Good work on the SF 2.0 guys.
NWrestler and Inter06, it would be beneficial for both of you to stay on track with these WO's. I understand Football is a good time, but I don't think couch surfing will get you in shape to become an Airborne Ranger. Skip the "Dirty 30" and fall back in on the next WO tomorrow. I have something in mind for all four of us this weekend.
DUG, the Pull Ups put a hurt on me too. I think it took me right around ninety seconds to knock out mine. But the worst out of the bunch for me were the Medicine Ball slams.
Wade, thanks for the comment. You going to join in?
Daily workout post
Whenever you two are done, we'll get back on track
Which brings me to todays workout....
"The Burp and Barf"
5 rounds of the following exercises:
10 Burpees
20 Lunges
25 BW Squats
25 Yard Sprint
Then you will run a three quarter (0.75 miles) mile.
Do this back to back. Your total count at the end should be 100 Burpees, 200 Lunges, 250 BW Squats, 250 yds of Sprints and 1.5 mile run.
Break if you have to, but you are going for time on this. Remember good form. Don't cheat. You'll only hurt yourself.
My time was 33:03. Let's see some results!
"The Burp and Barf"
5 rounds of the following exercises:
10 Burpees
20 Lunges
25 BW Squats
25 Yard Sprint
Then you will run a three quarter (0.75 miles) mile.
Do this back to back. Your total count at the end should be 100 Burpees, 200 Lunges, 250 BW Squats, 250 yds of Sprints and 1.5 mile run.
Break if you have to, but you are going for time on this. Remember good form. Don't cheat. You'll only hurt yourself.
My time was 33:03. Let's see some results!
Ranger Nomad,
43:03. Exactly ten minutes slower than you. I have to admit that looking at it on paper my goal was to compete with your time, but this one definately snuck up on me. That .75 mile run killed my time. I measured and ran it around my neighborhood and was going hard, but was still slow as hell. That's a damn good workout though.
43:03. Exactly ten minutes slower than you. I have to admit that looking at it on paper my goal was to compete with your time, but this one definately snuck up on me. That .75 mile run killed my time. I measured and ran it around my neighborhood and was going hard, but was still slow as hell. That's a damn good workout though.
Mentee to Ranger Kilted Heathen
Ranger Nomad,
I am coming in a little late because I had to complete this WO after my overnight job.
I must be confused because I ran 3.75 miles total and I did not complete near as many burpees, lunges, and squats as you listed.
It appears I did 1 round of 10 burpees, 20 lunges, 25 squats, a 25 yard sprint, and .75 mile run; and then I repeated until I did 5 rounds.
My time was 48:11.
I am coming in a little late because I had to complete this WO after my overnight job.
I must be confused because I ran 3.75 miles total and I did not complete near as many burpees, lunges, and squats as you listed.
It appears I did 1 round of 10 burpees, 20 lunges, 25 squats, a 25 yard sprint, and .75 mile run; and then I repeated until I did 5 rounds.
My time was 48:11.
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RangerJurena
- Ranger/Moderator
- Posts: 3301
- Joined: September 27th, 2005, 11:00 am
inter06..there are times when you might want to risk a few push ups to prove your point. In fact, its what makes life in the military fun.
So..if your right and you know your right, and here is the key..if you know your audience / leader, and you have a vaild point relevant to the situation then perhaps you make it known.
If presented professionally, you might have to do 25 and one for the Airborne Ranger in the Sky and there could be some laughs and some rapport building. If you fuck it up, or if the leader just does not feel like putting up with your crap, then well deal with it and you know that there are no bad examples only good examples of what not to do and keep your mouth shut.
Good leaders are human, make mistakes and don't mind on the spot corrections if presented correctly.
Here is how PFC Jurena would have approached this...
"Ranger Nomad..its not really about how clear you said it, I mean your enunciation was fine and I'm not the sharpest tack in the box, but I think maybe your calculator was off..
And I'm also thinking you might owe us some mileage because 5 x .75 sure looks like it equals 3.75 miles to me and if you did 5 sets of 10 burpess, were you multiplying buy 2? Because that sure seems to be 50 and not 100."
Now, the odds are I never finish that mouthful before my feet are elevated...but hey, they are only push ups.
Humor which is real, perceived or created is what will get you through the day in your upcoming journey because the entire process kind of sucks..
The rest of you DEPS should talk to your Mentors about their feelings on this, some may not agree. It's my style and it worked for me, talking to inter06 over these months, this is nothing he has not heard before, I finally have an almost real world example.
Unless my Texas and his Oklahoma math are both off, then Nomad can smoke both of us...
So..if your right and you know your right, and here is the key..if you know your audience / leader, and you have a vaild point relevant to the situation then perhaps you make it known.
If presented professionally, you might have to do 25 and one for the Airborne Ranger in the Sky and there could be some laughs and some rapport building. If you fuck it up, or if the leader just does not feel like putting up with your crap, then well deal with it and you know that there are no bad examples only good examples of what not to do and keep your mouth shut.
Good leaders are human, make mistakes and don't mind on the spot corrections if presented correctly.
Here is how PFC Jurena would have approached this...
"Ranger Nomad..its not really about how clear you said it, I mean your enunciation was fine and I'm not the sharpest tack in the box, but I think maybe your calculator was off..
And I'm also thinking you might owe us some mileage because 5 x .75 sure looks like it equals 3.75 miles to me and if you did 5 sets of 10 burpess, were you multiplying buy 2? Because that sure seems to be 50 and not 100."
Now, the odds are I never finish that mouthful before my feet are elevated...but hey, they are only push ups.
Humor which is real, perceived or created is what will get you through the day in your upcoming journey because the entire process kind of sucks..
The rest of you DEPS should talk to your Mentors about their feelings on this, some may not agree. It's my style and it worked for me, talking to inter06 over these months, this is nothing he has not heard before, I finally have an almost real world example.
Unless my Texas and his Oklahoma math are both off, then Nomad can smoke both of us...
C.Co 1/75 '87-'93
6-89
http://www.75thrra.org" onclick="window.open(this.href);return false; - are you a member?
_______________
Mentor to inter06(3/75) and grj5001(1/75)
6-89
http://www.75thrra.org" onclick="window.open(this.href);return false; - are you a member?
_______________
Mentor to inter06(3/75) and grj5001(1/75)
Now if presented with such flawed logic, especially after showing the amount of performed repetitions necessary to complete the aforementioned workout, I would logically have to smoke you for not paying attention to detail.
Hence, in the good natured sense of this dialogue, perform ten more Burpees. Go.
Hence, in the good natured sense of this dialogue, perform ten more Burpees. Go.
Today's WO is.....
THE ONE MINUTE MAN
You will complete the following exercises for one minute each, then take a one minute break at the end. Do three complete circuits.
One circuit will consist of:
Push Ups
Flutter Kicks
Jumping Jacks
Medicine Ball Slams
Crunches
Calf Raises
45 lbs standing overhead press (DB, KB, Brick, 45lbs plate etc will do the trick)
Sit Ups
High Knees (Run in place)
After you are done with all three circuits, run one mile at about 85% Max HR. Probably between a 7:30 to 8:00 min/mile for most of you.
Total WO time for the circuits is: 27 mins, with an additional 3 mins of rest.
Your run time will depend on you.
My total WO time was 27 mins and an 8 min /mile.
Let's hear some feedback!
THE ONE MINUTE MAN
You will complete the following exercises for one minute each, then take a one minute break at the end. Do three complete circuits.
One circuit will consist of:
Push Ups
Flutter Kicks
Jumping Jacks
Medicine Ball Slams
Crunches
Calf Raises
45 lbs standing overhead press (DB, KB, Brick, 45lbs plate etc will do the trick)
Sit Ups
High Knees (Run in place)
After you are done with all three circuits, run one mile at about 85% Max HR. Probably between a 7:30 to 8:00 min/mile for most of you.
Total WO time for the circuits is: 27 mins, with an additional 3 mins of rest.
Your run time will depend on you.
My total WO time was 27 mins and an 8 min /mile.
Let's hear some feedback!
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289sotherhalf
- Supreme Goddess of Drive On/Moderator
- Posts: 6921
- Joined: April 6th, 2005, 12:39 pm
Ranger Nomad, I made an attempt at your One Minute Man WO. Here goes:
My time for the circuits was 21 min.s, but I omitted the Medicine ball slams and the overhead press.
My time for the 1 mi. was 17.5 min. -- I didn't run, I jogged and walked...gotta start somewhere!
I pushed myself, and I was actually surprised at how well I did! If I had balls, they woulda been smoked! The flutterkicks kicked my ass! I cussed you a little about the half mile point when my knee started bitching, but it's all good...Now, if I can get my butt outta the bed tomorrow I'll be great!
Anyways, thanks and great thread!
My time for the circuits was 21 min.s, but I omitted the Medicine ball slams and the overhead press.
My time for the 1 mi. was 17.5 min. -- I didn't run, I jogged and walked...gotta start somewhere!
I pushed myself, and I was actually surprised at how well I did! If I had balls, they woulda been smoked! The flutterkicks kicked my ass! I cussed you a little about the half mile point when my knee started bitching, but it's all good...Now, if I can get my butt outta the bed tomorrow I'll be great!
Anyways, thanks and great thread!
~Ranger Wife~
"Love your enemies...it pisses them off!"
"Be careful whose toes you step on today because they might be connected to the foot that kicks your ass tomorrow."
"Behind every damsel is a fire breathing dragon."
"Love your enemies...it pisses them off!"
"Be careful whose toes you step on today because they might be connected to the foot that kicks your ass tomorrow."
"Behind every damsel is a fire breathing dragon."
