Tag: Kaiser

Four Corners

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Today we did a four corner workout on the NaFo football field.

We started with a mosey around the parking lot and circled up for some SSH, Moroccan NC, Cherry pickers/tappy taps, imperial walkers and windmills.

The 8 strong hit the field for four corners:

1st corner: Merkins, Flutters and Squats

2nd corner: Widearm Merkins, LBC’s and Mountain climbers

3rd corner: Diamond merkins, BB situps and Calf raises

4th corner: CDD, American Hammers and Box cutters

We did three rounds of each starting at 20 reps each then 15 and finally 10 reps.

We ended with some Mary at COT

Thanks to Harry Carey for letting me lead these men.

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Living Third

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Very brief warmup… Run lap at front of NAFO, plank til 6 is in, 2 exercises paired intentionally for burnout, cadence count until Q is burned out… repeat, repeat, repeat, you get the idea. Discussion for the morning was about Living Third.  

Lap

Plank Jacks 

Merkins

 Lap

Mountain climbers

Wide grip Merkins 

 Lap

Peter Parker’s

Diamond Merkins

 Lap

Bomb jacks

Monkey humpers

 Lap

Ssh 

Squats 

 Lap

Seal Jacks

Jump squats 

 Lap

LBCs

American hammers

 Lap

Flutters 

Big boys

 

Galatians Ch 5 v13 For you were called to freedom, brothers.  Only do not use your freedom as an opportunity for the flesh, but through love  r serve one another. 14 For the whole law is fulfilled in one word:  “You shall love your neighbor as yourself.” 15 But if you bite and devour one another, watch out that you are not consumed by one another.

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Punch List hand off to Maximus at The Coop

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2 guys showed at The Coop for a little pre-Ruck and life chat then the phone rang. With his Concentrica in order, Punch List had to head home. Thankfully, I attended most of elementary school so I knew how to read and really, that’s all I had to do. With the already-scripted Weinke on the Steve, I proceeded to Q the 9 other PAX through a rather nice tour of our mill town’s eastern most high school. Some would call this AO the best we have. I’m not sure on that one but it is definitely the most used.

Once the PAX were made aware of the unintentional Q bait ‘n switch, they were then disclaimed and led off into some dynamic stretching movements through the parking lot. I’m still not too sure what that means but hey, so it is written, so it’ll be done.

The message from Punch List to the PAX today was about community and truly loving your neighbor as we have the perfect example to follow .

The first stop was for some Hops & Burpees:
5 SSH (all in cadence)
1 Burpee (eventually all Burpees would be in cadence)
10 SSH
2 Burpees
15 SSH
3 Burpees
20 SSH
4 Burpees
25 SSH
5 Burpees
20 SSH
4 Burpees
15 SSH
3 Burpees
10 SSH
2 Burpees
5 SSH
1 Burpee

John 13:34-35: “A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another. By this all people will know that you are my disciples, if you have love for one another.”
Go ahead and think about that for a few moments.

We tend to judge others by their actions yet we judge ourselves by our intentions. What if we gave others the same measure of grace that we give to ourselves?
REPEATED

Mosey to the top of the hill by the pull-up bars for a set of 11’s:
10 pull-ups, run down the hill for 1 Bobby Hurley at the stop sign. Run back to the top.
9 pull-ups, run down the hill for 2 Bobby Hurley at the stop sign. Run back to the top.
Repeat all the way until you complete the last set which consisted of 1 pull-up & 10 Bobby Hurley’s.

Mosey to the goal line on the nearside of the field:
Bear crawl to the 50 with 2 Merkins every 10 yards.
Crawl bear back to the goal line with 2 Merkins (was CDD but that’s not in the cards for me right now)  every 10 yards.

COT

Punch List had more planned for the PAX but I got a little long-winded so it’ll have to wait for next time.

Pray for Cash!!

Punch List (by way of Maximus)…out
SYITG

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Senior CPO Robinson

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Five men posted at Honey Badger. Weather was warm and humid.
Start with a mosey run (included toy soldiers, butt kickers, high knees)

Warmup
SSH (12x I/C)
Windmills (12x I/C)
Imperial Walkers (12x I/C)
Morrocan N/C (12x I/C)
Low Slow Squats (12x I/C)
Arm Circles (12x I/C)
Peter Parkers (12x I/C)
Plank Stretches (12x I/C)

Hold plank
Read Extortion 17 story (copied below)
do 17 burpees
Short run to parking spot 31, do 31 merkins

Run to ROTC area

Thang 1
Five pain stations, do exercise for 50 seconds, rotate/rest 20 seconds
Each circuit through the pain stations will have a different exercise. There are three circuits.
Station 1 uses pull up bars: Pull-ups (circuit 1); Chin ups (circuit 2); Close grip pull ups (circuit 3)
Station 2 focus on core: LBCs; Shoulder taps; Hello Dolly
Station 3 uses cinder blocks: OH Press; KB swings; curls
Station 4 focus on legs: squats; lunges; monkey humpers
Station 5 focus on cardio: suicide runs; bear crawls; SSH

Short Run
Stop and plank. Read story of Senior Chief Petty Officer Heath Robinson (copied below)

Run back to ROTC building
Go through the five pain stations described above again.

Thang 2
Plank-o-rama
3 min plank
30 sec rest
2 min plank
30 sec rest
1 min plank

Fini
COT

NMM: 50 seconds on was a bit much for pull ups. We stayed together as one group, but this workout could easily be flexed up with more pax: just count them off by fives.
Nice to have a Kotter from Indian Land return to us FlipFlop. This was his first post in a long while and we had to resuscitate him twice and administer 10 cc’s of lidocaine drip per Rampart’s instructions.

In past Honey Badger workouts, I have chosen other Extortion 17 members to honor: Snr CPO Kraig Vickers; CPO Stephen M Mills; Specialist Spencer Duncan

Extortion 17
On August 6, 2011, a U.S. Army CH-47D Chinook helicopter approached a landing zone in Afghanistan 40 miles southwest of Kabul. The helicopter, call sign Extortion 17, was on a mission to support the 75th Ranger regiment that had secured an insurgent compound and were tracking down fleeing enemy militants.

As the Chinook approached the landing zone, two enemy fighters ran out of a building and launched rocket propelled grenades. The first round missed the helicopter, but the second struck its rear rotor blade. The resulting explosion caused a disastrous imbalance and tore the Chinook apart. The helicopter spun out of control and crashed. There were no survivors.
The loss of 31 us military service members was devastating singular loss. Those killed were some of the U.S.’s most highly trained and battle-honed commandos.

Today we honored Senior Chief Petty Officer Heath Robinson from Extortion 17.
Senior Chief Petty Officer Heath Robinson was born June 5, 1977 in Petoskey, Michigan.
The 1993 loss of a Black Hawk helicopter in Mogadishu Somalia had a significant impact on Heath and when he graduated High School 1995 he enlisted in the United States Navy with aspirations to become a Navy SEAL.
After training and various deployments in the US and Japan, he eventually completed his SEAL training and went on to serve with SEAL teams three and seven.
Heath deployed to the Middle east multiple times during his military service and returned to Afghanistan with his team in 2011.
Heath was killed in action on Chinook helicopter flight Extortion 17 on August 6th, 2011 and is survived by his wife, a daughter, his parents and two brothers.
Heath was laid to rest at Arlington national cemetery alongside many of teammates.

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Thin Blue Line:Retired St Louis PD Capt. David Dorn

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Good Morning men of The Fort

Today was my first day as Honey Badger site Q and I wanted to get the week started like a Hero. We had 9 Pax show up for a Heroes Beatdown and I hope I didnt disappoint them.

We started with a quick mosey around the NaFo parking lot followed by SSH, Morrocan Nightclub, Windmills and Imperial Walkers.

Then we headed over the the football field for 2 rounds of :

38 Burpees  ,  Run 100 yards

77 Flutters   , Run 100 yards

38 Merkins. ,  Run 100 yards

77 Squats.    , Run 100 yards

38 American Hammers , Run 100 yards

77 LBC’s  , Run 100 yards

And Bevause we did it so fast I added a DORA

100 CD ,   200 Boxcutters and 300 Lunges

I wanted to Honor Retired St Louis Capt David Dorn who served 38 years for the St Louis PD and at 77 years old was helping a friend work security at his Pawn shop when riots broke out and he was shot and killed by rioters.

Ended with COT

 

 

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March 11 at The Coop

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Super creative? Absolutely not?
Wordy? Definitely not?
Recap of the work done? Absolutely

GQ on warm up for his first ever crack at Qing. He ran us to a spot, performed some warm up exercises, adapted to the feedback and received the AAR in true fashion. That’s how we all get better; if we could all get an AAR after completing objectives.

YHC now on Q and we rant to the football field.

.5mi around the track at a good/heavy-breathing pace.
36 Mak Tar Jah’s
.25mi at a “get after it” pace
35 Mak Tar Jah’s

Planks & abs & stuff

Line up on the goal line
71 Carolina Dry Docks
Bear crawl to the 50yd line
71 Merkins
Crawl bear to the goal line

Mosey to the pull-up bars

20 Pull-Ups
Run down the hill to the stop sign
Nur back up the hill

COT

SYITG

GQ & Maximus

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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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Split Q / Shovel Flag Handoff at the Coop

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Lots of fun at the Coop on Wednesday. After a quick warm up which included 56 side straddle hops (representing 56 weeks of Punchlist’s leadership at the Coop) Punchlist delivered the first blow to the PAX.

Each Partner Wheelbarrows every other 10 yards for the length of the football field. At each 10 yard marker PAX performed that number of reps for each workout.

Endzone – Burpee Broad Jumps x 7
10 – Donkey Kicks
20 – Hand release Merkins
30 – Jump lunges
40 – Air Squats
50 – LBCs
40 – Air Squats
30 – Jump lunges
20 – Hand Release Merkins
10 – Donkey Kicks
Endzone – Burpee Broad Jumps X 7
Reverse Direction – All Together Now
Bear Crawls every 25 yards
15 Bomb Jacks at every 25 yard interval

2nd Round of Pain delivered by Kaiser

At the endzone performed a combination of exercises in cadence with the PAX
20 – Mock Tar Jays
20 seconds – Wide Arm Merkin – 6″ Hold Plank
10 – Burpees in cadence
5 sets of 10 push ups each
Run to the 50 yard line each set
Backpedal to the goal line each set

Group mozy over to the pull up bars. The bars were calling us and we answered. The pull up challenge was then initiated.

Started out with a group wall sit. Then 2 PAX would come off the line and challenge each other by doing 5 pull ups. Lots of mumble chatter erupted as each individual would get critiqued on their form. At the end of the workout New Site Q called out Old Site Q for a healthy & fun QVQ pull up contest. Group then ran back to COT to finish with very strong dose of Mary as the mumble chatter intensified.

Punchlist was honored for his leadership during the 56 weeks leading the COOP. He has truly been a strong leader to many including myself and I am honored to take the shovel flag from such a HIM!

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Dora Beatdown

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Seven years ago today I retired from the greatest police department in the world the NYCPD and  this morning I stand in the gloom with another great group of men that I had the privilege of leading in a Dora Beatdown and some added exercises that filled in our time at the end.

The brisk morning started with a mousey around the NAFO parking lot. We warmed up with some SSH, Tappy Taps, Windmills and Imperial Walkers.

The Dora consisted of:

100 Merkins

200 BBsitups

300 Squats

after that to fill in the time we did 25 knee ups, 25 flutters, 25 burpees, 25 LBC, 10 gaspumper and we held six inch plank several times to finish our beatdown.

COT followed…..we had 6 Bootcampers and 6 runners that split off after Broga

 

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20% More

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Today was a day a long time coming, but more in the NMM.

10 Men showed for a soggy beat down at the Coop.  Here’s what we did:

The Thang:

Mosey, with some shuffle, to the practice field.

COP

  • SSH
  • Mountain Climbers
  • Windmills

Gassers, repeating 5 times with exercises below between

  • 20 yards
  • 50 yards
  • 100 yards

Squats till 6, then MNC till 6

  • 12 Merkins IC
  • 12 Burpees
  • 12 Monkey Squats IC
  • 12 Bombjacks
  • 12 CDD IC

Mosey to Rock Pile

  • Pick a rock, 12 Man Makers
  • Run a lap to sign and back
  • Repeat x3, upgrading rock after each

Mosey to covered area for some Boat and Canoe and American Hammer.

Mosey to Pull Up Bars

  • 6 Pack

Run to Bottom of Hill, Backwards Run Up the Hill then to COT

 

NMM

As we gathered for #BTP, I commented that my FNG workout was at the Coop 5 years ago and it was a VQ for One Niner (BB here) and how it would be neat for him to be there 5 years later.  As we finished the COP and were about to run the Gassers, a lone figure came trotting up in the gloom… none other than One Niner.

I charged the PAX with looking to push themselves 20% more throughout the workout today.  The idea was that we get complacent or comfortable in our routines, but imagine what impact you could make with just 20% more effort to break out of your plateau, regardless of the arena of life.  I saw lots of good effort today with guys really pushing it both on the gassers and the man makers.  This is how we get stronger… by pushing beyond where we’d normally stop.

 

Announcements:

Yeti, Doty Run, Q School – Check your newsletter.

 

Prayers up for Marriages, Punch List’s M with baby pending, and being willing to share with others when life is hard.

 

Honor to Serve.

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