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Marine Corps History at TBD 5/26/21

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11 Pax got a lesson in Marine Corps history as we took to Belleau Wood and Tripoli at TBD for a butt-kicking like no other @M4LIFE @swishersweet, @Hardy @Gamecock @Florence/FloJoe @Yogurt @Dahmer @Java @Cancun @HazMat and

@Breach on the Q/Drill Instructor/History Professor

Warm Up: All pax were issued a Rifle (aka a pool noodle) and we formed 2 squads for a platoon style movement to the lower parking lot for 22 counts exercises of (SSH, Windmills, Imperial Walkers/Hillbillies, and Prisoner Squats)

The Workout:

Evolution #1- Battle of Tripoli

April 27 1805- Marines march more than 500 miles across the Libyan desert to defeat the barbary pirates and rescue the crew of the USS Philadelphia. This is the battle where the Marines earned the nickname leatherneck due to the piece of leather they wore to keep the pirates from slicing their throats

Get into pairs and wheelbarrow around the track, every time that you have to switch you have to perform 5 burpees. Squat hold for the 6. We recused the crew of the USS Philadelphia and they had to finish the evolution with us. (2 Pain Sticks, 2 Sandbags and 2 Fire hoses) All the gear had to be carried by the platoon. 

 

Evolution #2-Battle of Belleau Wood -June 1918 

Marines charges machine guns nest with fixed bayonets and engaged in fierce hand-to-hand combat that took six days to accomplish, it was at this battle that the Marines earned the title Devil Dogs for their fierce fighting style and their inability to quit fighting. 

Rescue the crew and move on to the rock pile- get a medium-sized rock and line up across the parking lot. Frogger jumps with the rock across the lots. When you get to the other side 19 ground pounders, frogger back and do 18 ground-pounders, pick up the 6. 

Grab the crew and head toward the tennis courts for Mary

Mary:

Chumbawamba- I get knocked down, but I get up again. SSH for the non-course line and burpees/Turkish get-ups for the course, every I get knocked down you hit the deck and get back up.

Ended the workout with some bagpipe amazing grace to reflect on the upcoming Memorial Day holiday and what the cost of our freedom is.

Announcements:

Volunteer event this Sat in Holly Springs, Bacon is leading the charge check slack for details. For every pax member that wears Red on Friday at a workout Breach will donate $10 to the Travis Manion Foundation and if we get 75% or more he will double it.

Closed in Prayer

Stone Cold Kung Pow 5/28/21

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17 Strong for Kung Pow @Cupid @Fumunga @Bobby Dall @Bobby Boucher @M4LIFE @Cancun @Deadbolt @Mookie @Warren Brendle @MadDog2020 @Wrangler @HazMat @Roger Roger @16-bit, @Woody
FNG: Welcome Bandit
Warm Up: A Quick set of 22 counts of SSH and then a mosey over to the church parking lot for a Broken Skull obstacle course. We toured the grounds to hand out instructions and then we got to work.
The Workout: There were 8 stations that the pax and a partner needed to run to complete the exercise and then run to the next one. The goal was to complete 2 revolutions of the course in the allotted time. The stations were as follows
Station 1: Weight plate chest presses (25 reps)
Station 2: Water bottle or Sandbag Farmers Carry
Station 3: Roll the 3 dice, perform those exercises
Station 4: Battle Rope Figure 8’s (25 reps)
Station 5: Out of the box (25 Reps at each corner of SSH, Squats, Windmills and Frankensteins) bear crawl to each corner
Station 6: Fire Hose Run
Station 7: Catalina Winemakers around the clock with tires
Station 8: Traveling Merkins with an overhead press.
Mary: Mosey back to the parking lot

Announcements: Memorial Day message, Freedom is not free, it has a high price that has been paid by alot of great men and women. In recognition of Memorial Day for every pax member that wears a RED shirt on Friday the 28th I will donate $10 to the Travis Manion Foundation and if 75% of the pax wears a RED shirt I’ll double it.

Prayer: Roger Roger family friend that has thyroid cancer, men and woman on the front lines

Deuce VQ

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No Warm Up: no warm up hot the trails rucking
The Workout:ruck blue and yellow trail.
Mary:none
Announcements:May 29th 8am volunteer opportunity helping with yard and house work. See M4life for details. Friday wear Red. Breach and M4L to donate money for each pax that wears red. HS food cupboard delivery
T-Claps (Recognition): pax hitting the csaup.  Good work.
Prayer:sprinklers family and mother

Runners, ruckers, and terds oh my…

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FNGs: Welcome FNG Huffy – UTI let it be known that he brought Huffy and was claiming the point, thanks UTI
Warm Up: SSH, IWs, Frankenstein’s and GM’s
The Workout: 9 PAX out for a 3 miler, one rucker and 9 PAX out for little over 5.  McNugget did his best Lipstick impression, first being denied entry to the bathrooms in 12 Oaks, only to drop his deuce somewhere off Green Oaks Parkway, I’m sure the furry woodland creatures are enjoying the smell.  Great work by all today, beautiful morning for a mosey.
Announcements: Shredder is leading the Memorial Day Murph at Womble, check out slack for more details.  We are also raising money the HSPD to equip 24 squad cars with a pretty sweet First Aid kit, which budgets don’t cover for them…a worthy cause.  Bring some cashish or use the ol’ Venmo for donations.
Prayer: Spoken/unspoken, military, first responders, Crablegs.

Closed with the pledge of allegiance.

Thunder YOGA w/ 19 PAX

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FNGs:  Welcome Jukebox, future patrolman who loves to sing.  Thanks for bringing this young man out Pumpkin Spice.  Good to see your college basketball playing, former HS Hawk XC star, Cobbler, out to the gloom too.
Warm Up:  many PAX participated in VC.  Bike ride +10 miles.  PAX moist.
The Workout:  YOGA, much needed.  Look, I will simply attach a pic of the movements we executed.  Special thanks to Cancun who provided the play by play and color commentary of all the moves attempted.  I tried finding the prisoner terminology he used on this sheet I downloaded from the internet but was unable to locate the verbiage.  I will defer to Cancun for his intimate experiences.  Quite flexible for a 6’4” 260 pound dude.  Awesome.  The much anticipated spread Eagle was executed flawlessly by many.  Only a few PAX let out some flatulence.
Mary:  lots of stretching, balance stuff.  Full 45 mins of pure awesomeness IMO.
Announcements:  CSAUP, Murph, bed build, 5Ks, see Slack/FB
T-Claps (Recognition):  Happy Birthday Cancun!  All PAX killing it during May challenge.  Remember to listen to your body and REST.
Prayer:  Interrupted by geese, goslings and churlish children, YHC chided them and finished up in thoughtful, loving prayers only a seasoned parent could pull off.

Honored to lead – Dauber.

Rock Swap Fail

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Great group out there today. Solid EC as a bunch of us stuck together on a strong pace. After almost 4 years, and countless times posting at PT when it was the only show in town on Wed, this was the first time I took the Q.

FNGs: None today, so no extra points for any PAX
Warm Up: Jog around tennis courts, circle up for exercises. All you need to know is we did Good Mornings and we did ICx20. Several other typical moves to prepare for workout.
The Workout: Moseyed around courts to select a rock that would be a good challenge with focus on bi/tri and Wonder Bras. We lined up at one end of the lot and we did bis/tris ICx20, then a run to far end where we did tempo squats ICx10. Back to rocks and repeat. Did this 3 times. Next we lined up across from an accountability partner and we did Wonder Bras ICx20, followed by a shoulder burn holding out on 10 count – Fazio 10 forward, 10 count hold, Fazio 10 reverse, 10 count hold, Seal Claps ICx10, 10 count hold, Overhead Claps ICx10, 10 count hold. Recover on the Michael Phelps. Repeat. Shredder pulled a rock swap and delivered his slightly heaver rock to me, and Cancun quickly joined the swap by trading out with me and dropping a behemoth at my feet. Staring down at that thing I had to decide if another round was in order, or if time was ticking and it was time to return the rocks. Truth be told, the plan was to be done, and so I stuck to it, but I did Cusak that piece of shit back to the pile as a show of good faith. By the way, very little chance I was gonna survive another round of Wonder Bras with that thing. Returned the rocks and moseyed down to the field house and did alternating BTTW and tempo dips.  3 rounds and nice job by Pots going 1 handed. Circled up for a quick set of SSH ICx50. Moseyed back to tennis courts lined up at one end and did merkins ICx10, Bear Crawl across court 1, shoulder taps ICx0, Bear Crawl across court 2, Nipplers ICx10, Bear Crawl across court 3, Plank hold 10 count. Lots of action out there today, lots of constant movements, very few recovery. Ended up logging 1 mile even while moving our way around the park.
Mary: Multiple rounds of LBC, Homer to Marge, 6 Hold and Low Slow Flutters
Announcements: Picnic, Fram on Q at TB, Warbucks on Q at Disney, Shredder preparing for Memorial Day Murph
T-Claps (Recognition): Everyone, all PAX really put in the effort this morning. We kept moving and worked hard start to finish.
Prayer: Fram shared upcoming travel to reconnect with family he has not seen in 2 years. Tend to forget how the pandemic might have isolated some folks and led to these long gaps in sharing time together. Shredder took us out.

Spartan 500 at Paradise City

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YHC made my triumphant return as the Q at Paradise City this 55 degree comfortable morning.  About 7-8 showed for Extra Credit with Pikachu and Skidmark leaving early to get in the extra mile (nice work).  great pick ups on the EC run of this 6.  Returned after EC to see a large gathering in the parking lot which looked great!  We had a visitor from F3 Chartlotte in town – more on that at the COT

FNGs: None

Warm Up:  A quick lap around the parking lot and then circled up

  • Windmills x 10 🙂
  • Wide Grip Merkins x 10
  • Side Strattle Hops x 20
  • Fazio 10F and 10R
  • Seal Claps x 10
  • Right over left and left over right stretches
  • Pax instructed to find an accountability partner of equal speed to put him

The Workout:

We did the Spartan 500 with running a 0.25 mile in between each sets.  Partner up with a man of similar speed but that can push you.  Do the set of 50 exercises at opposite corners with your partner.  See image below for details.

Goal was to do this 10 times or 5 laps.  T claps to (at least) Pikachu, Skidmark and 187 for finishing all 10!  I think most of the rest got 8 so a spartan 400!

Mary:

The lead pair got back to the Basketball courts a little early and led group in ab exercises.  YHC arrived and closed out mary with a 5 count around the horn holding 6 inch leg lifts.

Announcements:

  • JoCo CSAUP
  • Sleep in Heavenly Peace (check slack)
  • Cookout (check slack)

T-Claps (Recognition):

  • Mookie for running a 2:08 half marathon yesterday and still posting
  • Visitor from Charlotte (Greyhound) – his step daughter is having a baby today

Prayer:

  • Greyhounds Daughter and doctors
  • unspoken

Crazy Ivan 5/14/21

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FNGs: none
Warm Up: GM, Fozzy Arms, SSH, windmill, Spinal rotation, Imperial Walker
The Workout: 4 rounds, 45 sec work, 15 sec rest. 8 bell exercises.  Rows, tricep extension, figure 8, plank row, curls, KB swings, midget cookie, ground pounder.

Mary: popcorn
Announcements: bed build June 12

Prayer: military and first responders

Oh, the Places You’ll Go!

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FNGs: none, but lots of new riders to VC.  Administered Safety brief, rules of road, helmets…Made sure EVERYONE knew how to change their gears on their bikes, especially bikes that were borrowed.
Warm Up:  oyo
The Workout:  see pic.  Really proud of the effort everyone put in this afternoon and Lipsync for picking up the six and making sure the Q knew where he was going.
Mary:  on tennis courts, good evenings, static stretches, Frankensteins
Announcements:  see FB, Slack; 5K runs, bed build
T-Claps (Recognition): PAX coming out to VC for the first time; Breach for riding his bike from Needmore area and making it ON TIME (gassed, but on-time nonetheless); Sprinkler did drive him home with his bike in the back of the truck.  Nice job Captain.  And special shout out to my mom who graciously supplied water bottles to PAX that just forgot to bring.  Luckily her house was on the route and she was at home.
Prayer:  Unspoken, military appreciation month, less fortunate….thanks Breach for taking us out.

Pledge of Allegiance

Honored to lead.  -Dauber

Chasing a Deer at TBD

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PAX: Snap, Dahmer, Dauber, Nemo, Cancun, Fancy Feast, Cowboy
Warm Up: Moseyed to the far parking lost for some butt kickers, high knees, karaoke, Good Mornings, windmills, Frankensteins, Imperial Walkers, hillbillies, side straddle hops, and Sir Fazio arm circles.
The Workout:

1st Thing: Moseyed over to the rock pile for a smorgasbord of exercises including but not limited to curls for the girls, triceps extensions, wonderbras, boobity-boobity, WWIIs, ground pounders, sumo squats, chest presses, arm raises, etc.

2nd Thing: Moseyed over to the Pit for 7s: merkins on one end and squats on the other.  At one point a deer decided to meander across the field and we tried but failed to keep up.

Mary: Moseyed back to the tennis courts for a round of planks, mountain climbers, shoulder taps, 6-in hold, Freddy Mercury, WW1s, LBCs, box cutters, American hammers, Homer to Marge, and Pickle Pounders
Announcements: Check Slack and Facebook
T-Claps (Recognition): Hard work that went into getting a chair for Brandon
Prayer: injured PAX, M getting vaccine #2, God bless America