Category: Honey Badger

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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Senior CPO Robinson

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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.

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Thin Blue Line:Retired St Louis PD Capt. David Dorn

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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

 

 

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Preparedness- Are You Prepared?

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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 🏠🍺

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