Category: Honey Badger

6 of My Heroes w/ Me @ Honey Badger

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Site Q got my verbal confirmation to Q @ The Badger Den even though I’m deathly afraid of what goes on at the AO on Mondays. Wednesday’s and Friday’s…cakewalks. Monday’s…find me at The Armory. I know I need to run with the big boys to become a big boy though. I appreciate the reminder from Shield and Splinter.

Warmup: 20 SSH + 10 Imperial Walkers

The Thang: Each Pax gave me an exercise to add to my “U R My Hero WOD” board of pain.
I started with Kettlebell Swings.
Stang suggested Hand Release Merkins.
Splinter goes all Splinter on us and suggests Burpees.
Harry Carry added Big Boy Sit Ups.
Cheddah wanted Squats.
Refugee suggested Upright Rows (nice!).
Shield added Side Straddle Hops.

We had our weinke. No joke, these guys are my heroes. The chase after getting better and it’s inspirational.

Round 1: Do 50 Reps, then run a lap (400 meters). Swings x50, lap. HRM x50, lap. Etc.
Round 2: Do 25 Reps, run a lap. Swings x25, lap. HRM x25, lap. Etc.
It looked like Harry Carry and Splinter was going to finish Round 2 so I shared that Round 3 would have been 10 reps and a lap.

5:58 finally came so we closed up shop on the track and headed to COT.

NMM: If you choose to do the hard thing, you have a better chance at becoming better. Find somebody a bit stronger than you or a bit faster than you and then do what they do. Push yourself to keep up with that person. You’ll get better, for sure.

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Hero Workout for PFC Jacob Hancher “Hightower”

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Monday we sadly added a new Hero to our workout.  PFC Jacob Hancher was known to F3 Grand Strand as “Hightower”

Jacob William Hancher, 23, passed away October 03, 2020 in Myrtle Beach, SC while serving in the line of duty with the Myrtle Beach Police Department.  He was born July 24, 1997 in Silver Spring, MD.

Jacob graduated from Thomas Stone High School in Waldorf, MD in 2015 and attended Horry Georgetown Technical College in Conway, SC.  He began his career with the Myrtle Beach Police Department in 2015 as a Community Service Officer and became a Myrtle Beach Police Officer in January 2020.  Prior to moving to Myrtle Beach, he was a member of the Waldorf Volunteer Fire Department, Fire Station 3 from 2014 to 2015.  After moving to Myrtle Beach, he became a member of the Horry County Fire Rescue, Station 45.  He was also an Eagle Scout, Troop 417 in Waldorf, MD

Shield and I created this workout in honor of Hightower.  We wanted to incorporate his age, End of Watch date, and his badge number (374).

We did 9 rounds of 10/3/20 run 400 meters. 10 merkins, 3 burpees, 20 big boys.  Checkout with 77 squats and 100-meter sprint.  This gets you 2.3 miles, 10/3/20 EOW, and 374 reps.

Most of us got to the last round and then the heavens let go and we got POURED on.  After 1/2 of us had finished, we ran for shelter up to the front of NaFo to get out of the rain.  From here, those who didn’t finish completed it under the awning and the rest of us took turns calling out exercises for the rest of the hour.

My phone and speaker were out in the rain too long and malfunctioned during Name-O-Rama.  So no video evidence exists.  RIP Hightower.  Thank you for your service!

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Army Captain John D. Hortman

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Frequently Asked Questions - CrossFit: Forging Elite Fitness

 

Can’t remember the last time YHC Q’ed HB. Happy to be back to what was the normal Monday AO for about a year. Refugee pulled up looking patriotic as ever and YHC was pleased. 0500 hit and we got to work.

 

Short Mosey around the parking lot. 

COP

10 x Windmill

10 x Tappy Tap

20 x SSH

Runner’s Stretch/Yoga Flow 

 

Today we honored Army Capt. John D. Hortman, 30, from Inman, SC; who died in a helicopter crash at Fort Benning, GA. His light attack helicopter crashed on a live-fire range during an exercise with the Army Rangers and other special operations troops. Also killed in the crash was Chief Warrant Officer Steven B. Redd. Both were assigned to the 1st Battalion, 160th Special Operations Aviation Regiment at Fort Campbell, KY. They were both part of the highly trained Night Stalker aviators. Hortman graduated from West Point in 2004. He was a combat veteran with three deployments in support of Operation Iraqi Freedom.

He is survived by his mother, Brenda Jones; sister, Jill; and brother, Andy Pierce.

 

Mosey over to pull up bars to layout the iteration. Trucker was pleased to head in said direction. 

HORTMAN 

AMRAP in 45 minutes

800 Meter Run 

80 Air Squats

8 Muscle Ups (Subbed Pull Ups/Dips ILO Muscle Ups)

Most completed 5 rounds. Our “400M stop sign out and back” was more of a 600M so we all ran about a 5K in the midst of the WOD. Solid work by all. Sasquatch arrived at 0518 and still did the same amount of work as all of us.

We finished the 45 minutes of the WOD and had some time to focus on the core.

 

Six Minutes of Mary in Cadence

In & Outs

Forward Bicycle

Reverse Bicycle

Crunchy Frog

Fifer Scissors

Freddie Mercuries 

 

Mosey back to COT. 

 

NMM

Great work today, we were all pretty winded so mumble chatter fell by the wayside – but that means it was difficult. That’s what it should be – as we honored Hortman can no longer fight for our country. This is what I love about this AO. We suffer because they no longer can. Knowing they paid the ultimate sacrifice prompts YHC to fight harder for more reps and faster runs. 

 

Announcements

Anniversary Party coming up this Friday night. Read your newsletter or hit up Backdraft for details!

Shovel Flag hand off happening at RPG this Friday. 

Prayers/Praises

Sasquatch’s SIL is having a planned C-Section this Thursday. Prayers for a safe delivery and healthy mom/baby. 

 

Thank you, Shield, for the chance to lead these men.

 

Punch List out.

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Army Staff Sgt/NYPD Officer McNaughton

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Today we Honored Army Staff Sgt/ NYPD Officer James McNaughton. We had 8 Pax start their day off like a hero.

We started in the center of the NaFo football field with a warmup of SSH, windmills and Imperial Walkers.

The workout consisted of several exercises and lots of 100 yard runs.

10 BURPEES- RUN 100 YARDS

27 MERKINS- RUN 100 YARDS

10 DONKEY KICKS- RUN 100 YARDS

27 BIG BOY SITUPS- RUN 100 YARDS

10 LUNGES -RUN 100 YARDS

27 SQUATS- RUN 100 YARDS

RINSE AND REPEAT 5 ROUNDS….some Pax did more

We ended with some Mary and COT

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The Sweati 2020

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The Sweati 2020-
79 HIM took to The Forts annual summer CSAUP event. It was 78 degrees when 24 Ruckers launched from The Coliseum at 0530. They had their disclaimer and direction to the first of the 3 pain stations. Just After at 0600 54 runners took to the route. They departed and ran about 2.5 miles and got to meet Bones at Golden Corral for the first pain station. He worked them over as they came in for about 10-15 minutes. Once he finished dishing the pain they took off to Pantheon only about 1.5 miles up the Road. Fishsticks was waiting for sprints and pain. He had the PAX attention for another 10-15 minutes. Once they left they brought the route back to YHC. While waiting for the PAX to return and doing burpees I decided that my other two Qs most likely put the PAX through so much I would give them a choice. Either 20 burpees at 5 light poles with bear crawls in-between or they could buyout of it for a $50. going to our brother Cash. Most wanted to take on both challenges. We wore black for Cash and am still amazed at the Photos coming in from across the Country showing support to this HIM. We love you Cash. Here is a link to the pay-pal account if you feel you would like to support.

paypal.me/f3thefort

Backdraft Out

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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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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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Lt Michael Murphy “The Murph”

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Today we Honored Lt Michael Murphy. We had 12 Pax do the Murph. For those of you living under a rock the Murph is :

Run 1 mile

100 PULLUPS

200 MERKINS

300 SQUATS

Run 1 mile

It was hot and humid but all powered through to complete and honor one of our Nations Hero’s.

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The Sweati

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The Sweati
8/15/2020

Want to Run or Ruck and Sweat? Join YHC for both. Let’s get out of your comfort zone.

Come out and enjoy 5.75 miles of running or rucking. Included with your ticket is 3 pain stations that will test out if you have been posting to workouts over the summer/ Covid pandemic. This has been and will continue to be the summer sweatdown.

Launch from Coliseum (1025 Dave Gibson Blvd) you will be told where to go next.

Ruck- depart 0530
Run- depart 0600

Water will be available at pain stations. Bring your own if you are against trash.

Coffee will be provided by The Fort. Donations to the fund are accepted.

Q Source will follow at this site. Please bring chair and Q Source manual (not required)
Q source will start shortly after PAX catch there breathe.

Fellowship, popsicles, and coffee to follow.

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Cindy at the Badger

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Yesterday at the Badger we honored SWAT Officer Randal Simmons. He was a 27 year veteran of the LAPD that was murdered in the line of duty on February 7, 2008. Officer Simmons christian faith was a strong central part of his character. He was a minister at Glory Christian Fellowship International Church for 13 years passionately serving children and his community. He was a humble and totally selfless individual that shared the unconditional love of Christ with all people he met.

Warm Up

Mozy around the parking lot mixed in with some karaoke
Side straddle hops
Windmills
Toy soldiers in place
Arm circles
Downward Dog / Honeymooner

The Thang

Phase 1 – A CINDY STYLE DORA
100 Block presses – partner run
200 arm curls – partner run
300 LBCs – partner run with cindy

Phase 2 – Individual CINDY
45 Sec wall sit holding cindy
10 pull ups
25 merkins
Run down the hill and back
Rinse and Repeat x5

COT
12 and 6″ Plank hold

Big Boy sit ups

Protractor

Freddie Mercuries

Box cutters

V-ups

Thanks goes out to those honorable men and women in blue who are bravely serving our communities in this time of division and strife.

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