13 PAX delivered on an absolute downPAINMENT at Swift this morning.
The THANG:
The Moleskin:
Announcements:
26 posted for the promise of heavy swinging and no running. Here is what they found:
The Thang:
COP:
Sufficiently warm and loosened, the pax partnered by KB size for
Armor Builders:
Recovery mosey across the field and back – all pax
Recovery Superset – no partner
Partner Superset
20-10 Superset
Bonus time:
Announcements:
COT
Mumble Chatter (aka Moleskin):
YHC preblasted out that there’d be no-to-minimal running, and aside from easy recovery runs, that goal was accomplished. YHC also challenged the pax to bring their heavy KB’s and promised a solid beatdown. It seemed that most took the challenge, so we’ll assume that promise was kept.
Mumble chatter began early, as the disclosure was given during SSH warmup (#efficiency), and continued with a little confusion on the first set of Armor Builders. The chatter subsided after about the second set, as the intensity picked up, only to resume later on when, one can only assume, exhaustion starts to kick in and the jowls get looser.
Great work out there today! YHC had timed the workout last week, and it was spot on 45 minutes. Today, we blew through it in about 40 minutes (!), so bonus work was in order. This is even more impressive considering the oppressive humidity this morning, making it that much harder to catch your breath between sets. Hopefully, the audible to combine Mary with the single bell exercises helped. Even so, YHC was nearing TBQ (Total Body Quiver) by the end.
Bananas – judging from the picture used above, you’ve been using KB’s for a while.
Thanks, Gullah, for being our official time keeper. YHC is so used to not wearing a watch to Skunk Works that he didn’t bother today either. Creature of habit.
Thanks, Tiger Rag, for leading us out.
YHC has surely forgotten to capture some of situation appropriate comments, so please feel free to sound off below.
It was an honor to lead today. Thanks for the opportunity.
Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was also the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards included the Silver Star and Purple Heart.
Murphy was killed June 28, 2005 after exposing himself to enemy fire and knowingly leaving his position of cover to get a clear signal in order to communicate with his headquarters. He provided his unit’s location and requested immediate support for his element and then returned to his position to continue fighting until he died from his wounds.[1]
On July 4, 2005 Murphy’s remains were found by a group of American soldiers during a combat search and rescue operation and returned to the United States. Nine days later, on July 13, Murphy was buried at Calverton National Cemetery, Calverton, New York, Section 67, Grave No. 3710,[12] near his home town of Patchogue, New York.
John 15:13 – “Greater love has no one than this, that one lay down his life for his friends.”
Most of us have read all of this before, but I think its always a good reminder to read and understand what a hero is. One willing to sacrafice it all for his brothers.
Tomorrow we honor “The Murph” by doing the Murph at Anvil. There will be no COP or warm up, so come stretched and ready to get after it. At 5:30 – its go time.
For those that haven’t done it before, here it is:
Run 1 mile
100 pull-ups, 200 push-ups, 300 squats (broken into 10 sets of 10, 20, 30)
Run 1 mile.
Aye – see you brothers in the gloom.
8 brave men set out on a 45 minute tour
Warm up: side straddle (20), Imp walk (20), Mountain climber (20), Peter Parker (12)
Tour of Pain:
10 pull ups, 20 squats at jungle gym
Run to track
20 partner push ups w/ plank, 20 sit ups
Run to back jungle gym
20 dips, 20 reverse push ups
Run to stumps
20 stump jump ups, 20 incline push ups
Run to 1st jungle gym
20 jump sqats, 10 burpees
Reverse back through above back to beginning
Wall of pain, 25 air presses
lunge walk
repeat
100 yard karaoke and back
100 yard backwards run and back
100 yard jog and back, 75 % and back, 100% and back
5 minutes Mary : mason twist, flutter, rosalita, bicycle
Group wrapped up with plenty of energy
Posted on behalf of Floor Slapper