: Popeyes, Nano, Lightyear, Zeus, Peanuts, Monk, Rambler, slider, Derecho, Rollingstone FNGs: Red Baron
COUNT: 12
WARMUP: we did

THE THANG: 4 Rounds of:
18x Chinooks
18x Squats
18x Merkins
18x Sit-ups
18x Lunges
1x Blockee
1 Lap with Cinder Block

MARY: flutter kicks, big boys, j-lo’s, pickle pointers, lbcs, Glee’s, No Surrenders

ANNOUNCEMENTS: Bag Packing, Road Clean Up (29 Oct), Cornhole (30 Oct)

COT: 18 reps for the 18 Soldiers who died between 3-4 October during the Battle of Mogadishu. 1 Rep for SGM Bob Gallagher (then SGT). SGM Gallagher was my SGM in Iraq and was awesome. But the scars and wounds (mental and physical) that he carried with him over the years with the Rangers left a mark we couldn’t necessarily see.
(1) a group of men found by a common purpose can achieve anything… just as those Rangers and Delta soldiers did back in 1993 in Mogadishu
(2) everyone is fighting a battle. sometimes we can see it, and sometimes we can’t. a smile a wave a nod can make all the difference to somebody. check in on somebody today.

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F3 Bushwood

DATE: 2022-10-08
AO: Sandlot
Q: Legacy
PAX: Traveler, Booking
FNGs: None
COUNT: 3
WARMUP: SSH, Imp walk, Hill Billy’s, Arm circles, Phelps, Cherry pickers, Downward D and WGS
THE THANG: Run to planet park, Derkins and Step Ups,ran to W-L, do shoulder taps and mountain climbers run back to AO. Mini hotel bearafornia Then Ring of fire farmers walk as Pax do various exercises. Then: FEED THE MONKEY — shuffle back and forth between two Bobby Hurley and one burpee MARY: kettlebell clinic!!!!!!!!
ANNOUNCEMENTS: The Grunt!!!!
COT: coercive leadership does not work. Junction Boys in fact was actually a leadership fail— that Bear Bryant eventually acknowledged

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IPC Week 5

DATE: 2022-10-07
AO: Patriot
Q: CableGuy
PAX: Lazlo, bogey, Yardbird, Undertow, Anchor Man, Flipper, Jenner, Elvis, Gherkin, 2 percent, Big Short, sticks, Hard Knox FNGs: Attache, Tiny Dancer
COUNT: 16
WARMUP: SSH, Arm circles, Windmill, 1 BDE Burpee, Cherry Pickers, WM Hayes, 1 Kraken Burpee, Down Dog, Cobra Kai THE THANG:
<<< Every 5 Minutes: 5 Kraken Burpees >>>
1 10 BDE Burpees
Murder Bunny 10 yards
10 BDE Burpees
Reverse MB Back
2 20 Thrusters
Murder Bunny 20 yards
20 Thrusters
Reverse MB Back
3 30 Bonnie Blairs (hard way)
Murder Bunny 30 yards
30 Bonnie Blairs (hard way)
Reverse MB Back
4 40 Jungle Boi Squats
Murder Bunny 20 yards
40 Jungle Boi Squats
Reverse MB Back
5 50 Merkins
Murder Bunny 10 yards
50 Merkins
Reverse MB Back

MARY: Fellowship lap, Freddie Mecury, LBC, Toy Soldier
ANNOUNCEMENTS: Grow ruck tomorrow in Norfolk, The Grunt in November, Cornhole, Christmas, Boneathon
COT: Nice perseverance and continuing to grind out these IPC workouts – and yes they are over.

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Lunge Track Burpee Merkins – Craziness

DATE: 2022-10-07
AO: Sparta
Q: Zeus
PAX: Peanuts, Hightower, Pop Fly
FNGs: F3 DR PAX Crack
COUNT: 5
WARMUP: Warm up exercises at stations while fellowship jog around school. Sets of bear crawls followed by lung walks mixed in. 40 yard suicide run. One set of stadium stairs in the dark.
THE THANG: Two lunges burpee drop to two Merkins and burpee recover to feet and repeat. Completed over half of track until time ran out. MARY: Ring of fire LBC’s. 10 LBC’s each man for a total of 50. ANNOUNCEMENTS: The Grunt, Turkey Trot, Corn haul.
COT: There’s been a number of deaths of men in their early 50’s lately. Recently a well known Gospel musician friend of mine was found dead in his home Brooklynn home he was 50 years of age. A week later a well known Comedian 54 years old died in his home. Both died of heart disease. Continue to exercise your heart. Make sure you see your Doctor. Follow up on test and get an understanding on what you need to do concerning your health. Exercise your mind with positive thoughts. Check on one another and be kind to one another. We never know what someone is going through and if it may be the last time you talk or see that person. Amen