Tag: Maximus

Officer Aaron Smith Memorial WOD 2024

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As promised we honored a fallen hero at the Honey Badger who was a friend of my brother in law.

Officer Aaron Smith’s life of public service began at the age of 16, when he joined the Mineral Wells Volunteer Fire Department (MWVFD) as a junior firefighter. He began serving the MWVFD “in full capacity” at the age of 18, and also went on to work as an emergency medical technician (EMT) for Roane County Emergency Medical Services, the St. Joseph Ambulance Service, Jackson County Emergency Medical Services, Camden Clark Memorial Hospital, and Med Trust of Myrtle Beach.
Officer Smith later became a South Carolina State trooper before joining the Horry County Police Department as a police officer.
His cousin Caroline Arthur wrote “Anyone who knew Aaron knew his passion for front line service. His many hours of service, lives touched, and lives saved will not go unnoticed.”
Officer Smith died on September 5, 2021 and was laid to rest September 12, 2021.
Officer Smith left behind his wife, Chelsy, as well as his parents, two sisters, and his brother.
Warm-up
– SSH x25
– Merkins x20
– Windmill x10
The WOD
1. 1.Start on the far side of the parking lot and complete the first exercise.
2. 2.Run to the next island and complete that exercise. Run back to the start and complete the first exercise.
3. 3.Run back to the second island complete that exercise. Continue to the next marked exercise and complete. Run back stopping at each island to complete the exercise.
4. 4.Continue until you complete all stations on the 5 rep lane.
5. 5.Run one lap around the parking lot (0.40 miles). This is done after each lane is completed.
6. 6.Graduate to the next lane (10 reps) and do the same thing done on the 5 rep lane.
7. 7.After completing the 10 rep lane and running a lap, grab a block to use for all stops on the 15 and 20 rep lanes.
Lane 1 (5 Reps per exercise) & Lane 2 (10 Reps per exercise)
– Island 1 = HR Merkins
– Island 2 = LBC
– Island 3 = Bear Crawl
– Island 4 = 4ct Plank Jack
– Island 5 = Burpees
Lane 3 (15 Reps per exercise)
– Bent over Rows
– Curls
– OH Press
– Squat Thrusters
Lane 4 (20 Reps per exercise)
– Bent over Rows
– Tricep Extension
– OH Press

The counts:
– Total distance = 3.15 miles
– HR Merkins = 45
– LBC = 60
– 4ct Plank Jack = 30
– 8 Burpees = 15
– BO Rows = 105
– Curls = 60
– Tricep Ext. = 80
– OH Press = 70
– Squat Thrusters = 15

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Flag Handoff at The Sink…..If you know what I mean?

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Flag handoff from Maximus to Farmer’s Only.

WARMUP:
Warmed up with a lap around small loop and back to circle perform a few exercises to get familiar with the bags.

– Merkin (5-5-5 – Regular, Wide, Diamond)
– SB Toss (10)
– SB Shoulder to Shoulder (10)
– Deadlift (10)
– Manmaker (5)

THE THANG:
Partner up. DORA. One partner carries, One partner exercises. 50 reps for each exercise.

1 – Suitcase Carry/Overhead Press
2 – Shoulder Carry/Lunges
3 – Back Carry/Flutters w/ Press
4 – Overhead Carry/Rows
5 – Zercher Carry/Cleans
6 – Bear Carry/Curls

Everyone went through once at 50 reps each exercise. Some began making way back through before all PAX drop the exercise portion and began making way down the list completing just the carry. Stopped with about 10 mins left for next activity.

Next up, we piled all the sandbags up on one end and went back to the other side. PAX divided into two teams and one PAX at a time for each time raced down to the pile to retrieve a bag and bring it back to other side. All PAX take a turn and team that recovered the most weight at the end is the winner. Losers perform burpees.

ANNOUNCEMENTS:
Lots of CSAUP opportunities this Summer. July 4th convergence.

COT:
Flag Handoff. Congrats Farmer’s Only.

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Murphish

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WARMUP: SSH, mosey to print shop
THE THANG:
1st Station – Print shop
25 pull ups
25 squats
2nd Station – Academy & MAIN
25 merkins
25 squats
3rd station – Academt & Monroe White
25 merkins
25 squats
Repeat – most got 3 full loops
MARY:
ANNOUNCEMENTS: Him Camp
COT:

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The Tour de Fort Mill: Where Burpees Meet Churches and Açaí Dreams

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I rolled up this morning and was surprised to see so many pax already there with five minutes to spare. Hopped out of the vehicle to find we had an FNG in attendance. At 6:30am, I gave the disclaimer and we started the workout:

Warm-up:
– 10 Chain breakers
– 10 Italian night clubs
– 5 Side Straddle Hops

The Thang:
1. Run to Harris Street Park
– 5 Kraken Burpees

2. Run to Fort Mill Church of the Nazarene
– Halfway plank for the six
– 5 Kraken Burpees
– 10 Imperial Walker Squats

3. Run to the old Springs building across from The Print Shop
– Stop for the six at the Valero
– 5 Kraken Burpees
– 10 Imperial Walker Squats
– 15 WW2 Sit-ups (Omaha this round to 15 Seal team sit-ups)

4. Run to the Fort Mill Church of God
– 5 Kraken Burpees
– 10 Imperial Walker Squats
– 15 WW2 Sit-ups
– 10 Mike Tysons

5. First Baptist Church Fort Mill back parking lot
– 5 Kraken Burpees
– 10 Imperial Walker Squats
– 15 WW2 Sit-ups
– 10 Mike Tysons
– 20 Apollo Ohno’s

6. Run to Unity Presbyterian Church side parking lot
– 5 Kraken Burpees
– 10 Imperial Walker Squats
– 15 WW2 Sit-ups
– 10 Mike Tysons
– 20 Apollo Ohno’s
– 20 Worst Worst LBC’s (this seemed to be a crowd pleaser)

7. Run to Maui Açai Food Truck
– Wait for the six, then 15 monkey humpers in cadence

8. Run to the bottom of Massey St
– Nured up the hill to the entrance to the parking lot

Once at the entrance, we lunge-walked across the parking lot, headed for the transmission line, but I called an audible due to the time and we ran to COT.

Overall, we achieved 3 miles.

Announcements:
– HIM’s Camp
– Hog & Coyote on 6/15

Prayers and Praises:
– Loss of Dark Helmet’s father, Frank
– Kids graduating
– A friend going through a nasty divorce
– Mental health, especially when we are in a funk or injured
– Health of our kids

Great job to everyone who participated today! Let’s keep pushing and supporting each other. Aye!

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The Murph 2024

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1 mile run
100 pull-ups
200 Merkins
300 squats
1 mile run

It’s more than a workout

We get to because they did.

God bless you all. Keep pushing and never forget.

:facepunch: :facepunch: :facepunch:

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Abs, Abs and more abs

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WARMUP: Windmills, Cherry pickers, SSH then mosey

THE THANG: 20 reps, 5 exercises: leg lifts, LBC’s, Big Boys, Flutters, heals to heaven, 1 lap after completion, 3 rounds total

Message on Q source topic of Missionality: getting out of the comfort zone and taking risk! Work in progress on the word familiarity! Mosey after message

20 Dips, lunge walk, 20 Merkins, bear crawl, 20 SSH’s, high knees, repeat 3 rounds. Same mode of transportation but last round was 20 Derkins, 20 squats, 20 mountain climbers

MARY: 5 burpees, box cutters, Freddy mercuries

ANNOUNCEMENTS: blood drive today

COT: prayer or praise from everyone

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80th Anniversary of D-Day

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WARMUP: Jogged a lap around the parking lot, butt-kickers, high-knees, karaoke. Then we circled up for Imperial Walkers, SSH, MNC
THE THANG:
PARTNER SANDBAG TOSS – 1 LAP (Vest/Ruck on or Slick)
80 RUCK SQUATS (Vest/Ruck, Sandbag, or Both)
80 MERKINS (Slick)
80 DEADLIFTS (Ruck, Sandbag, or Both)
80 OVERHEAD PRESS (Ruck on or Slick)
PARTNER SANDBAG TOSS – 1 LAP (Vest/Ruck on or Slick)
MARY: No Time
ANNOUNCEMENTS: HIM Camp end of June, Blood Drive 5/30 still spots available, 3 CSAUPs this summer
COT: Closed in prayer

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Aloha Covid

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Wasn’t sure how this was gonna go since YHC has been sick last few days coming back from Hawaii. Asking Fogerty to have my back if I dropped over. With som solid HIMS showing up I knew I had no choice but to bring it.

And so it began with a nice mosey to our first stop for the warmup SSH, IWs and Mtn climbers. Then to the next stop where we had a wall. Wall sits while each PAX took turns doing 5 merkins went up and down the line for extra credit. Mosey tot the next wall for three rounds (thx Maximus for the suggestion) of dips, derkins and step ups 10 each. Mosey to the next spot for a round of 7s with burpees and squats with a run length of parking lot between. At this point we just gettin warmed up to do a partner DORA 100 merkins, 200 squats and 300 LBCs. Mosey back to COT where Fogerty closed us out with a ladder starting with 5 bombjax, 6 donkey kicks, 7 diamond merkins, 8 big boys, 9 Bobby Hurley and 10 LBCs. Finished right on time

We took a moment to watch the sun rise and do the pledge of allegiance earlier. Remembering those who gave it all for our freedoms that we have every day.

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More Than A Few Miles

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We had 5 PAX, 5 Rucks and 4 Sandbags (allowed for 1 man to rotate in/out).
WARMUP: Not really.
THE THANG: Transport all the gear to the circle in the NE corner of Kingsley. Rucks only – lunge walk around the circle.
Transport all gear to the traffic light to our east for 10 lifts with either Ruck & Sandbag or Ruck-Only.
Shuffle with all gear back to the circle and regroup.
Ruck with all gear to the SE corner of the big parking on the other end of Kingsley.
Rucks only, 5 Man Makers and 10 LBC’s in each corner while shuffling between corners.
This is where the modification entered as I was losing track of time so we had to fast-forward through some of the Weinke.
All gear to the “stage” next to Carolina Ale House.
With all the gear in a pile, each man lined up 2′ apart, facing opposite directions. Starting at one end, we’d pass each coupon from one man to another, utilizing core muscles until all gear was at the other end. We did this several times so every man got to experience the outer and inner posts.
Slick, bear crawl up the 10 steps then jog back to the start and repeat.
Move all gear back to the flag for some rowing.
5 Bent-Over Rows & 5 Upright Rows
Repeat 3 more times.
MARY: Mixed throughout
ANNOUNCEMENTS: MEMORIAL MURPH and other things.
COT: 5th Core Principle

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