Category Archives: 0 WOD

“DOK POL”


Dr Paul A. Evangelista
Born: 10-31-1941
Died: 02-23-2014

“Destiny is not a matter of chance. It’s a matter of choice. It’s not a thing to be waited for. It’s a thing to be achieved.”

We honor people in our lives to immortalize them. Come to the WOD ready to kill it. Give it all you got and help me honor my dad properly. This is a way I made a point to celebrate their lives. Keeping their positive memory is how we celebrate life. Their spirits do not die as long as we keep them alive in our hearts. Today is no exception. It’s the moments that takes our breathe away is what makes this life amazing.   Always do good.  Be good.  Strive to inspire others and never put anyone down.  Your legacy is the only thing you can leave that matters.  Live the life you life.

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To the father of Culion

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Paul Evangelista was the youngest of 5.  Raised in a small island named Culion by a nurse and a pastor.  They were good God fearing Christians who instilled structure, great core values, family, and strive to find your purpose.  My dad was an explorer, overachiever, but what they learned from a very young age a giver.  He was kind at heart and loved everyone he met.  He grew up in Culion during war time. There was a story about my dad spared by a Japanese general who was killing young children. He found my dad while everyone was hiding and he remembered his own family. He then protected the home and my dad’s family after. OHANA. After that Culion was in chaos. He was raised to overlook the ugliness and find beauty in all things. He went to an prestigious medical school in Philippines and graduated with the highest honors at a very young age.  He could have been anywhere in the world after.  But he returned home to take over what Culion was in the beginning.  It was the last remaining colony for Leprosy.  My grandparents were the missionaries who helped welcome thousands of sick patients collected by US NAVY all around Philippines to drop them off to my small island.  My dad grew up during the time where they segregation all the island knew. Leprosy patients where isolated and my dad empathized for them. My dad took on the responsibility after that and made it his life mission to finish the job.  From about 2,000 or more patience when he took over down to 10 when he decided to retire.  He traveled the world to many locations to spread the word about Culion and Philippines.  Met many doctors worldwide and try to learn as much as he could for the bigger purpose.  He pretty much put all he got in Culion and the Philippines.  Not just in the mission but created new opportunities for everyone.  After retiring he ran for government and became vice mayor. He fought to change Culion from a Colony to a municipality. His goal was to changed what people saw Culion as to this renewed island which he called “PARADISE REBORN”. He wanted to show the world that anything can be beautified with love and patience. And boy he did. My dad also wanted to continue his father’s work to help spread Christianity to a Catholic dominant island.  He help balanced the island and built many churches who he funded. He helped introduced religion to a lot of the Aboriginals around the islands. He also traveled to Manila and parts of the world to speak about these changes and missions. I met thousands of people who each had at least 30mins or more worth of stories about my dad. Can you imagine hours and hours of stories. Was he human? People would say my dad would be exhausted and tired but yet help cure, operate on people everywhere and yet ask for nothing.  Simply just for food and a place to nap.  A simple but complex soul.  This charming good looking man was great at public speaking, could sing his heart out, and I heard dance and can cha cha all night. He was the star athlete of the basket team in Culion. Was a fast quick point guard. He can swim across the ocean for a mile or two against waves, he was also a handy man (or at least tried hahaha), he played several instruments which made me to believe why I got into music in Junior High School. My dad was also stylish but never bought clothes and recycled the same shirts until he died. My dad help paved the way for many generations and his legend echoes to eternity. On his last months on Earth he was already battling cancer and diabetes without complaining.  On November 2013 Super Storm Haiyan slammed through Culion and destroyed everything.  See link for my Ohana Project relief fun to understand what he did (please read):  https://jaggedswords.wordpress.com/category/ohana-project/

He saw devastation and instead of laying down he stood up.  He showed courage and resilience to help others around him when he had nothing left.  They told me he would go out in missions with his own supplies and help towns.  Then would work for FREE in the hospital and took on surgeries and did this 7 days a week 19hr shifts at times.  Until the very end he fought for his island.  Even when he saw his prized farm destroyed.  Flattened and reversed back to its original condition when he first got it.  Millions of dollars – years of hard work gone.  But God had a reason.  He battled the pain of liver cancer and didnt tell people he was bleeding internally until he had to be rushed and air transported to Manila. He came back to Culion and still managed to help until his final breath. I can keep writing about him and the day would not be enough. The stories and the physical proof of his works are evident. To a man who was the father of many lands people.  You will be missed.  Until the end he fought to stay courageous and ask God to give him strength to face a hard life. Daily my hopes is for Culion to never forget you.  I will do my best to make you proud daily.

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FOOT PRINTS IN THE SAND

One night I dreamed I was walking along the beach with the Lord. Many scenes from my life flashed across the sky.

In each scene I noticed footprints in the sand. Sometimes there were two sets of footprints, other times there was one only.

This bothered me because I noticed that during the low periods of my life, when I was suffering from anguish, sorrow or def

eat, I could see only one set of footprints, so I said to the Lord,

“You promised me Lord,
that if I followed you, you would walk with me always. But I have noticed that during the most trying periods of my life there has only been one set of footprints in the sand. Why, when I needed you most, have you not been there for me?”

The Lord replied, “The years when you have seen only one set of footprints, my child, is when I carried you.”

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To my dad

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On September 11, 1978 I met him as he held me in operating room and saw my mom smiling as my dad held me high and danced with me. From there we have been battle buddies. He took me everywhere and anywhere he can show me off to. I was always tailing him in my missions and adventures. Morning exercise was fun. When he wakes up he would stretch and turn to me and say “M – let’s go and embrace the day.” We then would pray together and I always read the “Foot Prints” poem in front of our bed after. Then off we go to sweep the living room and then outside we go at 5am to water the plants (he had orchids and roses) and sweep the steps (50 of them daily). We had people who worked for us – alone I had 3 nannies to watch me. But my dad always said that cleaning wasnt a chore. It’s his time for himself that he loved. He told me always find what you love and let no excuse stop you from doing it. Then breakfast. He would have me on his lap and make up stories about the food. His smile was brighter than the sun every morning. After he would put me on his back and sing silly songs that made no sense and with no real words. He would make funny faces daily to make me smile. He at times would take me to work and I would sit and meet a lot of the leprosy patients. People were astonished that I wasn’t disgusted by them. I didn’t see their ugly faces or their rotting flesh. All I saw was love and hope. He would come home during lunch daily just to spend time with me and to nap (hahaha). He would come home at night and play with me. He was there constantly. That’s all I remember. The stomach farty sounds and silly songs and hugs. In some days when he is not working we would ride to the farm and check on the crops. My dad had those old school aluminum jeeps and each we hit a rock my butt would hurt and he would grab me closer to comfort me (no seat belts back then) or he would take me on his motorcycle. Each time we traveled farmers, town people from several areas would hear us coming and stop us and ask him for help or donation or a ride. My dad never said NO. So many people said hi to us. It was amazing – but I thought nothing of it. My dad was awesome so I guess others also thought that. We went to our farm and plant some seeds (ie trees and some seeds), check on the pond, and his animals. He would take me on these adventures within our farm and told me that this is ours. He was so proud. I would chase the chicks and then get chased by the hen. Then off to the beach property to check on the house and more projects to make the huge property better. I didn’t realize he was doing it to beautify the community not just our own. These same trees then protected this area from hurricanes. On the weekend we would do the same thing. Sundays was fun because he would be on the podium – singing – praising God – passionately screaming to rejoice. He was my table eating partner. We loved eating with our hands. I copied him as we ate everything on site. We loved eating crabs, shrimp, and especially daiing (dried fish – salted). After that we sometimes take naps or look outside our balcony speaking in our own special language. I remember listening to him perform with his instruments and sang songs to me. Kenny Rogers would always be on and his voice was so angelic. He was so talented. He was a great dancer as well. As he carried me all through the house and sway and dip me all over. He was so gentle but you can feel his grip. I guess all surgeons had to be that way – gentle but tough. I was always in trouble and always caused chaos and rucus but he forgave me. Never yelled at me. Except once when I fell at age 2years in a canal deep enough to kill anyone. It was a 20ft drop. I fell while trying to retrieve my cousins plastic gun. My fell on a small tree that pierced through my chin and forced me to bite half of my tongue off. Someone carried me to the hospital where my dad was doing a surgery. I think he stopped what he was doing rushed to me and cleaned me up and then spanked me after the surgery. He held me tight after 3 spanks to my butt but they weren’t painful. He held me after and cried. Cried and cried and said

“I love you. You are my prize possession. I never want anything to hurt you.”

I can never forget that day. I knew he would never leave my side and stop protecting me. He hasn’t stop ever since then. On his last days alive I spoke to him and I told him to hold on. I wanted him to meet Tristan. And he smiled on the other side of that phone and said “Yes – I will. I can’t wait to hold him. I can’t wait to show you guys the farm. I will wait for you guys.” On Sunday Feb 23, 2014 at 3:48am – I had a marathon the day he died. It was Sunday and my mom called in tears and I knew. I woke up that day and I saw his face before I got that call. I ran that race because like my dad I hate starting something and never finishing it. I am a man of integrity and I hold value to these things. I cried for 26 miles and ran my fastest race. My heart shattered to a million pieces but family help me piece them back better and stronger. That’s when things changed again for me.

My fondest memories never left my heart and I held on to them even when it hurt to replay them. As I write this it brings tremendous pain and tears. But as I look in front of me is my son playing. Smiling. Showing me his Lego creations. I did it right even when days I feel like I am failing my family by not buying everything they deserve. Family matters. Family is always first. I will hold on to these memories forever. I love you dad. Always and forever. Teaching me to smile even when it hurts. And to never quit. Thank you for being my hero. Because of you I learned to be my own. Because of you I learned to be kind.

Carve your name on hearts, not tombstones. A legacy is etched into the minds of others and the stories they share about you.

Until Valhalla – I miss you and love you dad.

DOK POL as RX’d

Warm-up:
Timer: 2min x 1rd
Running in place
Bicycle sit ups
Windmill

Mobility:
2 rounds
2 Push press
23 Air squats
20 Burpees
14 AS

MAIN:

**1 mile on bike choose two separate rounds
5 rounds
10 Push ups
31 Triangles
19 KBS
41 Floor knee tucks

Core:
73 crunches
73 Leg lifts
73 butterfly sit ups

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DOK POL – REGRESSED
Mobility:
2 rounds
10 Chops
31 Air Squats
20 Tris
14 Halos

MAIN:
2-23-20-14
Thrusters
AS
KBH
Toe taps

Core:
1 round
73 bicycles
73 reverse crunches

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“Brooklyn Betty”


Elizabeth “Betty” Harrigan
Born 11/24/1923
Died 11/6/2002


We honor people in our lives to immortalize them. This is a way I made a point to celebrate their lives. Keeping their positive memory is how we celebrate life. Their spirits do not die as long as we keep them alive in our hearts. Today is no exception. Stop waiting for moments to start counting when you are at the end of the road. Embrace them often. Stay positive. Be courageous. Be kind. And most importantly Be You. If she was still around I would honor her with this poem.

She is your hero. But doesn’t need to fly to push you to soar.
She possesses the ability to genuinely say to another woman:
“I admire your qualities and attributes”
She is blessed with the gift of giving and a willingness to help others
She consoles others even though she too is hurting

She learns from her mistakes and acknowledges that she too is not perfect
She speaks with words of wisdom and not malice
From the mouths of destruction, her smile remains unshaken
She lifts her head and continues to walk in the midst of turmoil

She inspires other women to be the best they can be
With her life experiences, she touches the lives of a multitude
She remains determined to be the best person SHE can be
She smiles every time she says “I LOVE YOU”

She has the courage to take the fall for another
She is not too proud to say “I need you”
When her tears fall, she prays faithfully
When others turn their back on her, she still continues to pray faithfully

She is humble enough to admit when she is wrong
Through betrayal and talk, she remains secure in knowing who she is
She is loving enough to say “I forgive you”
She is at peace with herself without having the need to prove herself to anyone

She values her self-worth and reminds other women of theirs
She is not pretentious but instead she presents herself just as she is…
“A WOMAN OF STRENGTH!”

written by Monica Harrigan

My Mom was born & raised in Brooklyn and worked as a long distance phone operater for AT&T before marrying my Dad and having the never ending full time job of raising 5 kids, running a household, volunteering for countless of school functions/organizations, caring for her mother & all the stray animals we would bring home.

While Mom may not have been a big woman in stature, there was not a job or task she wouldn’t try to accomplish. She taught us there was no such things as “man” or “woman” jobs – if something needed to get done you do it but most importantly taught us always to look for opportunities to help others.

Ours was always the house that kids gravitated to, always snacks on hand or band aids to cover scrapped knees and then later in life you could always get or cold beer, glass of wine or a full meal because she always cooked for an army. She loved celebrating birthdays- would celebrate our 1/2 birthdays, always have the happy birthday sign up “because it’s always someone’s birthday” which is a tradition but Colleen & I and my sister have kept going in our houses.

In 2000 Mom started having TIA’s (mini strokes) & later that year suffered a massive stroke that left her paralyzed & unable to speak. While this was certainly not how she wanted to live or have people see her, we got into a routine with the help of a wonderful caretaker Julia & made the best of it. She enjoyed family visits & getting caught up on your lives, enjoyed sitting outside & watching the kids play & every now & then we would slip her a fingertip full of red wine – her favorite & get the biggest smile in return.

Mom’s faith was extremely strong & would tell us ‘you were born to die but make the living part good’. She lived her life by 5 basic principles, the 5 F’s – faith, family, food, friends, fun. She taught that as long as you have the 5 F’a your life will be enriched beyond measure.

I miss her everyday & wish I could just sit by her side one more time just to hold her hand & say I love you & thanks for being a great Mom & role model.

“BROOKLYN BETTY – AS RX’d”
Warm-up:
Timer: 1min x 2rd
Run in Place
Hip Rotation
Bent Over Flyes

Mobility:
5 rounds
11 Tricep extensions
24 4-point touch
19 Boot Straps
23 Half Burpees

MAIN:
2 rounds
11 dragon crawls with push ups
6 SDHP
20 Burpees

Core:
2 round
79 Spiderman’s on each side
79 HF on each side
79 crunches
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“BROOKLYN BETTY – REGRESSED”
Warm-up:
Timer: 1min x 2rd
Run in Place
Hip Rotation
Bent Over Flyes

Mobility:
5 rounds
11 Push press
24 Good morning
19 Upswings
23 calves

MAIN:
2 rounds
11 KBH
6 Tris
20 Triangles

Core:
2 round
79 Crunches
79 Reverse Crunches

OPERATION RED WING – HERO WOD


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In memory of the brave men who died in June 28, 2005 during Operation Red Wings. To the guys who made the ultimate sacrifice without hesitation. The mission always comes first. No man is left behind. No matter how hard life gets until the very end, until the nth hour, quitting is not an option because you are never out of the fight. Rest easy brothers.

“ORW”
4 Rounds

8 Burpees
3 Manmakers
8 push ups
3 Manmakers
400m run

The rep scheme for this Hero WOD was created to represent the following:

– 4 rounds represent the four man reconnaissance team

– 3 Manmakers represents the 3 Navy SEALs killed from the team (Murphy, Deitz, Axelson)

– 8 Burpees represents the 8 Navy SEALs killed in the helicopter crash (Jacques Fontan, Daniel Healy, Erik Kristensen, Jeffery Lucas, Michael McGreevy Jr., James Suh, Jeffrey Taylor, Shane Patton)

– 8 push ups represents the 8 160th Army SOAR members killed in the helicopter crash (Shamus Goare, Corey Goodnature, Kip Jacoby, Marcus Muralles, James Ponder III, Stephen Reich, Michael Russell, Chris Scherkenbach)

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On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz, Sonar Technician 2nd Class (SEAL) Matthew Axelson and Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell had a vital task. The four SEALs were scouting Ahmad Shah – a terrorist in his mid-30s who grew up in the adjacent mountains just to the south.

Under the assumed name Muhammad Ismail, Shah led a guerrilla group known to locals as the “Mountain Tigers” that had aligned with the Taliban and other militant groups close to the Pakistani border. The SEAL mission was compromised when the team was spotted by local nationals, who presumably reported its presence and location to the Taliban.

A fierce firefight erupted between the four SEALs and a much larger enemy force of more than 50 anti-coalition militia. The enemy had the SEALs outnumbered. They also had terrain advantage. They launched a well-organized, three-sided attack on the SEALs. The firefight continued relentlessly as the overwhelming militia forced the team deeper into a ravine.

Trying to reach safety, the four men, now each wounded, began bounding down the mountain’s steep sides, making leaps of 20 to 30 feet. Approximately 45 minutes into the fight, pinned down by overwhelming forces, Dietz, the communications petty officer, sought open air to place a distress call back to the base. But before he could, he was shot in the hand, the blast shattering his thumb.

Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

An MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent is as part of an extraction mission to pull out the four embattled SEALs. The MH-47 was escorted by heavily-armored, Army attack helicopters. Entering a hot combat zone, attack helicopters are used initially to neutralize the enemy and make it safer for the lightly-armored, personnel-transport helicopter to insert.

The heavy weight of the attack helicopters slowed the formation’s advance prompting the MH-47 to outrun their armored escort. They knew the tremendous risk going into an active enemy area in daylight, without their attack support, and without the cover of night. Risk would, of course, be minimized if they put the helicopter down in a safe zone. But knowing that their warrior brothers were shot, surrounded and severely wounded, the rescue team opted to directly enter the oncoming battle in hopes of landing on brutally hazardous terrain.

As the Chinook raced to the battle, a rocket-propelled grenade struck the helicopter, killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, Murphy, Luttrell, Dietz and Axelson, continued the fight. By the end of the two-hour gunfight that careened through the hills and over cliffs, Murphy, Axelson and Dietz had been killed. An estimated 35 Taliban were also dead.

The fourth SEAL, Luttrell, was blasted over a ridge by a rocket propelled grenade and was knocked unconscious. Regaining consciousness some time later, Luttrell managed to escape – badly injured – and slowly crawl away down the side of a cliff. Dehydrated, with a bullet wound to one leg, shrapnel embedded in both legs, three vertebrae cracked; the situation for Luttrell was grim. Rescue helicopters were sent in, but he was too weak and injured to make contact. Traveling seven miles on foot he evaded the enemy for nearly a day. Gratefully, local nationals came to his aid, carrying him to a nearby village where they kept him for three days. The Taliban came to the village several times demanding that Luttrell be turned over to them. The villagers refused. One of the villagers made his way to a Marine outpost with a note from Luttrell, and U.S. forces launched a massive operation that rescued him from enemy territory on July 2.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

This was the worst single-day U.S. Forces death toll since Operation Enduring Freedom began nearly six years ago. It was the single largest loss of life for Naval Special Warfare since World War II.

The Naval Special Warfare (NSW) community will forever remember June 28, 2005 and the heroic efforts and sacrifices of our special operators. We hold with reverence the ultimate sacrifice that they made while engaged in that fierce fire fight on the front lines of the global war on terrorism (GWOT).

-NSW-

OPERATION REDWING KIAs- On June 28, 2005, three of four SEALS on the ground (Murphy, Dietz, Axelson) were killed during combat operations in support of Operation Red Wing. ON the same day, a QRF of eight Navy SEALs and 8 Army Night Stalkers were also killed when the MH-47 helicopter that they were aboard was shot down by enemy fire in the vicinity of Asadabad, Afghanistan in Kumar Province.

Navy SEALs
SEAL Delivery Vehicle Team 1, Pearl Harbor, Hawaii.
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Lt. (SEAL) Michael P. Murphy, 29, of Patchogue, N.Y.

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Sonar Technician (Surface) 2nd Class (SEAL) Matthew G. Axelson, 29, of Cupertino, Calif.

Machinist Mate 2nd Class (SEAL) Eric S. Patton, 22, of Boulder City, Nev.
Senior Chief Information Systems Technician (SEAL) Daniel R. Healy, 36, of Exeter, N.H.
Quartermaster 2nd Class (SEAL) James Suh, 28, of Deerfield Beach, Fla.

SEAL Delivery Vehicle Team 2, Virginia Beach, Va.
Dietz
Gunner’s Mate 2nd Class (SEAL) Danny P. Dietz, 25, of Littleton, Colo.

SEAL Team 10, Virginia Beach, Va.

Chief Fire Controlman (SEAL) Jacques J. Fontan, 36, of New Orleans, La.
Lt. Cmdr. (SEAL) Erik S. Kristensen, 33, of San Diego, Calif.
Electronics Technician 1st Class (SEAL) Jeffery A. Lucas, 33, of Corbett, Ore.
Lt. (SEAL) Michael M. McGreevy Jr., 30, of Portville, N.Y.
Hospital Corpsman 1st Class (SEAL) Jeffrey S. Taylor, 30, of Midway, W.Va.

Army Night Stalkers
3rd Battalion, 160th Special Operations Aviation Regiment (Airborne), Hunter Army Air Field, Ga.

Staff Sgt. Shamus O. Goare, 29, of Danville, Ohio.
Chief Warrant Officer Corey J. Goodnature, 35, of Clarks Grove, Minn.
Sgt. Kip A. Jacoby, 21, of Pompano Beach, Fla.
Sgt. 1st Class Marcus V. Muralles, 33, of Shelbyville, Ind.
Maj. Stephen C. Reich, 34, of Washington Depot, Conn.
Sgt. 1st Class Michael L. Russell, 31, of Stafford, Va.
Chief Warrant Officer Chris J. Scherkenbach, 40, of Jacksonville, Fla.

HQ Company, 160th Special Operations Aviation Regiment (Airborne), Fort Campbell, Ky.

Master Sgt. James W. Ponder III, 36, of Franklin, Tenn.

U.S. Navy SEALs are the maritime component of U.S. Special Operations Command and the Navy’s special operations force. The SEALs take their name from the elements in which they operate – sea, air and land. Experts in special reconnaissance and direct action missions – SEALs continue to successfully execute DoD’s most important warfighting missions in the GWOT.

So live your life that the fear of death can never enter your heart. Trouble no one about their religion;respect others in their view, and demand that they respect yours. Love your life, perfect your life, beautify all things in your life. Seek to make your life long and its purpose in the service of your people. Prepare a noble death song for the day when you go over the great divide.

Always give a word or a sign of salute when meeting or passing a friend, even a stranger, when in a lonely place. Show respect to all people and grovel to none.

When you arise in the morning give thanks for the food and for the joy of living. If you see no reason for giving thanks, the fault lies only in yourself. Abuse no one and no thing, for abuse turns the wise ones to fools and robs the spirit of its vision.

When it comes your time to die, be not like those whose hearts are filled with the fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way. Sing your death song and die like a hero going home.

WODFEST – “SLAUGHTERHOUSE”


WODFEST (adj.) Pronounced Wahhh-fest.

It’s GTs measurement of improvement during the month. Keep track of your weekly rounds. I am no longer responsible to track these. Like I been stating WODFEST is a measurement of your eating, training habits in one. It will expose your change and progress or it will show me where you have been slacking. This time there will be no more timer set. This one is a soul crusher. Be ready and prepared for it.

KEEP HYDRATED
FOCUS ON FORM NOT INTENSITY
BEAT YOUR LAST ROUND TOTAL

WARM UP:
2 rounds –
Bent over flyes
Frankies

MOBILITY:
4ROUNDS
20 Lunges
20 Triangles
20 Push Press
– 35-45-55-75 TT
– 50-80-100-150 TT

WODFEST – Hack time(s):
37 mins (men) – Standard / 40 mins (women) – Standard
35 mins (men) – Elite / 38 mins (women) – elite
32 mins (men) – Beast / 35 mins (women) – Beast

55 Chops
100 FKT / 100 KBS
55 Push ups (C2F)
200 MC / 100 DL
100 BS / 100 AS
55 Burpees / 55 C2F
55 Crunches
55 Leg Lift
200 Bikes

1 mile run or
– 400 BKC
– 35 Burpees
– 450 TT

WODFEST “THAW” – SPRING (MAR-APR)


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WODFEST (adj.) Pronounced Wahhh-fest.

It’s GTs measurement of improvement during the month. Keep track of your weekly rounds. I am no longer responsible to track these. I want you to get to the same if not better total rounds from previous week during the month. Every month the movements and WODFEST changes. So you cannot compare last month’s with this. Do not cheat. Do not shorten movements. Regressions do not count. To measure improvement write down the total of rounds it took you to finish the MAIN section. The rounds end when the primary movement ends. Secondary movement is the start of next round.

KEEP HYDRATED
FOCUS ON FORM NOT INTENSITY
BEAT YOUR LAST ROUND TOTAL

WARM UP:
2 rounds –
Bent over flyes
Frankies

MOBILITY:
4ROUNDS
15 GM
15 Trunks
15 windmills

WODFEST – 1:15 / 1:00
Primary – Secondary
50 Upswings – Triangles
50 Regress burpees – Triangles
100 BS – Run in Place
300 total Toe taps – Run in Place
50 Air squats (w/ weight) – Run in Place

55 LEG LIFTS or 65 Reverse Crunches – 6″ hold
55 PUSH UPS or C2F – 6″ hold
55 LEG LIFT or 65 Reverse Crunches – planks
35 PUSH UPS or C2F – planks

250 Bicycle sit ups  (TOTAL) (no secondary movement)

Ohana Project: Amihan MOD


OHANA PROJECT: BAYANIHAN

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Ohana,
My name is Mick Evangelista (known as M since birth) and I am here to offer you change.
Ever since Get Tough Fitness expanded it’s reach and voice to Culion, Palawan Philippines. I am proud to see the effort the town has given to improve self and community. So with that said this one of many Ohana Project initiatives to renew the sites of Culion. This is one of many Ohana Projects. This not only helps quick start a physical change but also helps open your find to fitness being use for the betterment of the community. So fold up your sleeves and rise up. This is my way to give back to the community and to remind people that “FAMILY IS IMPORTANT” and “TEAM WORK IS KEY”. Together we can go far. This is more than fitness, this is a culture. It’s a lifestyle. Your mind will be pushed. The individual will merge with the team. Ohana means family, no one is left behind or forgotten. SO WHO WANT’S TO JOIN US?

Today’s Mission Of The Day is this. We invite anyone and everyone to come join our community today to teach up to clean Culion’s beautiful site. If you want change, you have to be the change you want to see in the world. NO ONE WILL DO IT FOR YOU. DECIDE YOU WANT IT and IT WILL HAPPEN. BE THE CHANGE YOU WANT TO SEE IN THE WORLD.

DAY: Sunday March 15, 2015

TIME: 350pm – 16 burpees if you are late

LOCATION: Leonard Wood statue

NEED LIST:

– bring water (24oz or more) it will get sweaty and hot!!!
– gloves (if available)
– garbage bags
– Use near by trash cans
– Bring one non Get Tough Fitness member (someone who has never done GT before)

MOD

Warm up:
30 jumping jacks
20 Good morning

Mobility:

4 rounds:
10 C2F
10 Air Squat
10 Lunges
20 Triangles
10 crunches
20 Flutter kicks

Mission – AMIHAN

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Indian Run to the area in photo. During Indian run see if you can encourage others to join in. GOAL at least 2 people.
With full effort from everyone
1 team collects garbage
1 team collects all sea weeds (if sea weeds could be used for fertilizer dump on top of trees).

take a photo of full team and newcomers.
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STRETCHES – LOWER BACK


COBRA STRETCH

CHILD POSE

TRUNK TWIST

PRETZEL STRETCH

Renaissance Man – MEMORIAL WOD


We honor people in our lives to immortalize them. This is a way I made a point to celebrate their lives. Keeping their positive memory is how we celebrate life. Their spirits do not die as long as we keep them alive in our hearts. Today is no exception. It’s the moments that takes our breathe away is what makes this life amazing, must like this man.
Dad in tux

Written by Kristin Ogdon
Tom Ogdon was born on 4/16/1935 and died on 2/15/2006. He was a giant of a man to me, and I would say he was a Renaissance Man, or a jack of all trades, to others. He was very good at making connections between people, and was a friend to everybody. He was an entrepreneur and ran his own small business for most of my life, which meant that he was an incredibly hard worker, and taught me most of what I know about strong work ethic and intelligence in business. He was very creative – he played piano and even composed his own music, and he painted (I have a couple of his paintings on my walls at home). He was an athlete – tennis, golf, running (when he was younger) and swimming were his big things – but later in his life he battled a lot of old injuries that snuck back up on him. He endured 13 orthopedic surgeries on various knees, ankles, hips and shoulders, and never complained. I watched him teach himself how to play tennis with his non-dominant hand after extensive shoulder surgery when I was a kid. This is a man who never gave up, and who always found a way to get it done. His favorite moments were swimming or boating with the family, playing with our dogs when I was a kid, and weekend family time, making Sunday morning pancake breakfast 🙂 He was so dedicated to me – my never say die positive attitude comes from him. His spirit, and my desire to honor his memory, drives much of what I do. It’s hard to paint a picture of a man that means so much to me in so many different ways, but hopefully that gives you a little sense of what he was about 🙂

Dad on boat

“Renaissance Man – TOM – AS RX’d”
Warm-up:
Timer: 1min x 1rd
Goodmorning
Windmills
Run in place

Mobility:
2 rounds
2 Burpees
15 Thrusters
20 Frogs / 20 Air squat (with weight)
6 Push ups

MAIN:
Timer – Every 2mins – perform 71

4-16-19-35
Assassin Slams
Burpees
Jump Squats / Air squat (add +10 reps)
SDHP
Kettlebell full or half swing (add +10 reps)

Core:
1 round
:71 sec plank hold
71 Leg lift or Reverse crunches (add +20 reps)
71 crunches
——————————–

TOM – REGRESSED
Mobility:
2 rounds
2 Chops
15 GM
20 halos
6 Triangles

MAIN:
4-16-19-35
Assassin Slams
Tris
CC
Kettlebell full or half swing (add +10 reps)

Core:
1 round
:71 sec plank hold
71 Bent Knee Crunches
71 Bicycles

WODFEST “FRZN” – FEB 2015


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WODFEST (adj.) Pronounced Wahhh-fest.

It’s GTs measurement of improvement during the month. Keep track of your weekly rounds. I am no longer responsible to track these. I want you to get to the same if not better total rounds from previous week during the month. Every month the movements and WODFEST changes. So you cannot compare last month’s with this. Do not cheat. Do not shorten movements. Regressions do not count. To measure improvement write down the total of rounds it took you to finish the MAIN section. The rounds end when the primary movement ends. Secondary movement is the start of next round.

KEEP HYDRATED
FOCUS ON FORM NOT INTENSITY
BEAT YOUR LAST ROUND TOTAL

WARM UP:
2 rounds
Jump ropes
Run in place

MOBILITY:
4ROUNDS
15 GM
15 Push press
15 Trunks

WODFEST – 1:20 / 1:00
P.70 Upswings – s. Triangles
P.100 AS – s. Triangles
P.100 BS – s. Run in Place
P.400total Toe taps – s. Run in Place
p.100 Air squats (w/ weight) – s. Run in Place

P.55 LEG LIFTS or 65 Reverse Crunches – s. 6″ hold
P.35 PUSH UPS or C2F – s. 6″ hold
P.55 LEG LIFT or 65 Reverse Crunches – s. planks
P.55 PUSH UPS or C2F – s. planks
200 Bicycle sit ups (no secondary movement)

MLK (Martin Luther King, JR) GET TOUGH MEMORIAL WOD


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“I know you are asking today, “How long will it take?” (Speak, sir) Somebody’s asking, “How long will prejudice blind the visions of men, darken their understanding, and drive bright-eyed wisdom from her sacred throne?” Somebody’s asking, “When will wounded justice, lying prostrate on the streets of Selma and Birmingham and communities all over the South, be lifted from this dust of shame to reign supreme among the children of men?” Somebody’s asking, “When will the radiant star of hope be plunged against the nocturnal bosom of this lonely night, (Speak, speak, speak) plucked from weary souls with chains of fear and the manacles of death? How long will justice be crucified, (Speak) and truth bear it?” (Yes, sir) I come to say to you this afternoon, however difficult the moment, (Yes, sir) however frustrating the hour, it will not be long, (No sir) because “truth crushed to earth will rise again.” (Yes, sir) How long? Not long, (Yes, sir) because “no lie can live forever.” (Yes, sir) How long? Not long, (All right. How long) because “you shall reap what you sow.” (Yes, sir)”
“How long? Not long, because the arc of the moral universe is long, but it bends toward justice.”

Get Tough Fitness honors the life and legacy Dr Martin Luther King, JR has left. We celebrates his life with some fun BOOMSAUCE. Who’s with me?

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AS RX’D

WARM UP
“BLOODY SUNDAY” (March 25, 1965) – SELMA
– 3 rounds –
3 Man Makers
25 High Knee jumps
19 Squats with Dumbbells (DB must hit ground)
65 Floor Knee tucks

MAIN
“FREE AT LAST!”
63 Burpees — 1963 “I have a dream” speech was delivered
64 Chin ups — 1964 Civil Rights Act was passed
64 Kettlebell full swings — 1964 Nobel Peace Price was won
65 Sumo Deadlift High pulls / Deadlift (135#) — 1965 Voting Rights Act was
68 Slam balls — 1968 Assassinated
68 Leg Lift
68 Butterfly sit ups.
1929 Meter row — 1929 DOB – No more timer.

Every 5 minutes x 3 = 15 — Day of Birth
You have 4 minutes to knock out – Month he died
1 monkey bar pass – Month born
400m run – Month Died

HOPE – 1.16.2015


HOPE

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Ohana means family. No one is left behind or forgotten. REST IN PEACE Hope our beloved friend from 9 Elm. Your playful spirit will always play pool side, your nose will always be nudging by the patio table, and your memory will remain in our hearts. I only known you for 2 years. But that doesn’t matter. Family is family. We will miss you forever. </h3>

 

AS RX’D

MOBILITY:
AMRAP2
Back squat (#95)
Pull ups
Push ups

“HOPE”
AMRAP20
1 Wall climb
16 Burpees
15 KBS

————————————–

REGRESSED

Mobility:
16 Good mornings
16 Air Squats
16 Assassin slams
16 Floor knee tucks

“HOPEY”
AMRAP16
16 Thrusters
16 KBH
16 Regress burpees

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WODFEST “INFERNO” – JANUARY


WODFEST (adj.) Pronounced Wahhh-fest.

It’s GTs measurement of improvement during the month. Keep track of your weekly rounds. I am no longer responsible to track these. I want you to get to the same if not better total rounds from previous week during the month. Every month the movements and WODFEST changes. So you cannot compare last month’s with this. Do not cheat. Do not shorten movements. Regressions do not count. To measure improvement write down the total of rounds it took you to finish the MAIN section. The rounds end when the primary movement ends. Secondary movement is the start of next round.
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KEEP HYDRATED
FOCUS ON FORM NOT INTENSITY
BEAT YOUR LAST ROUND TOTAL

WARM UP: 2rounds
HIP ROTATIONS
BOF

MOBILITY:
4ROUNDS
15 HALOS
15 CHOPS
15 GM

WODFEST – 1:15 / 1:00
P.55 LEG LIFTS or 65 Reverse Crunches – s.6″ hold
P.55 WIDE ANGLE PUSH UPS or C2F – s.6″ hold
P.55 LEG LIFT or 65 Reverse Crunches – s. planks
P.35 PUSH UPS or C2F – s. planks
P.100 Triangles – s. arms out to side hold (aots)
P.70 Upswings – s. aots
P.100 AS – s. aots
P.300ea. foot Toe taps – s. Run in place
p.100 Air squats (no weight) – s. run in place
100 Bent Knee Crunches (no secondary movement)

GET TOUGH FITNESS ATHLETIC FIT TEST (AFT)


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This is your nightmare about to unfold. 11 movements. 11 minutes of brutality. You will need to hit goal numbers within given time on all movements. The test is an EMOM (every minute on the minute) So there are no breaks. The quicker you can hit the goal #’s (and what I mean is destroy them and go beyond them) the more rest you can get. Write down your numbers. The point is to hit close to the minimum scores I hit.

**Watch your form and make sure you do not cheat your range of motion. Always, stick with proper technique. Do not cheat your reps. You have no time for breaks. It takes just 11minutes.

What I Need:
– Clock
– Piece of paper and pen – write down your numbers. I suggest memorizing to be more time efficient. YOU DON’T HAVE TIME!

ELITE EMOM11 TEST
1) HIGH KNEE TUCKS
Standard:(Men: 45+ ; Women: 35+)
Elite:(Men: 55+ ; Women: 45+)

2) DRAGON CRAWLS
Standard: (Men: 15+; Women: 10+)
Elite:(Men: 20+ ; Women: 13+)

3) FLOOR KNEE TUCKS
(Men: 50; Women: 50)
Elite:(Men: 55+ ; Women: 50+)

4) HIGH KNEE TUCKS
(Men: 30+; Women: 20+)
Elite:(Men: 40+ ; Women: 30+)

5) BURPEES
(Men: 20+; Women: 13+)
Elite:(Men: 23+ ; Women: 16+)

6) A2G
(Men: 30; Women: 26)
Elite:(Men: 32+ ; Women: 30+)

7) Half Burpees
(men: 22+; Women: 13)
Elite:(Men: 25+ ; Women: 18+)

8) Frog Jumps
(men: 30; Women: 30)
Elite:(Men: 30+ ; Women: 30+)

9) DRAGON CRAWLS
(Men: 16; Women: 11)
Elite:(Men: 16+ ; Women: 11+)

10) Triangles
(Men: 75+; Women: 65+)
Elite:(Men: 80+ ; Women: 70+)

11) Push Ups (diamond)
(Men: 25; Women: 15)
Elite: (Men: 25+ ; Women: 15+)

————————————

STANDARD TEST
Time how long it takes to do all movements.
55 Bent knee crunches

55 Floor knee tucks

55 Bent Knee Crunches

55 Air squats

25 Chest 2 floor

125 Triangles

120 Mountain climbers

** If you feel faint, dizzy or nausea please stop right away and stop timer. Redo test again.
This is a harsh metabolic WOD. Do not do if you have heart conditions.

GOD SPEED!

HERO WOD – “WARNER”


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“I have fought a good fight, I have finished my course, I have kept the faith:
Henceforth there is laid up for me a crown of righteousness, which the Lord, the righteous judge, shall give me at that day: and not to me only, but unto all them also that love his appearing.”

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Joseph L. Warner
Born: August 07, 1975
Died: December 14, 2014

U.S. Veteran Major Joseph L. Warner passed away Sunday, December 14, 2014, after a brief illness.

He was born August 7, 1975 to Richard and Joyce Warner. He was raised and attended schools in Rigby, graduating from Rigby High School in 1993. He then started his Army career by enlisting as an interrogator in Military Intelligence. During this time, he attended the Defense Language Institute to study Japanese. In 1995, Major Warner was accepted to the United States Military Preparatory School, and subsequently attended West Point from 1996 – 2000. MAJ Warner was commissioned as a 2LT on 27 May 2000. Upon completion of training at Fort Benning, Major Warner served in the Infantry at Fort Campbell as a Rifle Platoon Leader for 1-327th Infantry Regiment. While serving in 1st BCT/101st Airborne, Major Warner deployed to Operation Iraqi Freedom (OIF) I.
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Major Warner attended Special Forces Assessment and Selection in January 2004. After completion the Infantry Captain’s Career Course and the Special Forces Qualification course, he was assigned to 3rd Battalion, 1st Special Forces Group (Airborne) at Fort Lewis, WA, in May 2006. Joining his team in Iraq, he commanded Special Forces Operational Detachment Alpha 196 (1336) until May 2009. While in Special Forces Group (Airborne), Major Warner deployed to Bangladesh (JCET), OIF IV and OIF VI. After sustaining a combat injury, Major Warner departed 1st Special Forces Group (Airborne) and took command of Alpha Company, Special Operations Recruiting Battalion on 12 June 2009. After successfully serving as Company Commander, Major Warner attended the United States Air Force Command and Staff College at Maxwell AFB, Montgomery, AL and earned his Master’s Degree. Major Warner’s Last assignment was serving as Executive Officer for the United States Army Special Operations Recruiting Battalion (Airborne), Fort Bragg, North Carolina.

Major Warner’s awards include the Bronze Star Medal (2nd Oak Leaf Cluster), the Purple Heart, the Meritorious Service Medal (2nd Oak Leaf Cluster), the Army Commendation Medal (2nd Oak Leaf Cluster), the Army Achievement Medal (2nd Oak Leaf Cluster), the Meritorious Unit Commendation and the Valorous Unit Award. Major Warner is also authorized to wear the Combat Infantry Badge, Expert Infantryman Badge, Parachutist Badge, Air Assault Badge, Special Operations Combat Diver Badge, Special Forces Tab, Ranger Tab and Recruiter Identification Badge. His Foreign awards include the German Armed Forces Proficiency Badge (Gold). Major Warner has also attended the Static Line Jumpmaster Course.

Major Warner married Stephanie Holt November 9, 2001 in the Atlanta Georgia LDS Temple. They were blessed with two children, a son, Jacob (5) and a daughter, Elizabeth (2).

He is survived by his wife, Stephanie Warner, children, Jacob Warner, Elizabeth Warner, parents, Joyce and Richard Warner, sister, Melanie Warner, mother and father-in-law, Linda and Stephen Holt, of Cairo, GA, sister-in-law, Lynley Holt Slack, and family of Asheboro, NC, Grandmothers, Nadine H. Warner, and Lucy N. Clark.

He was preceded in death by his older brother, Steven Warner, grandfathers, Kay L. Clark and Donald V. Warner.
Memorial contributions may be made in honor of MAJ Joseph L. Warner at United National Bank in Cairo, GA. http://www.unbonline.com

Burial will be in the Annis Little Butte Cemetery on 12.23.2014.

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December 23, 2014.

I will not say goodbye to you today but say “I’ll see you soon”. Thank you for honoring me with the life lessons. Thank you for the goofy times that help me climb out of my dark hole. Thank you for listening and bothering to comment back. Thank you for your service and fighting so we can have our freedom. All your Minutemen are here to salute you today. I will always carry your words close to my heart. To my friend, to my cadre, to the blue falcon, to Major Joseph L. Warner fair winds. Following seas. ‘Til Valhalla brother. See you soon.
– Mickel

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AS RX’D –

“WARNER”

* Add 1 rep for every movement for the army ranger in the sky.
** Set a timer for 6 minutes in rotation. Every 6minute 16feet sandbag (80# both men/women) bear crawl drag – 8ft forward then 8ft reverse.

39 Monkey F*ckers
39 Triangles
39 8-count bodybuilders (bodyweight)
39 Moneky F*ckers
39 Pull ups (strict NO KIPS)
39 8-count bodybuilders (bodyweight)
39 Cleans (from floor) – (45-75#-women; (85-135# men)
39 Box jumps – (20″ women – 26″ – Men)
39 8-count bodybuilders
39 Deadlift (95-135# women – 185-250# men)
39 Cleans to jerks (45-75#-women; (85-135# men)
39 8-count bodybuilders (bodyweight)

12.23.2014 – total time 1hr 35minutes

————–REGRESSED VERSION (BODYWEIGHT)———————

“HATERS GONNA HATE”

* Add one rep per movement and say “One more for the ranger in the sky”
** SET TIMER – EVERY 3MINUTES – YOU MUST PERFORM 39 TRIANGLES

3rds / 6 movements
39 Starburst
39 Monkey f*ckers
39 Push ups (unbroken – you can only rest on front lean rest aka high plank)
39 sit-ups (regression: crunches)
39 Monkey f*ckers
39 8-count bodybuilders

WODFEST “HOT” – DECEMBER


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December – January (cycle)

WARM UP:
HIP ROTATIONS
BOF

MOBILITY:
4ROUNDS
15 HALOS
15 CHOPS
15 GM

WODFEST – 1:10 / 1:20
100 REVERSE CRUNCHES (PLANKS)
55 PUSH UPS or scale down 65 C2F (PLANKS)
35 LEG LIFT or 50 RC (PLANKS)
45 PUSH UPS or scale down 55 C2F (PLANKS)
50 THRUSTERS or scale down with 80 KBS (Run In Place)
50 TRIS (RIP)
50 PP (Triangles)
50 300 (Triangles)
50 PP (Triangles)
150 Bent Knee Crunches

“VETS” (Veterans Day Memorial WOD)


This will be a yearly WOD now. There are two versions to this WOD. Let’s honor these brave men and women the right way. Thank you veterans for your service!

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SF
MOBILITY:
11-11-20-14
AIR SQUATS
PUSH PRESS
CHOPS
JUMP ROPE

MAIN:
5RDS
50 JUMP ROPES
5 Push ups (scale 10 C2F)
15 Assassin Slams
5 Push ups (scale 10 C2F)
50 Triangles

CORE:
Bent Knee Crunches
6″ Holds

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XSF
MOBILITY:
11-11-20-14 (number changes yearly)
KBH
HP
Burpees

MAIN:
Timer starts after first round after every 2:30 (50m run – scale 60 toe taps)
50 Jump ropes
10 Military push ups (Scale 12 C2F)
50 Mountain Climbers (total)
10 Military push ups (Scale 12 C2F)
50 figure skates
10 Assisted Handstand push up (scale 20 push press)

CORE:
Flutters
Leg lifts – scale down alternating leg lift
HF – scale plank

veterans_day_image

YUTT – HAPPY BIRTHDAY MARINES WOD


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Mobility:
239 Jumping jacks
239 Bent knee crunches
239 Mountain climbers
14 Standard pull ups (changes every year)

MAIN – YUTT! – AS RX’D
11 Thrusters / hang cleans
10 Goblet Squats or front squats
239 Push Ups (scale down C2F – 269)
11 Thrusters or hang cleans
10 Goblet squats or front squats
800m run or 6 wall climbs (scale down 239 Air Squats)
11 Thrusters or hang cleans
10 goblet squats or front squats
400m run or 4 wall climbs (scale down 239 Triangles)
11 Thrusters or Hang Cleans
10 Goblet squats or front squats
239 Leg Lift
11 Thrusters or HC
10 GSQ or FS
14 Standard pull ups (changes every year)

For the devil dogs. The few the proud. The elite. We stand beside you, never behind you. SEMPER FIDELIS. OORAH!

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WODFEST “INSANE” – NOVEMBER


WODFEST

measurement of form and intensity in an endurance test. How long can you keep up the pace/tenacity within a time period. It will be the same WOD every week for a full Month. This will expose your true strength and build on your weaknesses. The obvious is sometimes not clear until you see yourself doing it over and over. I am also going to push myself during WODFEST so there will be days when I jump in. Try to pace with me if you can. Goal is to beat the coach while keeping the integrity of the movement and maximizing your reps.
The movements are straight forward. CAN YOU HANDLE WODFEST? OR WILL YOU CRUMBLE AND START CHEATING FORM JUST TO FINISH? GIVE IT ALL YOU GOT!

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What is it?

It’s Get Tough Fitness formula to measure progress and intensity. This time rules has changed. I will be now watching form more strictly. If I correct you at anytime during the WOD you are officially out of the TOP FINISHER category. As an incentive there will be a monthly prize involved (no purchase or fees necessary to enter or join). Are you willing to push yourself? Bragging rights are earned at GT not just given. So what will WODFEST do for you? It’s your measurement tool to see if you are willing to be in front of the pack or stay behind. How much are you willing to challenge yourself? Sometimes it takes a little challenge to show you that you can achieve anything if you just stuck it out and fight the pain. Let your pain push you. Stop running away from the pain, discomfort and let your pain be part of your prize; your product. EMBRACE YOUR PAIN!

NOVEMBER 10 – December 10 (cycle)

MOBILITY:
4ROUNDS
15 HALOS
15 CHOPS
15 GM

WODFEST – 1:00 / 1:15
100 REVERSE CRUNCHES (PLANKS)
55 PUSH UPS or scale down 65 C2F (PLANKS)
50 REVERSE CRUNCHES (PLANKS)
45 PUSH UPS or scale down 55 C2F (PLANKS)
50 THRUSTERS or scale down with 80 KBS (Triangles)
50 TRIS (Triangles)
50 PP (Triangles)
50 AS (Triangles)
50 PP (Triangles)
150 Bent Knee Crunches

RULES:
1) Movements must be executed in proper form.
2) Weights will be chosen according to your body weight and/or your current physical condition.
3) IT PAYS TO BE A WINNER with proper form.
– Top finishers must do WOD as RX’d and not scale version.
– Form has to be proper.
– Regressing or lowering weight chosen will not be eligible for top finisher position.
– To be eligible for PRIZE you must be a top finisher twice within the same month or cycle.
– Only one winner per month will be chosen.
– Weights may vary weekly at coach’s discretion.
– BE READY FOR EVERYTHING.

Top Finisher Prize
A GT GIFT CERTIFICATE for 3 classes.

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TOP FINISHERS


11/12/2014 –

COACH – Mickel – 12 rounds – 30# – 150 situps

Top runner-ups as RX’d
– 13 rounds
Cathy – #15
Jacquelynn – #15
Taylor – #10
Ro – 20#
Sarah – 15#

Sal – 15 rounds – 25# – 150 situps

Captain De Giesen – HERO WOD


In Honor and Remembrance of Fallen Marine Captian Kyle Van De Giesen who served during Operation Enduring Freedom and to the family he leaves behind. Never Forget their Sacrifice for Our Freedom.
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Today after coming back from the 29th Marine Corps Marathon I think of the faces I saw in honor of fallen heroes. So I came home after 26.2 miles to honor someone great. This one is for you brother. NEVER FORGET THEIR SACRIFICE. ALL IT TAKES IS ALL YOU GOT.

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“CAPTAIN DE GIESEN”

For time=
hack time= 29:00

(29 burpee penalty if a second over hack time)

10 Pull ups (strict)
26 burpees
20 Push ups
09 Deadlift (205)

A Marine helicopter pilot from Massachusetts who died in Afghanistan is being honored at Saint Anselm College.

Capt. Kyle Van De Giesen of North Attleborough, Mass., is a former student and starting quarterback on the Catholic college’s football team.

He was remembered with a prayer and a moment of silence before the Oct. 31 home game against the University of New Haven.

The field was painted with a red, white and blue ribbon as well as Van De Giesen’s uniform number, 12. The Marine motto “Semper Fi” is also being added to the field.

The initials KV will be added to the team’s helmets.

The 29-year-old Van De Giesen was one of 14 Americans killed Monday in a pair of helicopter crashes. He leaves behind a pregnant wife and young daughter.

29, of North Attleborough Mass.; assigned to Marine Light Attack Helicopter Squadron 169, Marine Aircraft Group 39, 3rd Marine Aircraft Wing, I Marine Expeditionary Force, Camp Pendleton, Calif.; died Oct. 26 at FOB Dwyer, Afghanistan, after a collision between a UH-1 and an AH-1 helicopter in Helmand province. Also killed were Cpl. Gregory M.W. Fleury, Capt. Eric A. Jones and Capt. David S. Mitchell.

OLD IRONSIDES – 10/13/1775


“OLD IRONSIDES”

Mobility:
4 rounds
15 Seasick (Goodmornings)
10ea. Pulling Up Anchor (B.O.R.)
13 All Hands on deck (Leg Lift) or Revere Crunch (2:1)
10 Cannonball curls (Cheat curls)
13 AHOY! (Triangles) (2:1) (hailing other vessels)

AMRAP29:35
100 Stomach the Waves (Bent Knee Crunch)
24 Naval Stretch (Sumo Deadlift High-pulls)
14 Cannonballs needed (Thrusters)
3 Watch your Head! (burpees) / C2F (2:1)
50 Jacob’s ladder (Run in place including hands copying climbing up a ladder)
65.24m Brass Monkey walk (Half Curl walk)

WHY ARE WE CELEBRATING TODAY?

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On this day in 1775, the Continental Congress authorizes construction and administration of the first American naval force—the precursor to the United States Navy. The birth of the US NAVY.

13 Oct, 1775. The United States Navy is born. Following the beginning of the Revolutionary War on April 1775.

“Resolved, That a swift sailing vessel, to carry ten carriage guns, and a proportionable number of swivels, with eighty men, be fitted, with all possible despatch, for a cruise of three months, and that the commander be instructed to crui[s]e eastward, for intercepting such transports as may be laden with warlike stores and other supplies for our enemies, and for such other purposes as the Congress shall direct.”

With this resolution, the Continental Congress authorizes the creation of a Continental Navy.

Since the outbreak of open hostilities with the British in April, little consideration had been given to protection by sea until Congress received news that a British naval fleet was on its way. In November, the Continental Navy was formally organized, and on December 22, Esek Hopkins was appointed the first commander in chief of the Continental Navy. Congress also named four captains to the new service: Dudley Saltonstall, Abraham Whipple, Nicholas Biddle and John Burrows Hopkins. Their respective vessels, the 24-gun frigates – Alfred and Columbus, the 14-gun brigs – Andrew Doria and Cabot, as well as 3 – schooners, the Hornet, the Wasp and the Fly, became the first ships of the Navy’s fleet. Five first lieutenants, including future American hero John Paul Jones, five second lieutenants and three third lieutenants also received their commissions.

Admiral Hopkins, as he was dubbed by George Washington, was first tasked with assessing the feasibility of an attack on British naval forces in the Chesapeake Bay. After sailing south with his meager force of eight ships, Hopkins decided that victory in such an encounter was impossible. He sailed to the Bahamas instead, where he attacked the British port of Nassau, a decision for which he was relieved of his command upon returning to the continent.

During the American Revolution, the Continental Navy successfully preyed on British merchant shipping and won several victories over British warships. This first naval force was disbanded after the war. What is now known as the United States Navy was formally established with the creation of the federal Department of the Navy in April 1798.

Old Ironsides was the name of the ships back then that took to the seas and fought for our freedom. Another great history lesson.