Tag: Bandcamp

Honoring Special Agent Forrest Leamon at HoneyBadger – 8/13/18

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24 #HIM joined YHC (25 total) to honor Special Agent Forrest Leamon at the 8-13-18 edition of HoneyBadger.

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

Warmup:

  • Mosey around the parking lot 1 lap
  • 50 Side straddle hops
  • 21 double count windmills
  • Downward dog to honey mooner x3
  • Small arm circles
  • Big arm cirles
  • Reverse small arm circles
  • Reverse big arm circles

Mosey to the pull up bars.

The “Forrest” WOD:

3 rounds for time:

  • 20 L Pull-ups
  • 30 toes to bar
  • 40 burpees
  • 800M run

COT

Announcements:

  • Weekend events honoring #HIMs CSPAN & Rooney
  • #218in18
  • SiteQ Meeting this Wednesday

Prayers:

  • Parents
  • Kids back to school

– Ginsu

 

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Husky VQ at Honey Badger

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It was my pleasure to bring a new look with some “fun” exercises to The Honey Badger.  Everyone knows that although the Honey Badger may be small, it is a tenacious and sometimes vicious creature.  Thank you to all this who came out for my VQ, you all did the Honey Badger proud.  It may not have been easy but you scratched your way though when lesser people would have quit.  This AO is Hero or Hero inspired workouts.  I am inspired by all of those who are willing to put their lives on the line to protect the freedoms we enjoy every day.  It was only fitting to discuss our workout theme which was leadership.  We all know and have varying definitions of leadership such as lead by example etc.. Leadership is the development of a vision, establishing what matter, then articulating why.  Set the direction and inspire others.  Translate vision into reality.  I hope I was able to inspire others to push themselves to do things they did not know were possible.  Make a better you every day.  “Accept the challenges so you can feel the exhilaration of victory.”  Everyone who came and conquered the Honey Badger are licking their lips today because the taste of victory is amazing.

Warmup:  Windmill, Copperhead Squats, Chinook, Sun Gods, Tempo Merkin

10 Chin ups immediately followed by 10 negative release for a 10 second down count each rep. (Wall pushups and wall sits while waiting for bar)

Bleacher Run X3

Tooth Fairy up Stairs then Reverse Bear Crawl down stairs (2 Rounds)   Sweat Angles while waiting for remainder of Pax to complete

Butkus (Rapid step ups) 1 minute on then 30 second rest

Inclined Mountain Climbers 1 minute on then 30 second rest

Reverse Bear Crawl up steps, Jameis Winston Down Steps with 5 dips every step (crap walk feet first), at bottom 10 Ground and Pound Merkins (Fist on ground with thumbs pointing to the sky then push up mimicking tricep extension movement)      (2 Rounds)  Happy Jacks while waiting for remainder of Pax to complete.

Duck Walk Up Stairs (this is low and slow, do not rush.  Should feel great burn, if not get lower and slower)  Run down  (2 Rounds)

Cool Down:  X’s and O’s, X Cross Sit-ups, Captain Therkins (1:4, 2:8, 3:12, 4:16, 5:20), Superman to Canoe without arms or feet hitting the ground.

 

 

 

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The Tomahawk: 25th Monday in 2018

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8 PAX seeking to a better version of themselves posted in the steamy gloom this morning.

WarmUp:

Started out with a mosey around the parking lot.

COP:

  • SSH x30
  • Merkin x10
  • Mountain Climber x10
  • Honeymooner à Downdog à Honeymooner
  • Imperial Walker x10
  • Hillbilly Walker x10

Mosey back to the grab our bells.

The Thang: COP with kettlebells

  • Kettlebell Swings x10
  • Merkins x10 (single count) (80 total)
  • Kettlebell Swings x10
  • Big Boy Situps x10
  • Set the weight down and rotate to the right
  • Rinse and repeated until we were back at our own gear (8 times)

Mosey to the parking lot curb and setup with the 4 rows of spaces in front of us.

  • Lunge-walk with pass through to the other side
  • Stop at each set of parking spaces for 10 merkins (40)
  • Leave bells & run the length of the lot and back to the bell
  • Lunge-walk with pass through back to where we started
  • Stop at each set of parking spaces for 10 squats

Back to COT for some Mary. SkateorDie mentioned that we were at 120 merkins….so:

  • Merkins x10 in cadence (20 total)
  • Hand-release merkins x10 to reach 150 total merkins for the day. 170 if you count the warmup in-cadence merkins.
  • Flutter w/ press x10
  • American Hammers x10
  • Finished with a leg stretch sequence:
    • Seated Forward Bend, Pigeon Lunge, Butterfly

NMM:

I usually do a kettlebell workout on Fridays at the Hive. About ¾ of the way through the workout when most of us had sweated more than seemed humanly possible for 5:45am, Polaroid quipped, “They trained you well at the Hive.” I love this thought of being in training.

2 Corinthians 5:4-6 (taken a bit out of context, don’t tell my Christian studies professor friends)

“These tents [bodies] we now live in are like a heavy burden, and we groan…As long as we are in these bodies, we are away from the Lord.”

We are put here for a purpose, and being in these bodies is part of that purpose. It is good and right that we should push ourselves physically and train to be better. Everything is connected. If we can be better physically, we can be better emotionally, mentally, and spiritually as well. As PAX, we must focus on our growth as a whole person. Training for this life starts in the gloom.

My first time out at The Tomahawk. Great AO! Props to Polaroid for asking me to Q and motivating me to get out of my comfort zone of AOs.

Prayers:

A PAX dealing with some medical issues both with family members and himself. Prayers for healing and strength on this HIM and his family.

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The Coop: Mixed Meters

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24 PAX gathered in the gloom. The summer numbers bump is upon us. Can we stick with it when it is 10° again??

The Thang: Lots of mixed (non-4) counts

Mosey around the main parking lot covering as much ground there as possible in a zigzag pattern. Alternating High Knees, Butt Kickers, and Karaoke.

Mosey to the band practice lot
SSH x30
1 Burpee
Windmill x10
2 Burpees
Imperial Walker x15
3 Burpees
Hillbilly Walker x15
4 Burpees
LSS x15
5 Burpees
(It took until the Hillbilly Walkers for Longshanks to realize I was copying one of his warmups. Imitation is the highest form of flattery…..why fix it if it ain’t broken?)

Mosey to traffic circle COP
Alternating:
Down Dog and Honeymooner
Plank
Shoulder Taps x10
Yogi Squats

Mosey to Pull Up Bars at ROTC Building
Split into groups of 3s (CSPAN made a French joke and the PAX did 9 Burpees in cadence)
Rotate partners through Derkins, Pull ups, and Wall Sits. Called up and down for each exercises. Did about 6 slow pull ups per PAC.

Mosey to Elementary School parking lot
Partner up for alternating Mike Tysons and Bear Crawls from island to island through the parking lot.

Mosey back towards COT with a lap around the basketball court.

At COT:
Around the Worlds (12 count lunges) x6
Flutters x15
LBC x15
Catalina Wine Mixer x2 (hit 6 o’clock)

NMM:

As PAX, we regularly challenge ourselves physically in the gloom. Leaving the comfort of the fart sack to push ourselves and get better. But how often do we challenge ourselves mentally, emotionally, or spiritually. Often with these challenges we don’t have to wake up and head to the gloom; they come our way without us seeking.

How do we respond to emotional challenges presented in the form of a four-year-old trying to situate their sock perfectly when it is time to go? Or mentally when there’s a civic challenge that needs to be addressed? Or spiritually when were faced with our own demons?

Addressing and improving physically is a wonderful thing, but we as PAX must strive to better ourselves emotionally, mentally, and spiritually as well. Otherwise we are always out of balance.

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6 or So Pain Stations Around Fort Mill

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Oh, it’s starting to get steamy.  So long cool mornings.  See you in 6 months.  The thick, non-cool air didn’t keep 8 pax from showing up to the party.  Here’s how we had fun:

Mosey to unused parking lot next between WEP and Springs building for warmup:

  • SSH x30
  • Mountain Climbers x20
  • Flip over for Peter Pointers x10
  • Flip over for merkins x10
  • Imperial Squat Walkers x10
  • Windmills x10
The Thang
Mosey to Oasis Park wall exercises OYO
  • Box Jumps (x15)
  • Dips (x15)
  • Derkins (x15)
  • Al Gore’s until the 6.

Repeat three exercises, but x10
Repeat three exercises, but x5

Mosey to wall near visitor’s parking lot
  • grab a seat on the wall
  • starting at one end, single coupon (log) curled 5 times, then overhead pressed 5x
  • pass to next guy and repeat

Once all 8 pax have a turn, quick recovery, then back on the wall to repeat.

Mosey to steps across from Main Street (behind grist mill stone).  Partner up, size matters.
  • Everyone bear crawl up steps, run down grass and back to bottom of steps.
  • Partner Wheelbarrow up steps (then run down grass) – flap jack
  • Everyone grab a stair for 10 calf raises in cadence
  • Take a step and repeat, toes in.
  • Take a step and repeat, toes out.
Run to lot behind Hobos
  • Broad Jumps across parking lot, everyone keeping count.  Flash made it in 12 jumps, so we all did 12 burpees.
  • Repeat going back.  This time Flash made it in 11 jumps.  11 burpees
Mosey to Veteran’s Park for LBCs until the 6.
Continue mosey to COT.  American Hammers and (something else I can’t remember) until the 6.
Great work by all pax!
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Cone heads

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First I want to thank Jiffy for the opportunity to lead the PAX today. 15 guys showed up and this was the biggest group that I had Q’ed for . I spent an hour or so the night before reading up on the exercise database found in the F3 website. The first exercise I introduced was the kimono dragon. It’s best described as a Peter Parker but you actually move forward. Note: very hard to execute backwards. This new move was implemented in the warmup.

Then we moseyed to soccer field for the main event. We started on the goal line and I had placed cones 10 yards out .First we did DMC. It’s a duck walk, merkins, and a bear crawl. Duck walk to the first cone, 5 merkins, and bear crawl back. Duck walk to the next cone(20 yards) and do 10 merkins and bear crawl back with increasing by 5 merkins every cone until we reached 50 yards.

The next thing we did was lunge walked to the first cone and did 10 squats and lunge walked back and progressed through each cone adding 10 squats each time. This was painful. A total of 150 squats and 300 yards of squats .

Next we paired up and partner 1 ran to the first cone, did 5 merkins and ran back. Meanwhile partner 2 is doing flutters . Each partner ran to each cone and did 5 pushups and ran back .

6 minutes of Mary and then the end .I looked up a new ab exercise called Dr . W .I still don’t fully understand what that is so you should go look it up .

Thanks agaun!

Wegmans

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The Fort/The Rock Mini Convergence at Block Party

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Nice warm morning at Block Party with 4 of our RH brothers coming up stream to get a Taste of the Fort. 10 total PAX for a morning beatdown from YHC.

The Thang Mosey up to the hill to the parking lot. Lap around the lot with High knees, toy soldiers, but kicks and Karoake. Back down the hill to the starting lot for some COP of:

15 x SSH
10 X windmills
10 x Imperial Walkers
10 x Moraccan Night Clubs

Drill Bit workout. Lap around the Park with the following at each Drillbit:
10 Merkins
20 Dry Docks
30 Squats
40 LBC’s
50 SSH

At the last drillbit we did Diamond Merkins and Sumo Squats

Mosey over to the Stairway to Heaven.
Partner carries from lightpole to lightpole. Switching partners at each light (6 lights total) while switching each person does 3 burpees.

At the top we stop. Partner 1 runs down the stairway while partner 2 does exercise and then switch.
exercise 1 – Flutter kicks
exercise 2 – Monkey Humpers
exercise 3 – Bombjacks

Mosey to the bottom – 5 Burpees then COT

Thanks to our brothers Italian Job, Reborn, SlowPitch and Ponytail for making their up from the Rock. Now Don’t be Strangers

Shanks out

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The Coop 2018.10

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Happy PI day! (As in 3.14, 3/14, March 14… ok, nevermind)

I keep all my Q’s simple these days.  I came in on two wheels, because anything outside of 1.5 miles of Baxter is downrange for me these days and I did not compensate for a commute.

Warmup
Taken care of by CSPAN.

Mosey to pullup bars and partner up.
1 man deadhang while other balls2wall.  Either man may call mercy and swap at any point.  5 rounds for my which was close to 10 minutes.

Mosey to bottom of the hill for some slow Moroccan night clubs while I encourage everyone to stretch their full range of motion.  Only one way to get better….
Next is a Dora. 100 bombjacks, 200 merkins, 300 jump squats (yeah this was all quads, the merkins are there for rest)

Mosey to the side to avoid traffic for abs.  snapcracklepops, freddy mercuries, dying cockroach, superman with Moroccan night clubs… sprint up hill to COT.

Next up, go eat some PI.

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Slippery When Wet

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Rain stopped promptly at 5:00 leaving us with nice wet surfaces.

After welcome & disclaimer started with a short mosey over to band practice parking lot. 20 SSH, 20 mountain climbers, 20 flutters, 20 bombjacks, and 20 boxcutters wrapped it up, followed by a short talk about anxiety and digging down to the underlying reasons for it.

We then mosey down to the bottom of US21 entrance for The Thang:

Four stations at each light pole to top of hill. Sequence: 1 > 2 > 1 > 2 > 3 > 1 > 2 > 3 > 4

  • Station 1: 10 burpees
  • Station 2: 20 big boy situps
  • Station 3: 20 Merkins
  • Station 4: 30 Squats
  • Rinse & repeat

Mosey to building entrance, everyone Al Gore while rotating one pax 5 burpees at a time.

Mosey back to football field parking lot for CoT with a reminder that while many times we need to fight our anxieties, sometimes we need to surrender them.

Had a great time leading my VQ, thanks to all who showed up in spite of rain.

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Remembering Pearl Harbor

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As a son/grandson of military servicemen and a cousin in active duty as a graduate of the USNA, it is a privilege and honor to show respect to our  men who are and have served our country for the right to be living here. My grandfather served in WWII as an air force bomber mechanic and hearing stories of his time serving during the war made a early impression on my. If it wasn’t for my birth defect, I too would have been serving this country with my dream of attending the USNA. That didn’t happen, of course. So I always jump on an opportunity to Q on a historical day in military history. Seeing that it is the day Japan attacked Pearl Harbor, I dusted off my off my college history books and incorporate some statistics into the WO.

COP consisted of good mornings, windmills, mumble chatter as Twister drove off to lead a RGH/Cary PAX to the WO site – welcome Pet Sounds – squats, jumping jacks, and merkins.

Mossy to bottom of hill. Run the hill 3 times. top of hill do 20 merkins each round and 20 LBCs at bottom for first two rounds, then only 10 LBCs at bottom on third round. Reason is that this totals 110 – Japan attacked Pearl Harbor or 110 minutes on Dec 7.

45 V sit-ups, Japan attacked in 2 waves, 45 minutes apart from each other. Mossy to entrance of FMHS football stadium.

PAX did 2 burpees, 3 merkins, 3 burpees, 5 squats. This is 2,335, which represents the number of US soldiers killed on Pearl Harbor (I knew we couldn’t do 2,335 burpees, so modified).

Mossy into FMHS football stadium and line up on the sideline. Army crawl to first hash and tighten up for some Navy Seal sit ups!! Army crawl back to sideline. Mossy to bleachers and run the stairs (since the midshipmen had to run up stairs -ladder per twister – in the battleships to man the guns) three rounds with 10 squats at the top each round. Mossy to fence. Lay on the 6, hands outstretched grabbing the fence. Feet 6 inches off ground and raise feet to fence for 20 OYO.

Mossy to parking lot, partner up. Partner 1 runs to end of parking lot, Partner 2 does exercise.

Round one was 353 LBCs – Japan used 353 airplanes to attack Pearl Harbor.

Round two was 230 squats – Japanese Navy was 230 miles west of Hawaii staging the attack

Round three, which we didn’t finish was  188 arm claps. 188 US airplanes were destroyed that day

Finished with 8 burpees – 8 battleships were destroyed, 2 sunk after the fact, Arizona being the most notably.

COT

One more thing about Pearl Harbor day, Japan attacked on a Sunday morning assuming that we wouldn’t be on alert, we would be relaxed and at church. We shouldn’t have to honor or remember our fallin’ and active brothers on historic days, we should always honor and thank them everyday. If you ever get a chance to visit Honolulu, you MUST visit the Pearl Harbor memorial. Of all the places i have traveled, it will not only take your breath away, it will take your breath away for eternity.

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Prayers to marriages, injured, travels for holidays and those hurting during the holidays

Trucker

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