Category: Honey Badger

Honoring 5 heroes from 9/11 at the Honey Badger

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16 PAX joined me to honor our fallen heroes, this time I went off the book and decided to do my own version and honor some of the heroes from the tragedy of 9/11.

-During the September 11 of 2001 attacks, 2,977 people were killed (excluding the 19 hijackers) and more than 6,000 others injured

-The immediate deaths included 265 on the four planes (including the terrorists), 2,606 in the World Trade Center and in the surrounding area, and 125 at the Pentagon

-Of those who perished during the initial attacks and the subsequent collapses of the towers, 343 were New York City firefighters, 23 were New York City police officers and 37 were officers at the Port Authority.

We had hundreds of heroes that day but I decided to honor 5 that made a great impact, they are not in any specific order but here are their names:

  1. NYPD Officer Moira Smith was the first officer to report the terrorist attacks of September 11, 2001 when she saw the first plane strike the first tower of the World Trade Center. Smith, a 13-year veteran, ran into the towers and began assisting in the evacuation. Officer Smith is credited with saving hundreds of lives that day, giving her own in the process. She was the only female NYPD officer to die on 9/11.
    She was survived by her 2-year-old daughter and her husband.
  1. Welles Crowther was an investment banker working on the 104th floor of 2 World Trade Center (the south tower). When United Airlines Flight 175 struck the south tower, Crowther remained calm. Just minutes after the plane hit, Crowther called his mother to let her know he was okay. He then began assisting others in evacuating, at one point carrying a woman down 17 flights of stairs, only to return to the 78th floor to continue helping others.
    Crowther had made it out of the building and was running back into it with a “Jaws of Life” tool when the tower collapsed. He was 24 years old.
  1. Mark Bingham ark owned a public relations firm, the Bingham Group. He was a passenger on board United Airlines Flight 93. Bingham was among the passengers who, along with Todd Beamer, Tom Burnett and Jeremy Glick, formed the plan to retake the plane from the hijackers, and led the effort that resulted in the crash of the plane into a field near Shanksville, Pennsylvania, thwarting the hijackers’ plan to crash the plane into a building in Washington, D.C., most likely either the U.S. Capitol Building or the White House. Before their final mission, Mark called his mother and told her that he loved her very much. His mother, Alice Hoagland, is a former flight attendant. Since Mark’s death, she has become a world-renowned expert on airline safety as well as an activist for LGBTQ issues in memory of her heroic son.
  2. Ronald Paul Bucca was a Fire Marshal with 23 years on the job with FDNY. An Army Special Forces reservist, Bucca was known as “The Flying Fireman” after a spectacular fall from a tenement fire escape. Bucca, a marathon runner, died responding to the 78th floor of the south tower moments before it collapsed.
    He was the only FDNY Fire Marshal to be killed on 9/11.
  1. Retired United States Army Officer Rick Rescorla was working as the head of security at Morgan Stanley on the 44th floor when tragedy struck. Rick was there during the bombing at the Trade Center in 1993 and believe that the Towers were still a target for terrorists. He even predicted that a plane might be flown into them one day. He implemented security procedures for Morgan Stanley, including having practice evacuations every three months.
    On 9/11, Rick systematically helped the firm’s 1,000 employees out by ordering them through the stairways. He sang a Cornish battle song to boost morale, as he had done for his troops in Vietnam. After someone told him that he also needed to evacuate Rick said, “As soon as I make sure everyone else is out”. He was last seen heading up the tenth floor when the Tower collapsed.

WARM UP

We started with a slow mossey around the parking lot with some toy soldiers in between runs.

Back to COP for warm up exercises:

Windmill

Moroccan night clubs

Low Slow Squats (crowd favorites)

Cherry pickers

THE THANG

Mosseyed to the pull up bars area were some utensils had been setup for the following 9-11 format WO, 9 exercises with 11 reps each and then RUN down the hill to the stop sign and NUR back up, RINSE AND REPEAT, the plan was to do this 5 times, one for each hero but due to time restriction we completed 4 circuits with just enough time to run back to COT for announcements, prayers and praises.

11 pull ups BAR

11 big boy situps

11 toes to BAR

11 sledgehammer swing

11 knee raises BAR

11 merkins

11 slam ball to ground

11 Carolina dry docks

11 tire flips

It was a tough workout but it’s totally worth it when honoring our heroes; everyone pushed themselves through it with lots of mumble chatter but at the end we left better men!!

I was honored to Q the Honey Badger this week, thank you Dirty Harry for the opportunity to lead. #NeverForget

TINSEL out…

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Extortion 17 – CPO Mills

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Fourteen men came out Honey Badger for a Hero-based workout.

Disclaimer
Short Mosey
Warmup:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Cherry pickers (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner
Run to ROTC building,
Read Extortion 17 page 152 of Hero book, text is copied at end of BB.

Thang 1 Honoring Extortion 17
Pax count off by three’s and report to their station.
Each station has three exercises; Pax do exercise for 1 minute, then get a 8 second rest/transition. Go through all three and then repeat that cycle one more time (used a timer app on the cell phone to prompt transitions).
Station 1 (6 mins)
1 Curls, block
2 squats, block
3 KB swings, block

Station 2 (6 min)
1 LBC
2 dips
3 American Hammers

Station 3 (6 min)
1 Knees to chest
2 Mtn Climbers
3 Low plank

After first six-minute set, all pax run to parking spot #31 (approx. 950’ one way)
Do 17 burpees
Run back to ROTC building
Pax rotate to next station

After second six-minute set, all pax run to parking spot 17
Bear Crawl to spot 31
Do 6 burpees
All Run back to ROTC building
Pax rotate to next station

After completion of third set: pax wall sit. Read CPO Stephen Matt Mills bio (was on Extortion 17), text is copied at end of BB.

Thang 2 Honoring CPO Mills
Wall sit and all pax hand over 15 lb slam ball. Back and forth for 6 loops.
Short mosey run
Do global warming routine for a few rounds.  End with 8 burpees OYO.

Then 5 min of mary.

Fini, COT

NMM
I last Q’d Honey Badger in May and honored Extortion 17 back then, with a secondary Thang honoring SCPO Kraig Vickers (also on Extortion 17).

Today’s routine was slightly confusing for the first round, but all pax got the hang of it for the remainder.

Had an FNG, last name spinner and he got “Fidget” as his nickname. I forgot to reiterate the five core principles of F3 for the FNG…should have done that at the beginning of the workout.

Prayers for school starting peacefully and with patience.

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. 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.  31 US service personnel, one canine, and 7 Afghans were on the flight.

CPO Stephen “Matt” Mills
Chief Petty Officer Stephen Matthew “Matt” Mills, was born Oct. 25, 1975 in Austin, Texas.
Shortly after his high school graduation, Matt enlisted and reported to the Great Lakes Naval Training center in Illinois in January 1997. Upon completion of basic training he was stationed aboard the USS KINCAID and served for three years.
Very early on, Matt knew he wanted to be wanted to be Navy SEAL and in June 2000 he entered Basic Underwater Demolition/SEAL training.
Upon completion, the Navy commissioned Matt Mills as a SEAL reporting to SEAL team Three on Sept. 11, 2001. Mills later completed the process that it takes to become a member of the elite Team 6.
Matt Mills completed numerous deployments around the world in support of the Global War on Terror and was a highly decorated combat veteran, having served in Iraq and Afghanistan and earned numerous awards including:
Two Bronze Stars Medal with Valor
Navy and Marine Corps Achievement Medal with Valor
Presidential Unit Citation
Purple Heart

Chief Mills was an avid hunter and enjoyed anything outdoors. Matt is survived by his widow Keri, sons Cash and Bryce, daughter Zoe, his parents Steve and Cheryl, and siblings Michael and Ashley.

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Mountain trip to Dupont State Forest on August 3rd with Trail Running, Rucking and Biking options – there will be a 2nd F afterwords

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3rd F

Alright we are 2 years ago we did a mountain trip to Roan Mtn. it was one of the best trips I have made with my fellow F3 brothers. After 10-16 miles we went to Daniel Boone Inn to refuel.

With this in mind I wanted to continue to do this hopefully every year. So on August 3rd we are going to do another mountain trip. This time it will be Trail Running, Biking and Rucking options.

Our destination will be DuPont State Forest. We will leave from the Newport Walmart at 6 am it is a 2 1/2 hr trip. we will either go to the Hooker Falls Access or the Lake Imaging Access. For runners we will try and get 12-18 miles in for Mountain bikers Vuvuzela has about 20-30 mile rout lined up.

 

2nd F

Afterwords will will go to Daddy D’s and refuel.

 

Make sure you bring water and something for energy do not come unprepared you will regret it. I did exactly that last time. This will be an unforgettable trip that we will try and do every year. we need to clown car to get there since there are no rental vans available.

Reach out to me if you have any questions.  I have attached links below.

Dupont State Forest Trail Map-1

https://www.tripadvisor.com/Restaurant_Review-g49206-d2069003-Reviews-Daddy_D_s_Suber_Soulfood-Hendersonville_North_Carolina.html

www.Dupontforest.com

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The Honey Badger 1776 Challenge

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There was alot of chitter chatter on Twitter…..and Slack……leading up to this workout on 7/1 regarding posting to Badger or some other location in the greater Fort area. I ponder if some thought my idea of a finishing this Badger workout with an earned patch was like luring kids with candy and less worthy. I guess others though 0430 wakeup was a little too early, disturbing their beauty sleep, and had to lament about that as well (even though preruns and prerucks some participate in do indeed launch around that time). I guess  some people still think Badger workouts ONLY come from a book.

Well, I like to think they were all wrong. If others chose to not post to Badger, that’s their choice. That’s part of what 7/4/1776 is all about.

But 11 HIMs did show up early. They heard my disclaimer. We had a VERY brief warmup run then the  COP right at the start

15-20 or so of the following to loosen up a little:
* SSH
* Windmill
* IW
* MNC
* and a few other things

Then off we went to the track/football field for the main event.

The Honey Badger 1776 Challenge

7 Laps of 400m runs, plus 1,776 Exercises
Not many words of inspiration. Get right into it. OYO, You vs you. Similar to the Fort’s infamous Board of Pain, but I tweaked it a little because wanted everyone to complete it in around 90 minutes, not get 1/2 way only to come back a week later to get 1/2 way again. Q Special was  – if running out of time – allow folks to team up to accumulate/add reps together. Goal is for everyone to complete it in 1.5 hrs or so. We did not need it.
  1. 50 Burpees
  2. 100 Calf Raises (50 Reg / 50 Toe out)
  3. 100 Ski Abs (DC)
  1. RUN 400m
  1. 100 Merkins
  2. 100 LSS
  3. 100 LBC
  1. RUN 400m
  1. 100 CDD
  2. 100 Jump Squat
  3. 100 AMERICAN Hammer (DC)
  1. Run 400m
  1. 100 Overhead Clap
  2. 100 Mountain Climbers (DC)
  3. 100 Hello Dolly
  1. Run 400m
  2. Q Special – Teaming can start after this run pending time remaining
  1. 100 Wide Arm Merkin
  2. 100 Jump Lunge (SC)
  3. 100 Flutter (DC)
  1. Run 400m
  1. 100 Plank Shoulder Tap (SC)
  2. 100 Hillbilly Walker AND – Badger Challenge of 100m Crab Walk
  3. 100 SSH AND – Badger Challenge of 100m Bear Crawl
  1. Run 400m
  1. 26 Burpees
  2. CROSS THE FINISH WITH 400m RUN!!

Music was provided. Not the death metal Dirty wanted to satisfy his unicorn rainbow spirit animal urges, but what I provided was good enough. MAN WAS IT HOT!! We all were completely coated in those little rubber pellets in the artificial turf field. Longshanks was King for sure, but we all pushed each other through it and everyone completed it. That was the goal, and we met it.

As we were around #12 or so the sun started coming up…..an amazing red glow that got brighter and more vibrant as daybreak drew closer. We all took a moment now and then to admire God’s creative artistry on display. It was absolutely stunning. and seeing it as your rounded the curve halfway through a lap was quite motivating. It gave you that little boost only He can do.

Back to the COT for a little discussion on Freedom, getting patched, and A/P/P.

Those who were there earned a “Freedom Isn’t Free” patch. Yes, a patch. For one, in honor of 7/4/1779. For two, the BoP is pretty much a mini CSAUP. Completing a slightly watered down version (half the running. a few different exercises, but more exercises) IMO warranted something to remember that.

Freedoom Isn’t Free

As well drew close to Independence Day on that Monday, I wanted everyone to remember what went into achieving our independence. It is not just about the soldiers who fought and died in the Revolutionary War. They are a huge part of why we have our independence, but so are the people who essentially started the war. In the years leading up to it, the men and women behind the rebellion from British rule were forging the foundation of a new, independent country knowing that their actions could lead to their own death, or to harm of their loved ones. That took alot of courage to stand behind their convictions. They wanted this country to stand and prosper on its own ruling power, but in order to do that they collectively had to stand and fight on their own willpower. They knew that once they declared freedom from the Kingdom of Great Britain, there was no turning back. Either they would become a free country, or they would all die trying. When those 56 men of the Second Continental Congress from the Thirteen Colonies that made up the fledgling nation signed the Declaration of Independence, they knew the gravity of the situation but were more than willing to do so. Their act of signing and ratifying the Declaration of Independence was an act of treason, punishable by death. Those men were hunted down. Their properties, belongings seized. Their families were taken prisoner or sometimes executed as well. But that did not matter to them. While other men were dying on the battlefield, they were dying behind the lines. MANY made the ultimate sacrifice to forge our freedoms. To this day MANY have made the ultimate sacrifice since to ensure they remain in place. Never forget that. Never take anything you are blessed with in this country for granted, for there are MANY with MUCH less. Pay what you have forward to others less fortunate, even if it means taking risks – however they may affect you –  to do so. That’s how this country, and world, will get better. That’s how our country was born.

Happy Independence Day!! Happy Birthday USA!!

Thanks for the opportunity to lead.
-NASA

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Hero Workout – “Jay”

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11 at the Honey Bader to honor Spc. Javion “Jay” Sullivan for his service to our country and giving the ultimate sacrifice.  He was a hero before he went overseas and solidified that truth with his sacrifice  Jay is the last soldier from from Fort Mill to give his life for this country.  He was a man with dreams and aspirations and he is a great reminder that we need to give our all every step of the way.  Thank you Jay for serving our country and thank you for inspiring me to live with purpose!

Who                                        Spc.Javion(Jay)SavonteSullivan

From                                       FortMill,SC

Deceased                 January8th2018 inOperationInherentResolveinAlAnbarProvince

Age                            24yearsold

Survived by                       Wife–RavenSullivan;Daughter3 year-oldMahogany

PartI:

Specialist JavionSullivan diedJan. 8, 2018 in Al Anbar Province, Iraq, inanon-combat-related accident, according to the U.S. Department of Defense.

Sullivan was assigned to the Fort Hood,T Texas based 16th Signal Company, 11th Theater Tactical Signal Brigade ,which provides communications support to III Corps operations. Serving from 2015 until 2018.

Jay was a star wrestler at FortMill HighSchool. He even had some skills on the basketball court, too. But his parents are most proud of the love he showed his wife, Raven, and3-year-old daughter, Mahogany, as well as his unwavering passion to serve his country.

PartII

Raven andJay met each other while in junior high school. Raven was a student at a private school in Greer and Javion, of FortMill, had cousins at her school. In 2005, they met at Cleveland Park whiles he was playing volley ball and he playing basketball.

His cousins told her he wanted to see her again. After several attempts to ask her out,she finally said yes. They met and continued to date until marrying in 2015. They had one child together, Mahogany.

“Heal ways wanted a challenge that was strong, physically and emotionally,”she said.

He had planned on becoming a personal trainer, owning his own gym and developing a line of protein supplements.

“He (also) wanted to build cars from the ground up, and build a house from the ground up—with all the bells and whistles,” Raven said.

Hero Workout – Jay

18 Min. AMRAP – with 24 reps representing Jay’s age and 3 burpees between reps to honor Jay’s daughter Mahogany

  • 24 Pull- ups (8 regular, 8 wide-arm, 8 shrugs)
    • 3 Burpees
  • 24 Inchworm Merkins
    • 3 Burpees
  • 24 squats w/ weight (tire, cinder block)
    • 3 Burpees

Pavement of Pain – To honor’s Jay’s desire for a challenge that was strong both physically and emotionally.  With a life expectancy of 76 years old for men, Jay lost an estimated 52 years of his life.  Each of these exercises are a reminder of making the best of the time we have left regardless how m

  • 52 – Hand release Merkins
    • Run down the hill forward and up the hill backwards
  • 52 – Squat Jumps
    • Run down the hill forward and up the hill backwards
  • 52 – Knees to chest on Pull-up Bar (x2 Big Boy Situps)
    • Run down the hill forward and up the hill backwards
  • 52 – Burpees
    • Run down the hill forward and up the hill backwards
  • 52 – Jumping Lunges (right/left = 1)
    • Run down the hill forward and up the hill backwards
  • 52 – Leg Lifts (tap heals to pavement to 90 degrees)
    • Run down the hill forward and up the hill backwards

Thank you for the opportunity to lead!

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Honoring Jose Nisperos

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This was my first Q at a Hero Workout. I was nervous… I asked my 2.0, Eat Mor Chikin, to read a Hero story out of the book. He chose some real bad ass Heroes, but we didn’t see any Asian Americans. I did some research and learned that out of the 3,520+ Medal of Honor recipients, 33 were Asian Americans. I decided to honor Jose Nisperos, the first Asian American to receive the Medal of Honor, who received it for his actions in the Philippine–American War.

9 showed up at the usual AO and we prepared to mosey when Dark Helmet snuck up quietly right at 0500 to move us since there were a few band buses parked there with people sleeping. Dirty Harry was all about being loud and waking them up and I had already chalked up the road with my workout, but we moved away to let the band sleep. As we ran towards the front of the school, I was happy to see General made it out. So we had a total of 11. I gave a quick disclaimer and reminded the Pax of F3’s Mission to plant, grow, serve. We started off with a mosey doing butt kicks, high knees, carioca, and NUR (backwards run).

Warm-up: SSH, Low Slow Squat, Hill Billy, Neck Roll

Plank Hold while I read to the Pax about Jose Nisperos.

The Thang: 33’s

Start with one rep of each exercise and run 0.1 mile. Increase number of reps by one, then run back 0.1 mile and continue exercises. Keep increasing reps until 33. We were on a slight incline which added to the challenge.

Exercise for time:

  • Squat
  • LBC
  • Merkin
  • Superman
  • Squat Jump

There was quite a bit of mumble chatter in the beginning with the lower reps. That soon changed after we hit the higher reps. Going back and forth gave us the opportunity to encourage each other. Loved the hand slaps and motivating words being yelled out. Dirty Harry mentioned the distance was more than 0.10 miles. Not my fault, I had it all planned out near the AO and measured perfectly. Oh well, life will always throw you a curve ball. Learn to adapt.

With 5 mins remaining, we found a wall for some arm raises and B2W. I added a twist to the B2W by making the Pax lift one foot off the wall.

COT:

Announcements: F3 Dads on Saturdays at 9am

Dirty Harry reminded us to not be complacent with ourselves and friends. It was deep, thank you.

Prayers: Keep our brothers who are unable to post in our thoughts and prayers.

It was an honor to lead such a great group of men. Chicken Hawk up next to Q on Q 6/24/19!

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Stairway to Heaven??

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I’ve been fart sacking a bit so it was good DirtyHarry called me out to lead the Badger.  There’s nothing like getting back in the groove than Qing the Badger.  I wanted to make it a special one so I did some reconnaissance work the day prior and found some good accessories for the workout.  We honored fallen soldier and Officer Timothy Brenton.

Warmup with Imperial Walkers, Side straddle hops, Tappy Taps, Windmills, Honeymooner, Downward dog

The thang

Took a short mosey to the band practice field at the top of the hill.  In honor of Timothy Brenton we started with a 100’ (or so) bear crawl and back across the field with standing broad jumps.

Station 1 = 39 squats, Station 2 = 39 dips on benches, Station 3 = 39 merkins, Station 4 (Stairway to Heaven) – some may argue whether it was a true stairway to heaven.  PAX lifted heavy concrete blocks to the top of the stairway for 10 overhead presses, with a nice view of downtown Charlotte to ease the pain. Rinse and repeat X4

PAX Carried the blocks a few hundred feet around the corner of the school and laid them to rest.  Found a nice long wall to continue to blast our quads with wall sits.  Moved down to the cafeteria, found some nice benches, and continued working the chest with decline and incline merkins in unison.

Mosey down to the pull up bars to get a set of 10 in then made our way to COT.  Finished off with crunchy frogs, hello dollies, LBCs, and a stargazer pose.

Prayers for health amongst the PAX, family, and coworkers and praises for new promotions.

Announcements – Cannoli Run this weekend

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31 Heroes

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Disclaimer
Short Mosey
Warmup:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Cherry pckers (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner

Thang 1
Honoring the 31 Heroes of Chinook flight Extortion 17, shot down in Afghanistan in 2011.
Routine
Partner up
Partner 1 runs 400M loop
Partner 2 begins exercise routine:
31 LBCs (switches to heels to heaven about half way )
31 CCD’s (switches to Dips)
31 Squats (switches to Calf raises)
P1 picks up where P2 left off
Cycle through for 31 mins

Run to Pull up bars
Thang 2
Honoring Senior Chief Petty Officer Kraig Vickers (one of the 31 heroes aboard Extortion 17).  Kraig was a Hawaii native.
10 L pullups
10 toes-to-bar
10 chin ups
10 knees-to-elbow
10 Burpee pullups

Mosey back to COT area
Five minutes of Mary

COT
Prayers/Praises
Goruck went well and no injured PAX
Prayers for Stang and his family with the loss of his grandfather; prayers for those in medical care; praises for PL’s baby getting past eczema.

Welcome FNG Alchemy, who is Dirty Harry’s nephew in the CLT area for some weeks and will be posting with us.

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Honoring the fallen @honeybadger

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The count was 14 on this day…

On this day it was truly an honor to be able to remember my friend, Staff Sgt. Thomas J. Dudley. He Passed on July 7, 2011 near Helmand Province, Afghanistan. TJ was flying in a mission to deliver supplies, including three 150-pound Pelican cases containing communications equipment. Everything was going well until the crew thought they were in immediate danger. Scrambling to leave the area quickly which unfortunately was something they did not have to do, things quickly went wrong. In the haste to get back into the Osprey, the crew neglected to tie down the Pelican cases and also did not tether into their gunners’ belts so when TJ ran back to man the M240G machine gun the cases began to move about in the aircraft. A lance corporal was unable to contain the heavy Pelican cases when the aircraft began accelerate and two of the cases flew to the back of the aircraft, striking TJ and that caused him to flip over the gun and fall to his ultimate demise.

TJ was a great man, he was a firefighter, a soldier, and paramedic, and most importantly, a father. He is survived by his wife and three kids who were 13, 5, and 23 months old at his death. TJ loved listening to Bon Jovi and Bruce Springsteen and was always a joy to be around. Gone but never forgotten! My ability to go out and enjoy fellowship with other men at F3 is in part because of people like TJ and we should never forget what these men and women sacrifice for us! Thanks so much for your service!

Mozy down to 50 yard line on the field for a small warm-up in cadence

Side straddle hop, squats, merkins- 10 each

The Thang…

Partner up

My way of paying homage to TJ was to keep with the numbers associated with his death.

Dora-ish workout

150 per exercise in rotating fashion

1st round is squats

2nd round is Merkins

3rd round is LBC’s

4th round is Calf Raises

5th round is jump squats

6th round is fluter kicks-double count

7th round is mountain climbers-double count

P1 runs 50 yards to end zone and back while P2 does the exercise and then you switch until done.

We also had a kettle bell that we passed up and down the line so that each PAX member could carry it periodically.

rinse and repeat…

We listened to Bon Jovi and The Boss, of course!

Mozy back to COT for name-o-rama, announcements and prayers

 

Thanks to Dirty Harry for the opportunity to lead and thanks to all PAX who made it out!

-Slash

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US Army Staff Sgt / NYPD Police Officer James McNaughton

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We had 23 PAX show up for my VQ this morning….the support was much appreciated.

The morning started with a quick jog around the NAFO parking lot and ended with a standard warm-up of  Imperial Walkers, Morrocan Nighclubs  and Hillbilly Walkers.

Today we Honored a Fallen Soldier and NYPD Police Officer and our workout consisted of :

10 Burpees and a 100 yard run

27 Merkins and a 100 yard run

10 Donkey Kicks and a 100 yard run

27 Big Boy situps and you guessed it a 100 yard run

10 Lunges and a 100 yard run

27 Squats and who would have thought another 100 yard run

We Rinsed and Repeated ….. Some rinsed and repeated more than others.

Thanks to Dirty Harry and Punchlist for pushing me to lead this great group of men and getting my VQ under my belt.

Shield

 

 

 

 

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