F3 Dads 2020

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Having no idea what to expect, but knowing that YHC was (IS) not comfortable seeing big groups together at WEP when I drive by on 160, we set up cones 6+ft apart making two lines about 50 yards from each other.

When PAX and 2.0s started showing up, YHC was really happy to see everyone and set some expectations to stay in family units and attempt to maintain some distance from others.

BIG circle up for some warmups. All in cadence, most to 10
– SHH
– Merkin
– Imperial Walker
– Hillbilly Walker
– Squat
– Played: Rock, Paper, Scissors, Burpee
– Just like Rock, Paper, Scissors
except the loser has to do a burpee for every person in their family group that beats them. i.e., if you’ve got 3 kids they all throw paper and you throw rock, then you do 3 burpees.

Line up behind one side of the cones
– Dad vs. Kids race: stipulation Dads have to bear crawl.
Loser did 10 burpees counted by the kids
Lots of form critiquing
– Dad vs. Kids race part 2: stipulation Dads have to run backwards (Nur)
Loser does 5 burpees
*Note: it is a lot hotter in the sun at 0900 than 0515

Dad/Kid DORA
50 Merkins
100 SSH
150 Squats
*kids get to count their reps together. E.g., you have 2 kids and each does 10 merkins while you’re running, then your count starts at 21 as they run.

Mosey over to the shade for some yoga and a message about why Dads are leaving the house at Zero-Dark-Thirty. TL/DR: it’s because we want to be better. Not for ourselves, but for our families and our community.

Mosey back to the cones for a session of Leap Frog. WOW, leap frog is quite challenging on the WEP grass with younger kiddos.

0930, it was hot and I knew we had quite a few 2.0s to name. I could also see the kiddos starting to fade (cause certainly no PAX were). So we called it and headed to COT. Brief message about how school is going to look a lot different. Today’s workout is a slight look at keeping a distance from each other, but still trying to enjoy what we can do together.

FNG Count – 10
Spirit Child
First Responder
Hamburglar
Popper
Pulp
PK
Swordy
Designer
Inch Worm
Rogue One

T-Claps all around

Prayers for wisdom to be a better father.

—
Band Camp dismissed

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The Coop: A Pint Down

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YHC gave blood last night…so today’s workout was highly modular. (In case I passed out)

We headed to the center of the football field and circled up for a warm up
SSH
IW
HW
Shoulder Taps
Did some light yoga

Moved toward the goal line doing butt kickers, inch worms, and/or toy soldiers
Moved back towards the opposite goal line Karaoke, side shuffle, and more toy soldiers
Bear Crawl toward the 50-yard line adding 10 merkins every 25 yards.

Did some heavy yoga

Ran the track with four burpees at every corner

Did some heavier yoga

Sprinted 100 yards a few times until Yoshi looked a bit tired.
Mosey back to COT

Did pigeon lunge at COT and was called out for not having any ab-specific exercises by Straight Up. Fair point.

NMM:

Kaiser asked YHC to think about a bible verse that speaks to me:
Exodus 4:2 [God talking to Moses]

Then the Lord said to him, “What is that in your hand?”
“A stick,” he replied.

Moses only needed what God had already provided to accomplish the divine work laid out for him. What do you already have that God can use in your life?

–
Band Camp dismissed.
 

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The Full MALTZ at The Honey Badger

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DEA Maltz Challenge — CrossFit Amplify

Today, we would be honoring Master Sergeant Michael H. Maltz (19 September 1960 – 23 March 2003).

Week 2 of Hard-Charging August consisted of the Full MALTZ. In total, 22 of us made the decision to start the week at The Honey Badger with cinder blocks, rucks and kettle bells in tow.  There wasn’t a warm up which according to the disclaimer, is a risk every man takes on themselves.

I had to slightly modify the WOD to fit the AO and current social guidelines so it looked like this:

Run 400M which is from the JROTC building steps to the stop sign at AO Jones Rd & back.
50 Pull-Ups
100M Farmer’s Carry which is from the JROTC building steps to the cross walk in in front of the stadium. PAX could use 2 cinder blocks, 2 rucks or 1 of each.
50 Dips and some chose to do this with added weight on their legs
100 Push-Ups: Most did it slick (no added weight) but once a few of us saw Ruby Slippers doing his with weight, he unintentionally pressured a few us to complete the remaining push-ups with weight. The is the good kind of peer pressure.
50 Knees-to-Elbows on the bars
100 Sit-ups with your feet anchored to the ground
Run 400M

To read more about this HERO, click on the link below taking you to the MALTZ Challenge web site.

About

With Honey Badger being 60min, this took us to 0535 so we had time to take advantage of. That said:

Grab a coupon, hoist it overhead and walk to the bottom of the hill. Set your coupon off to the side and bear crawl around one of the islands (follow Dark Helmet).
We did some Mary, a little more Mary and then just a little bit more Mary.
Next, NUR up the hill, run down then repeat.
Next, overhead carry your coupon to the JROTC steps then on to COT.

Announcements & Prayers/Praises

It was awesome to have 22 PAX out there at 0500 on a Monday, just think about that for a second. How many other places in the world would men volunteer to do a hard workout, outside by honoring one of our Service members? Thank you F3 Nation. A reminder for all of us, it’s not about us.

SYITG
Maximus

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It’s a keeper!!

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We did some warmup, SSH, Windmills, Cherry Pickers, Arm Circles, Imperial Walkers, Hillbilly Walkers, Hip Openers

Main Event

5 Rounds. Each Round has it’s mode of transportation.  There are 5 exercises that were repeated each round. Do the 1st exercise, then do the transportation, do 2nd exercise, etc.  When done with all 5 exercises.  Repeat with the 2nd transportation.  Added some * options to modify harder if needed.

Transportation

Sprint – 2 aisles

Side shuffle – 2 aisles  *add bell

Lunges – 1 aisle *pass thru with bell

Bear Crawls – 1 aisle *Crawl Bear back

NUR – 2 aisles

Exercises

Curls – 10 ea arm or 20 both

Squats – 10  *20

Overhead Press – 10 ea arm

Tricep Ext – 10  *20

Swings – 10  *20

We almost got thru it all

Airborne told me IT IS A KEEPER!!

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7 of Diamonds

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There were 3 runners and 9 PAX joined YHC for the boot camp portion.  Was thankful for the help as this was my VQ for a boot camp.  Wanted to make it memorable…

After a quick reminder, gave the disclaimer and we were off.


Warm Up

Moseyed toward the back of the school stopping at first parking lot for Moroccan night clubs (x15) and merkins (x10).  Then moseyed past the back of the school to the next lot where we did low slow squats (x15) and mountain climbers (x10).

The Thang

As we headed up toward the field the PAX saw the chalk on the ground with the 7 of diamonds exercises laid out…I explained each exercise is done at the four locations I pointed out around the loop that goes around the field – about 1/3 mile loop.  All exercises were oyo.  Then it was time to get to it.  Gears was out the gate first and the rest eventually joined in on the fun.  The exercises were:

Burpees (7, 28 total)

LBCs (14, 56 total)

Lunges (21, 82 total)

Flutters (28, 112 total)

Jump Squats (21, 82 total)

Diamond merkins (14, 56 total)

Burpees (7, 28 total)

 

Only a couple made it all the way through and after the six was in we had about 2 min left.  Found a curb and did 30 dips (IC) and 10ish LBCs with a very irregular counting cadence.
Headed back to the shovel flag for COT.
Thanks 38 Special for the opportunity to lead.

 

 

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ISI DORA

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I pulled up to Snake Pit at about 0455 to see a man running his way down the entrance hill. Much to my surprise it was our newest PAX, Refugee. Just a HIM doing HIM things… running 2.3 miles one way to an AO for his third post. NBD. Shout out to Stang for EH’ing him on the trails at Ann Springs.

I set up the board, the juke box, and the stage. Then headed to the shovel flag.

The PAX appeared and the disclaimer was spoken. Also… Shatner rolled up for his 8th post in as many days since he was an FNG!!

I started with a quick verse.

“As iron sharpens iron, so one man sharpens another.”

Proverbs 27:17

COP

Mosey around the block

Dynamic movements (Karaoke, Toy Soldiers, Butt kickers)

Low Slow Romanian Deadlifts x 10 each side

Merkins on Bell x 10

Mosey to the location YHC laid it all out.

 

Weinke

YHC asked the PAX to partner up with someone of similar athleticism/fitness.

Pax vs Pax BOP

DORA style except each PAX keeps his number of reps a secret. Both PAX do the exercise for one set while the other does the out + back. After both go through one set, the PAX reveal to each other how many reps were completed.

Loser between the two partners makes up the difference with an additional exercise while the winner does a less intense exercise. It causes you to push yourself because you know your partner is also
gunning to win each round. #ISI.

Round 1 – Quadzilla Up Hill to Bypass while partner does movement with KB.

Movement/Penalty

Goblet Squat/American Hammers

Skull Crushers/American Hammers

Alternating Lunges/American Hammers

Round 2 – Straightaway Sprints Three Islands Out + Back

Movement/Penalty

KB Swings/Flutter with Press

Curls/Flutter with Press

Halos/Flutter with Press

Round 3 – Hill Runs to 460

Movement/Penalty

Turkish Get UPS/Manmakers

Burpees Snatch/Manmakers

1 Arm Clean and Press/Manmakers

Time. I was sad that we couldn’t squeeze in round four, but I am happy that the work was put in and most of us were pretty gassed. YHC would never have banged out 6 Turkish get ups that quickly if it were a normal DORA. Just sayin…

As we ran back, “We Are The Champions” began playing on the speakers. It felt right. We got back to COT right at 0600.

NMM

Nice work by all. From what I heard, most PAX stayed within 2-5 reps of each other each round. Strong. The message was again repeated:

“As iron sharpens iron, so one man sharpens another.”

In this case with the PvP BOP, the way we sharpened each other today was not by coming alongside one another while we were weak. It was sharpening by exhortation; a push that one gave themselves knowing that the other was gunning for the win. It was a nice change of pace.

 

Announcements

Sweati

New boot camp AO coming to a Snake Pit near you

Prayers/Praises

Marriages

New Blood!

Airborne’s 2.0 – deployment is over in two weeks

Maximus’ 2.0’s in Wilmington in the path of the hurricane.

 

Thanks, 3D. YHC was privileged to lead today.

Punch List out.

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Mash-up

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JWOWW (Ruck) and YHC (Boot Camp) had the Qs at Golden Corral on Tuesday.  After the disclaimer, the groups departed from the circle for their respective workouts.

I thought I would try something a little different by combining two exercises together, call it a Mash-up. Like peanut butter and jelly, or like a song with two great singers (No Garth Brooks please!).

The details..one minute of exercises 1, exercise 2, and the Mash-up exercise.  Fifteen second rest recovery between exercises.

Exercise 1                     Exercise 2                      Mash-Up

Round 1                       Merkin                         Peter Parker                    Spiderman Merkin

Round 2                       Squat                           Step-up                           Jump Squat

Round 3                        LBC                              Mountain Climber      Freddie Mercury

Round 4                       Moroccan NC           Flutter                              Moroccan Flutter

Round 5                        Caroline DD             Parker Peter                   Dry Peter

Round 6                        Plank                          SSH                                    Plank Jack

Round 7                        Lunge                         Overhead Clap             Lunge Clap

Round 8                        Shoulder Tap          Ski Ab                               Ski Tap Ab

Round 9                         Imperial Walker     Calf Raise                       Imperial Calf Walker

Round 10                     Burpee                        Broad Jump                 Burpee Broad Jump

 

Once complete, we had about a minute to roll back to COT.

 

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Handing Off The Shovel Flag for The BALLROOM – Part Deux!

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Wow -what a great, steamy morning to be alive. Thanked the Good Lord for the beautiful moon rise on my way to the AO. Overcome with a sense of Deja Vu after handing the Shovel Flag off to Manziel last September, YHC also thanked my lucky stars that Smithers agreed to take it from me.  It wasn’t that easy to find a new Site Q as quite a few Pax turned down the opportunity.

But it was a perfect gloom for a beatdown and to pass the reins to one of the BEST AOs in The Fort, bar none. This place has wide open spaces and limitless potential. Cars kept rolling in and we waited an extra 30 seconds when Polaroid came in HOT. Disclaimer (has anyone actually read it?) was described and detailed. So, our journey began.

THE THANG:

WARM-UP: Mosey to other side of the school

COP:

  • Seal Jacks * 12
  • 5 Burpees
  • Moroccan Night Clubs
  • Mountain Climbers* 12
  • 4 Burpees
  • Squats * 15
  • 3 Burpees
  • Peter Parkers * 12 (almost lost my wind)
  • 2 Burpees
  • Low Slow Squats*10
  • 1 Burpee

MOSEY to ELEMENTARY SCHOOL DROP OFF LANE OR BACK LOT for Dirty McDeuce. Partner up- 3 exercises at each end, 5 reps at each end, then 10, then 15. LBCs, Merkins & Bombjacks

Thoughts on Complacency – How comfortable are you? Are you challenging yourself in any way? Are you stagnant and complacent? Nothing wrong with being comfortable and being able to relax. But a man MUST do things that make him Uncomfortable in order to grow. Without challenges and stepping outside of our comfort zone, our minds and our bodies begin to get soft. To truly thrive, you need to push your boundaries and lean into some discomfort. We live in a world of convenience and comfort. But the more you are wiling to challenge yourself, the more that you will thrive. HARD WORK AND SWEAT IS GONNA PAY OFF.  SO THINK OF WAYS TO PUSH YOURSELF OUTSIDE OF YOUR COMFORT ZONE. AYE?   

Mosey to WALL – Peoples chair, PAX JUMP out and do 5 SQUAT JUMPS, Bearcrawl to curb. Mosey to lightpoles. 10 Weezy’s. run to next pole, 10 Squats, back to first pole. 10 LBCs at 4th Poles, 10 Merkins at 5th Pole. Return to 1st Pole after each circuit (also called suicides)  

MOSEY TO Front of school for– JACK WEBB (only made it to 6 rounds). Back to COT

Announcements, Prayers (Otis’ Dad, Cash, Our Community). Lean Into the Discomfort and there you will find growth Gentlemen. Great group and great effort out there. These men help to sharpen me every time out. Eternally Grateful & Honored To Lead.

Don’t cut yourself Short.

Shortest Of All Sales, Out.

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Ring of Fire at the Coop

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Ten pax posted at the Coop for a “ring of fire” workout.

Warmup
Mosey run (with butt kickers, high knees, toy soliers)
SSH  (12x I/C)
Windmills (10x I/C)
Imperial Walkers (12x I/C)
Morrocan N/C (10x I/C)
Low Slow Squats (10x I/C)
Arm Circles (10x I/C)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog/honeymooner)

Thang 1
At Pull up bars, do:

Regular pull ups 5x Chin ups 5x Switch grip pull ups 5x
Knees to chest 10x Toes to bar 10x

Grab cinder blocks and head to bottom of the hill by the elementary school.

Thang 2
Ring of fire #1: Circle of stations is below.  Pax do the exercise noted while the runner goes to top of hill and back (he’s the timer).  ©=cinder block

Burpees Mtn climbers SSH Chest press ©
KB swings © thrusters © Farmers carry ©© Squats
Alt shldr taps Imp Walkers Tricep ext © RUNNER
Curls © Shoulder press w/ bricks ©

Thang end
Ring of fire #2: Mary flavored

Flutters Dying cockroaches Protractors
Big Boys Drunken mountain climbers Big boys

Fini, COT

Continuing Kaiser’s theme of favorite Bible verses, mine is 1st Corinthians 10:13

“No temptation has overtaken you except what is common to mankind. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can endure it.”

Testing makes us stronger; flexes our spiritual muscles.

NNM: Need to trim the pain stations on the ring to match number of pax; makes the flow better.

Playlist: (Man themed)
Superman, REM
Ramblin gambling man, Bob Seger
Enter Sandman, Metallica
I’m a Man, Chicago
The Man, the Killers

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THE MURPH at The Honey Badger

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PAX,

You see these images and immediately, something or some things come to your mind. SEAL, Serviceman, Patriot, Fighter, Hero, Integrity, son, brother, fiancee, to name a few. Or, one word, a nickname actually, comes to mind.

MURPH

Well, for the 3rd week in a row at The Honey Badger, we completed the MURPH and in doing so, attempted to bring a little awareness by honoring Lieutenant Michael P. Murphy, KIA June 28, 2005. Coming out of the book we reference at this AO, “THE HERO WORKOUTS,” here is the write-up on Lieutenant Michael P. Murphy:

Michael was raised on Long Island, and graduated from Pennsylvania State University with degrees in political science and psychology. He commissioned through the Navy’s Officer Candidate School in 2000 and entered Basic Underwater Demolition/SEAL training the following year. Michael then reported to SEAL Delivery Vehicle Team ONE in Pearl Harbor, Hawaii. He would go on to serve overseas in Jordan, Iraq, Qatar, and Djibouti, and left for a deployment in Afghanistan in 2005.

On the night of June 27, Michael led a four-man reconnaissance team through the mountains of Afghanistan on a mission dubbed Operation Red Wings. Their position was compromised the next morning and a battle with Taliban fighters ensued. Lieutenant Michael Murphy, 29, knowingly exposed himself to enemy fire in order to transmit a call to the Quick Reaction Force at Bagram Air Base; in risking his life for those of his teammates, Michael was shot and killed.

Michael is survived by his mother, Maureen; his father, Daniel; his brother, John; and his fiancee, Heather Duggan. In 2007, President Bush presented Michael’s parents with his Medal of Honor; he was the first recipient of the medal for heroism in Afghanistan, and the first Navy recipient since the Vietnam War.

Michael’s family now maintains the Lt. Michael P. Murphy Memorial Scholarship Foundation; the foundation is funded through donations and the annual Murph Challenge. To make a contribution or to sign up, please visit www.MurphFoundation.com and www.theMurphChallenge.com.

Here is the workout to be completed after a brief warm up taking us near the track:

MURPH

For time, with optional 20-lb vest; partition pull-ups, push-ups, and squats as needed:
Run (1 mile)
100 Pull-Ups
200 Push-Ups
300 Squats
Run (1 mile)

It was great to see a variety of PAX out there, some we haven’t seen for quite some time. Additionally, it was also great to see the physical acceleration in the PAX from 2 weeks ago to now.

Now, will you have what it takes to post every Monday in August because I promise you, it will be hard?

Thank You.
Maximus

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