Tag: Cheddah

The Full MALTZ at The Honey Badger

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DEA Maltz Challenge — CrossFit Amplify

Today, we would be honoring Master Sergeant Michael H. Maltz (19 September 1960 – 23 March 2003).

Week 2 of Hard-Charging August consisted of the Full MALTZ. In total, 22 of us made the decision to start the week at The Honey Badger with cinder blocks, rucks and kettle bells in tow.  There wasn’t a warm up which according to the disclaimer, is a risk every man takes on themselves.

I had to slightly modify the WOD to fit the AO and current social guidelines so it looked like this:

Run 400M which is from the JROTC building steps to the stop sign at AO Jones Rd & back.
50 Pull-Ups
100M Farmer’s Carry which is from the JROTC building steps to the cross walk in in front of the stadium. PAX could use 2 cinder blocks, 2 rucks or 1 of each.
50 Dips and some chose to do this with added weight on their legs
100 Push-Ups: Most did it slick (no added weight) but once a few of us saw Ruby Slippers doing his with weight, he unintentionally pressured a few us to complete the remaining push-ups with weight. The is the good kind of peer pressure.
50 Knees-to-Elbows on the bars
100 Sit-ups with your feet anchored to the ground
Run 400M

To read more about this HERO, click on the link below taking you to the MALTZ Challenge web site.

About

With Honey Badger being 60min, this took us to 0535 so we had time to take advantage of. That said:

Grab a coupon, hoist it overhead and walk to the bottom of the hill. Set your coupon off to the side and bear crawl around one of the islands (follow Dark Helmet).
We did some Mary, a little more Mary and then just a little bit more Mary.
Next, NUR up the hill, run down then repeat.
Next, overhead carry your coupon to the JROTC steps then on to COT.

Announcements & Prayers/Praises

It was awesome to have 22 PAX out there at 0500 on a Monday, just think about that for a second. How many other places in the world would men volunteer to do a hard workout, outside by honoring one of our Service members? Thank you F3 Nation. A reminder for all of us, it’s not about us.

SYITG
Maximus

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ISI DORA

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I pulled up to Snake Pit at about 0455 to see a man running his way down the entrance hill. Much to my surprise it was our newest PAX, Refugee. Just a HIM doing HIM things… running 2.3 miles one way to an AO for his third post. NBD. Shout out to Stang for EH’ing him on the trails at Ann Springs.

I set up the board, the juke box, and the stage. Then headed to the shovel flag.

The PAX appeared and the disclaimer was spoken. Also… Shatner rolled up for his 8th post in as many days since he was an FNG!!

I started with a quick verse.

“As iron sharpens iron, so one man sharpens another.”

Proverbs 27:17

COP

Mosey around the block

Dynamic movements (Karaoke, Toy Soldiers, Butt kickers)

Low Slow Romanian Deadlifts x 10 each side

Merkins on Bell x 10

Mosey to the location YHC laid it all out.

 

Weinke

YHC asked the PAX to partner up with someone of similar athleticism/fitness.

Pax vs Pax BOP

DORA style except each PAX keeps his number of reps a secret. Both PAX do the exercise for one set while the other does the out + back. After both go through one set, the PAX reveal to each other how many reps were completed.

Loser between the two partners makes up the difference with an additional exercise while the winner does a less intense exercise. It causes you to push yourself because you know your partner is also
gunning to win each round. #ISI.

Round 1 – Quadzilla Up Hill to Bypass while partner does movement with KB.

Movement/Penalty

Goblet Squat/American Hammers

Skull Crushers/American Hammers

Alternating Lunges/American Hammers

Round 2 – Straightaway Sprints Three Islands Out + Back

Movement/Penalty

KB Swings/Flutter with Press

Curls/Flutter with Press

Halos/Flutter with Press

Round 3 – Hill Runs to 460

Movement/Penalty

Turkish Get UPS/Manmakers

Burpees Snatch/Manmakers

1 Arm Clean and Press/Manmakers

Time. I was sad that we couldn’t squeeze in round four, but I am happy that the work was put in and most of us were pretty gassed. YHC would never have banged out 6 Turkish get ups that quickly if it were a normal DORA. Just sayin…

As we ran back, “We Are The Champions” began playing on the speakers. It felt right. We got back to COT right at 0600.

NMM

Nice work by all. From what I heard, most PAX stayed within 2-5 reps of each other each round. Strong. The message was again repeated:

“As iron sharpens iron, so one man sharpens another.”

In this case with the PvP BOP, the way we sharpened each other today was not by coming alongside one another while we were weak. It was sharpening by exhortation; a push that one gave themselves knowing that the other was gunning for the win. It was a nice change of pace.

 

Announcements

Sweati

New boot camp AO coming to a Snake Pit near you

Prayers/Praises

Marriages

New Blood!

Airborne’s 2.0 – deployment is over in two weeks

Maximus’ 2.0’s in Wilmington in the path of the hurricane.

 

Thanks, 3D. YHC was privileged to lead today.

Punch List out.

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Lt Michael Murphy “The Murph”

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Today we Honored Lt Michael Murphy. We had 12 Pax do the Murph. For those of you living under a rock the Murph is :

Run 1 mile

100 PULLUPS

200 MERKINS

300 SQUATS

Run 1 mile

It was hot and humid but all powered through to complete and honor one of our Nations Hero’s.

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Kettle Bells & Stuff at the Snake Pit (sort of)

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I know it has been  said by many but man, it feels good to be in the gloom with the guys again. Once I got my logistics figured out and blew the dust off the ol’ rusty kettle bell, Fire Marshal Bill & I made our way to the relocated Snake Pit AO. Hopefully, all these temporary relocations will be behind us soon.
17 others joined us for a total of 19 socially-distant PAX in the gloom this morning. We had one of the original Redwoods (Santini), one of the youngest guys in the PAX (Lil’ John), our resident story teller (Spitz) and a whole bunch of other faces I like seeing in the gloom.
Once 3D finished his struggle-fest with planting the Shovel-Flag into the ground and I did an oh-so-brief disclaimer, we took off for our warm-up mosey. A few minutes later, we returned to our Kettle Bell and began the instructional portion of the workout, more of the modified high-intensity variety.

2min of Burpees
5min Kettle Bell with 20ea: Curls, Low Rows, Upright Rows (repeat until 5mins is over)
5min Run at a “go get-it” pace: 1/2mi route is out to light at Banks St and back. So interesting why my first 200 yards of this run was brisk yet the rest wasn’t so.
5min Kettle Bell with 20ea: Overhead Press, Chest Press, Tricep Extensions (repeat until 5mins is over)
2min of Burpees
5min Run at a “go get it” pace to Banks St and back.
5min Kettle Bell with 10ea: 4ct Flutters with the press or the KB in the air, V-Ups, Big Boy Sit Ups (repeat until 5mins is over)
2min of Burpees
4min Kettle Bell with 2 forward lunges, 2 reverse lunges, 1 left lunge, 1 right lunge, 1 deep squat (repeat until 4mins is over)

And just like that, we were already standing at COT, how convenient.
Announcements: Guys are clearly looking to slowly start posting again so please pay attention to Slack (and possibly Twitter) or text/call another PAX to find out where the AO’s are now if they used to be at a school or park. Those grounds are still off limits but hopefully not for much longer.

Prayers/Praises: Mental health right now (and always), health for a spouse. PAX on the road to recovery and joining us back in the gloom, for a friend battling illness and getting the care he needs, MARRIAGES, physical health of other PAX, , upcoming moves, kids taking big tests, small businesses during this time and many more.

Until next time,
Maximus

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Boss Hogg Issued a Challenge at the Ballroom and the PAX did not Disappoint!!!

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Boss Hogg threw out a challenge to see how many PAX would show up at the Ballroom.  As usual, the PAX did not disappoint.  39 was the count.

Boss Hogg arrived in his all white Q outfit.  Disclaimer was given.  A quick message was given about the power of being an influencer.  PAX were reminded to always pick up the 6 and to encourage the guys around them.

The Thang:

Mosey to the center of the football field for a quick warmup:

  • 15 SSHs
  • 10 Windmills
  • 15 Imperial Walkers
  • 15 Cherry Pickers
  • 15 Hillbilly Walkers
  • 15 Gas Pumpers (THE Twisters favorite exercise)

Next was a Guillermo 1-2-3 (Dora’s little brother).  Similar to a Dora but PAX break up into two groups instead of pairing off in partners.  All exercises are done in cadence with a focus on form, not speed.

Exercises were:

  • 100 Overhead Claps
  • 200 LBCs
  • 300 Low Slow Squats

The other group started at the goal line, bear crawled to the 20, ran to the 50, did 1 burpee, and returned to the goal line.  Teams switched back and forth until all exercises were complete.

With the remaining time, the PAX moved to the track for some large dice fun.  One die contained the name of an exercise on each side.  The other 4 were used to determine the count.  Dice were rolled, exercises were done, and the PAX moved 1/4 of the way around the track.  This was repeated until the group had moved all the way around the track.

Time was up and the group headed back to COT.  Announcements were made.  Prayer requests focused on physical healing and marriages.  Due to the overwhelming support from the PAX in attendance, $1,000 was donated to Classroom Ready.

A great reminder to all PAX, don’t just be influenced but go out and be influencers!

 

 

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Honor CMPD’s Fallen

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Police Officer Clark and Police Officer Jeffrey Shelton were shot and killed after responding to a disturbance call.

At approximately 11:30 pm, the two officers responded to a disturbance call in an east Charlotte housing complex on Barrington Drive. They had resolved the disturbance and were walking away when they engaged in a conversation with a man who had nothing to do with the call. As they turned to walk away from the man, he produced a gun and shot both officers in the back.

Both officers were transported to the Carolinas Medical Center where they died from their injuries.

The shooter fled the scene, but was later arrested and charged with two counts of first-degree murder. The suspect has five prior convictions for resisting arrest and assaulting a government official. On September 30, 2010, he was convicted of two counts of first degree murder and sentenced to life without the possibility of parole.

 

Police Officer Sean Robert Clark

Officer Clark was a U.S Air Force veteran and had served with the Charlotte-Mecklenburg Police Department for one year and was assigned to the North Tryon Division. He is survived by his expectant wife and 2-year-old son.

DOB:  11/22/1972 (run to the bottom of the hill after each exercise)

• 11 pull ups
• 22 burpees
• 19 hand release merkins
• 72 single count flutters


Badge #:  3769

• 37 pull ups
• 69 shoulder taps

Police Officer Jeff Shelton

Officer Shelton had served with the Charlotte-Mecklenburg Police Department for six years and was assigned to the North Tryon Division. He is survived by his wife.

DOB:  9/9/1971 (football field)

• Jacob’s Ladder:  9 wide arm merkins, run across field 1 Bobby Hurley
• 19 – Diamond Merkins
• 71 – Mountain Climbers

 

Badge #:  2884

• 28 – Big Boy Sit-ups
• 84 – Heel touches

 

4/1/2007

• 4 laps for 1 mile
• 20 reps – 7 exercises
o Bomb jacks
o CDD
o Donkey Kicks
o Mak Tar Jai
o Dying Cockroach
o Lunge
o 8ct Body Builder

Sean Clark – age = 34 Yard Bear Crawl

Jeff Shelton – age = 35 Yard Crawl Bear

 

Strong work by everyone that attended today. Thank you Dirty Harry for the opportunity.

Heavy encouragement to attend the Mike Doty run this Saturday!!

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Warm and Wild

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A few Ruckers and a few Bootcampers for a nice one

Warm-up included a short run about .3 of a mile

COP

SSH

Diamond Merkins

Seal Jacks

MC

PP

Slow Squats

Mosey around back and partner up

One man BTTW while the other runs and does 1 Burpee, Flapjack. all the way up to 10. on even numbers it was wall sits, odd numbers it was BTTW

Keep your partner and mosey to the cones

at each cone do 10 partner hand slap merkins fo 3 cones and return doing 10 big boy situps partner hand slap

Repeat this time do 5 Diamond Merkins hand slap and 10 Squats on the way back hand slaps

Mosey to a curb and do 15 Dips, 15Derkins, 15 LBC’s 15 Mac Tar Djai (Excuse the spelling error) Repeat 3 times

Mosey to COT area for a little Mary then COT

Great workout and glad to be back! Hopefully everyone got their money’s worth!!

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Sprinting in the Corral

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The day started with 4 PAX for extra credit, Dark Helmet, Mainframe, Cake Boss and YHC. We did some hill repeats behind the apartment complex.

We headed back to the Harris Teeter parking lot and the crowd was anxious to get started, 7 ruckers went their way led by Mainframe and 11 bootcampers joined me for the following:

MOSEY and Warm Up:

Windmills
Moroccan night clubs
SSH
Low slow squat
Low slow merkin

MOSEY to Green Olive parking lot for the real thing, going across the parking lot (approx 30 yards) back and forth with different methods of transportation:

10 burpees
Duck walk
15 wide arm merkins
Sprint
20 squats
Bear crawl
25 curb dip
Sprint
30 flutters
Lunge walk
25 merkin
Sprint
20 shoulder taps
Crab walk
15 CDD
Sprint
10 diamond merkin

clearly some PAX sprint way faster than a couple of whiny yoggers.

Next up and lot of chatter for this one:

Captain Thor

Rinse and repeat parking lot circuit with a twist:

10 burpees
Duck walk
15 wide arm merkins
NUR
20 squats
Bear crawl
25 curb dip
NUR
30 flutters
Lunge walk
25 merkin
NUR
20 shoulder taps
Crab walk
15 CDD
NUR
10 diamond merkin

With less than 7 minutes to spare we added some more ab lab:
50 lbcs
10 big boy
50 lbcs

Back to COT to meet with the ruckers and one runner (Twister)

Announcements:
Marriage strengthening Book study at bagel boat after Poopdeck/tugboat for the next 9 weeks every Thursday at 6:15 ish
FOR MEN ONLY is based on how to understand women and will help to understand our M’s and be better husbands contact Homebrew for more info.

Ruck Flag handoff to mainframe due to Routers’ injury, prayers for him and all injured pax.

 

Thanks Lutefisk for the opportunity to lead.

Tinsel OUT!

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Black Diamond at the One Word Convergence

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If you’re going to call it a Black Diamond, well then I owe it to the guys who show up for it to give them a true Black Diamond.  Even if that makes 12 guys hate your guts for 40 min.  They’re mad because it sucks, which they willingly signed up for.  I think the below was sucky and vomitty at times, but we’re all better men because of it.  Here we go:

“Warm-up” – 5 exercises, 5 rep counts, we do 1 exercise every minute on the minute (EMOM).  Translation, the faster you finish the one exercise, the more rest you have until the next minute starts up again.

Minute 1 – 20 burpees (do it, its possible)
Minute 2 – 30 jump lunges
Minute 3 – 40 toe touches
Minute 4 – 50 carolina dry docks
Minute 5 – 60 side straddle hops

From there, we broke into two groups.  I informed the pax that we’d be doing a good old fashioned indian run, but notched up a level since it’s a Black Diamond.  Call it a “competitive” indian run.  3 laps around the full Harris Teeter complex (behind the store and then out to the road near Wendy’s).  Measured the lap online and 1 lap was 0.33 miles.  3 laps = 1 mile Indian run.  Guy in back drops and does 3 burpees and then has to haul a$$ back to the front of the group and the last guy drops again.  Do this for all 3 laps.

One team starts on the far side of the parking lot (near Pizza Hut), the other team starts on the opposite end of the parking lot (Moe’s).  Goal is beat the other team to the finish w/ loser having to burpee broad jump 100 yards.  Since the two groups ran in opposite directions, at one point every lap you had a good feel for how your team was performing vs. the other team and the hope was that it would speed up the laps…you can say it worked.

For the first lap I knew we’d have a better understanding of how competitive this was going to be – we passed the other team coming towards us at the same exact spot in the lap (going opposite direction) and both teams were going hard and I’d say were dead even.  This was the point when things got a bit vomity.  Fast forward 3 laps, and without really seeing the other side of the parking lot, I think team Pizza Hut won it out.  In an effort to compromise and make everyone feel equally terrible, we shared the punishment.  We did about 80 yards of burpee broad jumps, turned around and bear crawled back the 80 yards.

Next up – a Jack Webb spiced up for a Black Diamond.  2 exercises w/ a 1:4 rep ratio, up to 10 reps of the first and 40 reps of the second.  Mack Tar Jai / Jump Squats.  1 mack, 4 jump squats, 2 macks, 8 jump squats.  Somewhere around the 6 mack tar jais and 24 jump squats is when I got the feeling some guys might lay down.  I challenged the pax to give it all they got and finish strong, by doing some sort of rep, even if the jump squat was modified to a squat.  Some needed it, others didn’t.  We all finished.  Final rep count – 55 mack tar jais, 220 jump squats in about 10 minutes.

We had 5 minutes, so as promised, we ended where we started with a repeat of the every minute on the minute (EMOM).  Going down for that first burpee of the 20 in minute 1, after 220 jump squats almost ended me.  Arms went down, legs froze and wouldn’t move.

The Black Diamond takers finished and limped over to CoT to close it out.  Great effort fellas.  My only requirement was to make it harder than most workouts we get on a regular basis, so hopeful it met your expectations.  Until next time!

Cha Ching

 

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NYE at the “Ant”- BB 2wks late

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Link to the Pre-Blast: https://f3thefort.com/2019/12/18/the-force-to-bring-us-back-in/

The script changed but we discussed burnout and the challenges associated with getting burned out. Nevertheless, we did some work with heavy sand bags and rucks. The legs were put to the test and teamwork was present.

A lot remains on the written weinke which should see the light of day or the darkness of the gloom…some day.

Until next time.

Maximus

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