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Hero Workout of the Day (Zachary Tellier)

QIC: Fissure

Date: 05/06/2019

PAX: Prosciutto, FNG-Holdup, Whittler, Mr. Clean, Ducktales, Hasbro, Milkman, Radiohead, Lugnut, U-Turn

AO: The Huey

Conditions

Real, real nice.  Great view of the stars as we stretched our (my) aching backs

COP

Forward Fold
Calf stretches
Knee to chest stretch
Lay on ground back stretch

Ssh x 35
All in cadence

The Thang

Prosciutto summarized how we (Mr. Clean, Picasso, Vila, Prosciutto and YHC) felt Saturday upon finishing the goruck tough with “I literally can’t even.”  Well, it was tempting to take it easy today but ya’ll deserve better than that.

Zachary Tellier hero WOD (with slight revisions)

10 Burpees (mosey lap)

10 Burpees
25 Push-Ups (mosey lap)

10 Burpees
25 Push-Ups
50 Lunges (25 each leg)

10 Burpees
25 Push-Ups
50 Lunges (25 each leg)
100 partner Sit-Ups (50 each) (mosey lap)

10 Burpees
25 Push-Ups
50 Lunges (25 each leg)
100 partner Sit-Ups (50 each)
150 Air Squats

10 penalty burpees for no flag

COT

https://wodwell.com/wod/zachary-tellier/ 

Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

The workout was first posted by CrossFit DC (Washington D.C., USA) on May 27, 2009. The original post said Zach “basically lived on [Coach] Chris Rutynas’ couch for months at a time. If you noticed Chris pushing even harder than usual [during this WOD], its because he knew what this was about.”

Moleskin

A few of us did the goruck tough this past Friday night.  It was tough.  You should do one.

Ducktales took his shirt off at the mall the other day because his youngest urinated on him.

Ducktales took his shirt off today because he is Ducktales.

Don’t ask Lugnut about Father Nelson.

PSA: Burpee penalties for no flag are meant to be performed at the end of that workout by those present (the offender doesn’t owe them to the guys later).  Lately it seems like the penalty has lost its way.

News

Memorial Day murph at The Dame 5/27

Fallen Five ruck 7/13 stay tuned for details

Recent Backblasts

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    The Battery – “Murph” Prep session (05/04)

    QIC: Mrs. Baker

    Date: 05/04/2019

    PAX: Deep Dish, Snooze Button, Bubbles, Transplant, Peanuts, Jabooti, Wuzn’t Me, Rug Doctor, Fastlane, Threeskin

    AO: The Battery

    Conditions

    [Nice; daylight, no precipitation, a little humid

    COP

    Don Quixote 15x, SSH 15x, Forward Arm circles 15x, Reverse Arm circles 15x, SSH 15x, seal claps 12x Yoga pushups 5 OYO, mosey to the playground

    The Thang

    “Murph” Prep session

    Count of into 4 groups

    First group starts with @400 yd run

    Second group starts with 10 pull-ups, (3 strengths of bands and ring available to modify if needed)

    Third group starts with 20 push-ups

    Fourth group starts with 30 squats.

    All groups start at the same time and each group completes the required number of exercises in the set and rotates to the next set when the runners return. 

    Rinse and repeat for 4 rounds

    Walk back to the flags for Mary and recovery

    7 minutes of Mary with big boy sit-ups, Freddy Mercury, Hello Dolly, Heels to the Heavens, leg lifts

    COT

    Basic truth we are learning in our family recently is that God has a proper time of everything and our desire for something doesn’t change His timeline.  It’s not a particularly deep truth, but it has been a good reminder for me this week not to rush things , go with the program and trust the process.

    CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.


    BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

    Moleskin

    [The rubber area near the playground is a nice area for sit-ups and ground contact exercises, there is a trail out of the back of the playground that goes to the swimming pool parking lot, 

    News

    Memorial Day Murph Convergence at the Dame

    Recent Backblasts

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      BOMBS Over Red Bank

      QIC: Ohms

      Date: 05/01/2019

      PAX: Fissure, Threeskin, Whittler, Sidekick, She Shed, Peanuts, Milkman, Radiohead, Dutch Boy, Loan Shark, The Count

      AO: Lions Den

      Conditions

      Warm, humidity is upon us.

      COP

      -Merkins x  10 IC
      -Squats x  9 IC
      -Merkins x  8 IC
      -Squats x  7 IC
      -Merkins x  6 IC
      -Squats x  5 IC
      -Merkins x  4 IC
      -Squats x  3 IC
      -Merkins x  2 IC
      -Squats x  1 IC

      -Pullups x 10  IC
      -Box Jump x 9  IC
      -Pullups x  8 IC
      -Box Jump x 7  IC
      -Pullups x  6 IC
      -Box Jump x 5  IC
      -Pullups x  4 IC
      -Box Jump x 3  IC
      -Pullups x  2 IC
      -Box Jump x 1  IC

      -SSH x 20 IC
      -Windmills x 10 IC
      -Imperial Walkers x 15 IC
      -SSH x 20 IC
      -Ass Kickers x 15 IC
      -High Knees x 15 IC
      -Willy Mays Hays x 10 IC
      -Cotton Pickers x 10 IC
      -SSH x 20 IC

      The Thang

      BOMBS #1
      -Bicep Curls x 25 OYO
      -Overhead Press x 25 OYO
      -Merkins x 25 OYO
      -Bent Over Rows x 25 OYO
      -Sprint 100m

      BOMBS #2
      -Block Swings x 25 OYO
      -Overhead Tricep Extension x 25 OYO
      -Mountain Climbers x 25 OYO
      -Block Squats x 25 OYO
      -Sprint 100m

      BOMBS #3
      -Bicep Curls x 50 OYO (Partner run 50m)
      -Overhead Press x 50 OYO (Partner run 50m)
      -Merkins x 50 OYO (Partner run 50m)
      -Bent Over Rows x 50 OYO (Partner run 50m)
      -Squats x 50 OYO (Partner run 50m)

      Posted on

      Always climbing

      QIC: Sunshine

      Date: 05/02/2019

      PAX: Dirk, Sunburn, Ringwald, Sidekick, Free Candy, Jabooti, Back Pew, Peanuts, Goose, The Count, V2, Skitch, Iron Butt, Money Ball, Laces Out, Blind side

      AO: Hill City

      Conditions

      Brace yourselves, summer is coming… a humid mid-60s with clear skies.

      COP

      Warmup at the Great Hall

      • Side Straddle Hop x20 in cadence
      • Cotton pickers x10 in cadence
      • Willy Mays Hays x10 in cadence
      • Mountain climbers x 10 in cadence
      • Alternating shoulder taps x 10 in cadence
      • Windmill x 15 in cadence
      • Little baby arm circles – forward x10 in cadence
      • Little baby arm circles – backwards x10 in cadence
      • Seal claps x10 in cadence
      • Moroccan night club x 10 in cadence

      Mosey down the river, with a squats stop.

      The Thang

      Once we reached the big-steps, the fun began.

      Climb-Descend-Climb

      • On big steps, 3 incline merkins, then shuffle in plank position, then move up, reversing direction each time
      • At top, reverse for decline merkins
      • Come back up to the top doing same with dips

      Mt. Moriama suicide sprints

      Everybody loves suicide sprints, so why not do them uphill as well? A walking rest was provided.

      COT

      On a long climb up, sometimes a down climb is required before you can go up again.

      Moleskin

      Hopeful for a speedy recovery to Roadhouse. Man of the day is Money Ball, on whom the Golden Glove was bestowed.

      Recent Backblasts

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        Circle Of Pain

        QIC: Goose

        Date: 04/30/2019

        PAX: Hobo, Threeskin, Sunshine, She shed, Whittler, Fabio, Skitch, Laces Out, Red Tees, Back Pew, Ringwald, Moneyball, Prosciutto

        AO: Hill City

        Conditions

        Perfect Weather

        COP

        SSHx20

        3rd Grade Exercisex15

        Overtop Hang

        Quad Stretches

        SSHx15

        The Thang

        10 burpees at every other light post around Coolidge Park.

        Mosey to Boob hill. Bear crawl up boob hill, mosey down, 10 merkins X6

        Mosey to other hill

        Bernie Sanders up, mosey down, 15 squats x4

        Mosey back to parking lot

        COT

        ” Life is 10% what happens to you and 90% how you react to it. ”
        -Charles Swindoll

         

        Remember to respond and not react to daily setbacks and challenges. Most challenges are overcome by simply not letting them change your daily goals and routines.


        Posted on

        Off to a Rocky Saturday

        QIC: Picasso

        Date: 04/27/2019

        PAX: Back Pew, Cowbell,  Fissure, Geek Squad, Hasbro, Iron Butt, Money Ball, Peanuts, Skitch, FNG-Song Bird, Venus

        AO: The Landfill

        Conditions

        Real Nice Clark!

        COP

        SSH x 20 IC

        Imperial Walkers x 15 IC

        Baby Arm Circles x 10 IC , Reverse

        Chinook x 15 IC

        Leg Stretch x 10

        Mountain Climber x 15 IC

        Calve Stretch x 10 seconds, reverse

        Cobra Pose x 10 seconds

        Downward Dog x 10 seconds

        SSH x 10 IC

        The Thang

        Mosey down to the bottom of the landfill

        Wheel of Merkins (one, one, one, one, etc) x 48

        Willy Mayes Hayes x 15

        Wide Legged Forward Fold 

        Xs and Os

        Mosey down to the middle parking lot

        LBCs x 20

        SSH x 20

        Imperial Walkers x 20

        Mosey up the grass knoll

        Grab two softball sized rocks

        Rocked Baby Arm Circles x 10, Reverse

        Rocked Cherry Pickers x 10

        Rocked Chinooks x 10 

        Rocked Shoulder Press x 10

        Rocked Butterfly Press x 10

        Mosey to the rock garden hill

        Grab a decent sized rock

        Hollow body hold while keeping rock held in front of head

        Hollow body hold while keeping rock held up behind head

        Hollow body hold while bench pressing rock

        Hollow body hold with rock behind head, then crunch

        Diamond Merkins on the rock

        Mosey to the bathroom rock garden

        Grab a grapefruit sized rock

        Wall sits and hold rock out

        Wall sit and lift rock up and down

        Mosey to the love shack

        Indian Run once around the field

        MARY

        LBC x 20

        Box Cutter x 20

        Flutter Kicks x 20

        Hollow Body Hold x 20

        Plank x 10

        Cobra Pose 

        Downward Dog

        Forward Fold

        COT

        Remember to recover. It’s just as important to have good recovery than the workout itself. Without recovery, the art is lost – Picasso

        CIRCLE OF TRUST
        BALL OF MAN

        Moleskin

        Wow, so much mumble chatter.

        • We learned that Geek Squad has an alien growing in his abdomen region. 
        • Iron Butt had a great few jokes about rocks, stones, pebbles and the male crotchal region.  
        • Venus lead us in a Chinook workout to burn some extra energy
        • Picasso let Hasbro and Fissure know that he now has a big green tractor he bought from his father

        News

        GoRuck Chattanooga Tough and Light is the weekend of May 4th. May the 4th be with all who is doing the events.

        Recent Backblasts

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          Mayday (05/01)

          QIC: WuzntMe

          Date: 05/01/2019

          PAX: 9Volt, Deep Dish, Fastlane, Sidewinder

          AO: The Battery

          Conditions

          Dark, muggy, warm enough

          COP

          Quick mosey (9Volt expressed surprise it wasn’t an Indian Run, so an audible was called to accommodate his request) from the flags down the greenway, hanging a left at the dog park. Picked up Threeskin’s Cookie Jar (bucket with ~30 lbs of gravel) on the return, and took it for a run, passing it to end of pax and continuing the Indian Run up Hell Hill. DeepDish sprinted up the hill with it. 

          Dropped off Cookie Jar, circled up at pool parking lot. 

          SSH IC x25

          Burpees OYOx5

          SSH ICx 21

          Willie Mays Hayes ICx21

          Randy:

          LBAC ICx21

          Reverse LBAC ICx21

          Moroccan night clubs ICx21

          Recover

          Don Quixotes ICx21

          Tonya Hardings x5, each leg (stand on one leg, pull knee towards ribs and hold). 

          Wall sit and pass the Cookie Jar two full turns. 

          The Thang

          Blackjack with complete merkins on one end, threeways on the other. 
          Complete merkin is a regular pushup, up into a Carolina Dry Dock. Threeway is a BB sit up, into a reverse crunch, finishing with a hello Dolly. Rinse, repeat. 

          Started with 1/20, running across parking lot between exercises. Pax waiting for six at ab station held Cobra pose instead of plank. 

          Due to time, audible was called at 10/11 to convert to regular merkins and big boy situps. We got to 17/4 before two minute warning. 

          Wall sit while passing Cookie Jar for two minutes. 

          Time. 

          COT

          CIRCLE OF TRUST: 

          A buddy of mine reached out to me recently and told me about how depressed and lonely he is. We talked for a while (and have breakfast plans), but he’s not at all the kind of guy you would expect this out of. Male loneliness is real, even if we’re surrounded by people, and you never know who is struggling. Take a few moments to affirm someone else today, even if it’s just a hand on a shoulder. You never know whose life you may save. 

          And yes, the EH is in process. 

          BALL OF MAN: prayers for Fastlane’s GiL, and his daughter who is finishing high school. Yikes. Fastlane led us out. 

          Moleskin

          Sidewinder bestowed title of Honorary Old Guy to YHC, which at the Battery is a righteous honor. I’m not above calling for respect at other AOs.

          Situps on asphalt suck. Not a single 10 count was requested, though we were all pretty well smoked. Situps on asphalt suck. I know I wrote it twice. 

          News

          Mrs Baker is on Saturday, and his VQ was brutal. As summer starts, it’ll be harder and harder to commit to Saturday mornings, but we need to keep at it. 

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            Uncle Dirty MacDeuce

            QIC: Mr. Clean

            Date: 04/29/2019

            PAX: Fissure, Geek Squad, Hasbro, Lugnut, Milkman, Radiohead, Truck Yeah, U-Turn

            AO: The Huey

            Conditions

            Clear Skies. Cool and brisk. Perfect day for a sweaty beat down! 

            COP

            SSH x16 IC

            Flutter Kicks x8 IC

            SSH x14 IC

            Flutter Kicks x6 IC

            SSH x12 IC

            Flutter Kicks x4 IC

            SSH x10 IC

            Flutter Kicks x2 IC

            The Thang

            YHC spent the past week out of the Gloom (horrible times) and came back today to Q (super rewarding times).  GrowRuck is coming and August and frankly, YHC is super pumped about it!! Well, Uncle is one of the Q’s for the weekend.  YHC reached out to Dark Helmet, Slaughter, and him to get their favorite routines.  Heard from him first, so The Dirty MacDeuce it is!


            Dirty MacDeuce

            Round 1

            Merkins x12 IC

            Flutter Kicks x12 IC

            Squats x12 IC

            Run 200M

            Round 2

            Incline Merkins x12 IC

            Calf Raises x12 IC

            Leg Raises x12 IC

            Run 200M

            Round 3

            Pull-Ups/Inverted Rows x12 OYO

            Plank x12 IC

            Squats x12 IC

            Run 200M

            Round 4

            Derkins x12 IC

            LBCs x12 IC

            Step-Ups x12 OYO

            Dora

            50-Merkins

            75-BBSU

            150- Monkey Humpers

            COT

            Missing a week sucks. Plain and simple.  Try not to miss a week of the Gloom.  Why? Glad you asked? Greater bonds meld within a team in adverse conditions.  Embracing the Suck in the Gloom should produce, at least in some form, a little love for your Brothers in F3.  The way you make sure of that…show up.

            Moleskin

            YHC did not catch a lot of the MC this morning…guess the Qdrenaline was strong.

            Truck Yeah was impressed YHC did not have his Weinke 

            Fissure assured everyone he will spread the love if given Almond Joys

            YHC’s calf raises were mistaken as Monkey Humpers

            Hasbro is continuing to work on his Situational Awareness

            Geek Squad is continuing to mentor Hasbro in his Situational Awareness

            “GrowRuck is kinda like what did this morning, but just a little harder” — Fissure

            News

            At least 5 confirmed HIM in the GoRuck Tough on Friday night. 

            At least 2 confirmed HIM in the GoRuck Light on Saturday.

            GrowRuck August 23-25!!!!!!! Sign-Up! 

            Recent Backblasts

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              3skn’s MURPH prep

              QIC: threeskin

              Date: 04/29/2019

              PAX: Fastlane, Peanuts, Sidekick

              AO: Beast Ridge

              Conditions

              The Best Ever…  Signs of dawns early light. 

              Disclaimer

              This might hurt.   Its pretty difficult.   Shake it, but don’t break it. 

              COP

              ALL exercises are x 10
              SSHs IC
              Little Baby Arm               Circles IC
              Willie Mays Hays IC
              Military Press IC
              Forward Fold
              SSHs IC

              The Thang

              Convergence Coming up so lets get ready to rep the beast!
              Memorial Day Murph Prep

              MURPH = 1 mile then 100 pull ups, 200 Merkins, 300 Squats then 1 more mile

              Run to the Snack Pavilion: get there asap and start the workout
              – 5 Merkins and 10 Squats until the SIX is in and completes two rounds

              Run to the Playground: get there asap and start the workout
              – 5 Pull Ups, 10 Merkins and 15 Squats until the SIX is in and completes two rounds

              Run to the Snack Pavilion: get there asap and start the workout
              – 5 Merkins and 10 Squats until the SIX is in and completes two rounds

              Run to the Fastlane’s Love Shack: get there asap and start the workout
              – 10 Merkins and 15 Squats until the SIX is in and completes two rounds

              Run to the Snack Pavilion: get there asap and start the workout
              – 5 Merkins and 10 Squats until the SIX is in and completes two rounds

              Run to the Playground: get there asap and start the workout
              – 5 Pull Ups, 10 Merkins and 15 Squats until the SIX is in and completes two rounds

              Mosey to the Parking Lot: Mary if there is time
              Pickle Pointers and Pretzel Crunches

              COT

              Take a risk! Get out of your comfort zone and learn something.  You came F3 and now know that it was worth it.  Imagine what you could be missing.  

              Moleskin

              Peanuts is a fan of conversion vans.

              Sidekick may have put in an offer on a VW van.

              Fastlane left the lights on for us. 

              News

              Memorial Day Convergence – The Dame

              Recent Backblasts

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                What’s Your CMU’s Name WuzntMe?

                QIC: Sidewinder (Respect)
                Date: 04/27/2019
                PAX: Bubbles (Respect), Deep Dish, Fastlane, Mrs. Baker (Respect), Mustang, Rhythm, Schnitzel (Respect), Rug Doctor (Respect), Transplant (Respect), WuzntMe
                AO: The Battery

                Conditions

                Clear and 41°F

                COP

                Disclaimer and then a respectable mosey down the Greenway and back to the flags.
                Good Mornings IC x 15
                Willie Mayes Hayes IC x 15
                Little Baby Arm Circles (Forward and Reverse) IC x 15
                Imperial Walkers IC x 15
                SSH IC x 15
                Mosey to Sidewinder’s truck to pick up your date for the morning (CMU).

                The Thang

                The PAX was informed that we would be going on a date with our very own CMU (some of us chose to giver our date’s names – WuzntMe “Grace Anne”, Rug Doctor “Shirley”.  We took our date to the first lamp post we came to on the Greenway.
                The PAX then moseyed with their CMU out to the 11th lamp post.
                First Round – Merkins 11, 10, 9, 8, etc. for a total of 66 Merkins.
                Moseyed back to the 11th lamp post.
                Second Round – Overhead Press with CMU 11, 10, 9, 8, etc. for a total of 66 Merkins.
                Moseyed back to the 11th lamp post.
                Third Round – Big Boy Sit-ups 11, 10, 9, 8, etc. for a total of 66 Merkins.
                Moseyed back to the 11th lamp post.
                Fourth Round – Dealer’s Choice (Some chose burpees, some squats with CMU, etc.) for a total of 66.
                Ran out of time at the end of the Fourth Round so we didn’t get Mary in but there was plenty of planking waiting on the Six to come in.

                COT

                CIRCLE OF TRUST: “It’s about the man next to you, and NO MAN gets left behind.  One of our PAX had been MIA for a few weeks and Sidewinder dropped by his place of employment this past week just to make sure he was ok.  The PAX member had been working long hours and weekends and turned out to be fine, but was humbled that Sidewinder cared enough to go check on him (the PAX member showed up today).  We are our Brother’s keeper and we can all learn a lesson from Sidewinder’s concern.  No man left behind not only applies during a work-out, but it also applies when a Brother goes MIA.  As men we’re awful at letting other’s know when we need each other, don’t hesitate in reaching out to those who we haven’t seen in a while.  You may never know what it will mean to that PAX member.
                BALL OF MAN: Continued prayers for Fastlane’s wife’s Grandmother who has suffered another mini-stroke and as they provide care for her.  Schnitzel’s friend who has been diagnosed with Stage 4 Cancer and Transplant’s family member who is also battling cancer.

                Moleskin

                Mustang broke up with his girlfriend at the end of the work-out (dropped his CMU and it broke).  There was supposed to be a burpee penalty but he was so heartbroken that the PAX had mercy on him.  WuzntMe was eager to get home to entertain his family members, but I’ll bet he didn’t tell his M about Grace Anne.

                News

                Black Ops – Monday afternoon at The Battery with Mrs. Baker.  Black Ops – Friday morning at Veteran’s Park in Ooltewah.  Don’t forget “Murph” at The Battery the Saturday before Memorial Day.