17 HIM showed up on a beautiful Saturday morning for a Yukon beatdown! @quattro, doodle, sinko, squirt, pick, @biddie, @bunt, @whirlybird, schwartz, @looney-tunes, @semi, @ruxpin, @tommy boy (down range from Cleveland, Ohio), @chauffer, @probe, @fireplex, @yukon all made it out and finished the running group! Great push men, we totaled 2.66 miles this morning. And some of you didn’t think you could run that far.
Warm-O-Rama
16 Side Straddle Hops (I/C)
16 Cherry Pickers (I/C)
16 Dancing Bears (I/C)
16 Windmills (I/C)
The Thang
Leg #1-Patiot Run (two lines) to the intersection of Wagamon and Garden. 10 Burpees then Jail Break to the intersection of Garden and Rowland. 22 Peter Parkers (Spiderman) I/C. Jail Break back to the intersection of Wagamon and Garden. Toy Soldier set (50, 25, 15) and hold 6″ for the 6.
Leg #2-Patriot Run (two lines) to the playground end of the Elementary School parking lot. 10 Compass Squats OYO then NUR to grass past the Middle School. 20 Merkins I/C. Toy Soldier set (50, 25, 15). Hold 6″ for the 6.
Leg #3-Patriot Run (two lines) to the grass lot behind the Catholic Church. 10 Iron Mike’s OYO. 16 Mike Tyson’s I/C. Mosey back to the circle and finish the third leg with a Toy Soldier Set (50, 25, 15). Hold 6″ for the 6.
3rd F
Guantanamo Bay – On June 10, 1898, U.S. Marines landed at Guantanamo Bay. For the next month, American troops fought a land war in Cuba that resulted in the end of Spanish colonial rule in the Western Hemisphere. Cuban rebels had gained the sympathy of the American public while the explosion and sinking of the U.S.S Maine, widely blamed on the Spanish despite the absence of conclusive evidence, further boosted American nationalistic fervor. Popular demand for intervention in the Cuban-Spanish conflict led Congress to pass resolutions demanding the withdrawal of Spanish armed forces from Cuba, authorizing U.S. aid to effect this, and promising American support for Cuban self-rule. Spain declared war against the United States on April 24, 1898, and the United States promptly replied with a counter-declaration. While Spain was unprepared to sustain a war in its distant territories, America was ready and eager to show off its military strength. The Navy, under Admiral George Dewey’s command, easily broke Spanish control of the Philippine Islands in an engagement at Manila Bay on May 1. American attention then turned to the liberation of Cuba. On July 17, just five weeks after the landing at Guantanamo Bay, the Spanish forces under Admiral Pascual Cervera surrendered at Santiago. In the Treaty of Paris of 1898, the United States gained sovereignty over Guam, Puerto Rico, and the Philippines. Spain lost its colonial empire while the United States emerged with greater influence in international affairs and an increased sense of national pride.
Round 2 Repeat above Add or modify knee raises to leg raises
Lt. Dan, Dan Lt. Around gazebo
3rd F 9 lessons from F3 1. You can go a lot farther with others by your side. 2. Men need challenges to stay sharp mentally, physically, and emotionally. 3. Confidence is built by setting and accomplishing goals. 4. Competition makes us better. 5. Sweat and shared suffering build strong bonds. 6. If you’re not accelerating, you’re decelerating. 7. You’re stronger than you think you are. 8. The COT is great therapy. 9. Friends make life worth living and loving.
Mosey back to AO Muder bunny across parking lot to return coupons
Number-Rama NAME-A-RAMA COT
11 HIM showed today: Semi, Fireplex, Toy Soldier, Trex, Mr. Mom, Bunt, Probe, Piglet, Looney Toons, Whirlybird, Yukon
12 American hammers bear crawl back (because we have to end the American way, by dropping American Hammers)
PFC. Lawrence J. Anderson, 25, Wilmington
PFC. George Beebe, 25 Lincoln
PFC. Walter S. Brinton, 27, Wilmington,
2nd Lt. John M. Butler, 26, Farmington
PFC. George S. Dill, 21, Middletown
Private Walter J. Dobek, 22, Wilmington
Sgt. Charles N. Donoghue, 28, Wilmington
Technician 5th grade Julian A. Long, 33, Wilmington
Capt. Stephen McGregor, 36, Wilmington
PFC. James M. Padley, 27, Claymont
Private Franklin J. Polster, 25, Wilmington
Private William Verderamo, 30. Wilmington
In remembering the 12 that gave their lives 79 years ago from Delaware everything we have done today has been 12. We could surely have changed things up a in regards to the bear crawls however; these guys only went one direction and most likely did it in a low crawl manner. This list excludes the two who were killed in training exercises prior the invasion.
10 Blarts(Al Gore, start Left, Forward, Right, and Back = 1 rep)
15 Windmills
Mosey to the School Parking Lot
Length of parking lot
Round #1
Lt. Dan, Side Shuffle, Mosey, Frog Jumps
Round #2
Jail Break, Side Shuffle, Nur, Crab Crawl
Round #3
Side Shuffle, Dragon Crawl, Side Shuffle, Crawl Bear
3rd F
Sometimes, the day after a challenging workout can be a struggle. Your muscles are sore and that makes it hard to get in and out of your car (if you can get to your car in the first place). But there are ways to ease the pain from a good workout. Here’s how to speed up your recovery:
Drink a lot of water
Hydrating after a workout is key to recovery. Without enough water in your body, you won’t be able to bounce back and take advantage of all of the hard work you’ve just done. Water provides many benefits for your body, including carrying nutrients and oxygen to your cells and regulating body temperature. Without proper hydration, it’s difficult for your body to normalize blood pressure and stabilize your heartbeat. You’ll reap the rewards of your tough workout when you drink water.
Get enough sleep
Getting proper rest is easily one of the most effective ways to recover from any form or degree of physical exertion. Sleep allows your body to repair its muscle tissue. Hormones, such as human growth hormone and testosterone, increase during sleep, which helps you perform even better the next day. By sleeping eight hours each night, you’ll not only recover quickly but also reduce your chances of injury.
To improve your sleep quality, give yourself time to relax each evening as you get in bed. Sticking to a regular schedule will help you avoid being overly tired before getting in bed. You can also fall asleep quickly by stopping the use of electronics at least a half hour before your bedtime. Following these sleep tips takes discipline, but you’ll be well-rested when you wake up.
Eat nutritious food
Consuming the best foods possible will give your body the proper fuel it needs to perform and recover. What you put in your body matters because your recovery depends on the vitamins and nutrients you digest. Physical activity puts stress on your body, so you need to support the recovery process by eating well.
Foods that can be beneficial in your recovery process include whey protein powder, black beans, whole milk, Greek yogurt, whole-wheat pasta, and chicken. Give your body foods that will provide energy and nutrients that facilitate muscle building.
Massage
An effective way to reduce delayed onset muscle soreness is massage. This increases blood flow which speeds up the recovery process. The increase in circulation also helps to reduce the feeling of fatigue that follows a tough workout. Intense muscle soreness can be reduced (no matter what type of workout you’ve done) with the help of massage. This is true for a wide range of physical activity from running to bodybuilding. Apply what you’ve learnedBy putting these tips to work for you, you can provide your body with the tools it needs to recover. The sooner you recover, the sooner you can continue to achieve your fitness goals.
Toy Soldier Set(50 LBCs, 25 E2Ks, 10 Big Boys)
Mosey back to the Fire Station
15 Box Cutters
20 Flutter Kicks
20 Four Count Freddies
Name-O-Rama – Roscoe, Quattro, and T-Rex on Q
Prayer Requests – Ruxpin’s M, Quattro’ FIL, and Semi’s M.
Warm-a-Rama 20 seal jacks i/c 15 seal waves i/c 10 mountain man pooper i/c 30 marrocan nightclub i/c 10 Imperial walkers i/c
The Thang
Mosey to back parking lot of Milton elementary Split into teams Kick with non dominant foot Throw with non dominant hand Pitcher rolls ball with dominant hand Mosey back to CHOP
Sometimes we find ourselves with our backs against the wall, and sometimes instead of tending to all things we are responsible we pawn task off because we are in a circumstance. This month has been that month for me. Since the 30th I’ve had 1 day off which turned into a half a day, not complaining, I have just found myself transferring my responsibilities to others, when ultimately it’s my problem. I’ve even been snitched on my my wife because she has to cut the grass once…..
The one responsibility I have tried to remained focused on is my family, because I view the next generation as our biggest responsibility. We are responsible for raising our kids right and making them role models for their peers, so that they can effectively change the world.
The point in saying this is, if and when we are going to transfer our responsibilities, which we shouldn’t they are ours, at least prioritize them and focus on what’s important now(WIN) and know you can find a way to get it all done because what consumes our thought controls the outcome.
PAX Completed all rounds.
Namarama
Announcements: 5/27- 2.0 beatdown on the circle 5/27- Henlopen Spring Fest- Hudson Fields benefits Shriners Hospital 5/29- Somethings happening at the state park at 0600….
Prayers for Quatro’s father in law as he navigates his medical proceedings. COT
YHC took his Q today at the Grit Mill with 2 other HIM who won the first battle of the day and posted for a beatdown. The PAX who posted circled up and took turns pulling out 5 cards from the workout deck. Todays 3rd F highlighted the life of Medal of Honor recipient Ty Carter.
WARM-O-RAMA:
X20 IC SSH
X20 IC Cherry Pickers
X20 IC Moroccan Night Clubs
X20 IC Windmill
THE THANG:
PAX circled up in the parking lot approximately 20ft away from workout deck placed in the middle of the circle. PAX instructed to Bear Crawl to the center and for each round of exercises PAX would draw 5 cards then all Crawl Bear back to positions and perform exercise listed on card: From cards 2-9 Reps would be the card number +10, Face Cards 25 Reps, and Aces 100 Reps. For any cards calling for sprints PAX would complete 1 short parking lot lap Mosey.
ROUND ONE:
60 SEC LOW PLANK
X19 SLOW SQUAT
X25 SMURF JACKS
100M ALT LUNGE WALK
BEAR CRAWL AROUND CIRCLE END WHERE YOU STARTED
ROUND TWO:
100 CALF RAISES
X14 CAROLINA DRY DOCK
X12 WWII SITUP
X25 SHOULDER TAPS
X20 BUTT KICKS
X25 PLANK JACKS
3RD F
ROUND THREE:
100 ARM CIRCLES
X16 STANDING LUNGES
X13 SUMO SQUATS
X17 LBC
X1 MOSEY SHORT LAP
ROUND FOUR:
X13 CHUCK NORRIS MERKIN
X12 HAND CLAP MERKIN
KARAOKE AROUND THE CIRCLE END WHERE YOU STARTED
X25 FREDDIE MERCURY
X1 MOSEY SHORT LAP
3 RD F:
Ty Michael Carter was born in Spokane, Wash., in January 1980. Carter enlisted in the Marine Corps Oct. 13 1998, and attended the Marine Corps Combat Engineer School. He later served in Okinawa, Japan, as an intelligence clerk. until 2002, when he was reduced in rank to lance corporal for fighting with another Marine. Shortly after his reduction in rank Carter was honorably discharged from the Marine Corps, Oct. 12, 2002.
After this enlistment, Carter enrolled in college and studied biology at Los Medonos Community College in California. After his first daughter’s birth and some time traveling the United States, Carter realized he was destined for further service in the military.
Carter enlisted in the U.S. Army Jan. 3, 2008 and became a Cavalry Scout at Fort Lewis, Washington.
In May 2009, he deployed to Nuristan Province, Afghanistan, where he engaged in the Battle of Kamdesh at Combat Outpost Keating.
COP Keating was the site of the bloodiest battles of Operation Enduring Freedom. It was a 12-hour firefight against a force of 300 Taliban fighters and ended with eight U.S. Forces killed in action and 22 wounded. Where Ty Carter earned the Medal of Honor.
Specialist Ty M. Carter distinguished himself by acts of gallantry and intrepidity at the risk of his life above and beyond the call of duty while serving as a Scout with Bravo Troop, 3d Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, during combat operations against an armed enemy in Kamdesh District, Nuristan Province, Afghanistan on October 3, 2009. On that morning, Specialist Carter and his comrades awakened to an attack of an estimated 300 enemy fighters occupying the high ground on all four sides of Combat Outpost Keating, employing concentrated fire from recoilless rifles, rocket propelled grenades, anti-aircraft machine guns, mortars, and small arms fire. Specialist Carter reinforced a forward battle position, ran twice through a 100-meter gauntlet of enemy fire to resupply ammunition and voluntarily remained there to defend the isolated position. Armed with only an M4 carbine rifle, Specialist Carter placed accurate, deadly fire on the enemy, beating back the assault force and preventing the position from being overrun, over the course of several hours. With complete disregard for his own safety and in spite of his own wounds, he ran through a hail of enemy rocket propelled grenade and machine gun fire to rescue a critically wounded comrade who had been pinned down in an exposed position. Specialist Carter rendered life extending first aid and carried the Soldier to cover. On his own initiative, Specialist Carter again maneuvered through enemy fire to check on a fallen Soldier and recovered the squad’s radio, which allowed them to coordinate their evacuation with fellow Soldiers. With teammates providing covering fire, Specialist Carter assisted in moving the wounded Soldier 100 meters through withering enemy fire to the aid station and before returning to the fight. Specialist Carter’s heroic actions and tactical skill were critical to the defense of Combat Outpost Keating, preventing the enemy from capturing the position and saving the lives of his fellow Soldiers.
Carter’s story stands as testament that many people do make mistakes in their careers, but not only can they recover from those mistakes, they can go on to do incredible things for their brothers and sisters on the battlefield, including risking their own lives.
When the job gets tough and life brings you down, be a person of action. Be like Ty Carter. Make your life about the people, the mission, and the family around you.
The Outpost (2020) is a movie about the battle that took place at COP Keating and NETFLIX has a series about 8 Medal of Honor recipients titled Medal of Honor that features Ty Carters story.
NUMBER-RAMA:
NAME-O-RAMA:
COT / BOM:
Announcement included: RovingRuckFest in The Boro tomorrow and the Memorial Day CSAUP I think it might be on a Monday this year.
Prayers were lifted up for MacDaddy and his family with unexpected burdens and for safe travels, for Ruxpins M and family, and for YHC as his family continues to cleanup and repair from the tornado in April and with changes to my work schedule with earlier longer days but less days per week. Also lifted up any prayers not voiced and the needs and intentions of all our brothers in F3 First State.
Warm –O-Roma SSH X 20 Cherry Pickers x 10 Burpee Humpers X 10 Bolt 45s
The Thang:
¼ Mile Mosey to Old Wilmington Trust Bank parking lot by way of “The price is right run”.
Break into teams of two, one HIM conducts designated exercise on the wall while the other Bear Crawls ¼ way of parking lot, then NURs the rest. Then 10 SSH, 1 Burpee Humper, mossy back to their partner for the switch. Each round increases one burpee humper for a total 10 burpees humpers.
Wall Exercises: Tri-cep dips on wall for 200 reps combined with partner. Single leg lunges on wall (switch on 10 for each leg) for combined 200 reps. Derkins on the wall for 200 reps. RnR
3rd F: “Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.” – 1 Thessalonians 5:16-18 (In everything, give thanks). When is it easiest to be thankful? When things are going good, right? I find this to be very true in my own life. Maybe it’s good news that a particular test was negative, may something like our response after we find our keys. (O thank God). It is certainly easier to praise God when you are happy, you and your family are healthy and comfortable, and life is going great. Well, it is just as important, if not more important, to thank Him in the midst of trials, when things are not going well, when our health is under attack, when there is something going on that drains us and puts all our focus on that hardship. Here in 1 Thessalonians, Paul tells the church at Thessalonica to rejoice always and give thanks in all circumstances. Why is this so important for Paul to inform the church and us? Maybe they were acting thankless, or showing a lack of appreciation towards God. The reality is and sometimes it’s hard to hear, but God is in control of all things and always has a plan for us. The trials we face are not pointless, they may serve a bigger purpose than what we can understand. Sometimes God calls us to suffer, and sometimes God brings us overwhelming joy, but ultimately, God calls us to a lifetime of continual thankfulness. As the bible verse says, It is God’s will that we give thanks. Let take a quick moment to go around and mention one thing that we are thankful for.
¼ mile “The price is Right Mosey” back to AO for COT
10 each side seated hip flexors i/c (In a seated position on the ground, legs together, move one leg out about a foot for 1, out another foot for 2, back to first spot for 3, and back together for 4) 10 pretzel sticks per side, oyo 10 each side seated hip flexors i/c
Mosey back to AO ( playing frogger crossing rt 24 )
Ended with a round of Mary Flutter kicks Hello dollies LBCs Gas pumpers
Number-Rama NAME-A-RAMA COT
4 HIM showed today: Semi, Looney Toons, Chauffer, Wildwing
1st Corner By VFD Sign – (ABS)50 LBCs, 15 E2Ks each side, Flutter Kicks(50 double count)
2nd Corner by Stairs – (Arms) 20 Curls for the Girls, 20 Shoulder Press, 10 Tricep Extensions
3rd Corner by Pine Street – (Legs) 20 Iron Mikes, 20 Lunges(10 each side), 20 Calf Raises)
4th Corner by Bedford Street – (Back) 20 Diamond Merkins, 20 Wide Merkins, 20 Merkins
Station 1 to 2 – Bear Crawl
Station 2 to 3 – Dragon Crawl
Station 3 to 4 – Crab Crawl
Station 4 to 1 – Lt Dan
3rd F Motivation
Encouragement – Words or behavior that give someone confidence to do something. Everyone in this circle has been tested multiple times with challenges that we all think we cannot achieve. That is the Lord helping us become stronger HIM. He said in (Isaiah Chapter 41 Verses 10) ”So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.” Think about a recent event, the passing of my father, Johnny’s father, trouble with a spouse, a friend, a co-worker. The group of HIM inside this circle has been there to help each other overcome this adversity, struggle, challenge we have been dealt to find that confidence to do that one thing we needed to do to feel that accomplishment. Continue to set a goal for yourself to find a person, young man, child, to help encourage in school, work, church, sports, whatever it may be to help gain the confidence they need to take that next step.
I said this quote on my last Q where I had to step up and fill-in on a day I don’t normally attend. “Once you learn to quit, it becomes a habit” – Vince Lombardi
Write that down somewhere where you can see it and have that phrase be your encouragement.
Wall Sits while teammate did 10 burpees
Mosey back to circle
2 sets of Iron Cross – Hold 2 Bricks in hands and lay on your 6 in a T with Hands and Feet at 6”
Name-O-Rama: Quattro, Sink-o, Doodle, Bunt, Woodstock, Semi, Toy Soldier, Fireplex, and T-Rex
Prayers – Lots of people’s feet, Fireplex’s family, and T-Rex’s family.
