Category: Honey Badger

LOREDO

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WARMUP: Mosey to the bottom of the hill past the ROTC building for some plank-position exercises. Mosey to the pull-up bars.
6 Pull-Ups & 6 Burpees
Repeat for 3 total rounds
THE THANG:
Make our way to the track. We are here to remember US Army Staff Sergeant Edward Loredo.
6 Rounds
24 Squats
24 Merkins
24 Walking Lunges (12ea leg)
Run 400m

When all finished, line up on the goal line.
Bear crawl 100yds to the other goal line for 30 American Hammers (15 – 4ct)
Crawl bear back to the starting goal line.

MARY: Included throughout
ANNOUNCEMENTS: F3 State of the Nation July 16
Community 5k, various Q announcements, read the newsletter
COT: 5th Core Principle

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27th Badger of 2024

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16 at for the Clovis.

150 burpee pull-up
10 mile run
Partition as desired. We did 15 burpee-pull-ups and run 1 mile. Rinse and repeat

One of the simplest and hardest workouts. Nobody finished even half of it

– ’s shoulders have to bear the weight of his arms
– left early in protest
– wants to know if anyone’s finished that workout ever
– is crushing it. Keys to success: being a site Q
– we lost only to find him right at name-o-rama (introvert energy)
– didn’t ask if I wanted to carpool
– & batflipped to some Mary a tad early
– is ’s medical consult
– believes retribution will be had at his VQ on Friday
– took the over
– hardest working Gen Zer in the Fort?
– couldn’t be caught (by me at least) on the last mile

Listen, you could rub your overheating body against the ROTC building because the condensation on the outside wall is much cooler than the air temperature. But it still won’t make burpee pull-ups easy, nor will it verify this report better than , , or

But they’d have to check slack to make it happen….

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300% humidity and 80 degrees

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WARMUP:
SSH
Cherry pickers
Windmill
Low slow squat
Maraca nightclub
Arm circles

THE THANG:
Mosey to the track where shield and his 2.0 were already putting in the work. Great job!

Run a mile
100 merkins
110 yd bear crawl
Run .75 mile
100 merkins
110 yd bear crawl
Run .50 mile
100 squats
100 LBCs
Run .25
100 squats
100 LBCs

Run stadium steps till time

Finished off workout with Airborne hip exercises. Dark Helmet is not a fan so he didn’t participate.

Great work by all Pax. It was extremely hot and humid but they all pushed to get through at least the last round of bear crawl. Leaders were running stadium steps when time was called.

This was a workout created to honor DEA Special Agent Terry Watson. Who was killed in Bogota Colombia June 20, 2013.

Workout was modified, but it still sucked.
MARY:
ANNOUNCEMENTS:
COT:

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Honoring a Hero

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This hero workout is in honor of my friend and classmate Capt. Mark “Pitbull” McDowell. Four took on the challenge and were rewarded with a sunrise for the ages. Here’s what we did:

– Run 1 Mile
– 5 Minute Plank
– 200 Calf Raises
– 300 LBCs
– Run 1 Mile
– 100 Muscle-ups
– 200 Merkins
– 300 Squats

Mark was a 4.25 GPA student, captain of the soccer team, and an all-around great young man. He was the guy you wanted to hate because he was good at everything. But once you got to know him, you learned that he was the type of guy you strived to be. When he graduated high school, he attended the Air Force Academy. Upon graduation in 2005, he completed Euro-NATO Joint Jet Pilot Training at Sheppard Air Force Base, Texas, and Introduction to Fighter Fundamentals at Columbus Air Force Base, Mississippi. Captain McDowell completed the Basic Qualification Course – F-15E in May of 2008 and was assigned to the 336th Fighter Squadron at Seymour Johnson Air Force Base, North Carolina.

Mark’s plane went down in Afghanistan. He left behind a wife, loving family, and many friends. As his grandfather said at his service, “He was born to fly and he died doing what he loved.”

If Mark were here today, he would have been the guy crushing the workout from the front with a smile on his face. He would have been the guy to encourage the whole time.

Remember, we GET TO do this. Some others aren’t as blessed.

-IJ

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Officer Aaron Smith Memorial WOD 2024

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As promised we honored a fallen hero at the Honey Badger who was a friend of my brother in law.

Officer Aaron Smith’s life of public service began at the age of 16, when he joined the Mineral Wells Volunteer Fire Department (MWVFD) as a junior firefighter. He began serving the MWVFD “in full capacity” at the age of 18, and also went on to work as an emergency medical technician (EMT) for Roane County Emergency Medical Services, the St. Joseph Ambulance Service, Jackson County Emergency Medical Services, Camden Clark Memorial Hospital, and Med Trust of Myrtle Beach.
Officer Smith later became a South Carolina State trooper before joining the Horry County Police Department as a police officer.
His cousin Caroline Arthur wrote “Anyone who knew Aaron knew his passion for front line service. His many hours of service, lives touched, and lives saved will not go unnoticed.”
Officer Smith died on September 5, 2021 and was laid to rest September 12, 2021.
Officer Smith left behind his wife, Chelsy, as well as his parents, two sisters, and his brother.
Warm-up
– SSH x25
– Merkins x20
– Windmill x10
The WOD
1. 1.Start on the far side of the parking lot and complete the first exercise.
2. 2.Run to the next island and complete that exercise. Run back to the start and complete the first exercise.
3. 3.Run back to the second island complete that exercise. Continue to the next marked exercise and complete. Run back stopping at each island to complete the exercise.
4. 4.Continue until you complete all stations on the 5 rep lane.
5. 5.Run one lap around the parking lot (0.40 miles). This is done after each lane is completed.
6. 6.Graduate to the next lane (10 reps) and do the same thing done on the 5 rep lane.
7. 7.After completing the 10 rep lane and running a lap, grab a block to use for all stops on the 15 and 20 rep lanes.
Lane 1 (5 Reps per exercise) & Lane 2 (10 Reps per exercise)
– Island 1 = HR Merkins
– Island 2 = LBC
– Island 3 = Bear Crawl
– Island 4 = 4ct Plank Jack
– Island 5 = Burpees
Lane 3 (15 Reps per exercise)
– Bent over Rows
– Curls
– OH Press
– Squat Thrusters
Lane 4 (20 Reps per exercise)
– Bent over Rows
– Tricep Extension
– OH Press

The counts:
– Total distance = 3.15 miles
– HR Merkins = 45
– LBC = 60
– 4ct Plank Jack = 30
– 8 Burpees = 15
– BO Rows = 105
– Curls = 60
– Tricep Ext. = 80
– OH Press = 70
– Squat Thrusters = 15

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The Murph 2024

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1 mile run
100 pull-ups
200 Merkins
300 squats
1 mile run

It’s more than a workout

We get to because they did.

God bless you all. Keep pushing and never forget.

:facepunch: :facepunch: :facepunch:

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8 for “The Seven”

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WARMUP: Mosey, 20 SSH, 10 Moroccan Nightclubs, 10 Hillbilly Walkers, 10 Cherry Pickers
THE THANG:
The Seven: (7 Rounds)
– 7 Merkins
– 7 Overhead Press
– 7 Knees to Elbows
– 7 Bent Rows
– 7 Manmakers
– 7 Swings
– 7 Pullups
Run to stop sign at the bottom of the hill …….rinse and repeat
11’s (got 7’s in thought)
– Big Boy’s
– Squats
mode of transportation was murderbunnies

MARY: Flutters, American Hammers
ANNOUNCEMENTS:
COT: Prayer for Brad’s mother & Steven’s uncle

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The Artie and the Collin

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WARMUP: SSH, MORROCAN NIGHTCLUBS, WINDMILLS AND IMPERIAL WALKERS
THE THANG: ARTIE
5 ROUNDS
10 PULLUPS
15 MERKINS
20 SQUATS
10 PULLUPS
10 THRUSTERS W/CINDY
RUN DOWN THE HILL

COLLIN
6 ROUNDS
CINDY CARRY 200M
24 OVERHEAD PRESS
24 MAN GRIP CURLS
24 HIGH PULLS

MARY: FLUTTERS
ANNOUNCEMENTS: READ YOUR NEWSLETTER
COT: PRAYERS AND PRAISES

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Luce-Jared at HB

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F3 HoneyBadger 20240415
Luce p.146
Three rounds
1 km run (from pullup bars run back behind NaFo, run across the front of the school, run down the center aisle of the parking lot, then back to the pull up bars)
10 Manmakers with cindy
100 squats

Jared p.150
Four rounds [but only got one round in due to time]
800 meter run (from pullup bars run to the bottom of the hill, then back up and all the way to AO Jones road, then back to the pull up bars)
40 pull ups (modify 40 curls w/ cindy)
70 push ups

Mary
COT
Prayers for CakeBoss on the Marathon.

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Hero WO Honoring Master Sgt. Michael Maltz

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WARMUP: Held plank position while reading the bio of Master Sgt Michael Maltz
THE THANG: Modified Maltz
Complete all reps of each exercise before moving on to the next one.
Close to a 800 meter run – starting at the JOC pullup bars run around the perimeter of the COT parking and head back towards the JOC building continuing down the hill taking a right at the stop sign at the bottom, going around the playground and come back up the hill and stop at the pullup bars
50 Pull-Ups
Close to a 200 meter Farmer’s Carry with 2 Cindys – starting at pullup bars head down the hill, take a right at the stop sign, go around the playground loop and head back up the hill to the pullup bars
50 dips on Cindy on the curb
100 Diamond Merkins
50 Knees-to-Elbows on the bar
100 Big Boys with Cindy
Run the same route described at the start
DONE & SMOKED!

MARY: Had an AB BOP for those that finished early. No one finished the 1st exercise on the list which was 100 LBCs.

ANNOUNCEMENTS:Jaegar, Trash Pick Up, Amrap for Autism, Mike Doty Memorial Run

COT: ShowtoKnow!

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