Tag Archive for: Breach

Running up that hill

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FNGs: none

Warm Up: good morning, mtn climbers, sir fazio, merkins, prisoner squats, willy mays hays

The Workout: hill repeats on Ole Red

5 burpees at the top

10 patty cake merkins at the bottom

stop at bench halfway back up hill for 15 freddy mercury

repeat for 3 rounds

round 2 we increased to 2o patty cake merkins and round 3 switched to 15 broke back merkins

Mary: 10 mins core 45 seconds / 10 rest for 2 rounds of lbcs, low slow flutter, box cutters, meat gazers and home to marge

Announcements: volunteer event 06/12 to mulch for HS. Run for the Quay this weekend. 

T-Claps (Recognition):

Prayer: speedy recovery for Fram’s father Norm

Murph 2026

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16 HIM for Murph 2026
We met at Herbert Akins MS track where newly built pull up bars were available.
0550 warm ups
0558 Breach speech about Stg. Murphy
0600 Pledge then go time

1 mile
100 pull ups: modify with bands or sand bag rows
200 push ups aka merkins
300 squats
1 mile

The showers started just as the last man finished.

Strong work by all. It was a privilege to lead this years Murph.

BS out!

The Happiest UFO on Earth

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FNGs: none

Warm Up: minimal, some crazy people did burpee hill sprints or similar in the abyss as EC

The Workout: ufo- burpees to match your points in the score. 

Announcements: Post as Disney, attendance has been light

T-Claps (Recognition): great teams @sombrero

Prayer: none

Prison Mile

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FNGs: none

Warm Up: none

The Workout:

Farmers Carry Mile

Goal is to farmers carry your set of coupons a mile. Every time you set them down, you run back to the start for penalty exercises, before returning to your coupons for further progress.

Score =Total Weight Carried * Total Miles Carried

blue crush, breach, bleeder made it a mile and crashed.

led and a lot machine got lost.

sardine was the champ, able to fully participate this time vs his tattoo abridged attempt at paradise city.

Cleaning the Soccer Field

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FNGs: none

Warm Up: Good Mornings, Side Straddle Hops, 5 penalty burpees, Hillbillies, Imperial Walkers, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: Two things today.

Thing 1: 7s on the Abyss
PAX moseyed over to the Abyss, everyone’s favorite ride at Disney. At the top, YHC gave the run down. Merkins at the top, squats at the bottom. Plank hold and squat hold for the 6 and then exercises performed together. We made short work of that business and moseyed over to the soccer field.

Thing 2: 4 corners on the soccer field
On approach to the soccer field, it was observed that the previous tenants had left a number of things on the field, mostly water bottles. 
PAX were instructed how 4 corners would go. An exercise at each corner with karaokes in between. Corner one had 5 merkins, corner two had 10 merkins, corner three had 15 merkins, corner four went back down to 10 merkins and then we did 5 more merkins at start. 
Then we switched it to squats and did the same thing, backpedaling between corners.
We spotted a few more water bottles scattered around the field, so PAX each ran out and grabbed a couple and disposed of them.
Back to start for Mary.

Mary: Popcorn Mary

Announcements: June 12th mulching

T-Claps (Recognition): All PAX present for helping to clean the soccer field.

Prayer: Ka-Chow’s final exam today, remembering those who gave their lives defending our country

Impromptu Q at Prison Yard

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FNGs: Bloomin Onion (Welcome!)

Warm Up: Disclaimer, SSH, SFAC, GM, Frankensteins, Imperial Walkers, Hillbillies, Plank Hold, Mission Statement and 5 core principles, Mosey short lap. 

The Workout:

Round 1: 6 stations 80lbs Sandbag (SB) Squat, 80lbs SB Chest Press, 60lbs OH press, LBC, SSH, 40 40lbs KB swing (KB swings was timer) Mosey short lap after complete

Round 2: 80Lbs Power Clean, 80lbs Deadlift, 60lb CFG, Plank Hold, SSH and 40lb / 40 KB swings was timer, mosey short lap after complete.  Bloomin Onion likely questioning life choices at this point. 

Round 3: 40lb KB swings, 80lbs SB Bear Crawl drag, 60lbs Triceps, Star V-ups, SSH, 10 80lbs SB burpees was the timer.  (We all questioned life choices upon hearing this) Short mosey to complete the circuit. 

Mary: 2 min stretch

Announcements: QAC, Raffle and uphold the standards! 

T-Claps (Recognition): Papi for driving from North Raliegh to support FNG (Bloomin Onion) and for Bloomin Onion on getting out. 

Prayer: Each PAX had a prayer, Health for babies, Safety for driving teens, Family loss, Family health, knee replacement. 

 

STANDARDS for AO’s (Even UFO)

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FNG: Doogie!  Welcome

Warm-up: 5:15am sharp (SSH, Good Mornings, WMH, SFAC)

About the time we were doing GM’s and WMH…over 10 PAX were walking into the Warm-up circle.  YHC noticed a lack of urgency for being late.  We continued with the Mission Statement (3 burpee penalty) Tried again with the Mission Statement (3 burpee penalty). Core values 100% (no penalty) About this time based on the honor system of those that walked up late we did a raise of hands and counted by 5 per person late. Late to ME Burpee penalty administered by Q = 55.  Total Burpee Penalty for Standard infraction = 61. (Could be a horrible F3 record to keep)

Hence the PAX were warmed up for a 4 team split.  3 Merkins on the drop and 2 squats on the drop.  2 point scored if inside the goalie box. Lots of great catches, throws, hustle and knockdowns across the board!

Announcements: Q’em all challenge (QAC), Ruck sack for sale to raise money for QAC, Memorial Day Murph (Banana Seat), If your late to an AO…don’t walk.

T-Clapps:

Prayer: Family lost son in car accident (Breach) and strangers need prayer as all humans are dealing with fear and loss.

Sandri Hero Wod at Sheepdog

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Warm Up: 22 Reps of SSH, Windmills, Sir Fazio Arm circles, and a quick mosey around the parking lot

The Workout: Sandri Hero Wod 

30-minute timed workout
Partner based

09/19/1979: Birthday

9 squat + throws (squat + press if balls are not available)
19 push-ups + high five OR plank high fives

79 jumping jacks

03/20/2004: Date of Loss

3 plank walk outs + 2 high fives
20 sit-ups to toss
20 reverse lunges

4 burpee jump overs (each partner must complete)

Announcements: Ruck Raffle to raise funds for the Qem all challenge. 

7 of 7 at Disney

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Warm Up: 22 Rps of SSH, Windmills and Frankesteins 

The Workout:

7 Reps of the Following for 7 rounds

Squats

Merkins

LBC’s

Lunges

Burpees

Pull-Ups

V-ups

Mary: Finished with some Stretching 

Announcements: Ruck Raffle to raise funds for the Qem challenge

Closed in COT

 

REVENGE OF THE 6TH at the Trot

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Warm Up: Imperial Activation

We kicked off with slow, deliberate movement to set the tone of authority and control:

While Marching in place

  • Sir Fazio Arm circles, Seal Claps, Overhead Claps, and Chinooks  

The Workout:

PAX formed into a straight line and spent 10 minutes moving as one unit.

Power marching, Controlled jog intervals, duck walking and some rubber band, forward and backward over to the tennis courts for the main event. 

THE VADER MARCH (20‑MIN AMRAP)

20 Shoulder Taps

20 Bear Crawl

20 Alternating Lunges

 

40 Imperial Marches 
 
CHOKEHOLD FINISHER (10 MIN EMOM)

To close it out: The time you have left is you rest time

20 Mountain Climbers

10 Merkins

5 Burpees

 

Announcements: Q’em all challenge raffle is out there, please spread the word. 

Closed in COT