Category: Honey Badger

Clovis showed us

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WARMUP: à la carte

THE THANG:
150 burpee pull-ups
10 mile run

We broke it into 15 reps, run 1 mile

Barely finished 4 rounds
That was hard.

When I do a hero workout, I remind myself that 2nd Lt. Clovis T. Ray didn’t share how he felt about the conflict he was fighting in. He just did what was asked of him, and wasn’t able to come home.

An honor to lead.

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Independence Day 1776 Challenge

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Good morning America! HAPPY BIRTHDAY!
Soupy muggy morning. We had one FNG EH’d by Beaker, so the full disclaimer was disclaimed and off we went to the NaFo track.

WARMUP: None. Got right into it.

The Main Event: The 1776 Challenge
7 laps of 400m along with 1776 exercises as follows (everything single count unless otherwise noted):
* 50 burpees
* 100 calf raises (50 regular, 50 toes out)
* 100 ski abs (double count)
>> Run 400m
* 100 ‘merkins
* 100 LSS
* 100 LBC
>> Run 400m
* 100 CDD
* 100 jump squat
* 100 American hammer (DC)
>> Run 400m
* 100 OH clap
* 100 mountain climbers (DC)
* 100 hello dolly
>> Run 400m
* 100 wide-arm merkin
* 100 jump lunge (DC)
* 100 flutter kicks (DC)
>> Run 100m
* 100 plank shoulder taps (DC)
* 100 hillbilly walkers
** Badger Challenge (optional, level-up) – 100m crab walk
* 100 SSH
** Badger Challenge (optional, level-up) – 100m bear crawl
>> Run 400m
* 26 burpees
>> Run 400m
>>>ENDEX<<<

It was a total sweat fest this morning, but so worth it. Not much mumblechatter after a while, but A LOT of pain. The fellowship helped alot…..seeing your fellow PAX push through things makes you want to push as well. Thank you everyone for the push!

Capped it all off with a gorgeous sunrise and Pledge of Allegiance at COT, along with some announcements and P&Ps.

Special kudos for Clickbait for opening up his home for anyone who does not have anywhere or anyone to go celebrate the holiday with. #HIM

NMM:
7-4-1776 was a BIG day in the history of this world. Not only is it the birth of our great nation, but it was a loud exclamation to the world that freedom reigns and is worth fighting for. We exercise our freedoms every day whether we know it or not, from being able to wake up early and go work out with like-minded men, voice our opinions on whatever topic in however means, practice whatever religion or belief system we choose, or choose not to practice any type religion or belief system – all without fear of persecution. There are some people in this country who are challenging these various freedoms, not knowing that they themselves are exercising the constitutionally guaranteed right to challenge the status quo and advocate change. Many countries would severely persecute that type of vocality. Yet we as a nation allow and even foster it, for through adversity, change, and pain comes growth, wisdom, and strength.

During your various Independence Day celebrations please take time out to give thanks for the many things we have (i.e., blessings) as well as our many various freedoms, however you may define them, including – IMO most importantly – the freedom to speak up and make change happen, however large or small the magnitude, scope, and/or scale. That’s what happened on 7-4-1776, on a great scale and magnitude, and has continued since. The United States of America as a whole is never stagnant, it is always evolving. Hopefully for the better. It is by no means perfect either (what made of man is?), but it could most definitely be worse in many many ways. It is up to each one of us, exercising our various freedoms, to ensure we as a nation continue to move forward and get better in some way every day. Change happens through action, not just words. The mission behind F3 is to plant. serve, and grow small workout groups for the purpose of invigorating male community leadership. Keep at it, continue to BE the change you want to see in this world through not just your words but your actions. Give it away, for when you do YOU help facilitate positive change in others.

Have a happy and safe Independence Day. Happy Birthday America!

Thank you for the opportunity to lead. Blessed and thankful for every one of you F3 The Fort PAX that are in my life. SYITG.
– NASA

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7-4-1776

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WARMUP: plank, upward dog, downward dog, (choice: Peter Parker, Parker Peter, plank jacks, merkins, mountain climbers) — Repeat x7
THE THANG: 7-4-1776
7 rounds: 4 kraken burpees, 17 big boys, 76yd partner push (switch ~38yds)
7 rounds: 4 bomb jacks, 17 plank jacks, 76yd partner wheelbarrow (switch ~38yds— quickly modified to 20yds per partner)
7 rounds: 4 pullups, 17 squats, 76″ wallsits (we only had time for 3 rounds)
ANNOUNCEMENTS: next Monday convergence at 🍯 🦡 for the 1776 workout
COT:
*partner push is only as hard as you push yourself… AND as much as your partner pushes back
*your wheelbarrow partner can also hold you back (literally) to make wheelbarrows even harder
*noticeably absent: @wegmans, @kermit

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The “McGarry”

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This WOD was inspired by my friend and mentor Brendan “Joe” McGarry…he was a legend  in the NYC Transit Police and US Marine Corps . Joe served 6 years in the Marines and 13 months in combat during Vietnam. He joined the transit police in 1972 and served 33 years. He was forced to retire on the heart bill in 2005 due to a heart attack he had driving home from the range after shooting 100. Joe was such the badass that he drove himself to the hospital while having a heart attack. Joe worked on the pile after 9/11 and passed after a long battle with cancer. Joe was a delegate for the command and would always be available for men. He also was a foster parent to over 100 kids over a 28 year period.  Most of the children had physical and mental disabilities.  He was also the drummer in the NYC transit pipe band. Joe will be missed .

The McGarry : Joe’s shield was #4382 33 years of service

We had 5 with rucks and sandbags

WARMUP: SSH , WINDMILLS,  IMPERIAL WALKERS

WOD:

4 RUCK PUSHUPS

3 PULLUPS

8 RUCK SQUATS

2 PULLUPS

REPEATED 13 ROUNDS

We headed to the field and did 3 rounds of  33 walking lunges with a ruck and sandbag….we partnered up to help each other carry the burden something Joe did for alot of cops..he helped carry our burdens. In the end zones we did 13 ruck push-ups

We end with some Mary at COT

Thank you to Sawdust for the opportunity to lead.

 

 

 

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Surviving Hero’s Fallen Hero

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WARMUP: Quick disclosure, then moseyed to the pull-up bars for a Trucker approved warm-up: Windmills, Tappy Taps, SSH, & OCs – in between each set of exercises PAX started with 1 burpee + 1 pullup – graduated to 5 reps of each.
THE THANG: PAX held plank position while we read about the Heroes we were about to honor: Retired Army General Barry McCaffrey and his fallen hero Captain Dave Ragin.
We carried our Cindys down the hill, starting at the first tree on the right we lunged walk with Cindy to the next tree. At this time, the PAX performed 21 reps each of: Merkins on Cindy, Curls w/ Cindy, and OH Presses w/ Cindy. Once this series of exercises was complete, the PAX, leaving Cindy behind, jog to the pull-bars to perform 7 pull-ups and 7 ToesToBar . Pax then jogged back down the hill to pick up Cindy and lunge walk to the next tree. Continued this routine for a total of 6 stops. Upon completion the PAX were asked to conduct MARY until the 6 was in.
On to the next phase, Jack Webb series I like to call Manly Swings. JWs are 2 exercises with a 1:4 ratio and the routine is typically completed at 10:40. The first exercise was ManMakers w/ Cindy and the 2nd was KB Swings w/ Cindy. We stayed together and completed it right as time was up!!!
MARY:
ANNOUNCEMENTS: Bethel Mens’ Shelter, F3 Dads, Shank’s send off Q tour.
COT: Everyone was asked to give a praise and then prayers were lifted up!

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The Murph with PSA

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Today we learned a lot. Today was our prep for next week’s Memorial Day Murph.

Started with a strategy discussion to complete it in a respectable time using a timer to do 5/10/15 Pull-ups/Merkins/Squats every minute with a 15 second break between rounds. (25 minutes for those who don’t like math). Easy to start, but a killer at the end.

Per usual Harry Carey was the fastest but Grout was right on his heals.

Ruby did all of em just 8 months removed from full shoulder replacement.

Clickbait and Shield were machines.

YHC DNF but learned a tough lesson. All the bathrooms at NaFo are locked. Be aware for future posts at NaFo.

Also, it’s getting hot and humid so make sure to stay hydrated. We don’t need anyone falling out on us.

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Officer Aaron Smith Remembrance WOD

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YHC got there 10 minutes prior to the workout and ran all over the parking lot trying desperately to get the exercises written down with the nubs of sidewalk chalk at my disposal.  Finish with about 10 seconds to spare.  Quick disclaimer (more on that later) to the PAX I am all too familiar with and we got into it.

We gathered around and I educated the PAX on our purpose for the next hour.

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
  • Windmill x10
  • Run 1 lap for WOD orientation

I gave an overview of how the workout would work and we got into it.  After completing two of the exercises another truck pulled in.  A fit guy got out and said “I thought this started at 5:15.”  I replied “Not this one.  Just fall in with us.”  I didn’t know him, but he was clearly not a stranger to working out.  So I assumed he was already F3.  WRONG!  We were all so heads down in the work, that we didn’t realize we had an FNG until COT.  Horrible on our part!!!

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 = 8ct Body Builder

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
  • 8ct Bodybuilder = 15
  • BO Rows = 105
  • Curls = 60
  • Tricep Ext. = 80
  • OH Press = 70
  • Squat Thrusters = 15

Our FNG held in strong with the front of the group.  His Wisconsin roots earned him the name Cheesehead.

It was great to grind through a difficult workout with such a strong group.

 

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The MURPH

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WARMUP: None
THE THANG: THE MURPH (Lt Michael P Murphy):
Run 1mi
100 Pull Ups
200 Push Ups
300 Squats
Run 1mi
MARY: We did some.
ANNOUNCEMENTS: Bethel Mens Shelter, support
COT: What do you worship, idolize, invest in? That could/will absorb you.

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Hard things make better men

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6 faithful tackled the Tellier Hero WOD at Honey Badger this morning. After a quick warmup, we mosied to the field where we did the following:

The Thang

  • 10 Burpees
  • 200 yard run
  • 10 Burpees
  • 25 Push-Ups
  • 200 yard run
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 200 yard run
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 200 yard run
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 150 Air Squats
  • 200 yard run
  • 1 lap

Totals:

  • 50 Burpees
  • 100 Merkins
  • 150 Lunges
  • 200 Sit-ups
  • 150 Squats
  • 1.6 Miles

NMM

Background: Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne. Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said. “Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

A few of us just returned from a weekend as part of Sandlot JAX. The weekend included difficult rucking events, obstacle courses, strength training, and Fit talks by war heroes, world-renowned authors, and fitness experts. One speaker talked about mindset. The easiest mindset to take is the victim mindset. Next is the pessimist, followed by the optimist and realist. But the highest level we should strive to achieve is the curious competitor. The curious competitor actively seeks out difficulties and challenges. There are two rules: find something hard and don’t die doing it. We are made to do hard things. But, because of comfort, we avoid those challenges. But how are we to get better if we never step out of our comfort zone? I encourage you to do something hard every day. You will either succeed or learn what doesn’t work. The key point is to try. When you do the hard thing now, you are preparing yourself for the future hard thing. You have been gifted this life. Don’t waste it on Easy Street.

Aye!

Italian Job

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You feel like it’s going to rain

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WARMUP: Ran to the covered awning at school entrance. as it was raining in sheets.
40 SSH IC
10 Windmills IC
15 LSS IC held the low and added 10 MCCs IC
15 Merkins IC

THE THANG: We honored Sgt. Zachary Tellier today with his Hero WOD:
10 Burpees

10 Burpees
25 Merkins

10 Burpees
25 Merkins
50 Lunges (each leg)

10 Burpees
25 Merkins
50 Lunges (each leg)
100 Big Boys

10 Burpees
25 Merkins
50 Lunges (each leg)
100 Big Boys
150 Squats

As all reps were completed, PAX picked up the 6 and finished all of the reps with the 6. Everyone got all of their reps in.

With time to spare, we did burpicides and then had PAX call exercises IC on the benches (included dips, BSS, derkins and Peter Parkers) until 0600hrs.

ANNOUNCEMENTS: AKA continues, Blood Drive coming up on 5/12, a few PAX have Q’s this week in The Fort.

COT: Brief message on practicing what we’re studying and cutting one bad habit. @Wegman’s passed the shovel flag off to @Sawdust and we wrapped up in prayer.

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