Staff Sergeant Edwardo Loredo Dedication

WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Broga, and Strawberry Pickers
THE THANG:
Cheese Shredder
3 Rounds: (24) Burpees, (24) Squats, (24) Merkins, (24) Lunges, (24) Big Boy Sit Ups, and 1 lap around track
4 Rounds: (1) Carolina dry docks at Goal Line and (5) LBCs at 20 yard line. Counts increased every round by 1 for Carolina Dry Docks and by 5 for LBCs. Mode of Transportation consisted of the following:
Round 1: Bear Crawl, Round 2: Nur, Round 3: Crab Walk, Round 4: Sprint, Round 5: Mosey
MARY: (24) reps of American Hammers, Flutters, Hello Dollies, Box Cutters, and Rosalita
ANNOUNCEMENTS: HIM Camp, Stuff the Bus, and Bethel Shelter Food Service
COT: Prayers and Praises

TClap |
0

Running for ourselves and Exercises for Heros

WARMUP:
– SSH x15
– Windmill x10
– Merkins x10
– Peter Parkers x10
– Parker Peters x10
THE THANG:
– Site Q Hosted 2 Mile Fitness Test. This was delivered complete with a computer and television powered by a generator to display the time.
– Lake Effect set the new record with 11 minutes and change. It is possible he could have been faster if all the PAX were not in his way as he lapped them.
– After wrapping up the 2 mile run it was time for the Hero WOD.

Honored Fallen K-9 Police Office Kevin Tonn of a Galt Police Department in California. EOW 1/15/2013

– 200m Run (was supposed to be 100 for January)
– 20 Overhead Press (was supposed to be 15 for the day of the month)
– 13 Merkins
– 35 LBCs
– 11 Thrusters
– 9 Burpees

WOD calls for 10 rounds, but we only got about 5 dues to the 2 mile run at the beginning.

MARY:
– Flutters x15
– American Hammers x15
– Some other exercises called out by the PAX

TClap |
0

The Badger DGAF…

WARMUP: Limited

THE THANG:
Bradley WOD:
– 10 pullups
– Run 100M
– 10 burpees
– Run back 100M
This is one round. Do 10 rounds.

Coffland WOD:
– Cumulative 6-minute dead hang
– Each time you drop, you run 800M and do 30 merkins
Continue until you hit 6 minutes of cumulative hang.
We only got to about 3 minutes of cumulative hanging for the strong until we ran out of time.

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

TClap |
0

Pickett’s Charge

Twelve pax posted on this 3rd of July. Warm and humid with a thunderstorm having cleared out about 30 mins beforehand.

Warmup
Mosey run (toy soldiers, high knees, and butt kickers)
Circle up and do: SSH (15x I/C), windmills (8x I/C), imperial walkers (15x I/C), Moroccan n/c (15x I/C), low slow squats (10x I/C), big arm circles (15x I/C), peter parkers (10x I/C), plank stretches (downward dogs, honeymooners).

Thang 1: Cindy-Runs
Each pax got a cinder block and did the routine noted below.
Run 400m
KB Swings
Run 400m
Goblet squats
Run 400m
Manmakers
Run 400m
curls
Run 400m
Thrusters
Run 400m
Chest press
Run 400m
Early pax restarted the block exercises, but ran a shorter loop until the six came in.

Thang 2: Wall stuff
Ran to the brick wall of the school. Pax plank. Read a few paragraphs about Pickett’s Charge that happened 7/3/63 at Gettysburg.
Pax wall sit. From both ends of the line, pax bear crawls out about 30 feet, 3 burpees, and crawl bears back.
Then we did some wall-tar-jais…followed by some balls-to-the-wall for a ten count.

Thang 3: bar work
Ran over to the pull up bars and seven each of: pull ups, chin ups, switch grip, toes4bar, negative pullups.

Mary:
Ran to COT area and did Sally routine with leg lifts (Moby’s Flower, legs up on “bring Sally up” and 6 inches on “bring Sally down”.
A little monkey humpers, an 10 seconds of body destroyers.

Fini.
COT

TClap |
0

MOGADISHU MILE WOD

WARMUP: Mosey in the parking lot with some stretchy stuff.
THE THANG: Mogadishu Mile History – “Three Rangers Foundation”
In the late Summer of 1993, then-President Bill Clinton deployed a Special Operations Task Force (Task Force Ranger) to Mogadishu, Somalia, to capture Somali warlord Mohammed Farah-Adid. The bulk of that Task Force was composed of American Rangers from the 3rd Battalion, 75th Ranger Regiment. On 3-4 October 1993, Task Force Ranger became embroiled with Somalia militiamen in an overnight gun battle, the intensity of which was likened, at the time, to the most intense firefights in Vietnam. (This story is captured and told in Mark Bowden’s best-selling book, “Blackhawk Down,” as well as in the major motion picture, by the same name.)
On the afternoon of 3 October 1993, Task Force Ranger boarded Army helicopters for what was expected to be a “textbook” raid to capture two of Adid’s lieutenants. Using rocket-propelled grenades, Somalia militiamen shot down two US Blackhawk helicopters, turning a planned raid into an unexpected rescue mission. Driving that change of mission was the galvanized commitment of American Rangers to “never leave a fallen comrade.”
When the US and Pakistani relief convoy arrived on the morning of 4 October to relieve the battered Ranger force and return them to the Mogadishu Olympic Stadium, there was only enough room in the armored vehicles for the dead and severely wounded. The walking wounded and the few unscathed Rangers would move from the helicopter crash site to the Olympic Stadium on foot – a distance of about a mile – all the while still under attack from rocket-propelled grenades and small arms fire. At the end of the battle, 18 Americans were dead and 73 were wounded, and one was captured. To those moving by foot on the morning of 4 October, that relatively short but lethal distance between the helicopter crash site and the Olympic Stadium became known as “The Mogadishu Mile.”

I neglected to remember the significance of the rep count 19. It represents the 18 service members killed + 1 captured.

4 Rounds to be completed with a coupon. Options were Ruck, Cinder Block, Kettle Bell. Never lose contact with your coupon. Shield & Click Bait completed this with a weight vest.

4 ROUNDS
19 Ground-to-Overheads
19 Squats with coupon racked on the front
19 Push Ups: 19 with left hand on the coupon then 19 with right hand on the coupon (38 push ups per round)
400m run with coupon

Once we completed that WOD, we went to the pull up bars.
One man on every bar for 19 pull ups. Every remaining man holds a 6″ plank until all pull ups are completed. Flapjack.
Repeat.

MARY: A few of these exercises for 19 reps.
ANNOUNCEMENTS: HIM Camp, Independence Day Convergence, Stuff The Bus
COT: Yes

TClap |
0

Honey Badger Millenia Beatdown

WARMUP:
SSH
Imperial Walker
Moroccan Night Clubs

Cubbie really wanted to lead the chorus on Medium Pace but decided to keep leading the workout.

THE THANG:
Millenial
100 reps, run 1 football field lap x 10 times.
First person to 100, everyone runs together
1. Burpees
2. Lunges (2x)
3. Merkins
4. LBC
5. Mtn Climbers
6. Flutters (2x)
7. Calf raises
8. Squats
9. SSH
10. Box Cutters

Great chatter on:
– 4 colleges who start with a color
– Office Space and how we miss the PC Load Letter error on printers
– many many (and yet not enough) Adam Sandler quotes

MARY: Marty Bird was our Ray from Ghostbusters. The destructor he choose for our last 100 count was Carolina Dry Docks

COT:

TClap |
0

2 Mile Run & bear crawl & crawl Bear Bonanza

WARMUP: The Usual
THE THANG: 2 Mile Run; Followed by 5 merkins, 25 Yard Bear Crawl, 25 Yard crawl Bear, 5 Burpees, 50 Yard run, 50 Yard Nur, 5 Burpees, 50 Yard run, 5 merkins ( Up to 10 Rounds, I made 6)
MARY: None
ANNOUNCEMENTS: None
COT: Thoughts for Splinters Mom (Peace at Home), and My Nephew (Have fun with Rock and roll, but not too much fun)

TClap |
0

Burpee-fest with running.

WARMUP: poorly cadences SSH, windmills, cherry pickers, Moraccan’s.
THE THANG: The Daniel

A native of Canton, Ohio, Sergeant First Class Daniel B. Crabtree died on 8 June 2006 in Al Kut, Iraq, while supporting Operation IRAQI FREEDOM.
Crabtree joined the U.S. Army Reserve in 1992 and the Ohio Army National Guard in 1993. He served as an Administrative Specialist and a Military Policeman prior to completing the Special Forces Qualification Course in 2004.
SFC Crabtree was assigned as a Weapons Sergeant in the Ohio Army National Guard, Company B, 2nd Battalion, 19th Special Forces Group, Columbus, Ohio, when he died of injuries sustained from an improvised explosive device that detonated near his vehicle during combat operations.

50 burpees
400 meter run
Thruster, 21 reps
800 meter run
Thruster 21 reps for @harrycarry and @darkhelemt. Audible to Chest press 40 count for the rest of us just trying to keep up.
400 meter run
50 burpees

With about 10 minutes left 2 rounds of The Seven was attempted.

The Seven
Seven rounds for time of:
7 Handstand push-ups
Squats 7 reps
7 Knees to elbows
Bobby Hurleys 7 reps
7 Burpees
7 Toes to Bar
7 Pull-ups

A suicide bomber killed seven CIA officers and 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.

MARY: Done in between the 2 Hero workouts by those who finished early.
ANNOUNCEMENTS: Blood Drive this week. Signs up now before 3D blankets Slack with it.
COT: Prayer were answered, Prays were asked for. Be a good Sheppard of Gods work and support each other.

TClap |
0

Site Q school 601

Q School 601

Cooler than normal May 1 at Honey Badger

Started with 7 minutes of burpees that almost put me in cardiac arrest.  After a few minutes to gather myself I broke our group off for some 601 Schooling.

Ran to the elementary school

Theme of the day is Stewardship. ( Stewardship of the site, the pax, and the F3 mission)

Stewardship of the Site
Topics that were covered:
Site awareness
Risk Awareness of the site.
Planting the Flag
Lighting Protocol

Workout Part :
20 HR Merkins
25 Flutters IC

Run back towards COT

Stewardship of the Pax
Topics that were covered:
Promoting your site
Scheduling Workout Q’s (changing it up finding PAX that don’t normally post at your AO)
Working with the Workout Q when we get new people
Making a welcome environment for FNG’s
Picking up the 6.
Ensuring a “good” name for FNG’s

Workout:
20 HR Merkins
25 Flutters
20 Low Slow Squats

Run back to Elementary School

Stewardship of the Mission: What is our mission for F3. How do we connect it , as Site Q’s, to our site.

Be intentional on how we set an example
Be intentional on how we schedule Q’s
Ensure COT happens that announcements are made
Ensure that New Pax have their information captured and they are aware that we are more than just a workout

Workout:
Tabata 30 seconds on 10 seconds rest

Hr Merkins
Shoulder Taps
Mountain Climbers
Peter Parkers
Plank Jacks
Big Boi Situps
Freedy Mercury
Flutters
LBCs
Squats
Lunges
Calf Raises
Jump Squats
Al Gore

Run back to COT.

Closing Thoughts:

Always a honor and pleasure to talk about out shared mission. Being a Site Q comes with a set of responsibilities, that when executed with intention, promotes the very best of what F3 has to offer.

If you have any questions on specifics please feel free to reach out or to refer to the Site Q document that Fishsticks has put together. We have one more Site Q school on the books in June. If you haven’t been. Hope to see you there!

Thank you!

TClap |
0