Tag: Cheddah

Finding Cindy

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The cars really poured in this morning….

25 PAX Present

Changed my plans a bit….Modify as necessary, right?

Warm-up
SSH in cadence….had to part the waters for River Rat’s arrival
Burpees in cadence. I think we hit 18
Imperial Walkers in cadence 15ish

Brisk Mosey to the Church of God

COP
SSH
Hillbilly Walkers
Some Yoga
Mountain Climbers
Slow Count Merkins (always a crowd pleaser)
A few burpees in cadence

Mosey through all the brick stairs at the Church of God
Plank it up in First Baptist Parking Lot
Some More Yoga (squats)

Thang:
Bear Crawl with additive Merkins at each parking line
1-2-3-4-5-6 (total 21)
distance – a long way to bear crawl
Al Gore
Cossack Squats

Brisk Mosey up to the Rug factory

COP:
More Yoga? Yep
33 Monkey Humpers in cadence (nobody liked this)
Some burpees in cadence

Brisk Mosey to Sisk Memorial Parking Lot to find Cinder Blocks
(There’s a reason it’s called Block Party)
Thang:- divided into groups of 3
– Three Stations: Manmakers, plank, run to bottom of Massey hill and back
Had time for everyone to do one rotation (probably 15-20ish manmakers)

7 Additional Burpees in cadence
11 Bomb Jacks

Mosey with the blocks back to COT

NMM:

Quote for the day from Thoreau’s Journal August 5 1891 ““The question is not what you look at, but what you see.”

A word on today’s naming: the Q takes responsibility for the outcome. That was me today. On naming an FNG, I went with “Dude Wipes” as a suggestion thrown out. Not the worst name, but was not right for this FNG.

It didn’t feel right. I did a poor job reading his body language. I should have vetoed it. Not my best moment as Q. We’ll rename this FNG.

When we’re on Q, we are charged to take responsibility. In this moment, I accepted responsibility for the outcome of the naming. In the future, I’ll take responsibility fearlessly when convicted. Even (especially?) when that conviction appears as a still small voice. If that means going against the flow of the PAX, so be it. After all, that’s a leader’s job: influencing movement towards advantage. Sometimes we gotta row upstream. I should have rowed harder today, and that’s on nobody but me.

Besides, none of the PAX wanted to do that many burpees or monkey humpers anyway. So if I go with a name they’re not happy with, it’s just more of the same from the 1st F side of the morning.

Welcome – unnamed FNG, It’ll be good to post with you again soon.
Welcome – Barrel Age, I think you brought out a lot of PAX to support you today!

Prayers for the kids, teachers, and parents of the FMSD as they plan for a return to school 5 days a week at all levels.

—
Band Camp Dismissed

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Pyramid attempt at Fire Ant

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On Christmas Eve, Divac introduced us to the way he was going to run The Fire Ant AO now that he is in charge. And guess what, it’s not for the faint of heart. That said, I had to live up to the billing.
In recent months, I’ve noticed a great way to challenge the PAX is to post the Weinke on the socials ahead of time. It also holds me accountable to planning the proper beatdown. So here goes:

Ruck 1 mile at a sub 14min/mi pace to TCES. Full disclosure, Punch List led us at a 13:37 pace…giraffe.

10 Man Makers
20 Lunges (ea leg)
30 Merkins (single ct)
40 Real Squats (you know what this means)
50 Mountain Climbers (left/right = 1)
60 LBC’s (single ct)
70 Curls
80 Peter Parkers (40 I/C) – I believe this is where the leaders ran out of time.
90 Bent Over Rows (45 I/C) – I was really looking forward to these!
100 Flutters w/ Press (50 I/C) – Surprise, Surprise. I was really, really looking forward to these.

Ruck 1 mile back to the Start Ex at a sub 14min/mi pace. We made it about .25mi and I abruptly stopped everyone for a Switzer. The new instructions were to Jail Break back to the Start Ex to complete as many Flutters/Press as you can until 0600. The leaders arrived at a 10:05 pace and a heart rate that neared, “explosive.”

COT practices with the Golden Corral bootcampers.

SYITG,
Maximus

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12/11/2020 Mettle Forger Mixed Obstacle Course

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6 Posted for a mixed obstacle course/sandbag/kettlebell and other various accessories to support.  Fence hops in between each station.  Sunny day with temps in the 60’s.  500 calories torched!

Warmup:

  • 10 each at various speeds of  Side Straddle Hops, Honey Mooners, and Front Straddle Hop Seal Jacks.

The Thang: 

  • The pax received the assignment8 alternating stations on the field and parking lot with 3 exercises each with various equipment including fence hops in a rotating fashion.
Field Reps Lot Reps
Bucket Carry to fence
20lb SB American Hammer 20
Low Platform – calf raises 20
Fence Hop
Lunge Slam Throw – Mid Field
10 Burpees 10
20 Flutters 20
Fence Hop
Pullups/20 sec hang 10
35lb SB Curls 10
Mid Platform – step ups 20
Fence Hop
Sled Pull – Mid Field
10 Bombjacks 10
20 Crunches 20
Fence Hop
25lb DB Pullovers 20
50lb SB Press 10
Tall Platform – Squat Jumps 10
Fence Hop
Bear Crawl
20 Parker Peters 20
20 Box Cutters 20
Fence Hop
30lb KB Swing 10
65lb SB Row 10
Highest Platform – Decline Merks 10
Fence Hop
10 Squat Jumps 10
20 Diamond Merkins 20
20 Peter Parkers 20

Announcements:

  • Read your newsletter, Baxter Gnome Event, Pantheon New Years Eve extravaganza,

Prayers/Praises:

  • Slapshots Mother In Law hip repair, Orange Crushes Son return to wellness, COVID-19 relief.

Aye!

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Douangdara

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11 men posted at Honey Bader on a cool damp morning.
Disclaimer given and we were off with a mosey run (side shuffles, high knees, toy soldiers included)
Circle up for the WARMUP
SSH (12x I/C)
Windmills (12x I/C)
Imperial Walkers (12x I/C)
Morrocan N/C (12x I/C)
Low Slow Squats (12x I/C)
Arm Circles (12x I/C)
Peter Parkers (12x I/C)
Plank Stretches (12x I/C)

Run to school entrance
Plank
Read the account of the 31 US soldiers killed in the Extortion 17 Chinook helicopter shot down in Afghanistan (copied below).

Bench work
Derkins (17)
Step ups (20)
Dips (17)
Butt touch squats (17)
Incline Merkins (20)
Calf raises (17)
Leg lifts, grab post (17)

Run to pull up bars
Pull up routine:
Regular pull up (8)
Switch grip (6 and 6)
Toes to bar (11)

All pax grab a cinder block go to street
All pax Plank
Read hero story of 1st class Petty Officer John Douangdara, 26, and his Military Working Dog Bart (copied below)
Relay/block routine #1
Run to distance #1, run back to start
Blocks: do 13 curls, 13 squats (13+13=26)
Run to distance #2, run back to start
Blocks: do 13 curls, 13 squats
Run to distance #3, run back to start
Blocks: do 13 curls, 13 squats

Flutter for six, with block

Relay/block routine #2
Crawl Bear to distance #1, run back to start
Blocks: do 13 OH Press, 13 KB swings
Crawl Bear to distance #2, run back to start
Blocks: do 13 OH Press, 13 KB swings
Crawl Bear to distance #3, run back to start
Blocks: do 13 OH Press, 13 KB swings
Flutter w/ block for six,
Return blocks

Pull up routine again:
Regular pull up (8)
Switch grip (6 and 6)
Toes to bar (11)

To the street, a little mary to collect everyone:
Gas pumpers,
American Hammers

Run suicides to three cones.

Run to shovel flag.
Mary: Freddie Mercuries, Mountain Climbers, LBCs

Fini, COT
TWO FNG’s!  first is “Poppins” (a chimney sweep) EH’d by Refugee, and “Yeti” (2.0 of Sasquatch).

Take Aways: Need lights for the cones to see better in the dark.

Extortion 17
On August 6, 2011, a U.S. Army CH-47D Chinook helicopter approached a landing zone in Afghanistan 40 miles southwest of Kabul. The helicopter, call sign Extortion 17, was on a mission to support the 75th Ranger regiment that had secured an insurgent compound and were tracking down fleeing enemy militants.

As the chinook approached the landing zone, two enemy fighters ran out of a building and launched rocket propelled grenades. The first round missed the helicopter, but the second struck its rear roto blade. The resulting explosion caused a disastrous imbalance and tore the chinook apart. The helicopter spun out of control and crashed. There were no survivors.
The loss of 31 us military service members was devastating singular loss. Those killed were some of the U.S.’s most highly trained and battle-honed commandos.

In past Honey Badger workouts, I have chosen other Extortion 17 members to honor: Snr CPO Kraig Vickers; CPO Stephen M Mills; Specialist Spencer Duncan; Senior Chief Petty Officer Heath Robinson

Today we honor:
Petty Officer 1st Class John Douangdara, and military working dog Bart
John (nick named “Jet Li”) Douangdara was born on December 29, 1984, in Sioux City, Iowa. He enlisted in the U.S. Navy on February 15, 2002, and served at posts in the US, Europe and Iraq. In 2008 John became an Assault dog handler and deployed multiple times to Afghanistan to support SEAL team operations; and was the lead dog handler for SEAL team six. John and One of his dogs, toby, saved the lives of six Canadian service members, where unfortunately his dog died of injuries received in the actions. Later, both john and his dog received honors from the Canadian military for their actions.
On Aug 6 2011 1st class PO Douangdara (aged 26)  and his military working dog Bart were killed in the extortion 17 chinook crash from being shot down by enemy fire.
John is survived by his parents and four brothers and sisters.
Today There is a dog park named after John in Sioux City Iowa. John is laid to rest in Arlington National Cemetery and was posthumously awarded the Bronze Star with Valor, and the Purple Heart.

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Laced Up Tight

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31 degrees at Laces In? Sure, I’ll take it. I gave the PAX a heads-up, shown below…

At the risk of potential “over-hyping,” here are a number of things to consider for Laces In:

  1. Minow Pond will be converging with us.
  2. AKA will be converging with us.
  3. Looks to be the coldest morning of the week.
  4. Gloves highly recommended.
  5. If you want to stretch or warm up, show up early.
  6. Wheels up 0515 and it’ll be GO-TIME.
  7. You’ll be warm by 0525.
  8. If you’re prone to FOMO, then you should post.

The 12 of us arrived, commented about the cool temps and all the men in tights, were disclaimed and we took off for a lap around part of the gym lot.

Circle Up:
20 x Fast-Paced SSH
10 Burpees
Another lap but this time, just a bit shorter
Line up at one end of the parking lot and bear crawl to the other end of the lot.
Sprint 1/2 way back, 10 Burpees, Sprint the rest of the way

Mosey over to the circle by the stadium:
20 Bomb Jacks
30 Flutter Kicks I/C
Run up the hill to the stop sign and back down
40 Jump Squats
40 Merkins I/C
Run up the hill and back down
10 Burpees

Mosey back to the gym parking lot.

Line up on the line for 2-Tier Grounded Suicides:
Bear crawl out 20 yards, crawl bear back. Bear crawl out 40yds, crawl bear back
10 Wide-Arm Merkins
Crab walk out 20yds, walk crab back. Crab walk out 40yds, walk crab back.
10 Wide-Arm Merkins
10 Burpees

30 American Hammers I/C
20 Flutter Kicks I/C

COT: There are very heavy prayers on the hearts & minds of our PAX. Remember, do not walk alone.

Thank You, Slapshot

Maximus

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6 of My Heroes w/ Me @ Honey Badger

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Site Q got my verbal confirmation to Q @ The Badger Den even though I’m deathly afraid of what goes on at the AO on Mondays. Wednesday’s and Friday’s…cakewalks. Monday’s…find me at The Armory. I know I need to run with the big boys to become a big boy though. I appreciate the reminder from Shield and Splinter.

Warmup: 20 SSH + 10 Imperial Walkers

The Thang: Each Pax gave me an exercise to add to my “U R My Hero WOD” board of pain.
I started with Kettlebell Swings.
Stang suggested Hand Release Merkins.
Splinter goes all Splinter on us and suggests Burpees.
Harry Carry added Big Boy Sit Ups.
Cheddah wanted Squats.
Refugee suggested Upright Rows (nice!).
Shield added Side Straddle Hops.

We had our weinke. No joke, these guys are my heroes. The chase after getting better and it’s inspirational.

Round 1: Do 50 Reps, then run a lap (400 meters). Swings x50, lap. HRM x50, lap. Etc.
Round 2: Do 25 Reps, run a lap. Swings x25, lap. HRM x25, lap. Etc.
It looked like Harry Carry and Splinter was going to finish Round 2 so I shared that Round 3 would have been 10 reps and a lap.

5:58 finally came so we closed up shop on the track and headed to COT.

NMM: If you choose to do the hard thing, you have a better chance at becoming better. Find somebody a bit stronger than you or a bit faster than you and then do what they do. Push yourself to keep up with that person. You’ll get better, for sure.

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Fresh off GR021, we’re now at the Fire Ant

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If you were one of the 20 PAX that attended Fire Ant today, you heard me talk briefly about the impact of GR021 (GrowRuck 021) in Louisville this past weekend. Along with Olaf, Shady, Italian Job and Dark Helmet, I was blessed to participate in this extremely impactful weekend. Much like the rest of F3, the true benefits go way beyond the workout or in this case, the 14hr team ruck event spanning Saturday night into Sunday morning.

I tried to bring back just a taste of what we experienced and some of my learnings but unless you actually participate in these GrowRuck weekends, it’s hard to comprehend. However, I did want to bring a taste of the PT to our local PAX and so with 19 other Ruckers, we did the following.

Disclaimer

Warm Up
Jog, Knees to chest, Jog, Toy Soldiers, Butt Kickers, Jog back to our rucks

SSH x 5
Windmills x 5
SSH x 10
Windmills x 5

Ruck Up
Rucks overhead for a 30ct
Ruck Curls x 20 IC
Squat hold with rucks overhead for a 20ct
Ruck swings x 20
Tricep Extensions x 20 IC
Squat with ruck press x 10 IC

2 line ruck shuffle to back lot & ground the rucks
3-tier suicides then ruck up
Bear crawl to the far suicide line and plank
Bear crawl back to the half way point and circle up
Slick-dying cockroach x 30IC
BEAR ROACH for a while (I think we did a total of 20 to the left and 20 to the right). For this exercise, you get into a bear crawl position with your ruck on then upon command, roll over to the dying cockroach position. Upon command, get back to the bear crawl position.

2 line ruck shuffle back to the first starting spot and circle up
5 Merkins – 10 Carolina Dry Dock – 15 Bent Over Rows (all IC)
5 Squats – 5 lunges each leg
2 line ruck march back to COT

Announcements:
Read your newsletter
SIGN UP FOR THE F3 10YR
SIGN UP FOR A FUTURE GROWRUCK

SYITG
Maximus

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The site formally known as The COOP.

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Let me start off by saying cancer sucks. It took one of our PAX last week and I am still mad about it. Jay Griggs known in the gloom as Cash, 51 battled this aweful disease on and off for about two years. He left behind his wife Christine and two kids Katie (14) and Will (12). We came together today to do a workout for him and also to rename this AO in his honor. We wanted to give a name that if someone who didnt know Cash would ask we could explain that the name was in his honor and keep Jays legacy in The Fort going. More on the name at the end.
We statrted with a disclaimer and quick dynamic warmup.
51 SSHs in cadence.
Mosey down the hill for some instructions.
3 cones at bottom of hill. do the first cone run up hill to nafo crosswalk do 10 bombjacks, run back to pull up bars do 5 pull ups, run down to bottom of hill for the next cone, keep repeating until YHC stops the group.
Cone 1- Merkins and Squats
Cone 2- CDDs and American Hammers
Cone 3- Alternating lunges and Alternating Shoulder taps
At each of the cones we did a total between the two exercises 51 reps.
Mosey back to Cot.
We took this time to let the Pax know the AO formally known as The Coop was now to be known as Ring of Fire. One of Jonny Cashs greatest hits. So when someone says how did this palce get the name we can explain.
Announcements and naming of FNG.
FNG- Sappin Patel- Spam
reach out to funhouse to help with at risk middle school kids on their off days from school_ takes palce at forest hill church.
8th annual anniversary party of the Fort. held Oct 2nd 630-930 at 3399 Pleasant Rd. Convergence the following morning at 0630 first baptist fort mill.
Prayers-
for the family of Cash.
marriages and keeping real with raising shorties.
Backdraft Out.

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The Hammer

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Seven strong Pax showed up for a little rain and a little pain. Stumbled across a ruck WOD that was simple (no weinke needed) and brought the right amount of pain.

Here is how it went……

Rucked over to the YMCA yard and partnered up to accomplish the following

300 Ruck Swings

300 Big Boy Sit Ups (with ruck)

300 Squats

300 Curls

Partner 1 got reps while partner two performed an overhead ruck carry the length of the field and ran back for flapjack.

 

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Big Words & Others’ Plans

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15 PAX in the gloom at Pantheon for a workout featuring some big words and other people’s plans. A Backdraft WOD from the stricter quarantine period and 38 Special’s from All the Yogging

Warm-Up
– SSH x21
– Moroccan Night Club x15
– Yoga sequence
– Merkins x10
– Shoulder Taps x10
-Did the first round of the Thang as PAX still considering it the warmup.

The Thang

See above. Modified the the reps so we hit the full numbers after 10 stations and right at 0600. On the second loop, we had to reverse course to station 3 and then finished at station 1 for time.

NMM:

The school exterior has new modifications for entrance and exits to keep kids physically distanced as the start of school is right around the corner. YHC has been thinking a lot about failure and how to encourage better failure and better growth. If the Chapel HIll experiment is any indication, the best laid plans of mice and men for returning to school during COVID-19 will fail. How will the PAX of The Fort respond for our families, our schools, and our community?

We’ve all failed in our lives and I pray we can use failure to make things better.

COT

Lots of praises for good things: children’s athletic success, marriage length, parental birthdays, grant awards. Prayers to remember the good during our moments of tribulation.

—

Band Camp Dismissed

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