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.
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.
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.
Five men posted at Honey Badger. Weather was warm and humid.
Start with a mosey run (included toy soldiers, butt kickers, high knees)
Warmup
SSH (12x I/C)
Windmills (12x I/C)
Imperial Walkers (12x I/C)
Morrocan N/C (12x I/C)
Low Slow Squats (12x I/C)
Arm Circles (12x I/C)
Peter Parkers (12x I/C)
Plank Stretches (12x I/C)
Hold plank
Read Extortion 17 story (copied below)
do 17 burpees
Short run to parking spot 31, do 31 merkins
Run to ROTC area
Thang 1
Five pain stations, do exercise for 50 seconds, rotate/rest 20 seconds
Each circuit through the pain stations will have a different exercise. There are three circuits.
Station 1 uses pull up bars: Pull-ups (circuit 1); Chin ups (circuit 2); Close grip pull ups (circuit 3)
Station 2 focus on core: LBCs; Shoulder taps; Hello Dolly
Station 3 uses cinder blocks: OH Press; KB swings; curls
Station 4 focus on legs: squats; lunges; monkey humpers
Station 5 focus on cardio: suicide runs; bear crawls; SSH
Short Run
Stop and plank. Read story of Senior Chief Petty Officer Heath Robinson (copied below)
Run back to ROTC building
Go through the five pain stations described above again.
Thang 2
Plank-o-rama
3 min plank
30 sec rest
2 min plank
30 sec rest
1 min plank
Fini
COT
NMM: 50 seconds on was a bit much for pull ups. We stayed together as one group, but this workout could easily be flexed up with more pax: just count them off by fives.
Nice to have a Kotter from Indian Land return to us FlipFlop. This was his first post in a long while and we had to resuscitate him twice and administer 10 cc’s of lidocaine drip per Rampart’s instructions.
In past Honey Badger workouts, I have chosen other Extortion 17 members to honor: Snr CPO Kraig Vickers; CPO Stephen M Mills; Specialist Spencer Duncan
Extortion 17
On August 6, 2011, a U.S. Army CH-47D Chinook helicopter approached a landing zone in Afghanistan 40 miles southwest of Kabul. The helicopter, call sign Extortion 17, was on a mission to support the 75th Ranger regiment that had secured an insurgent compound and were tracking down fleeing enemy militants.
As the Chinook approached the landing zone, two enemy fighters ran out of a building and launched rocket propelled grenades. The first round missed the helicopter, but the second struck its rear rotor blade. The resulting explosion caused a disastrous imbalance and tore the Chinook apart. The helicopter spun out of control and crashed. There were no survivors.
The loss of 31 us military service members was devastating singular loss. Those killed were some of the U.S.’s most highly trained and battle-honed commandos.
Today we honored Senior Chief Petty Officer Heath Robinson from Extortion 17.
Senior Chief Petty Officer Heath Robinson was born June 5, 1977 in Petoskey, Michigan.
The 1993 loss of a Black Hawk helicopter in Mogadishu Somalia had a significant impact on Heath and when he graduated High School 1995 he enlisted in the United States Navy with aspirations to become a Navy SEAL.
After training and various deployments in the US and Japan, he eventually completed his SEAL training and went on to serve with SEAL teams three and seven.
Heath deployed to the Middle east multiple times during his military service and returned to Afghanistan with his team in 2011.
Heath was killed in action on Chinook helicopter flight Extortion 17 on August 6th, 2011 and is survived by his wife, a daughter, his parents and two brothers.
Heath was laid to rest at Arlington national cemetery alongside many of teammates.
Good Morning men of The Fort
Today was my first day as Honey Badger site Q and I wanted to get the week started like a Hero. We had 9 Pax show up for a Heroes Beatdown and I hope I didnt disappoint them.
We started with a quick mosey around the NaFo parking lot followed by SSH, Morrocan Nightclub, Windmills and Imperial Walkers.
Then we headed over the the football field for 2 rounds of :
38 Burpees , Run 100 yards
77 Flutters , Run 100 yards
38 Merkins. , Run 100 yards
77 Squats. , Run 100 yards
38 American Hammers , Run 100 yards
77 LBC’s , Run 100 yards
And Bevause we did it so fast I added a DORA
100 CD , 200 Boxcutters and 300 Lunges
I wanted to Honor Retired St Louis Capt David Dorn who served 38 years for the St Louis PD and at 77 years old was helping a friend work security at his Pawn shop when riots broke out and he was shot and killed by rioters.
Ended with COT
Attn #HIM of the The Fort and Lake Wylie,
Preparedness is discussed in Foundation Point F5 of the the Q- Source. As Defined Preparedness is: Getting Ready for the Expected While being Ready for The Unexpected. This is an all encompassing need to us as men. It is valid in all parts out our lives; Father, husband, boss, team member, Site-Q, WO Q ect.
The purpose for this pre-blast is in regards to life saving measures that Pax can take in the event of an unexpected medical emergency at home, work, or at an AO. We have talked about it in Site-Q Meetings and at the last Invergence.
Last week HomeBrew ,a Pax from Lake Wylie, who is near and dear to our hearts, had just this type of medical emergency come crashing down on him after his 2.0 suffered a Febrile Seizure and stopped breathing. He had no training but HAD to ACT. So he mimicked what he had seen on TV and was able to revive her before EMS was able to arrive. Good On Ya for maintaining a cool head and doing what needed to be done. CPR and Faith in the Sky Q is what saved her life. I have maintained CPR/AED/First Aid certification for 6-8 years now for work. I feel better knowing that if I am put in that sort of situation I have at minimum the base knowledge to try and keep someone alive till EMS-Fire arrive on site to take over.
Here is what HomeBrew and I are proposing. This will be a friendly competition between The Fort and Lake Wylie regions. From 4-1 to 4-15 every PAX from either region that completes certification or re-certifies in CPR/ AED/First Aid he and I + the Nan’tan and 1st F Q will complete 5 burpees. The region that draws the most new or recerts will pass that number on to the “Loser”, but honestly- Who really loses in this situation? IE The Fort get 30 pax LKW gets 20 pax = LKW will do 150 burpees. The Fort will do 100. As you all know, I HATE BURPEES, but have committed to drive action across the regions.
The Certification I have been using comes from NationalCPRFoundation.com. It is Red Cross compliant and should take between 30 mins to 1 hour to complete. It is free unless you decide to purchases the hard copy certificates. We will require a screen shot/ picture Tweeted or slacked to both HomeBrew and myself of the completed training for a CPR/AED/First aid at the end. It will be added to the spreadsheet we will use to document Pax completion. The certification is good for 2 years.
It is highly recommended that All Site Qs get on board with this effort, but all PAX can benefit from this training. What better way to show leadership than making sure the Pax that Post to your AO know you have that training and are ready to act in the even that someone goes down.
Please join us in this and lets Ensure we are Prepared for the unexpected. Stay tuned to TwEETAR for a message from Homebrew.
Thanks
Duck Dynasty 🦆👑and HomeBrew 🏠🍺
Police Officer Clark and Police Officer Jeffrey Shelton were shot and killed after responding to a disturbance call.
At approximately 11:30 pm, the two officers responded to a disturbance call in an east Charlotte housing complex on Barrington Drive. They had resolved the disturbance and were walking away when they engaged in a conversation with a man who had nothing to do with the call. As they turned to walk away from the man, he produced a gun and shot both officers in the back.
Both officers were transported to the Carolinas Medical Center where they died from their injuries.
The shooter fled the scene, but was later arrested and charged with two counts of first-degree murder. The suspect has five prior convictions for resisting arrest and assaulting a government official. On September 30, 2010, he was convicted of two counts of first degree murder and sentenced to life without the possibility of parole.
Police Officer Sean Robert Clark
Officer Clark was a U.S Air Force veteran and had served with the Charlotte-Mecklenburg Police Department for one year and was assigned to the North Tryon Division. He is survived by his expectant wife and 2-year-old son.
DOB: 11/22/1972 (run to the bottom of the hill after each exercise)
Badge #: 3769
Police Officer Jeff Shelton
Officer Shelton had served with the Charlotte-Mecklenburg Police Department for six years and was assigned to the North Tryon Division. He is survived by his wife.
DOB: 9/9/1971 (football field)
Badge #: 2884
4/1/2007
Sean Clark – age = 34 Yard Bear Crawl
Jeff Shelton – age = 35 Yard Crawl Bear
Strong work by everyone that attended today. Thank you Dirty Harry for the opportunity.
Heavy encouragement to attend the Mike Doty run this Saturday!!
Willpower is only the trigger to get a person started on a positive habit (#Brick). In order to maintain and continue #Bricklaying, a person needs to change the mental and physical environment in which they live, so that the habit can develop the “muscle memory” needed to go the distance. My #DRP list is lengthening, as is my ability to have #IMPACT in the men around me, and the following is intended to continue to put me on the right trajectory.
For the year of 2020, my word is “GO”. In an effort to continue to #Accelerate my 1stF, and beginning on 1/6/20, I am instituting (for myself and anyone who wants to join me) an EC (Extra Credit) 15 minutes (of Boot Camp or running, or maybe even Broga) prior to every 45 minute workout. I will tweet and Slack the location with the hashtag #BTP the day before for those who wish to join me. (It’s a way to “trap” myself into an accelerating habit…)
For example, Monday I usually hit Honey Badger which is an hour workout. There would not necessarily be an EC prior to this (though there could be). Tuesday, I will be at Golden Corral. At 0500, I will begin an EC portion of the workout for those that want to join. It will launch from the same AO, and will be back at the AO in time for the 0515 normal start of the Post.
Clear as mud? Good. Ask me your questions. Otherwise, check your Twitter/Slack and #Accelerate with me.
Helmet, out.
On this breezy and 66 degree December morn, eight badgers answered the call to post for the last Monday of the decade. We honored Petty Officer Taylor J Gallant by putting our all into a one hour suck fest.
The Work:
Run 1 Mile (4 Laps)
60 Burpee Pull Ups
Run 800 Meters (2 Laps)
30 Burpee Pull Ups
Run 400 Meters (1 Lap)
15 Burpee Pull Ups
It was an oldie but goodie, and fun was had by all. We finished just in time for a quick round of flutters and mosey back to COT.
It was great to see Shield and Cheddah back from their stints on IR.
Announcements:
Read your newsletter.
Prayers/Praises:
Dirty Harry enjoyed a prolonged break with his M over Christmas – her longest stint off since starting her new job. Praise for that time, prayers that it happens again soon.
Pray for your word for 2020 and for each PAX to step up and lead in their respective circles of concentrica this year and beyond.
Dirty Harry – thank you for trusting me with this last Badger of the decade.
Punch List out.
Five men posted at Honey Badger to honor the 31 heroes of Extortion 17, and Spl Spencer Duncan. Conditions were cold and raining. NaFo has two entrances with some awning cover and we utilized both.
Warm up:
Under the large awning: Run loop under awning, 17 times, drop a clothespin in the bucket to keep count.
Then warm up exercises:
SSH (IC 12x)
Windmill (IC 10x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner
All pax in plank: read story of Extortion 17 (copied below)
Thang 1:
13’s: start at a bench do a derkin, bear crawl to other side, do two derkins at other bench, change incrementally to 13
(do box cutters for the Six…)
Do 31 step ups
Plank for the Six
Read Spl Spencer Duncan Story (copied below)
Thang 2:
Run to small awning (distance of 350 feet)
17 Block Curls
17 Block Squats
31 heavy Freddies, hold block and do freddie mercuries
(Plank for Six…)
Blocktanamo: standing, line up hold block out at 90 degrees, each pax runs and presses/slaps/etc the other pax’s blocks.
Thang 3:
Run to Large awning
Indian Bear Crawl
21 bobby hurleys
21 squats (IC)
Indian Bear Crawl-Merkins
21 jump squats
31 calf raises
Thang 4:
Run to small awning
21’s: 20 block swings, 1 merkin…change incrementally 21 merkins
This was cut a little short due to time, and it quite sucked.
Run back to large awining
Fini, COT
Prayers/Praises
Dirty Harry’s wedding anniversary is Dec 24; HarryCarry’s first born turns 16 today; Marriages; those in medical care.
Reason for the season: Born that man no more may die, Born to raise the son of earth, Born to give them second birth.
Reason for the workout:
Extortion 17
On August 6, 2011, a U.S. Army CH-47D Chinook helicopter approached a landing zone in Afghanistan 40 miles southwest of Kabul. The helicopter, call sign Extortion 17, was on a mission to reinforce American and coalition special operations troops. It would never return. Insurgents fired at the Chinook, severed one of its rear rotor blades, and brought it crashing to the ground. All 38 onboard perished instantly in the single greatest moment of sacrifice for Americans in the war in Afghanistan. Those killed were some of the U.S.’s most highly trained and battle-honed commandos.
Specialist Spencer Duncan was born Feb 6th 1990 in Meriam Kansas and graduated from Olathe South High School in 2008.
He knew he wanted to make a difference in the world, and chose to join the US Army Reserve after high school. After basic training at Fort Knox, Spencer qualified as a helicopter repairer and was stationed 7th battalion, 158th Aviation regiment in Kansas. He loved working as a mechanic and became door gunner for Chinook helicopters. In May 2011, Spencer was sent to Afghanistan for his first deployment.
Specialist Spencer Duncan, 21, was a member of the Extortion 17 air-crew when it was shot down in the Wardak province on August 6, 2011. He is survived by his parents Dale and Megan, brothers Tanner and Calder, and his beloved dog Dixie.
When Spencer’s body was returned home to Kansas, over 15,000 people turned out to line the roads and show solidarity with the Duncan family. Specialist Spencer Duncan was posthumously awarded the Bronze Star Medal and Meritorious Service Medal. He is interred at the National Cemetery in Ft Leavenworth Kansas.