Category: Honey Badger

D-Day – The Greatest Generation

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D-Day (June 6, 1944)

D-Day:
D-Day was the Allied plan to launch a massive invasion of Nazi-occupied France, opening a second front in Europe to relieve pressure on the Soviet Union in the east and hasten the defeat of Nazi Germany. The Allies aimed to break out of Normandy, liberate France, and advance toward Germany, ultimately ending the war in Europe.
Phases:
1. Airborne Assault: Shortly after midnight, thousands of paratroopers dropped behind enemy lines to disrupt German defenses.
2. Bombardment: Pre-dawn air and naval attacks targeted German coastal fortifications.
3. Amphibious Landings: From 6:30 AM, Allied troops landed on five beaches (Utah, Omaha, Gold, Juno, Sword). Fierce fighting occurred, especially at Omaha Beach.
4. Beachhead Establishment: By the end of the day, the Allies had secured footholds on all beaches, though not all objectives were met.

Casualties:
– Allied: About 4,414 killed on D-Day (over 10,000 casualties including wounded/missing).
– German: Estimated 4,000–9,000 killed or wounded.
– Civilians: Around 3,000 killed.

Significance:
The Normandy invasion was a turning point in World War II, marking the start of the liberation of Western Europe and placing immense pressure on German forces. Elaborate deception plans misled the Germans about the invasion’s location, and extensive planning ensured the Allies achieved surprise and established a crucial foothold in France.

WARMUP:
– Mosey around the parking lot to the cinder block storage
– Mosey with a cinderblock to the bleachers
– SSH X20
– Windmill X10

THE THANG:
Phase 1 “Overlord”
• 1944m Run = ~1.2 miles = scale up to 5 laps on the track
Phase 2 “Airborne Drop”
• 60 Coupon BO Rows
• Run ¼ mile
Phase 3 “Omaha Beach
• 100yd Bear Crawl
• 100yd Crawl Bear
• Run ¼ mile
Phase 4 “Utah Beach”
• 60 Merkins
• Run ¼ mile
Phase 5 “Gold Beach”
• 60 Coupon Swings
• Run ¼ mile
Phase 6 “Sword Beach”
• 60 Overhead Press
• Run ¼ mile
Phase 7 “Juno Beach”
• 60 Flying Squirrels
• Run ¼ mile

Maximus and Splinter were the only two to finish. Everyone else had to skip the last 1/4 mile due to time (not because we were smoked).

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Pre Murph Workout

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WARMUP: SSH, Windmills, overhead claps
THE THANG: the Griff – 800 meter run, 400 meter backwards run, 2 rounds. Moved to bleaches for some stair work and dips, finished with a circuit of overhead presses and ab work
MARY: stretching in preparing for Murph
ANNOUNCEMENTS: newsletter
COT: freedom, marriages

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Smokin Workout on 2 Honored Soldiers

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Read about the 2 fallen soldiers Bradley and Bell, then stated the F3 Mission and 5 Core Principles.
WARMUP: SSH, Windmill, Imperial Walkers, Moroccan NC, Strawberry Pickers
THE THANG:
Workout 1: Dedicated to Bradley: 3 Rounds
Round 1= 5 Pull-ups-Run-10 Burpees-Run
Round 2= 5 Pull-ups-Run-20 Burpees-Run
Round 3= 5 Pull-ups-Run-30 Burpees-Run
Workout 2: Dedicated to Bell: 3 Rounds; Using Cinderblock
Round 1= 20 Deadlifts-10 Merkins-10 Front Squats; Round 2= 20 Deadlifts-20 Merkins-10 Front Squats; Round 3= 20 Deadlifts-30 Merkins-10 Front Squats
Workout 3:
Round 1= 20 Chest Press w/ Cinderblock-20 LBCs-10 Alternating Lunges; Round 2= 20 Chest Press w/ Cinderblock-40 LBCs-10 Alternating Lunges; Round 3= 20 Chest Press w/ Cinderblock-80 LBCs-10 Alternating Lunges
Workout 4: Rinse and Repeat till 6:00:
Start at goal line and perform 20 Plank Jacks-Bear Crawl to 50 yard line-20 Shoulder Taps-Run Back to goal line-20 Mountain Climbers
MARY: She was not available today due to recovering from the weekend festivities ?
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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The Webby

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The Webby

WARMUP: Windmills, MNC, IW
THE THANG:
2013 M buy in/Cash out
3 rounds of the following:
26 Burpees
26 BBS
26 Squats
26 Merkins
26 Lunges (each leg to many complaints)

After rounds 1&2 run length of field, after round 3 Cash out
MARY: Core work was called
ANNOUNCEMENTS: 5/10 Garbage pickup, 5/17 Cannoli Run, 6/7 Tortoise and Hare, 6/15 Hog & Coyote and something else Dark Helmet forgot
COT: 5th Core, of course!

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Anna @ AKA

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WARMUP: dynamic plank exercises (merkins, peter parker, plank jacks, parker peter) with upward dog<>downward dog variations sprinkled in, ending with child’s pose
THE THANG: “Anna” partner WOD (see attached image)
MARY: forearm plank peter parkers, side plank dips L & R
ANNOUNCEMENTS: Please share your feelings about the absence of <@U5RTPS4M8> from today’s workout.

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Arms-Abs-Curls

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I prefaced to the group that I had run 18 miles on Sunday, and I was not going to do any running today. It was all arms and abs. The music selection was provided by Sirius Octane Workouts. So, here we go.
WARMUP: Moroccan Nightclubs, windmills, merkins, stretching
THE THANG: 1 minute on, 30 seconds rest. The second timer app threw me for a loop to start as it tried to do 3 rounds of the same exercise to start and not go through the full set and start over 3x. So we started with 3 rounds of curls until I figured out it was off. I finally got it fixed, and we rotated through more curls, merkins, pull-ups, dips, big boys, lbs, overhead presses, American hammers, man makers, flutters, and bent-over rows. We did that twice and then started to run out of time, so I sent the crew on a run down the hill and around the parking lot while I put together a shorter one to finish out the morning. The final set included Knees to the chest on the bar, toes to bar, V-ups, chest press, merkins, and one more set of curls just to keep it spicey.
MARY: Freddie Mercuries, Hello Dollys
ANNOUNCEMENTS: Service-find something to get involved in.
COT: If you’re #1 not in a shieldlock, get in one. #2 If your shieldlock doesn’t have a dedicated time to talk, make it. In just a few weeks, my shield lock has really helped me in several ways by being able to talk to the group in a place of no judgment and support. When you can talk about it in a safe space, it can make it easier to have those conversations with those outside of the group that you need to.

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IRON WILL

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Hero Workout: “IRON WILL”

In honor of Navy SEAL Michael A. Monsoor
Killed in action on September 29, 2006, in Ramadi, Iraq, after throwing himself on a grenade to save his teammates.

WARMUP:
• SSH – 25 IC
• Merkins – 15 IC
• Windmills – 15 IC
THE THANG:
Each round represents one of his teammates—3 survived because of his actions; the 4th round is in his honor.

Round 4x – with Cinder Blocks

• 29 Cinder Block Thrusters (age at time of death)
• 400m Run (or 2-minute high knees if no space)
• 10 Burpees (to represent the 10 SEALs on his team)
• 20 Merkins (strength in sacrifice)
• 30 Air Squats (stand strong)
• 9 Man Makers (Sept. 29 – the day he died)

MARY: some LBC & Dolly’s
ANNOUNCEMENTS: sign up for fastest 5k
COT:

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Yellow Pixie Dust

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WARMUP: Honored Sergeant Major Robert Cottle, Mozy, butt kickers, toy soldiers, windmills, downward dog and honeymooner
THE THANG: 5 rounds of pain – Run down the hill around the playground and back to the ROTC building, 10 pull ups, 20 curls, 20 dips, 30 squats, 30 merkins then we finished off with 11s with overhead press at the top of the hill and merkins at the bottom.
MARY: went around the circle, lbcs, flutters, box cutters, hammers
ANNOUNCEMENTS: newsletter
COT: marriages, health, families

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