Tag: Esso

27th Badger of 2024

Leave a comment

16 at for the Clovis.

150 burpee pull-up
10 mile run
Partition as desired. We did 15 burpee-pull-ups and run 1 mile. Rinse and repeat

One of the simplest and hardest workouts. Nobody finished even half of it

– ’s shoulders have to bear the weight of his arms
– left early in protest
– wants to know if anyone’s finished that workout ever
– is crushing it. Keys to success: being a site Q
– we lost only to find him right at name-o-rama (introvert energy)
– didn’t ask if I wanted to carpool
– & batflipped to some Mary a tad early
– is ’s medical consult
– believes retribution will be had at his VQ on Friday
– took the over
– hardest working Gen Zer in the Fort?
– couldn’t be caught (by me at least) on the last mile

Listen, you could rub your overheating body against the ROTC building because the condensation on the outside wall is much cooler than the air temperature. But it still won’t make burpee pull-ups easy, nor will it verify this report better than , , or

But they’d have to check slack to make it happen….

TClap |
0

Full-body Beatdown at Block Party

Leave a comment

One dozen took a tour of Fort Mill with a full-body beatdown at Block Party. Here’s what we did.

Warm Up
– 20 SSH (IC)
– 20 Imperial Walkers (IC)
– 20 Mountain Climbers (IC)
– 20 Plank Jacks (IC)
Mosey to Founders
– 20 Squats, Lap
– 20 Squats, 20 Merkins, Lap
– 20 Squats, 20 Merkins, 20 Burpees, Lap
Mosey to Kimbrell’s
– 20 Forward Arm Circles (IC), hold
– 20 Backwards Arm Circles (IC), hold
– 20 Seal Claps (IC), hold
– 20 Overhead Claps (IC)
Run to FBC
– Four Corners: 20 American Hammers, 20 LBCs, 20 Flutters at the four corners
Mosey to Kimbrell’s
– 20 Wall sits (IC)
– 20 Dirty Hookups w/ feet (IC)
– 20 count BTTW
– 20 Dirty Hookups (IC)
Mosey to Fort Mill Dentistry
– Four Corners: 20 Bomb Jacks, 20 Calf Raises, 20 Werkins, Lunge Walk, 20 Ab Mat Sit-ups
Mosey to Pike parking walls
– 10 Muscle-ups
Mosey back to COT

2.14 miles total

NMM
“We must all suffer from one of two pains: The pain of discipline or the pain of regret. The difference is that discipline weighs ounces while regret weighs tons.” John Rohn

Each day we have the option to take the daily red pill in an effort to get better. So many men live in regret wishing they would have taken care of their body in their younger years. So many men wish they would have found balance with their work and relationships. We are living the lives they wish they would have. We have the opportunity every day to build the legacy for our children. We can either be their example to follow or the motivating factor to break the cycle.

Keep pushing. Your kids are watching.

Aye!
IJ

TClap |
0

Walmart

Leave a comment

Missing Rebel, Esso stepped up and declared the run to Walmart. All cooperated.

Looking forward to July 4th convergence, Triple CSAUP, Live Right Acceleration this Friday.

Please consider signing up for lawn mowing at Care Center.

Aye…

TClap |
0

8 Churches in 4.25 miles

Leave a comment

St Paul’s Episcopal
5 burpees

Unity Pres
5 burpees
10 merkins

St John’s UMC
5 burpees
10 merkins
15 squats

First Baptist
5 burpees
10 merkins
15 squats
20 lunges

Church of God
5 burpees
10 merkins
15 squats
20 lunges
25 mountain climbers

Sisk Memorial Baptist
5 burpees
10 merkins
15 squats
20 lunges
25 mountain climbers
30 flutters

Nazarene
5 burpees
10 merkins
15 squats
20 lunges
25 mountain climbers
30 flutters
35 American hammers

Attempted to visit Community Pres, but turned back early and still arrived late. Hard work was still done

TClap |
0

The Hills of Harris Street

Leave a comment

Brief warmup: 20 Merks, single ct; 40 SSH single ct
Mosey to Harris Street to hear The Thang: Big ole pendulum; run to the top of Harris and complete 25 Merks, single ct and 50 SSH single ct before returning to Nazareth for more of the same exercises. Rinse and Repeat.

TClap |
0

Officer Aaron Smith Memorial WOD 2024

Leave a comment

As promised we honored a fallen hero at the Honey Badger who was a friend of my brother in law.

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
– Merkins x20
– Windmill x10
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 = Burpees
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
– 8 Burpees = 15
– BO Rows = 105
– Curls = 60
– Tricep Ext. = 80
– OH Press = 70
– Squat Thrusters = 15

TClap |
0

The Murph 2024

Leave a comment

1 mile run
100 pull-ups
200 Merkins
300 squats
1 mile run

It’s more than a workout

We get to because they did.

God bless you all. Keep pushing and never forget.

:facepunch: :facepunch: :facepunch:

TClap |
0

Leg Day at the Varsity

Leave a comment

WARMUP:

COP for the following:
– SSH x 30
– IW x 15
– Windmills x 10
– Mtn Climbers x 20

Too much chatter so we moseyed to the hill…
THE THANG:

Quadzilla
Run to the bottom
10 Jumping Lunges
Nur to the top
10 Bombjacks
3 x

Mosey to the playground and grab a partner

Partner 1 – Peoples Chair
Partner 2 – Take a lap
Alternate
Rinse and repeat 3x

Leg Tabata
30 seconds of squats
10 seconds of Al Gore
30 seconds of squat to calf raise
10 seconds of Al Gore
30 seconds of jump squats

Back to partner work
Partner 1 – Big Boys
Partner 2 – take a lap
Alternate and rinse and repeat 3x

Back to Tabata

Back to Partner work
Partner 1 – Monkey Humpers
Partner 2 – Take a lap
Alternate and rinse and repeat 3x

Back to Tabata

Back to the bottom of the hill
Nur to the top

COT
ANNOUNCEMENTS:
– (4) upcoming CSAUPs
COT:

Attended my niece’s 5th grade graduation where (3) students conducted the commencement address. A consistent theme from them aligned with the schools mission:
– Personal accountability
– Attitude
– Work Ethic
YHC was impressed at their ability to deliver the speech and the values for which they espoused. It aligns with our mission and opportunity. Dont make life too complex. Ask a 5th grader whats important. Be prepared for more knowledge and wisdom than you might expect!

TClap |
0

To the Fort and Back

Leave a comment

WARMUP: none
THE THANG: 3,4,and 5 mile option. 2 miles to Hobos and back, 3 miles to Poppy Seed and back, 5 miles with a loop around Academy.
Trail runners and ruckers participated too
MARY: none
ANNOUNCEMENTS: newsletter
COT:

TClap |
0