Tag: Geronimo

9/11 NaFo Tower Climb

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Today on the 19th Anniversary of September 11th I had the privilege and honor to lead the men of The Fort in my version of the Tower Climb.

We honored my friends who gave it all to make sure the citizens of NY would be safe.

POLICE OFFICER RAMON SUAREZ TD-04 NYPD

POLICE OFFICER MARK ELLIS TD-04 NYPD

POLICE OFFICER ANTONIO RODRIGUES PAPD

We started with a two lap ruck walk around the track and then jumped right into the climb.

The goal was at least 30 times up and down with 9 inclined merkins and 11 squats at the bottom. There was some mumblechatter, it was hot and humid but the men of the Fort did not disappoint….if you completed 27.5 times you climbed the equivalent of the Towers.

I was proud to lead and share my experiences from that fateful morning that changed the world as we knew it.

It was also great seeing DIRTY HARRY return to the gloom

We end with COT and prayers for all the people lost and the people affected still.

FIDELIS AD MORTEM…..ALWAYS FAITHFUL

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16 for minutes at The Ranch

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15 PAX joined YHC this morning for minutes at the Ranch. I wanted to try something a little different which can be a challenge but thankfully, all were willing to test it out. It was touch and go with ShopVac and Nature Boy at the start but fortunately, they decided to stay with us.

Here’s the deal. One exercise for 1 minute followed by a 10 second rest. Then an exercise for 1 minute followed by a 10 second rest. We did that from 0515-0600. The exercises are listed below but know that there is a 10 second rest between each.

Side Straddle Hops
Windmills
Jog
Squats
Calf Raises
Run
Peter Parkers
Parker Peters
Run
Carolina Dry Dock
Air Press
Run
Left side lunge
Right side lunch
Run
Box Cutters
Freddie Mercury
Run
Wide-Arm Merkins
Overhead Claps
Run
Jump Squats
Squats while on the balls of your feets
Run
X’s & O’s
Flutters
Run
Diamond Merkins
Bent over rows
Run
Reverse Lunges
Run
Plank
Run
LBC’s

Back to COT

Simple yet hopefully the PAX found it effective.

Until next time.
SYITG

Maximus

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New Fellowship Ruck AO Official Starts 9/10 at 5 am

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The fellowship ruck Sole to Soul that we have been doing unofficially for about 3 months has been gaining momentum so we have official start  date of 9/10 at 5 am. We shoot for  4 plus miles every Thursday starting at Panera Bread in Kingsley followed by Hanging with Stang afterwards. What better way could you start your day with a awesome mumblechatter while rucking and a great conversation afterwards with a great sunrise. Join YHC as we launch this AO. I look forward to seeing you in the Gloom.

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What Hill?

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As always, love having the opportunity to lead.

Today, kettlebells at The Snake Pit…

15 HIM looking to work hard came out for the latest edition of what I would like to characterize as a solid beatdown, most others would call stupidity.

Off we went.  Hold up – I broke the cardinal rule of disclaiming the disclaimer…and what was worse, we had an FNG.  Fear not, we have a astute bunch that quickly pounced on the oversight.  So I disclaimed the disclaimer and we were off – for reals this time.

For those who have not participated in a SoD beatdown, running with the bells in commonplace. We mosey’d to the top of the hill, next to the football stadium, to collect the 6 and begin our warm-ups.

A cocktail of warm-up exercises including SSHs, windmills, imperial walkers, planks, and mountain climbers were served up over several stations as we made our way down the hill to the main event.

At the bottom of the hill, we found ourselves at the base of different hill perfectly suited to run up and down (with the bell).  This was the main event…

Rotating through the exercises, the PAX were instructed to perform and 1 exercise at the bottom of the hill, run to the top, perform a different exercise, run back to the bottom, and then rinse and repeat with the next exercise.

Bottom:

(1)Plank Rows w/ merkin, (2) Curl into O/H Press, (3) O/H Press into Tricep Extension – all with the bell

Top:

(1) Box Jumps, (2) Step Ups, (3) Calf Raises – all with the bell

Once the PAX completed 3 sets 9 times up and down the hill, some additional upper body and leg work was completed (going up and down the hill), followed by a few “jail break” sprints back up the hill.

With several minutes left before COT, the PAX mosey’d their way back up the original hill to the reward of body destroyers until COT.

Count-o-Rama, Name-o-Rama, FNG Name:(Gilligan), Announcements, Prayers/Praises, Closing Prayer

As always, great to lead this group of HIM – everyone challenged themselves and put in some nice work this morning.

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We jumped the fence, but could not escape the Ring of Fire

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Thirteen men were present for the workout at Alcatraz.  Four pax arrived early for a 3-mile run with pull-ups (mini bootcamp).  Geronimo came early to set up his half hour of pain.  It looked like we were in for a difficult hour.  After a quick disclaimer, YHC began with the standard warm-up exercises:

SSH x 20

Imperial Walker x 15

Windmill x 10

Plank stretch

Next, we ran across the baseball field near the pitcher’s warm-up cage to the top of the hill.  Once up the hill, we did 5 burpees…Trucker complained so we did 5 more.

Next, we ran back to the baseball field next to the restrooms.  We partnered up for a series of exercises.  Partner 1 performed an exercise on the field while Partner 2 ran across the field, jumped the fence, ran up the hill, and performed an exercise.  Flip flop once complete.

Exercises:

Round 1 – Merkins (1) , 5 bomb jacks (2)

Round 2 – LBCs (1), 10 bomb jacks (2)

Round 3 – Balls to the wall (1), Run to fence and back (2)

Round 4: Burpees (1);  5 bomb jacks (2)

Next, we jogged to the bottom of Hill. We ran up backwards to the street sign and forwards to the top.  Back down to the bottom and repeat.  Once we were at the top, we ran back out the parking lot for Geronimo’s Q.

We started at the field where there were three medicine ball.  We split into three groups behind each ball.  The first person threw the ball and did an exercise, the next person did the same. Essentially, an interval run with a heavy object.  We did three rounds of this exercise, switching the balls between the teams.  At the end of each round, the winning team got to decide the penalty exercise for the other two teams.

Next, we moseyed to the basketball court where there was a circle of cones laid out.  Each cone had an exercise written on it.  Complete the exercise, bear crawl to the middle, five burpees, and bear crawl backwards to the next cone.

Great work by everyone today!

 

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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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Bell Danglers

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Fourteen/Fifteen bell slingers decided to make the hard decision and accelerate their Wednesday morning. A disclaimer was made and we were off. We slowseyed over to the front of the school with the bells for a traveling warm up.

  •  10 side straddle hops than a mosey
  • 10 windmills than a mosey
  • 10 merkins than a mosey
  • Toy Soldiers
  • Karaokes

The Thang:

Dora is her name. Pain is her game.

Partner #1 – 100 KB Swing, 200 Bent Over Rows, 300 Merkins

Partner #2 – Run up to the top of the hill by the high school entrance sign and do 5 burpees.

When partner #2 gets back switch assignments.

After the pain was fully unleashed, we slowseyed back down the hill near COT for thang part 2.

The Thang 2:

Bear crawl with bell two parking spots and do 3 man makers. Went halfway across the parking lot and there was a half time performance.

Half Time: 10 snatches sprint across the parking lot and back. 10 KB swings sprint across the parking lot and back to your bell.

Half time was over and back to the rest of the scheduled program. Continue to bear crawl across the rest of the parking lot while doing 3 man makers every two parking spaces.

Back to COT for 30 seconds of LBC’s at Santini’s request.

Announcements, prayers & praises.

Thanks for the opportunity 3D.

-JWOW

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