Tag: Marty Byrde

Honored Staff Sergeant Paul Neff II

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Today we honored Staff Sergeant Paul Neff II. He graduated from Fort Mill High School in 1991 and joined the Army soon afterward. Paul served with the 5th Battalion, 101st Aviation Regiment, 101st Airborne Division. On November 7, 2003, his Black Hawk helicopter was shot down near Tikrit, Iraq, he was 30 years old,

His family described him as someone who loved being outdoors and loved serving in the Army. He was father to a young son. A former commander remembered Neff as a leader who worked alongside his soldiers, cared about their readiness, and set a standard for teamwork. Paul was a father, a teammate, and leader remembered for working alongside his brothers.
Veterans Day is this week and gives us the chance to thank all who have served. Today, we remember Paul and the family and fellow soldiers who carried on after his loss.

WARMUP: Usual suspects

THE THANG: Partner work carrying heavy things, lifting Cindy, and visiting the bars.

MARY: No time for her this morning.

ANNOUNCEMENTS: Read you NL

COT: STK!

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The Hive-Style Modification

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I’ve grown to really appreciate The Hive due to the push to get stronger, the consistent PAX in attendance and the number of FNGs these Site Q’s are bringing. Let today be no different.
The problem however, is I needed to significantly modify this workout due to a shoulder issue I’m wrestling right now. Here’s what happened in this workout solely focused on legs & core.
Take your KB to the near corner of the big parking lot.

WARMUP: Leaving your KB in place, run down the first parking lot lane, NUR the next, then run, then NUR, etc.
Peter Parkers, Cossack Squats (essentially side-lunges),, Parker Peter, Jump Squats, Heels To Heaven.

THE THANG: With Kettlebell
20 Standing Lunges (right) & 20 Core Side Bends (right)
20 Standing Lunges (left) & 20 Core Side Bends (left)
Run the parking lot lane and back.
25 Dead Lifts & 25 Sumo Squats
Run the parking lot lane and back.
25 KB Jump-Overs & 25 KB LBCs

Head to the circle by the football stadium
Ground the KB and run up to the stop sign & back.
1min KB 1/2 Squat hold
Run up to the stop sign and back
10 single leg Romanian Dead Lifts (ea leg)
20 Low, Very Slow Squats
Run up to the stop sign and back
20 Slow Flutter Kicks

MARY: See Above
ANNOUNCEMENTS: Excavation!!!
COT: 5th CORE Principle and name Fedora!

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What keeps you going?

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  • MOLESKINE: That portion of the BackBlast in which the Q describes interesting things about the workout that are at least partially true. I’m in a pretty good place right now.

WARMUP: Searched for my phone.
THE THANG: We explored “What keeps you going?”
MARY: The wind whispered.
ANNOUNCEMENTS: Fail
COT: Fail

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Cindy Tug-o-War

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WARMUP: 11s – Pullups and Big Boys (Cut short for time)
THE THANG: 1v1 Cinder block starts at the 50 yard line. PAX start at opposite goal lines. 1 minute alternating turns.

MOD to and from the cinder block: Running
Buy-in to move the block towards the opposite: end zone is 8 modified Mike Tyson's (Crazy Richie)
MOD with block: Rifle Carry (Modded to goblet carry)

Finished with 10 Burpees.

MARY: Full of Grace
ANNOUNCEMENTS: 4 B's, Bethel, Trash pickup.
COT: Flag hand off, P&P.

Cindy Tug-o-War

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Is That Jason?! Run!

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Twas the night before Halloween when all through The Fort every Pax was watching football, baseball or some other dumb sport.  

But down the road, on the east side they say:  Something spooky was stirring, maybe even scary was at bay. 

Not Jason or Michael or Chucky would be found, it was Drop Thrill trying to run down some needy sad clown. 

He wasn’t  thinking about a useless coaster stat, but was planning a Weinke that would cause you to scream  what’s that?!

So tell the Fartsack today that tomorrow you can’t stay. For Halloween at The Yard is definitely going to slay.

1-run
2- Wide Arm Merkins
3-Jump squats  
4-LBCs
5-Diamond merkins
6-Imperial walkers  
7-Rosalitas  
8-Slow flutters  
9-Low slow squats  
10-Lunges (10 each leg)
11-Merkins  
12-Burpees  

Thanks to the 5 men who came out for this fun and scary time. Happy Halloween! 🎃

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Semi professional

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WARMUP: with some stretching, mumble chatter, etc.

THE THANG: Went to the tennis court bleachers as home base with bells (and so I could have balance)

Did multiple circuits of KB thangs

Dips
Skull crushers
Lawnmower pulls

Then ran a large lap

Curls
KBell swings
Deadlifts

Then ran a large lap

Figure 8’s
Round the worlds
Shoulder presses

Then ran a large lap with a partner bell carry

More circuits including
KBell swings
Tricept extensions
Halo circles

More running

Squats
Clean press each arm
KBell swings

Another final run

All enjoyed immensely. Semi professional because I had a typed weinke in hand.

Thank you for your attention to this matter.

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Dorie – Partner Hero Workout

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On December 7th, 1941, during the attack on Pearl Harbor, Dorie was serving as a Mess Attendant aboard the battleship USS West Virginia. When torpedoes struck, he ran into the fight—carrying his mortally wounded Captain to safety and manning a .50-caliber anti-aircraft gun with zero formal training to defend his shipmates.
For his courage, he became the first African American to receive the Navy Cross. He continued serving until November 1943, when his carrier, the USS Liscome Bay, was lost in combat.
Here is a quick snapshot of his service record:

  • Dates of Service: 1939 to 1943
  • Highest Rank: Cook Third Class
  • Major Engagements: Pearl Harbor and the Battle of Makin
  • Key Honors: Navy Cross, Purple Heart, and two Asiatic-Pacific Campaign stars

Everything in today’s 20-minute partner workout carries symbolic weight:

  • The 150-Meter Farmer's Carry Buy-In and 150 Sandbag Tosses honor the 150-meter distance and the heavy loads moved to evacuate wounded sailors.
  • The 15 Swings, 10 Burpees, and 5 Ground-to-Overheads honor his service with 15 total unit assignments and battle stars combined.

Workout as follows:

Buy-In:

  • 300-Meter Heavy Farmer Carry

Stationary AMRAP:
While Partner A completes 1 full round of:

  • 15 American Kettlebell/Cinderblock Swings
  • 10 Burpees
  • 5 Ground-to-Overheads

Partner B accumulates:

  • Max Sandbag Over-the-Shoulder Tosses

Partners switch roles after each round until the team reaches a combined total of 150 Sandbag Tosses.
Buy-out:

  • 300-Meter Heavy Farmer Carry

*Repeat if time allows.

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