Warm-a-Rama 20 Michael Phelps i/c 10 hip circles each direction oyo 15 seal waves i/c 10 seal jacks i/c 30 marocan night club i/c
The Thang
Each PAX grabs 2 coupons on the way to the ball field
home plate 10 standing twist with coupon 10 coupon chops per side
Nur w/coupons to first base 10 merkins rows w/2 coupons 10 sprawled Curls w/2 coupons 15 knee up to squat jump 10 reverse lunge into knee drive w/coupon 20 iron mikes
Bear crawl w/coupons to second 10 ballistic row per side 10 goblet clusters (squat to overhead press) 10 reverse lunge into knee drive w/coupon
3rd F
https://www.facebook.com/share/r/tVBJH589anv6n7VU/?mibextid=D5vuiz What is your pre game routine?
Crawl bear w/coupons to third 30 press jacks w/coupon 20 squat front raise w/coupon
Nur w/coupons to home plate 10 lazy crab 10 pickle pointers ( formerly known as prom date)
Number Rama Name Rama COT
5 HIM showed today; Semi, Hump Day, Looney Toons, Mr. Mom, Faceplant (down range)
Warm-a-Rama 20 seal jacks i/c 15 mountain man pooper i/c 20 seal waves i/c Side shuffle to light pole and back Mosey to light pole and nur back 10 hip circles each way oyo
The Thang
Sled push for timer – push to light pole and back 2 rounds AMRAP Abyss merkins Curls 30lb ball toss/slam 35lb kettle bell Turkish getup
Mosey around parking lot
3rd F Talked about how awesome this group is. Brought some stuff I’m dealing/ struggling with. Conversation continued through the rest of the beatdown
2 more rounds
Finished with a couple rounds of Mary Pretzel sticks Gas pumpers Flutter kicks Big boys Crab jacks Hello dolly Lbcs American hammers
21 Ssh i/c 12 Seal wave i/c 21 Cherry picker i/c Capri lap around upper parking lot Side shuffle out, nur across, side shuffle in, and mosey across 21 Windmill i/c 12 Plank Jack i/c 21 Seal Jack i/c 2nd capri lap around upper parking lot Side shuffle out, nur across, side shuffle in, and mosey across
THE THANG
Each HIM grabs a coupon and line up at end of alley
With only 3 HIM we teamed up and 2 HIM held the legs of the HIM doing the wheelbarrow
wheelbarrow to gym door, wosey to start 12 burpees Wheelbarrow to gym door 12 burpees, wosey to start Coupon barrow to gym door, wosey to start 21 Abyss merkins
3rd F https://www.facebook.com/share/r/CpxcuNaPiQWLjx61/?mibextid=xfxF2i
20 seal jacks i/c 20 Windmill i/c 20 seal waves i/c 10 hip circles each direction oyo 20 plank jacks i/c 20 mountain climbers i/c 20 mountain man pooper i/c
The Thang
Each HIM grabs a 2 coupons
Start at 10 and work our way down
Blockeys Bent over Rows ( both sides) Curls Chicken peckers ( b2w shoulder tap, double count) Abyss merkins
Transition between sets; Karaoke Murder bunnies Nur Farmer carry out, Murder bear back
3rd F Sentinels of the Tomb of the Unknown Soldier
The Sentinels of the Tomb of the Unknown Soldier stand watch 24 hours a day, 365 days a year, in any weather. Sentinels, who volunteer for this post, are considered the elite of the elite 3rd U.S. Infantry Regiment (The Old Guard), headquartered at nearby Fort Myer, Virginia.
After members of the 3rd U.S. Infantry Regiment become ceremonially qualified, they are eligible to volunteer for duty as Sentinels at the Tomb. If accepted, they are assigned to Company E of The Old Guard. Each soldier must be in superb physical condition, possess an unblemished military record and be between 5 feet, 10 inches and 6 feet, 4 inches tall for men or 5 feet, 8 inches and 6 feet, 2 inches tall for women, with a proportionate weight and build.
Would-be Tomb Guards must first undergo an interview and a two-week trial. During the trial phase, they memorize seven pages of Arlington National Cemetery history. This information must be recited verbatim in order to earn a “walk.”
If a soldier passes the first training phase, “new soldier” training begins. New Sentinels learn the history of Arlington National Cemetery and the grave locations of nearly 300 veterans.They learn the guard-change ceremony, the manual of arms, and methods for keeping their uniforms and weapons in immaculate condition.
The Sentinels must pass multiple tests to earn the privilege of wearing the silver Tomb Guard Identification Badge. First, they are tested on their manual of arms knowledge, uniform preparation and walks. Then, they take the badge test, consisting of 100 randomly selected questions from the 300 items memorized during training. The would-be badge holder must get more than 95 percent correct.
The Tomb Guard Identification Badge is a temporary award until the badge-holding Sentinel has honorably served at the Tomb of the Unknown Soldier for nine months. At that time, the award can become a permanent badge, which may be worn for the rest of a military career. The silver badge is an upside-down, laurel-leaf wreath surrounding a depiction of the Tomb’s front face, the words “Honor Guard,” and figures representing Peace, Victory and Valor. Over 600 Tomb Guards have earned the badge since the late 1950s.
The Tomb Guards work on a three-relief rotation; each relief has one commander and about six Sentinels. The three reliefs are organized by height, so that those in each guard change ceremony look similar in appearance. The Sentinels wear the Army dress blue uniform, reminiscent of the color and style worn by soldiers during the late 1800s.
On the 60th Anniversary of his death, this routine is designed to celebrate JFK’s commitment to physical fitness, leadership, and resilience in a positive and respectful manner.
Warm-up:
Side Straddle Hops
Dynamic Stretches (5 minutes):
Cherry pickers
Arm circles
Imperial Walkers
Marilyn Hip Circles
Knee Circles
Round 1
Team up with Someone Team will complete:
• Dealey Plaza Mosey around the Parking Lot.
• “60 Bay of Pigs” Burpees.
ROUND 2:
3 Rounds of 20 = 60
1: 60 Cuban Missile Crisis Jumps:
Box jumps (20 reps) to symbolize the agility and quick decision-making required during the Cuban Missile Crisis.
Use the Bleachers
2: 60 Dips
ROUND 3
Grassy Knoll Challenge:
Sprint Uphill (Grassy Knoll):
Sprint Downhill and uphill representing the challenges JFK faced during his presidency.
At top of hill hit the deck for 10 Merkins.
Complete after 6 rounds(60 Merkins)
3rd F
Quick Timeline of the JFK Assassination:
If you look at photos in the 1950s and early 60s men wore hats.
John F Kennedy was so popular that men stopped wearing hats!
“In 1964, the year the Warren Commission issued its report, the New York Times
published five stories in which ‘conspiracy theory‘ appeared.”
• According to his son, and his friends. Bobby Kennedy did not believe the Warren Commission:
Official Treory 1. Only one shooter Lee Harvey Oswald.
The Bullet was found on Governor Connelly’s Gurney.
Bullet was just sitting there.
Bullet was Not Distorted.
Why was there no repercussions against Cuba?
Things we didn’t know at the time of Warren Report in 1964:
The Warren report was given the task to fit the evidence to fit the official story.
LBJ was great friends with Herbert Hoover. Head of the FBI
The Route was changed at the last minute.
JFK was always in pain and wore a backbrace.
Lee Harvey Oswald worked with the CIA
His murderer Jack Ruby also worked with the CIA. Not revealed until 1975
Thomas Arthur Vallee – a very similar patsy in Chicago
M1 rifle 500 rounds of ammunition.
Worked on secret U2 program in Japan.
He got a job with a window with a perfect view of the motorcade.
3 other snipers were arrested by the secret services as well.
Abraham Bolden- the first black person to guard a president did not understand why all of the security was so lax and why the Secret service guys were drunk all the time of Chicago trip and the Dallas trip.
Tried to contact the Warren commission but could not get through. May 17, 1964
May 18th he was arrested trying for “to sell secret documents”.
While in prison, his garage was burned down, a gun shot went through his window.
When he spoke to Jim Garrison, he was put into solitary confinement.
In 1995 AARB the Secret Service destroyed all info about the plot was destroyed
Alan Dulles head of the CIA was fired by Kennedy.
As head of the Central Intelligence Agency (CIA) during the early Cold War, he oversaw the 1953 Iranian coup d’état, the 1954 Guatemalan coup d’état, the Lockheed U-2 aircraft program, the Project MKUltra mind control program and the Bay of Pigs Invasion. He was fired by John F. Kennedy over the latter fiasco.
Alan Dulles was then Put on the Warren Commission.
Along with Future President Gerald Ford.
OPERATION NORTHWOODS
The CIA was going to fly an unmanned passenger jet via remote control over Cuba and blow it up and Blame the Cuban government.
How do we know this?
In the 1992 Assassination Records Review Board disclosed this document
The Assassination Records Review Board was an independent federal agency created to oversee the identification and release of records related to the assassination of President John F. Kennedy.
OPERATION NORTHWOODS was vetoed by Kennedy.
16,000 U.S. military personnel were in Vietnam.
JFK was withdrawing troops when we he was assassinated.
11/22/63 JFK Assassinated
August 1964 in the Gulf of Tonkin
Unseen North Vietnamese “ships attacked” two US ships.
2/21/65 Malcolm X Assassinated
4/4/68 Martin Luther King Assassinated
6/5/68 Robert Kennedy Assassinated
LBJ Leaves office January 20, 1969
Closing thoughts from Roger Stone:
Q: What is the lesson from the murder of John F. Kennedy?
A: Government lies. The government that lies to you about the JFK assassination will lie to you about Benghazi today. It will lie to you about healthcare today. Citizens need to be skeptical about what the government says. Prior to 1963, most people thought the government was trying to help them and tell them the truth
Warm-a-Rama 15 Seal jack i/c 15 mountain man pooper i/c 15 Imperial walkers i/c Karaoke across parking spaces and back 15 seal waves i/c 15 toy soldiers i/c 15 plank jacks i/c
The Thang
20 hammer rotations 10 Back lunge w/upward strike per side 10 hammer rows per side 10 hammer curl and press per side
Weapon pass bolt 45
20 hammer rotations 10 Back lunge w/upward strike per side 10 hammer rows per side 10 hammer curl and press per side
3rd F
During a prank, a student stuck a paper on his classmate’s back that said “𝗜’𝗺 𝗦𝘁𝘂𝗽𝗶𝗱”, and asked the rest of the class not to tell the boy.
Thus the students began laughing on and off…
Came afternoon math class started and their teacher wrote a difficult question on the board.
No one was able to answer it except the boy with the sticker.
Amid the unexplained giggles, he walked toward the board and solved the problem.
The teacher asked the class to clap for him and remove the paper on his back.
She told him: “It seems that you don’t know about the paper your classmate has pasted on your back.”
Then the teacher looked at the rest of the class and said:
“Before I give you a punishment, let me tell you 2 things:
First, throughout your Life, people will put labels on you with many nasty words to stop your progress.
Had your classmate known about the paper, he wouldn’t have gotten up to answer the question.
First round break 10 Pretzel sticks per side Not so easy lazy boy
Second round Toy Soldier set 50 lbcs 20 E2Ks per side 10 big boys
3rd F Hit on United’s men’s night. The pastor talked about what is you scoreboard? Money, promotions, success? It should be: Legacy, relationships, family
Third round 15 gas pumpers 15 American hammers 15 big boys
Mosey back to AO
Bolt 45
Number-Rama NAME-A-RAMA COT
5 HIM showed today: Semi, Toy Soldier, Trex, Mr. Mom, Hump day
