Tag: HarryCarry

Mark “Pitbull” McDowell WOD

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We had 4 PAX at Honey Badger for a hero WOD in honor of my friend and classmate Capt. Mark “Pitbull” McDowell. Here’s what we did:

The Thang

– Run 1 Mile
– 5 Minute Plank to honor the 5 service branches of the US Armed Forces
– 200 Calf Raises
– 300 LBCs
– Run 1 Mile
– 100 Muscle-ups on the wall at the school
– 200 Merkins
– 300 Squats
Return to COT

NMM

Monday we honored my friend Mark. Mark was a 4.25 GPA student, captain of the soccer team, and an all-around great young man. He was the guy you wanted to hate because he was good at everything. But once you got to know him, you learned that he was the type of guy you strived to be. When he graduated high school, he attended the Air Force Academy. Upon graduation in 2005, he completed Euro-NATO Joint Jet Pilot Training at Sheppard Air Force Base, Texas, and Introduction to Fighter Fundamentals at Columbus Air Force Base, Mississippi. Captain McDowell completed the Basic Qualification Course – F-15E in May of 2008 and was assigned to the 336th Fighter Squadron at Seymour Johnson Air Force Base, North Carolina.

Mark’s plane went down in Afghanistan. He left behind a wife, loving family, and many friends. As his grandfather said at his service, “He was born to fly and he died doing what he loved.”

If Mark were here today, he would have been the guy crushing the workout from the front with a smile on his face. He would have been the guy to encourage the whole time. Remember, we GET TO do this. Some others aren’t as blessed.

Aye!

Italian Job

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substi-Q at the pond

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My boy Poppins blew out his hammy doing something in the shower… sounds wild… so I figured PAX could chase me around for 45 minutes instead.

Pledge at 5:14 brief disclaimer and LFG

Out and back route up main street, right at light, turn around at QT.

Stopped a bout every 1/4 to 1/2 mile for in-cadence exercise escalator style.
Instructed PAX to join in on whatever exercise happening when they arrived

20 SSH IC
Add 5 merkins IC
Add 10 Squats IC
Add 15 OH Claps IC
Add 20 wide arm Merkins OYO
Add 25 LBCs IC
Add 15 Lunges IC

3.5 miles total

Feel better Pop

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Switcheroo at Block Party

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WARMUP: Quick lap of the parking lot then windmills, squats, light stretching
THE THANG: As the newly appointed (and very temporary Site Q) we did a mozy out of the parking lot and hung multiple rights to get to the parking lot behind Hobos for some four corners.
Pax to complete all exercises at each corner then do a full lap around the parking lot before getting to the next corner. Corners broken out as:
– Upper body (20 reps each) Merkins, CDDs, Dips, Shoulder taps
– Lower body (20 reps) Calf raises, Bomb jacks, Squats, Monkey humpers
– Abs (20 reps) Big boy sit-ups, American hammers, Flutter circles, Box cutters
– Full body (20 reps) Burpees, SSH, Mike Tyson’s, Single-leg merkins

Mozy to the parking lot across from what used to be the Hardee’s. (Kimbrell’s) Pax planked up for 4 plank-jacks, Mountain climbers, Shoulder taps, Superman’s. Rinse and repeat for reps at 4, 8, 16, 32.

Since we were in downtown Fort Mill, we did a quick history lesson on why the town has its name. (We are located half way between a British fort built to protect the Catawba Indians and Webb’s Mill). In honor of the town’s founding in 1873, we did 18 Merkins then ran down to the bottom of Main Street for 73 SSH.

We had about 5 minutes left at that point, so we did a mozy back to COT.
MARY: About 2 minutes worth
ANNOUNCEMENTS: Bethel, Grow Ruck, H.I.M. Camp
COT: Family, Health, Marriages

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Legs and core plus broga

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WARMUP:
Windmills, Moroccan night clubs, low slow squats, mosey to benches, number of pax x 2 for step ups on the benches

THE THANG:
Leg web :leg: :spider_web:
1 squat, 4 cal raises; 2 squats, 8 calf raises… progressive to 10 squats and 40 calf raises
Run to bars, not really, we couldn’t run, so speed walked to pull up bars.
Run to bottom of hill, 10 SSH, NUR (run backwards) to first tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to second tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to third tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to fourth tree :deciduous_tree: and do 5 squats; a few pax did an extra circuit.
ABS web
1 big boy sit up, 4 heel touches; 2 BBSU, 4 HT… progressive to 10 BBSU and 40 HT. Lots of mumblechatter after this one.
Mosey to COT AREA

MARY:
Broga for 13 minutes. Great way to end a simple but effective workout.

ANNOUNCEMENTS:
flag handoff to Splinter; 3,4,5 and 6 folds by different PAX

COT:
Stays in COT

TINSEL :christmas_tree:

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10×10

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WARMUP:
Jog, some of the warm-up standards. Then run to base of the hill leading down to Springfield Elementary.

THE THANG:
10 exercises, 10 reps each (4 count). Pax do first exercise then run to top of hill and do one burpee. Round 2, do first and second exercise, then run and do 2 burpees. Round 3, do first, second and third, then run and do 3 burpees. Exercises listed below.

1. 10 Mountain Climbers
2. 10 Squats
3. 10 Shoulder taps
4. 10 Seal Jacks
5. 10 Hello Dollys
6. 10 Plank Jacks
7. 10 Bomb Jacks
8. 10 Merkins
9. 10 LBCs
10. 10 Burpees

MARY:
Around the horn for each pack to do some ab work.

Thanks for the opportunity to serve, Kaiser!

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King of the Ring VIII

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WARMUP:
yea. Nothing fancy:
SSH, IW, HW, Windmill, yoga

THE THANG:
10 pull-ups
20 merkins
30 squats
Farmers carry 2 cinder blocks 440ft downhill
Run around Sugar Creek Elementary
Farmers carry 2 cinder blocks 440ft uphill
Bear crawl 50ft out and 50ft back

As many rounds as possible

Harry Carey was King of the Ring with 3 full rounds completed. He almost got done with the first Farmers Carry on round 4. :first_place_medal:

2nd place didn’t even start the bear crawls on round 3. :grimacing:

MARY: a few flutters in the wet for the 6

ANNOUNCEMENTS: newsletter (accessible from the homepage)

COT: was held

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Full Maltz

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WARMUP: some light yoga and warm up exercises. Honored Master Sergeant Michael Maltz
THE THANG: 1) Run 400 M 2) 25 Pull ups 3) farmers carry two cinder blocks down the hill and back 4) 25 dips 5) 50 push ups 6) 25 knees to chest 7) 50 lbcs 8) Run 400 M – then repeat a 2nd round
MARY: flutters, pickle pointers, hello dolly, v ups
ANNOUNCEMENTS: fireside fellowship upcoming 2nd F event
COT: marriages, kids, patience

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Pea gravel protein

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Three pax braved the wet conditions and ran over to Grace church for:
Warmup: SWIMLAPPs: SSH, windmills, imperial walkers, Moroccan n/c, low slow squats, arm circles, peter parkers, plank stretches; all about 10-20 in cadence.

Thang 1: HIIT routine
Chapter 1: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
monkey humpers
Squats
dips
Bobby Hurley’s
Chapter 2: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
CDD
Amer Hammers
Plank jacks
Chapter 3: Do the below 45 seconds on, 15 sec standing rest in between
burpees
Imp Walkers
Squat jumps
derkins
SSH
Thang 2: Pea gravel Protein shake: Rifle carry the pea gravel canister around. Have two of them. Debatable on their weight; we guessed 35 lbs.
Thang 3: heavy ball toss: on your six, do a sit up, toss ball to other pax
Thang 4: step ups; I like step ups.
Mary
COT
Fini

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The Griff & The CIA 7

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Well, the Site Q was under the weather so we :hand_with_index_and_middle_fingers_crossed: that someone would show up who had a key to the NaFo track. Thankfully, since it’s the first day of school, the football coaches had it open as the team had a morning practice. We debated for a few minutes whether we would risk going in or not, but after he drove away and left it open, we decided to risk it, especially since we had some nur-ing to do.
WARMUP: Windmills, Cherry Pickers, SSH, mosey to the track
THE THANG: The Griff:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of U.S. Air Force Staff Sgt. Travis L. Griffin, 28, who was killed on April 3, 2008, in the Rasheed District of Baghdad, by an improvised explosive device strike to his vehicle.
Griffin is survived by his son, Elijah.

After that, we headed over to the bars and blocks for:

The Seven
7 rounds for time of:
7 handstand push-ups
7 thrusters
7 knees-to-elbows
7 deadlifts
7 burpees
7 kettlebell swings
7 pull-ups

A suicide bomber http://www.nytimes.com/2010/01/05/world/asia/05cia.htmland one Jordanian officer at a remote base in southeastern Afghanistan on Dec. 30, 2009, after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched into the memorial wall at the CIA, forever in their names. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

I thought that this was either going to go super fast or take us the rest of the time. It took us the rest of the time. It’s surprisingly a smoke-fest for your shoulders and arms. We walked to get our heart rates down back to COT.

MARY: LBC’s, Flutters, LBC’s again, Hello Dolly’s.
ANNOUNCEMENTS: Bethel, New Gloom Scheduler, read your newsletter.
COT: Prayers for the first day of school for kids. Watch out for all of the kiddos on your drive to work. Prayers for marriages and kids traveling.

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