8 men came out to see where they stand on the 2019 Q3 PFT. YHC is on the IR for a tummy issue. Youts is the only 3 Peat Participant. And WOW has he made some awesome progress! Here are the numbers:
Here are ALL the numbers:
There was alot of chitter chatter on Twitter…..and Slack……leading up to this workout on 7/1 regarding posting to Badger or some other location in the greater Fort area. I ponder if some thought my idea of a finishing this Badger workout with an earned patch was like luring kids with candy and less worthy. I guess others though 0430 wakeup was a little too early, disturbing their beauty sleep, and had to lament about that as well (even though preruns and prerucks some participate in do indeed launch around that time). I guess some people still think Badger workouts ONLY come from a book.
Well, I like to think they were all wrong. If others chose to not post to Badger, that’s their choice. That’s part of what 7/4/1776 is all about.
But 11 HIMs did show up early. They heard my disclaimer. We had a VERY brief warmup run then the COP right at the start
15-20 or so of the following to loosen up a little:
* SSH
* Windmill
* IW
* MNC
* and a few other things
Then off we went to the track/football field for the main event.
The Honey Badger 1776 Challenge
Music was provided. Not the death metal Dirty wanted to satisfy his unicorn rainbow spirit animal urges, but what I provided was good enough. MAN WAS IT HOT!! We all were completely coated in those little rubber pellets in the artificial turf field. Longshanks was King for sure, but we all pushed each other through it and everyone completed it. That was the goal, and we met it.
As we were around #12 or so the sun started coming up…..an amazing red glow that got brighter and more vibrant as daybreak drew closer. We all took a moment now and then to admire God’s creative artistry on display. It was absolutely stunning. and seeing it as your rounded the curve halfway through a lap was quite motivating. It gave you that little boost only He can do.
Back to the COT for a little discussion on Freedom, getting patched, and A/P/P.
Those who were there earned a “Freedom Isn’t Free” patch. Yes, a patch. For one, in honor of 7/4/1779. For two, the BoP is pretty much a mini CSAUP. Completing a slightly watered down version (half the running. a few different exercises, but more exercises) IMO warranted something to remember that.
Freedoom Isn’t Free
As well drew close to Independence Day on that Monday, I wanted everyone to remember what went into achieving our independence. It is not just about the soldiers who fought and died in the Revolutionary War. They are a huge part of why we have our independence, but so are the people who essentially started the war. In the years leading up to it, the men and women behind the rebellion from British rule were forging the foundation of a new, independent country knowing that their actions could lead to their own death, or to harm of their loved ones. That took alot of courage to stand behind their convictions. They wanted this country to stand and prosper on its own ruling power, but in order to do that they collectively had to stand and fight on their own willpower. They knew that once they declared freedom from the Kingdom of Great Britain, there was no turning back. Either they would become a free country, or they would all die trying. When those 56 men of the Second Continental Congress from the Thirteen Colonies that made up the fledgling nation signed the Declaration of Independence, they knew the gravity of the situation but were more than willing to do so. Their act of signing and ratifying the Declaration of Independence was an act of treason, punishable by death. Those men were hunted down. Their properties, belongings seized. Their families were taken prisoner or sometimes executed as well. But that did not matter to them. While other men were dying on the battlefield, they were dying behind the lines. MANY made the ultimate sacrifice to forge our freedoms. To this day MANY have made the ultimate sacrifice since to ensure they remain in place. Never forget that. Never take anything you are blessed with in this country for granted, for there are MANY with MUCH less. Pay what you have forward to others less fortunate, even if it means taking risks – however they may affect you – to do so. That’s how this country, and world, will get better. That’s how our country was born.
Happy Independence Day!! Happy Birthday USA!!
Thanks for the opportunity to lead.
-NASA
Nine men came out to the party. Weather was perfect.
Warm up
Mosey Run
Circle up and do:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner
Thang 1: Elevens
Pull ups at the top of the hill
Bobby Hurleys at bottom
Start at bottom of hill
Thang 2: Global Warming
side shuffle in a circle and call exercises
SSH
Bobby Hurleys
Mountain Climbers
OH claps
Arm Circles
Etc
Thang 3: Sally Routine
Low plank/high plank [Flower by Moby]
Five minutes of Mary
Abs: LBC, freddie mercury,
Word of the month is: Salvation
This verse spoke to me: Matthew 7:13. Reminds me of the guardrails we need in our lives.
The Narrow and Wide Gates
“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it.”
COT
Prayers/Praises include: all the school kids at home and the energy they have during the summer months.
music playlist:
Takin’ care of business (BTO)
Big Bottom (Spinal Tap)
Back Door Man (the Doors)
the Man (the Killers)
Immigrant Song (Led Zeppelin)
My Hero (Foo Fighters)
Fire (Jimi Hendrix)
19th nervous breakdown (rolling stones)
Today (Smashing pumpkins)
Wednesdays are great. You’re in the middle of the workout week and your body and mind are prime to push things a bit. Today was no exception at the Coop.
No FNGs. Disclaimer was disclaimed. Off we went.
Slow mosey around the parking lot and pretty much back to the COT area for the COP:
15-30 of the following, keeping folks off balance:
* SSH
* WM
* IW
* MNC
* LSS
Then off to the track for the following:
Hillbilly 12s:
You vs you, as far as you can push it. 12 rounds of the following:
Most completed 8-9 rounds, a few completed more. Everyone did great!! There was a lot of good mumblechatter as always with the Coop group, as well as some good ol fashioned complaining which means I did something right. If I can get Alchemy to slow down then I know I picked a good workout routine.
Kudos to those PAX who said they are not runners, that they do not like running – they ran well the WHOLE TIME and pushed themselves. That’s how you get better at a weakness.
We do not do enough regular running / cardio in my opinion. We made up for that today. About 3 miles running plus around 80 BH and HH. Cardio health is the key to your longevity. Do not slack on it!!
Back to COT for Announcements, P&P.
Thanks Punch List for the opportunity to lead.
-NASA
19 HIM + 1 FNG showed up at The Coop for another round of Duck Season. Punch-List made the request to Q that night after YHCs VQ. Welcomed that offer and knew another solid #beatdown would be required. Took a bit for me to come up with a solid idea but after completing the 40 day challenge (Thanks Cakeboss) and the Travis Manion, 400-29-7, it came to me and Duck’s Modified Manion was born.
Arrived about 15 minutes early to get rucks and sandbags in place and look the area over once more . Dirty Harry was already on site. From the type and volume of the music coming from his SUV, I now understand why he is so pumped in the Gloom.
Circle Up
1 FNG on hand Robert Farmer, now and forever known as “Token” and a mess of veteran Pax ready to rock. Quick Disclaimer and we are off.
Snake around the parking lot on a brisk mosey -pickup 1 additional ruck and sandbag on the way and head to the FB field for the fun.
COP/ Warmup
20x SSH – 20x windmills- Drop to plank position and hold for enough time to sweat. Down to Supermans- hold 10 secs-+10 sec count down by Punch List-rest. Back to Superman- hold for 10 secs+ 15 sec count by Pothole. Move to Plank and hold- Quizzed Dirty Harry on how the DSM gave him a better perspective on Mental Toughness and Mental Health Awareness. As he pontificated on the subject apparently some in the circle (DrkH) felt the plank burn and mumble chatter ensued over the length of the answer not the substance of the answer. Move to downward dog and into honeymooners 3x to get everyone a nice stretch.
Recover and move to the end-zone.
The Thang- “Duck’s Modified Manion 400-40-7”
Tribute to the Travis Manion WOD and the 40 day challenge we concluded at the beginning of April.
7 Rounds to Complete- done in any order due to the limited number of coupons and the large number of Pax.
Well, YHC has heard stories of PAX Splashing Merlot but never had it happen at an AO I was at. Well that changed today on my 2nd Q. Somewhere around round 5-6 our newly adopted Pax, Token, had to leave the the line of sight to take care of that business. YHC thinks it was the weighted run and squats that did him in. He rebounded well to finish the morning off in stride. Good On ya Token, Welcome!
Big Shoutout to Blart w/ F3 Naiperville IL who posted with us today. Good 2ndF on the track with him.
With 2 minutes to spare quick Mosey back to COT. IT issues killed the video somehow.
Praises- Smokey’s father is home recuperating after a heart attack and by pass last week.
Prayers- Cornerstone mentioned a friend that had a relapse of cancer. Prayers for PAX traveling on business. Stang continued prayers after the loss of Pappy. Missing one or two I’m sure.
Thanks Punch List For the opportunity to lead a Great group of #HIM. Reach out anytime. Good Times were had by ALL, I think?!?
Duck Dynasty
Disclaimer
Short Mosey
Warmup:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Cherry pckers (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner
Thang 1
Honoring the 31 Heroes of Chinook flight Extortion 17, shot down in Afghanistan in 2011.
Routine
Partner up
Partner 1 runs 400M loop
Partner 2 begins exercise routine:
31 LBCs (switches to heels to heaven about half way )
31 CCD’s (switches to Dips)
31 Squats (switches to Calf raises)
P1 picks up where P2 left off
Cycle through for 31 mins
Run to Pull up bars
Thang 2
Honoring Senior Chief Petty Officer Kraig Vickers (one of the 31 heroes aboard Extortion 17). Kraig was a Hawaii native.
10 L pullups
10 toes-to-bar
10 chin ups
10 knees-to-elbow
10 Burpee pullups
Mosey back to COT area
Five minutes of Mary
COT
Prayers/Praises
Goruck went well and no injured PAX
Prayers for Stang and his family with the loss of his grandfather; prayers for those in medical care; praises for PL’s baby getting past eczema.
Welcome FNG Alchemy, who is Dirty Harry’s nephew in the CLT area for some weeks and will be posting with us.
We had 23 PAX show up for my VQ this morning….the support was much appreciated.
The morning started with a quick jog around the NAFO parking lot and ended with a standard warm-up of Imperial Walkers, Morrocan Nighclubs and Hillbilly Walkers.
Today we Honored a Fallen Soldier and NYPD Police Officer and our workout consisted of :
10 Burpees and a 100 yard run
27 Merkins and a 100 yard run
10 Donkey Kicks and a 100 yard run
27 Big Boy situps and you guessed it a 100 yard run
10 Lunges and a 100 yard run
27 Squats and who would have thought another 100 yard run
We Rinsed and Repeated ….. Some rinsed and repeated more than others.
Thanks to Dirty Harry and Punchlist for pushing me to lead this great group of men and getting my VQ under my belt.
Shield
This semi-warm morning started with YHC running up to the eager PAX at about 5:14 and 30 seconds. Bonsai and YHC took a nice little detour on our way as we were engaged in conversation and your truly was on autopilot driving to WEP. After dropping off the giant wienke and the tune machine, Bonsai and YHC hustled over. After a very quick disclaimer, we jumped right into the warmup where we stood.
Warmup included: SSH x25, Windmill x8, low slow squats x10, merkins x10, big arm circles forward and backwards 5x / arm, Moroccan night clubs x20, downward dog and honeymooner, and last but not least mountain climbers x20. We also did some shoulder stretches and you’re about to see why if you keep reading…
Medium paced mosey to the back of the school where the fun was about to begin. As we gathered at the playground, we circled around the giant cardboard wienke which laid out a board of pain of sorts “Jack Webb” style…but with a “Webb Jiffy” black diamond twist (named Webb Jiffy b/c of Jiffy’s creation of the Dick Webb)! I think this was my first (maybe second) black diamond Q, so I was excited to see how this played out. I think it delivered once the reading ensued and was followed by groans and “you’ve got to be kidding me”. There was no kidding, but there was music so that’s worth something! Music got cranked on, we partnered up, and off we went!
The Thang – “Webb Jiffy” black diamond
This workout was “Jack Webb” inspired, and more notably Jiffy inspired for the comments noted above. For anyone saying, “what is a Jack Webb”? A Jack Webb is 1 merkin, 4 overhead claps; then 2 merkins, 8 overhead claps; 3 merk, 12 OC…all the way up to 10 merk, 40 OC. So you get the idea…
Exercise 1 (again, Jack Webb based) – Name “Dick Webb” (black diamond version)
Exercise 2 – named “Crack Webb”
Exercise 3 – name “Plank You Webb”
PAX made it to “Plank You Webb” but we ran out of time. Looking back to the workout, there was no stopping, no 10 counts, no stop for a message from the Q (which YHC should have done something). From a positive light, this workout was very 1st F focused so there was mumblechatter during times of taking personal breaks and YHC considers that a win.
Mosey’d back to COT, took a quick pic for evidence, counted off with the Pennywise crew and name-o-rama followed by announcements, prayers and praises. In the end, we pushed ourselves past what YHC would be close to categorizing as “looked good on paper”, but where you’re planning for black diamond and trying to #accelerate, no one quit and the partners ensured accountability.
Thanks to Jiffy for the opportunity and the push for YHC to challenge myself for this idea. Had a great time and actually still feeling the aftereffects…which may also be coming from Deacon’s Q at The Hive or the beating YHC just took from Band Camp and Flat Tire at The Fort. Either way, I’m beat as I’m writing this!
Shady
On this cold Wednesday morning in the gloom (sub 30 temp), YHC did a quick disclaimer after no FNGs were identified and took off for a quick mosey. Circled up for some stretching and warm-up to get the blood flowing with the following: SSH (varying speeds, but mostly double and triple speed), diamond merkins, handful of burpees, low slow squats, arm and shoulder stretches, cherry pickers, more SSH at various speeds, and mountain climbers.
Had the PAX head over to the pull up bars while YHC went back for speaker and weinke. YHC then laid out the plan for the remainder of the time – call it ~35 min….
The Thang
Needless to say, this looked really good on paper YHC admits, but only to the running! Note to future self is just 1 loop (maybe 2 max), but keep the rest of the exercises. While there were some groups that made it through the 2nd round (30s), there may have been a few that got partially into the 3rd round / 20s. Either way, the low temps became an afterthought and with 5 min remaining, we packed up gear and headed back to COT for a couple rounds of Mary called out by the PAX where mumberchatter ensued.
All things in COT were had and we all set off for our day. The push, partnership and accountability we had for 45 min was inspiring as YHC heard from some of you first hand how good it was to “feel the burn” from the workout. This didn’t necessarily come from YHC and the workout, but the push you gave each other. And looking back to the running portion, not such a terrible idea b/c YHC did give you a “cool down” period and a chance to do some 2nd F with your partner – so you’re welcome! HAHAHA…maybe the PAX just didn’t need so long of a cool down.
Always a pleasure to take the reigns to write the workout and look back in the backblast write-up, but always exciting to see how it shakes out once the 45 min bell rings! Until next time…
And as a last add, this workout was inspired from #DOAH and his Honey Badger service member “Clovis” from the HB hero book. While we didn’t get to do the Clovis workout on Monday, this workout, although modified slightly, was also a tribute to Clovis.
Shady
It was a crisp February morn… crisp enough to wear short sleeves, in fact. A change was in our midst and you could feel it coming in the air as Phil Collins would say.
Three weird-O’s (NASA, Dirty Harry, and YHC) showed up at approximately 4:10-4:13 to pre ruck four miles. Wegmans joined in somewhere along the way to get his daily mileage in, and then peeled off to get the field ready for his Weinke.
As Wegmans prepped, we finished our rounds and met up with other PAX around the shovel flag, which would soon be in my possession. Sixteen was the count.
Wegmans called the time, disclaimed the disclaimer, and then took us to the field.
We moseyed, we circled up, and we wind milled. Three times, in fact. Just enough to get Ginsu going about his affection for this specific movement. I cannot recall the other warm up exercises, but they were all counted to prime numbers in true Weginator fashion.
It was at this moment that I realized I had to utilize the best part of the AO. The toilet. I truly understand why NaFo is the #bestAO now.
Wegmans counted us off by 1’s and 2’s as I ran for the facilities. I took my break and found there was a 100 yard race of burpee/tire flips (one at a time), and my team has lost. This meant we did 10 Burpees while the other team did monkey humpers in our direction. We had a second chance, and we just about prevailed until shenanigans took place. Wegmans punished all of us with Burpees. That was fair.
Then he handed it off to the new site Q. I had some plans as well…
Football Field Circuit
Partner Workout
Each Partner Wheel Barrows every other 10 yards, both partners complete workouts equal to yard marker on the field that you land. Start at one end zone and work toward the other.
Endzone – Burpee Broad Jumps x 7
10 – Donkey Kicks
20 – Hand Release Merkins
30 – Jump Lunges (each leg)
40 – Air Squats
50 – LBCs
40 – Air Squats
30 – Jump Lunges (each leg)
20 – Hand Release Merkins
10 – Donkey Kicks
Endzone – Burpee Broad Jumps x 7
Gotta go back across the field.
All Together
Bear Crawls every 25 yards, stop for a workout
25 Yards
15 Bomb Jacks
25 Yards
15 Jump Squats
25 Yards
15 Bomb Jacks
25 Yards
15 Jump Squats
Props to Shield for kicking this weinke’s tail on his second post.
End with some Jack Webbs to burn the shoulders – made it to 5 Push Ups & 20 Claps.
Headed back to COT to do some quick Mary.
Ended with a shovel flag hand off. Looking forward to Site Q’ing the Coop for the foreseeable future. Hopefully I can keep the same momentum that Wegmans had working. Thanks to Wegmans for what he’s done with this AO. A true HIM.
Due to my slacking and not submitting this backblast immediately… I’ve lost track of the prayer requests. Please forgive me for that.
Some @HeardatF3 Mumblechatter…
Dark Helmet: “I wonder how this split Q is going to be?”
Wegmans: “Well I’ve already seen PL’s Weinke… so…”
Punch List Out.