AO: LAKE MAYER
QiC: Skinny Dip
Date: 07/06/2022
Title: COP Apache
Number of HIMs: 10
Cardone, diapers, Flo, Joanna, Ponzi, Sloppy Joe, Spread Eagle, Tiny Tim
Number of FNGs: 0
Name of FNGs:
WarmOrama:
10x SSH IC
Neck Rotations 5L/5R
Arm and Shoulder rotations 10L/10R
Truck rotations (waist) 5R/5L
Knee and ankle rotations 5L/5R
3rds:
8x squats
4x squat jumps
8x mericans
HUG – hip mobility (left / right leg instep stretch into pigeon stretch)
Tha Thang:
Three groups of three (one group with four HIMs)
Red (Flo, Spread Eagle, Skinny Dip, Sloppy joe)
White (Tiny Tim, Hot pocket, ponzie)
Blue (Joanna, Cardone, diapers)
Each group grab a cindy and mozy down towards the pull up bars. Every two lights swap carrying cindy until reaching the .35 mile marker. Informed the teams carrying the cindy represented two KIA, three WIA from 06 July 2007 during my time as a Troop Commander outside of COP Apache.
On 06 July, Blue Platoon was returning back to COP Apache when they were hit by an Explosively Formed Projectile…two KIA and three WIA (one double amputee). My unit ran from out COP which was about .35 miles away from the attack to pull security and call in a MEDEVAC.
Move to park bench.
Each man completes 20 step ups, OH press with cindy, plank.
Move to Pull up bars .10 mile.
Two rounds. 3 Tarzan pull ups (hold bar with one hand in front of other and lift up to left shoulder then down and then lift up to right shoulder = 1 rep), KB swings with cindy, big boy SU. Each man rotated through. Tarzan to KB swing to SU for two rounds.
Two rounds. 3 Heel claps, KB swings with cindy, big boy sit ups.
(Heel claps = hold bar similar to Tarzan pull up and lift up to 90 degree (arms and biceps make L shape or 90 degrees), then lift up legs over bar and clap your ankles)
Once everyone went through, mosey back towards SP. At .15 mile stop at tree with ruck sack and cones spaced out 25 meters.
300 meter shuttles, renegade man maker with dumbbells (down with dumbells, into merican, complete one merican, left row, complete one merican, right row, one merican, push legs up to dumbells, clean and press), front squats with cindy, one man in plank for four man group.
One man completes shuttle run (25 yd down and back is one (50 yd) complete six down and back for 300m within 2 minute 30 seconds, man with cindy now does shuttle run, renegade man maker moves up to cindy for squats, former shuttle runner goes to renegade man makers and soforth (constantly moving, no rest). Everyone waited in plank psn while 4th man team member completed shuttle run.
Average time for completing the shuttle run was 1 minute 40 seconds.
Pick up all Cindy's, dumbells, cones and ruck and head back to circle (SP/EP (endpoint). Ran the .4 miles back to EP. All looked like they enjoyed the workout!
Finished with standing hamstring stretch, lunge left and lunge right stretch, butterfly stretch
COT:
Ephesians chapter 4. Don't let Anger get the best of you. My personal experiences dealing with anger after losing two Soldiers. It takes help to get through it. It took me 10 years but help found me and I am grateful for it. Bottom line is anger is a waste and a drain on the body. Seek help and be open about it. It feels better when you seek and get the help needed. Have a blessed day men!