Tag: Maximus

“Get ur rear in gear” workout

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What a morning to workout! Wonderful weather. Many blessings. 12 other workout warriors joined me.

Today’s workout was a “get my rear in gear” style workout. I have been struggling with injuries, lethargy and stress. Not a good mix. So thankful for opportunity to provided to me by Kaiser. First Q since early Feb 2020 that I can recall. (My memory can play tricks on me at 97, Dark Helmet.)

5:00 4 for Warm-up. We did about 18 exercises in 13 minutes.

5:13 13 Circled Up, Mumblechatter

5:14 Disclosure, sighting of an FNG, my message (Words make alive!) below shared:

From the fruit of their lips people are filled with good things, and the work of their hands brings them reward. Proverbs 12:14

The soothing tongue is a tree of life, but a perverse tongue crashes the spirit. Proverbs 15:4.

Words can heal. The tongue can be soothing and a tree of life (James 3:9),

Words are like fruit or food for us; we need them to live.

We also need words coming from the outside to affirm and validate us. We do not live by bread alone but by good words, especially those in line with God’s.

2 Questions posed to the PAX:

  1. Are you aware of the great power even your offhand words can have to bless others?
  2. How can you put this observation about how words can make alive into practice – in thought, attitude, word or deed? PAX challenged to make it happen today!

5:17-6:00

Social distanced group single file run around 1/2 of parking lot over to pull-up bars.

Session 1:

Group 1: 1 min each X 3 rounds of: Chin-ups or Pull-ups (your choice), Burpees, Dead Hang, The Hill

Group 2: Burpee broad jump to stop sign then into 10 Peter Pointers, then run back to start; Sprint to stop sign then into 10 Peter Pointers, then run back to start; Bearcrawl to stop sign, then into 10 Peter Pointers, then run back to start; repeat until Group 1 is completed

Session 2:

50 good form reps of each, any order you want:

Plyomerkins

Split squat jumps (knee touching down, 50 each side)

Thumbs up merkins

Flying Squirrels

Session 3: 5 minute continuous abs, 1 min each exercise

Twisting Pistons

Rolling Jackknife

Scissor V-ups

LBC Crunch and Twist (both sides)

Starfish crunch

Session 4: Switched Group assignments from Session 1. One round completed each.

COT:

A few unhappy (non)smiles about the workout they just did. Thanks for the push, fellas.

A BIG PAX WELCOME TO FNG: COPPERTONE!! (Hospital name: Brandon) (He did great!)

Announcements: Shield BD bash at The Ranch 5/17/2020.

Prayers: for a specific PAX’s child, another’s brother, another’s friend challenged with marital difficulties and the hope of opening up to other’s.

My prayer for all PAX: from today’s subtheme: Your words can make alive!

Lord, each of us has a host of people around us who are eager for, and

desirous of, words of blessing and affirmation from us. We are often too

distracted to deliberately praise and appreciate people every day. We earnestly

pray for you to find us ways to say to others, “Well done good and faithful

servant.” (Matt 25:23) Amen.

 

 

 

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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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Take no fish/prisoner

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22 showed up to get better….22 left better (more tired like YHC, but they took the red pill today).  Pledge of allegiance was properly performed, very short disclaimer (I think) but 5 core principles were done for the FNG…YHC tried to wait for what he was told about 2 PAX coming in HOT only to realized they were already there.  Upon that notification, we were off at a 7 min pace.

We ran down Academy street to the open parking lot by the top of the hill before we got to all the churches…did some planking while we waited for the 6…counted off to make sure we started and left with the same number.  At this point, YHC explained the drill and early route.

  • 10 – hand release merkins
  • 20 – squats
  • 30 – American (no, not russian twists) hammers

We did these in the parking lot, ran down the hill, were greeted from the Footloose PAX (welcome FNG) with some proper form (I guess) monkey humpers.  Very nice call Trucker – brownie points…  We ran to the corner of Tom Hall where we did our 10, 20, 30 – then ran to Hardees for another 10, 20, 30.  Waiting for the 6 we planked…as we should.  Once all PAX were in attendence, YHC instructed the PAX to run up Spring St and cross over to Unity where we would do 10, 20, 30.  At each “up and over” (basically creating an L), we would perform the exercises at either Unity or Spring depending on the up and over…always doing the exercise at the “over” cross street.  Once we reached Summersby (all the way in the back of the neighborhood), we ran back to Hardees.  Due to bad time management by YHC, this caused everyone to run all the way back to COT so you’re welcome for the non-rest.  Sorry, not sorry.

At COT, we named our FNG – Trickle (welcome!!).  D2D race for announcements which sold out in about 5 hours to the surprise of everyone.  Prayers and praises – we had a little of both.  Overall, just the right amount of suck but we got better and that’s the goal.

Shady out (thanks Shanks for the gap in schedule!)

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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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Dealing cards at the Block Party

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Just a heads up that this BB will be low on words (atypical for me) but hopefully, motivating for you to go try this.

Here’s the deal, simple yet effective was my intent today. For those that did the Bert at Honey Badger yesterday, this was a good round 2. The deck of cards entered my arsenal roughly 5 years ago and it’s been several months since they’ve made their way out to the gloom. That ended today.

14 men showed up today with the “threat” of rain (we had 2 ruckers join us at the end for COT).
Seeing a few new faces, check.
Disclaimer, check.
Mosey some distance making our way to a parking lot for a few warm-up activities.
Mosey to another parking lot in an effort to keep our voices from carrying over to “the house.”

For those not aware how this goes, each suit represents an exercise. Each number represents the number of reps 2-10. Jacks=11, Queens=12, Kings=13, Aces=14.

4 Jokers = 25 4ct Flutters
Diamonds = Mountain Climbers
Clubs = Jump Squats
Spades = Diamond Merkins
Hearts = 8ct Burpees

That totals (100) 4ct flutters and 104 each of the other exercises.

Until next time
SYITG
Maximus

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Army Staff Sgt/NYPD Officer McNaughton

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Today we Honored Army Staff Sgt/ NYPD Officer James McNaughton. We had 8 Pax start their day off like a hero.

We started in the center of the NaFo football field with a warmup of SSH, windmills and Imperial Walkers.

The workout consisted of several exercises and lots of 100 yard runs.

10 BURPEES- RUN 100 YARDS

27 MERKINS- RUN 100 YARDS

10 DONKEY KICKS- RUN 100 YARDS

27 BIG BOY SITUPS- RUN 100 YARDS

10 LUNGES -RUN 100 YARDS

27 SQUATS- RUN 100 YARDS

RINSE AND REPEAT 5 ROUNDS….some Pax did more

We ended with some Mary and COT

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One time at Bandcamp….RPG Style

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Band Camp came to RPG with one objective, prepare the Pax for the Sweati on Saturday morning.  Objective achieved!  

BROGA prepared the Pax for the SWEATI -CSAUP and offered a subtle reminder of the importance to add in some flexibility training during the week!

Bandcamp directed the Pax thru 30 mins of BROGA, then turned over the RUN/RUCK option to Bass-o-Matic (RUN Q) & CakeBoss (RUCK Q).

15 mins remained,  for a 1-mile tempo RUN with Bass-O-Matic or the all-important 3rd F Ruck with Cake Boss!

What are you doing to Get Right, Live Right, and Lead RIght?  POST somewhere to get better!

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Honoring Schmalstieg at The Fire Ant

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Taking a page out of the Honey Badger book by using a page out of the Hero Workout book. This day at the Fire Ant, we’d honor Gunnery Sergeant Justin Schmalstieg (December 15, 2010).

First, disclaimer.
Second, minor warmup.
Third, drop to the plank and listen:

Justin grew up in the Stanton Heights neighborhood of Pittsburgh, and graduated high school in 2000. He spent a semester at Penn State before enlisting in the Marine Corps, where he initially trained as a bulk fuel specialist. After serving overseas in Kuwait, Justin was stationed in Okinawa, Japan and was accepted into the Explosive Ordnance Disposal program. He finished the demanding training required to become an EOD technician and completed two deployments in the Middle East.

In 2008, Justin received orders to Camp Pendleton in California to serve with the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group. He deployed twice more, first to Iraq in February 2009 and then to the Helmand province of Afghanistan in September 2010. During a night mission, Justin’s unit was in danger of being ambushed – it was his job to clear the way back to base. Staff Sergeant Justin Schmalstieg, 28, gave his life on December 15 while working to render safe an improvised explosive device. He is survived by his widow, Ann Schneider; his parents, John and Deborah Gilkey; and his brother, John Gilkey Jr. For his service and sacrifice, Justin was posthumously decorated with the Purple Heart and promoted to the rank of Gunnery Sergeant.

The EOD WArrior Foundation is dedicated to supporting EOD service members and their families through a number of assistance programs. Please consider making a donation in Justin’s name at www.EODWarriorFoundation.org/Memorial/Warrior/Justin-E-Schmalstieg.

So, the WOD would be slightly modified for our Ruck AO to the following:

For Time:
Run 800M Slick (without Ruck)

2 rounds of the following:
50 Burpees (slick)
40 Pull-Ups would be substituted with 80 Upright Rows
30 One-Legged Pistol Squats
20 Ruck Swings
10 Hand Stand Push Ups would be substituted with 10 Carolina Dry Docks & 10 Merkins

Run another 800M Slick (without Ruck)

Once we completed this, we did a few core exercises.

Until next time, SYITG.
Maximus

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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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