Category: Honey Badger

The Griff & The CIA 7

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Well, the Site Q was under the weather so we :hand_with_index_and_middle_fingers_crossed: that someone would show up who had a key to the NaFo track. Thankfully, since it’s the first day of school, the football coaches had it open as the team had a morning practice. We debated for a few minutes whether we would risk going in or not, but after he drove away and left it open, we decided to risk it, especially since we had some nur-ing to do.
WARMUP: Windmills, Cherry Pickers, SSH, mosey to the track
THE THANG: The Griff:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of U.S. Air Force Staff Sgt. Travis L. Griffin, 28, who was killed on April 3, 2008, in the Rasheed District of Baghdad, by an improvised explosive device strike to his vehicle.
Griffin is survived by his son, Elijah.

After that, we headed over to the bars and blocks for:

The Seven
7 rounds for time of:
7 handstand push-ups
7 thrusters
7 knees-to-elbows
7 deadlifts
7 burpees
7 kettlebell swings
7 pull-ups

A suicide bomber http://www.nytimes.com/2010/01/05/world/asia/05cia.htmland one Jordanian officer at a remote base in southeastern Afghanistan on Dec. 30, 2009, after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched into the memorial wall at the CIA, forever in their names. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

I thought that this was either going to go super fast or take us the rest of the time. It took us the rest of the time. It’s surprisingly a smoke-fest for your shoulders and arms. We walked to get our heart rates down back to COT.

MARY: LBC’s, Flutters, LBC’s again, Hello Dolly’s.
ANNOUNCEMENTS: Bethel, New Gloom Scheduler, read your newsletter.
COT: Prayers for the first day of school for kids. Watch out for all of the kiddos on your drive to work. Prayers for marriages and kids traveling.

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Smoked Briskets

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WARMUP: windmills, cherry pickers, hillbilly walkers
THE THANG: 100 yard sprints 6x, bar work, toe lifts, knee lifts, side crunches to failure 3x,
Wall work: crunches, penguins, toe touches till failure 3x
Block work: overhead press, curl, triceps. Till failure 3x
Bar work: pull ups, chin ups, sides till failure 3x.
MARY: none
ANNOUNCEMENTS: read news letter
COT:

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The “BERT”

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WARMUP: Mosey to the track. 10 Imperial Walker. 10 Moroccan Nigh-clubs.
THE THANG:
The “BERT”. :fire: :hot_face:
• 50 Burpees
• 400 meter run
• 100 Merkins
• 400 meter run
• 150 Walking Lunges
• 400 meter run
• 200 Squats
• 400 meter run
• 150 Walking Lunges
• 400 meter run
• 100 Merkins
• 400 meter run
• 50 Burpees

MARY: None
ANNOUNCEMENTS: 4th Convergence, Bethal Men’s, (running short on some supplies so reach out to Cake Boss if you can contribute) Splinter has an upcoming open house @ his new office. (Signature Beer Provided)
COT:

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Hero WOD +

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WARMUP: Jog around the parking lot, including some NUR and side lunges.
THE THANG:
Part 1:
Police Officer Tara Christina O’Sullivan
Sacramento Police Department, California
End of Watch Wednesday, June 19, 2019
Police Officer Tara O’Sullivan was shot and killed at the scene of a domestic disturbance in the 200 block of Redwood Avenue at 6:10 pm.
She was standing in the yard while assisting a woman to retrieve belongings from a home when a male subject inside opened fire with a rifle, striking Officer O’Sullivan. The subject continued to fire at other officers, preventing them from reaching Officer O’Sullivan or rendering aid to her. Approximately 30 minutes later, an armored vehicle arrived, and they were able to rescue her from the yard. She was transported to a local hospital where she succumbed to her wounds.
The subject remained barricaded inside the home for several more hours while negotiators communicated with him. He surrendered at 2:00 am the following morning. The suspect had a lengthy criminal history of violence and abuse. He pleaded guilty to her murder, and in 2025, a jury recommended the death penalty.
Officer O’Sullivan had served with the Sacramento Police Department for six months. She previously served as a Community Service Officer and an Explorer. She was survived by her parents.
Tara set the Sacramento Police Department record for the plank hold at 26 minutes and 7 seconds straight when she was a recruit at the Sacramento Police Academy. The academy’s gym, now named the Officer Tara O’Sullivan Memorial Gym, was dedicated in her honor on August 30, 2019.
Buy-In: 26 Burpees
6 Rounds: 19 Cinderblock Swings
20 Push-Ups
19 Goblet Squats
Buy-Out: 3min 49sec Forearm Plank Hold (We’ll do as a group w/ 1 timer) – Dark Helmet & Harry Carry ruled this one.
If you need a break during the Plank Hold:
1st Break: 3 Burpees and return to the Plank Hold
2nd Break: 4 Burpees
3rd Break or more: 9 Burpees
The reps signify:
– 26 Burpees for the number of years she lived in this world
– 6-19-20-19 rounds and reps for her end of watch date
– 3 minutes and 49 seconds plank hold for Tara’s badge number
– 3-4-9 Burpees penalties also correspond to her badge number.

Upon completion of the “Tara” Hero WOD, we moved to Part 2:
The target is 4 Rounds:
5 Pull-Ups
10 Cinderblock Simbas
Run to the bottom of the hill
15 Carolina Dry Docks
NUR back to the top
20 Dead Lifts
Run to A.O. Jones & back

MARY: See above
ANNOUNCEMENTS: Need assistance with Bethel service.
COT: Indeed

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Clovis with a side of Kudzu

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WARMUP: brief: SSH, IW, HW, dynamic stretching
THE THANG: the Clovis
15 burpee pull-ups
1 mile run
10 rounds

Maximus got 5 rounds before time. The rest got less.

The kudzu behind the school is threatening to take over.

1st Lt. Clovis T Ray’s son was 5 years old when he died in Afghanistan. He’d likely graduated high school this year

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D-Day – The Greatest Generation

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D-Day (June 6, 1944)

D-Day:
D-Day was the Allied plan to launch a massive invasion of Nazi-occupied France, opening a second front in Europe to relieve pressure on the Soviet Union in the east and hasten the defeat of Nazi Germany. The Allies aimed to break out of Normandy, liberate France, and advance toward Germany, ultimately ending the war in Europe.
Phases:
1. Airborne Assault: Shortly after midnight, thousands of paratroopers dropped behind enemy lines to disrupt German defenses.
2. Bombardment: Pre-dawn air and naval attacks targeted German coastal fortifications.
3. Amphibious Landings: From 6:30 AM, Allied troops landed on five beaches (Utah, Omaha, Gold, Juno, Sword). Fierce fighting occurred, especially at Omaha Beach.
4. Beachhead Establishment: By the end of the day, the Allies had secured footholds on all beaches, though not all objectives were met.

Casualties:
– Allied: About 4,414 killed on D-Day (over 10,000 casualties including wounded/missing).
– German: Estimated 4,000–9,000 killed or wounded.
– Civilians: Around 3,000 killed.

Significance:
The Normandy invasion was a turning point in World War II, marking the start of the liberation of Western Europe and placing immense pressure on German forces. Elaborate deception plans misled the Germans about the invasion’s location, and extensive planning ensured the Allies achieved surprise and established a crucial foothold in France.

WARMUP:
– Mosey around the parking lot to the cinder block storage
– Mosey with a cinderblock to the bleachers
– SSH X20
– Windmill X10

THE THANG:
Phase 1 “Overlord”
• 1944m Run = ~1.2 miles = scale up to 5 laps on the track
Phase 2 “Airborne Drop”
• 60 Coupon BO Rows
• Run ¼ mile
Phase 3 “Omaha Beach
• 100yd Bear Crawl
• 100yd Crawl Bear
• Run ¼ mile
Phase 4 “Utah Beach”
• 60 Merkins
• Run ¼ mile
Phase 5 “Gold Beach”
• 60 Coupon Swings
• Run ¼ mile
Phase 6 “Sword Beach”
• 60 Overhead Press
• Run ¼ mile
Phase 7 “Juno Beach”
• 60 Flying Squirrels
• Run ¼ mile

Maximus and Splinter were the only two to finish. Everyone else had to skip the last 1/4 mile due to time (not because we were smoked).

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Pre Murph Workout

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WARMUP: SSH, Windmills, overhead claps
THE THANG: the Griff – 800 meter run, 400 meter backwards run, 2 rounds. Moved to bleaches for some stair work and dips, finished with a circuit of overhead presses and ab work
MARY: stretching in preparing for Murph
ANNOUNCEMENTS: newsletter
COT: freedom, marriages

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Smokin Workout on 2 Honored Soldiers

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Read about the 2 fallen soldiers Bradley and Bell, then stated the F3 Mission and 5 Core Principles.
WARMUP: SSH, Windmill, Imperial Walkers, Moroccan NC, Strawberry Pickers
THE THANG:
Workout 1: Dedicated to Bradley: 3 Rounds
Round 1= 5 Pull-ups-Run-10 Burpees-Run
Round 2= 5 Pull-ups-Run-20 Burpees-Run
Round 3= 5 Pull-ups-Run-30 Burpees-Run
Workout 2: Dedicated to Bell: 3 Rounds; Using Cinderblock
Round 1= 20 Deadlifts-10 Merkins-10 Front Squats; Round 2= 20 Deadlifts-20 Merkins-10 Front Squats; Round 3= 20 Deadlifts-30 Merkins-10 Front Squats
Workout 3:
Round 1= 20 Chest Press w/ Cinderblock-20 LBCs-10 Alternating Lunges; Round 2= 20 Chest Press w/ Cinderblock-40 LBCs-10 Alternating Lunges; Round 3= 20 Chest Press w/ Cinderblock-80 LBCs-10 Alternating Lunges
Workout 4: Rinse and Repeat till 6:00:
Start at goal line and perform 20 Plank Jacks-Bear Crawl to 50 yard line-20 Shoulder Taps-Run Back to goal line-20 Mountain Climbers
MARY: She was not available today due to recovering from the weekend festivities ?
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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The Webby

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The Webby

WARMUP: Windmills, MNC, IW
THE THANG:
2013 M buy in/Cash out
3 rounds of the following:
26 Burpees
26 BBS
26 Squats
26 Merkins
26 Lunges (each leg to many complaints)

After rounds 1&2 run length of field, after round 3 Cash out
MARY: Core work was called
ANNOUNCEMENTS: 5/10 Garbage pickup, 5/17 Cannoli Run, 6/7 Tortoise and Hare, 6/15 Hog & Coyote and something else Dark Helmet forgot
COT: 5th Core, of course!

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