Tag: Esso

Officer Aaron Smith Memorial WOD 2024

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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

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The Murph 2024

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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:

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Leg Day at the Varsity

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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!

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To the Fort and Back

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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:

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Running with Burpees…..among other stuff

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WARMUP: The Pledge at 0514
THE THANG: Off to kimbrell’s lot for the beginning of ‘round the block.

Run the block with the following at each corner

5 burpees, 10 squats, 15 side straddle hops

3.0 miles – 80 burpees (meeting slapshot’s minimum requirement), 160 squats and 240 side straddle hops. Esso liked those the most – except that he couldn’t do them all in a row.

MARY: No time
ANNOUNCEMENTS: Yes
COT: 5th core principle

Thanks for the call, Funhouse. :eye:

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Murph Prep

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WARMUP: windmills, merkins low slow squats
THE THANG: mosey to student entrance for muscle ups and the first set of curtsy squats. Mosey to front of school for dips and squats. Mosey to teacher entrance for squats and merkins. Mosey to bus line for Nurs up the hill for curtsy squats and run to bottom for merkins. Mosey to COT for Mary and Airborne hip exercises.
MARY:
ANNOUNCEMENTS:
COT:

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Why do you F3?

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WARMUP: 25 SSH IC
THE THANG:
– Playset at WEP: Partner AMRAP, 3 sets of swing crunches and laps
– Pike Eng circle entrance: Partner AMRAP Decline merks, partner runs lap, 4 sets
– Grass hill: Partner AMRAP, 5 hill sprints, partner does Low Slow Squats
– Top Lot: Partner AMRAP, heals to heaven, run the hill

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Sneaky 2

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WARMUP:
High Plank
Downward dog
Upward dog
Merkins x 5
Repeat

High Plank
Downward dog
Upward dog
Shoulder tap x 5
Repeat

THE THANG:
Imperial Walker x 20 (cadence count)
Hillbilly Walker x 20 (cadence count)
Windmill x 20 (cadence count)
Lap around parking lot and pavilion
Repeat x3

Merkin x5 (cadence count)
Recover
Repeat x5

Heel elevated squats x20
Reverse lunges x20 (SC)
Good Morning x20
Lap around parking lot and pavilion
Repeat x3

Sit up get up x10
Modified flying squirrel x10 (no jump)
Inchworm x10
Lap around parking lot and pavilion
Repeat x3

ANNOUNCEMENTS:
Cannoli Run, HIM Camp, Summer of CSAUPs, The Murph, 4th of July Convergence

COT: Patience, peace, family, protection

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Derby Days

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Minor warm up
Jump Around House of Pain w burpees every time Jump is mumbled.
Horse Track with Pain Stations
1. Merkens, Dry Docks, Derkens
2. Squats, Bobby Hurleys, lunges
3. LBCs, flutters, hammers
4. Burpees
5. Dips, SSH, flutters
6. Jump squats, diamond merkens, plank

Got in 4 loops at least 2 miles.

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Dump Truck Mayhem

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Bringing the Kitchen Sink theme Eastward to The Premier CRHS AO, Bushwood. Coupons were everywhere—and I do mean everywhere! The frequent 5:45am dump truck visit was right on time at the middle school bball courts across Spitz’s namesake driveway, White Rd. The pax did a nice job, as instructed, creating a Cindy barrier to test our dear friend, The Dump Truck Driver’s, wit. Barricade be damned…our friend made meat mince of the ill-formed concrete blocks. As he accelerated towards our barricade, the pax stared in amazement in disbelief that our obstacle would do no good, and no good it did. Slash’s donated Cindy (one of six we’ll call Charlie) came as one unit. Charlie left as a pile of ruble with a splitting headache I’m sure. Poor fella took the full brunt of an accelerating 5 ton dumper determined not to be delayed in route. Charlie’s funeral at COT was a somber occasion, but we made the best of it as YHC turned the theme into Disruption and Perseverance. Unfortunately Charlie’s perseverance was for not—Slash, liking only the beautiful and pristine, declined Charlie a home for his return.

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