Author: Gavel (Page 2 of 5)

This has been planned for a while and was much better on paper. I’ve tried to Q it a couple different times but men have stepped up to steal the Q, which is just fine. BOS was out running trying to get ready for a trial run this weekend. We had 7 men join YHC with just enough weight to throw around. It went something like this.

Warm up in the Bunker:
SSH x11 IC
Toy Soldiers x11 IC
Some stretches
Merkins x11 OYO

Block 11s – Curls and chest press, rile carry weigh back and forth

Lap around the Every Day Café

More 11s with the weight – Overhead press and squats, carry the weight however you want.

Lap

Drop the weight and do a triple nickel of WWI and American Hammers

Bring weights back to vehicles across the street and head to the Statue for 4 minutes of Mary

Pledge

Announcements:
Lunch at Gastonia Pita Wheel September 20th 12:00
Half Marathon Ruck October 21st, see Anchorman
Tuna 200 needs at least 1 runner

Prayers:
Mainframe needs knees replaced
Brutus travel and ministry
Eh Y’all’s Mother in law
Turtleman
Norwood continued successful recovery

YHC prayed us out
Gavel

My memory ain’t so good but I do remember humidity and a ton of merkins. There was a large group of ruckers too.

Warmup

Work

Pledge

COT

Short and sweet, sorry

Gavel

Big hike today so a lite crowd at Members Only. Two ran while one rucked, all got better. No one stayed for coffee which was good since Starbucks was closed.

Announcements:
9-3 Coconut Derby for the belt 0630
9-4 convergence at Fuse stadium 0700
Iron Pax challenge

Prayers:
Turtleman
Norwood continue recovery
Jane Fonda’s daughter seeking what to do next

YHC prayed

It was a near perfect morning in Belmont for a run or ruck. Three ruckers (all respect age) took off on their normal route. Termite and YHC took off to run the route posted on slack. Termite stopped at his truck for a moment and then got a kill while I was running up the hill on Main St. BOS and Tesla did their own thing while they train for different events. Termite either missed a turn or took one on purpose to get some more hills so he got another kill when he past me again. I was the youngest PAX this morning by about 12 years but felt good keeping Termite’s flashing red lights in view ahead of me in the distance. I think he took it easy this morning as he will most likely run tomorrow too. We all came back in one piece in time for COT, some got coffee after.

Announcements:
Lunch at Belmont Pita Wheel Wed. the 16th(third Wednesday of each month)
F3 Dads workout at Folsom 0700, Balljoint and Stogie Q
Peak to Peak hike Sunday the 27th, see Roscoe’s post on slack
Coconut Horse Derby for the belt 9-3 0630, see Flintstone’s post on slack
Convergence 9-4 location TBD 0700, more info to come

Prayers:
Norwood’s recovery
Tiger’s dad
Huck
Turtleman
PP and M on dog passing
students and teachers returning soon

YHC prayed us out.

I picked up the Q at about 9:30 last night coming in from vacation. A Sunday morning Q isn’t that bad y’all should try it. I showed up at 6:15 to see the ruckers off but Orangeman was by himself. He stayed to run with me and we were almost by ourselves until Jane Fonda ran in from his house. The three of us took off and picked up Norwood on our way back. It is good to be home.

Pledge

Announcements:
Lunch 8-16? Belmont pita wheel
F3 Dads Folsom 8-19 0700
Pt tests redo in August
Belt run 8-27 Coconut Horse 0630

Prayers/praises:
Norwood surgery 8-4
Orangeman family home
Back to school for teachers and students
Traveling PAX
Encourage new pax

See y’all in the gloom this week.

YHC prayed

With no one on the schedule to Q and knowing it was a holiday weekend I gladly took the Q and decided to start the July 4th holiday weekend with a few hero WODs to honor the fallen men and women of our great country. A good group of men joined me in the humidity and started sweating as we got out of our vehicles. This is what I remember.

Warm up:
Gravel pickers, toy soldiers, SSHs and stretches.

Mosey to side road next to Everyday Cafe, usually not busy and the track was a mess from the concert the night before. Ask Tesla for what he thinks was 100 meters away and we get started. I had planned two WODs just in case some needed a little extra and I’m glad I did since everyone finished the first. Some finished the second as well, great job men. These are what we did and who they were for. It was great to honor this man and women and their families.

Kerrie WOD – 10x – 100 Meter sprint, 5 burpees, 20 big boys, 15 merkins, 100 meter sprint

Background: This hero workout is dedicated to Kerrie Orozco, 29, who was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital.
Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia.
She began CrossFit at CrossFit FitFarm and also worked out with fellow officers outside the affiliate.
She exhibited a passion for community service that went beyond her police duties. She volunteered with the Special Olympics and was president of the Police Officers Ball to benefit Special Olympics Nebraska. She also coached baseball for the North Omaha Boys and Girls Club.

Loredo WOD – 6x – 24 squats, 24 merkins, 24 walking lunges

Background: U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.
He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie died.
The “Loredo” Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on the CrossFit Main Site as the workout of the day for Monday, December 31, 2012 (“121231”).

I called Omaha as time was running out and we took the long mosey to the flag so I could read the background on these two heros.

Pledge and a little mary to finish.

Announcement’s:
F3 Dads 7-15 at Gashouse 0700 w/ Bubba Sparxxx
Lunch 7-19 at Dallas Pita Wheel

Prayers/Praises:
Norwood up coming surgery
Tiger’s mom
Genetic testing for Toothfairy’s baby yet to be born
Huck and Turtleman

YHC prayed.

Flintstone has really been putting us through the ringer so far this year and we all appreciate it. 5 PAX joined YHC for the classic PT test, 1 came and walked due to his rehab, and we had one from F3 Mebane show not knowing what he was about to get into. It was great to see Norwood and get an update from him, keep the prayers coming for him and his family.

Mosey to shelter for warmup stretches.

Mosey to track to start the test. Everyone finished and we had time for some Mary. We all know where we go from here so get right and we will do this again in the fall.

Pledge

Announcements:

Dads workout at the Yank 6-17 at 0700
Lunch June 21 at noon Logan’s
July 4th bootcamp at the Yank Tesla Q 0700

Prayers:
Norwood surgery in July
Gator moving to GA
Sargento doctor appointment Wednesday, hope to get cleared

YHC prayed us out.

I turned 38 on Thursday so I thought that would be a good theme for a Q. 11 other men joined me to celebrate.

Mosey to The Bunker to Warmup:
MNC x38IC just for fun. 3+8=11 so 11 for each of the next exercises.
SSH x11 IC
Gravel pickers x11 IC
Hillbilly walkers x11 IC

Block work in 3 man teams rotating work
1st set – Rifle carry blocks partners CDDs and squats, rotate
2nd set – Karaoke partners Curl w/ blocks and calf raises rotate
3rd set – Nur while partners chest press w/ block and dying cockroaches
4th set – bear crawl while partners merkin and Freddie Mercury’s

Mosey to Hawthorne hill for a little work and math.

3 merkins at bottom, 8 LBCs at top. 8-3=5 so we’ll do this 5 times.

Mosey to the track to get as much done as possible before time is up.
11s – CDD and HR merkins

Announcements
Annihilation 6-3 at The Yank
July 4 at The Yank
May 24 lunch at noon
Memorial Day Murph at The Sandlot
June 10 valor ruck in Charleston

Prayers
Tigers mom
Graduates
Norwood
Flintstone’s parents

Praise: Tooth Fairy’s daughter met us in the COT walking on her own with no braces. Miracles still happen men. Keep up the prayers.

Tardi Gras brought his Brother Jim who is visiting. He likes the movie A Few Good Men and bacon so we named him Facon, welcome.

Until next time, Gavel out.

While at Coconut Horse on Sunday Flintstone asked me to Q at Ground Assault. Probably the easiest Q ever besides the Pub. Posted a route on Monday and showed up with 12 other men to get 1% better. 3 rucked around Belmont and 10 ran to Loftin Park and back.

Announcements:
Jane Fonda VQ at The Goat this Thursday
Wikileaks VQ at Midoriyama this Thursday PM
See Flintstone to help unload can goods 5/13
Lunch at The Lodge in Belmont 5/24 noon
Annihilation workouts 5/13 and 6/3
“Shovel Flag” handoff next week at Ground Assault

Prayers:
Virus daughter doing well
Flintstone’s parents
Jane Fonda and family
Termites youngest son

Thanks for pushing me to be better.

Gavel out.

Another light crowd. It’s either spring break, the pushing rock’s challenge is over or I don’t bring a hard enough beating. Either way 7 total to get work done. This was Fountain Heads first bootcamp hopefully he enjoyed? This is what we did.

Warmup:
SSH ic 15
Gravel pickers ic 15
Squats OYO 20

Mosey around parking lot.

Partner up for Ab Dora
100 big boys
Run loop in parking lot
200 LBCs
Run
300 flutter kicks
Run

Mosey to truck for blocks

3 man teams rotate work
1st set – Rifle carry blocks partners CDD and squats, rotate
2nd set – Karaoke while partners curl w/ blocks and calf raises, rotate
3rd set – Nur while partners chest press w/ block and dying cockroaches, rotate
4th set – bear crawl while partners merkin and Freddie Mercury’s

11’s – squat and CDD

5 minutes left for Mary. Great work by all.

Announcements:

2nd F lunch 19th
Convergence 29th at Midoriyama
Time laps 5-19 see Flintstone

Prayers/Praises:

Pilgrims Progress friend Bryan is out of hospital
Tigers mom
Flintstone dad
Tooth Fairy’s daughter thriving
Huckleberry
Charlie Ward meal train see Stinky Bird post on slack.

Pleasure to lead this chilly morning.

YHC prayed for all.

Gavel