Tag: Poppins

Badger Sled Pull

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Five men posted at Honey Badger for a beatdown and honor a fallen soldier.

Disclaimer given
Mosey run (approx. ½ mile)
Warmup
SSH (12x I/C)
Windmills (10x I/C)
Imperial Walkers (10x I/C)
Moroccan N/C (10x I/C)
Low Slow Squats (10x I/C)
Arm Circles (10x I/C)
Peter Parkers (10x I/C)
Plank Stretches (downward dogs/honeymooners)

Thang #1: Bar hang
4 minute bar hang (cumulative); alternate = low plank
When a pax drops:
Run to bottom of hill and run back
Do 10 burpees
Get back on the bar, resume the hang
When finished: flutters for the six
Mosey run to school entrance

Thang #2: Bench work
20 incline merkins
20 Dips
20 step ups, 10 ea leg
20 decline merkins
20 butt touch squats
20 calf raises
Mosey run back to the ROTC building. Read story of fallen soldier CPO Kevin Houston (copied below).

Thang #3: Stations with coupons/cinder blocks
Station 1: sled pull: four cinder blocks in the sled (4x35lbs=140lbs), pax pulls sled to stop sign and back (approx. 100’ out and back, 200’ total). Sled pull is the timer, other pax are stationed at the below and then rotate.
Station 2: curls
Station 3: KB swings
Station 4: goblet squats
Station 5: flutters w/ block overhead
Rinse and repeat, each pax got to pull the sled twice.

Run to COT area; do some Mary: Slow freddies, American hammers

Fini, COT

Takeaways: The dead hang challenge was different. Important to have a visible timer so pax can keep track of time. Can flex up, for example: increase hang time to six minutes or increase run distance.

sled

Home-made sled for cinder blocks

Special Warfare Operator Chief Petty Officer Kevin A. Houston
Kevin Houston was born on September 20, 1975 in West Hyannis Port, Massachusetts and graduated from Barnstable High School in 1994.
He enlisted in the U.S. Navy on January 18, 1995. He went on to basic training at NTC Great Lakes, Illinois, in April 1995. He attended Aviation Electrician’s Mate training at NAS Lemoore, California, from May to June 1995. He finished his SEAL training in 1999 in California and returned to the east coast and settled in Chesapeake, Virginia.
On August 6, 2011 Chief Petty Officer Kevin A. Houston was killed in action on his fourth tour of Afghanistan, when rebels shot down a Chinook transport helicopter (Extortion 17) carrying 30 American troops, including members of Navy SEAL Team Six during Operation Enduring Freedom. He was buried at Arlington National Cemetery.
Houston’s mother, Jan Brown, told the Cape Cod Times of Hyannis that her son was born to be a SEAL.
Houston leaves behind a wife and three children.
There is a memorial for Special Warfare Operator Chief Petty Officer Kevin A. Houston at the Hyannis Village Green in Mass.
His decorations include two Bronze Stars with ‘V’ devices for valor; Purple Heart; Joint Service Commendation Medal with ‘V’ device for valor; two Navy/Marine Corps Commendation Medals; Navy/Marine Corps Achievement Medal; Combat Action Ribbon; Presidential Unit Citation; Battle ‘E’ Ribbon; Navy ‘E’ Ribbon; three Good Conduct Medals; National Defense Service Medal; two Afghanistan Campaign Medals; Iraq Campaign Medal; Global War on Terrorism Service Medal; Armed Forces Expeditionary Medal; Sea Service Deployment Ribbon; Rifle Marksmanship Medal and Pistol Marksmanship Medal.

 

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On The First Day Of Ballroom My True Love Gave To Me

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It was a brisk mid December and three Pax chose to get stronger and sweat a little at the Ballroom.

Being December and all, I broke out the 12 Days of Christmas routine and it goes a little something like this…

1 – Run a lap
2- Turkish getups
3- Jump squats
4- LBCs
5-Diamond Merkins
6- Imperial walkers
7-Rosalitas
8-Flutters
9- Low slow squats
10-Lunges (each leg)
11- Merkins
12-Brupees

I know you were all sad we only made it to Day 10.

Great to see Bass and meet Poppins for probably the first time as he’s only been posting a few weeks, welcome to The Fort from Chicago!

We talked about the 5 Core Principals, The Credo and then about the legacy of my mom and how we want to leave a legacy for the next generation.

Until next time.

Thrill is gone!

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QSchool @ Colosseum

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Esso >>
Open normal, mosey, circle up and then reiterate what you did
Opening

  • T minus warning
  • Look for guys you haven’t seen, introduce yourself
  • Ask if there are any FNG’s
  • Disclaimer 1) not a professional, 2) modify the exercise if need be but do something
  • Take control, be a leader, after this is about building leadership characteristics and guiding other men. THEY WILL FOLLOW YOU UNTIL YOU GIVE THEM A REASON NOT TO

Who has never Q’d?
Cadence counting – we do this for consistency

  • Next exercise is…
  • Starting position… move…
  • In cadence… exercise

SSH
Windmills
Begin calling on pax, they choose exercise, mix in moseys

Gears >>

⁃ Weinke prep:
– at least the night before
– write it down, even if you don’t use it
– KISS
– try to plan for about 20% more than you think you’ll need (mental math)
– go with your strengths, but honor the site theme. If you can’t Q it, don’t do it
– simple routine – Wall Worms
– focus areas on repeat
– lbc
– Flutter
– dying cockroach
– box cutter
– repeat x 2

⁃ Form exemplification
– you are responsible for allowing and even encouraging Good form.
– fast merkins vs slow Merkins
– fast Freddy vs slow Freddy

⁃ Scaleability – size of pax, ability of pax
– know your Pax
– pearls on a string
– Squats
– flying squirrels
– Mountain Climbers
– Burpees

⁃ COT routine
– phone /video Evidence
– count
– name-o-rama
– FNG naming

– announcements (newsletter)
– prayer /praise

⁃ follow up
– BB, counts

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Douangdara

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11 men posted at Honey Bader on a cool damp morning.
Disclaimer given and we were off with a mosey run (side shuffles, high knees, toy soldiers included)
Circle up for the 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)

Run to school entrance
Plank
Read the account of the 31 US soldiers killed in the Extortion 17 Chinook helicopter shot down in Afghanistan (copied below).

Bench work
Derkins (17)
Step ups (20)
Dips (17)
Butt touch squats (17)
Incline Merkins (20)
Calf raises (17)
Leg lifts, grab post (17)

Run to pull up bars
Pull up routine:
Regular pull up (8)
Switch grip (6 and 6)
Toes to bar (11)

All pax grab a cinder block go to street
All pax Plank
Read hero story of 1st class Petty Officer John Douangdara, 26, and his Military Working Dog Bart (copied below)
Relay/block routine #1
Run to distance #1, run back to start
Blocks: do 13 curls, 13 squats (13+13=26)
Run to distance #2, run back to start
Blocks: do 13 curls, 13 squats
Run to distance #3, run back to start
Blocks: do 13 curls, 13 squats

Flutter for six, with block

Relay/block routine #2
Crawl Bear to distance #1, run back to start
Blocks: do 13 OH Press, 13 KB swings
Crawl Bear to distance #2, run back to start
Blocks: do 13 OH Press, 13 KB swings
Crawl Bear to distance #3, run back to start
Blocks: do 13 OH Press, 13 KB swings
Flutter w/ block for six,
Return blocks

Pull up routine again:
Regular pull up (8)
Switch grip (6 and 6)
Toes to bar (11)

To the street, a little mary to collect everyone:
Gas pumpers,
American Hammers

Run suicides to three cones.

Run to shovel flag.
Mary: Freddie Mercuries, Mountain Climbers, LBCs

Fini, COT
TWO FNG’s!  first is “Poppins” (a chimney sweep) EH’d by Refugee, and “Yeti” (2.0 of Sasquatch).

Take Aways: Need lights for the cones to see better in the dark.

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 roto 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.

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; Senior Chief Petty Officer Heath Robinson

Today we honor:
Petty Officer 1st Class John Douangdara, and military working dog Bart
John (nick named “Jet Li”) Douangdara was born on December 29, 1984, in Sioux City, Iowa. He enlisted in the U.S. Navy on February 15, 2002, and served at posts in the US, Europe and Iraq. In 2008 John became an Assault dog handler and deployed multiple times to Afghanistan to support SEAL team operations; and was the lead dog handler for SEAL team six. John and One of his dogs, toby, saved the lives of six Canadian service members, where unfortunately his dog died of injuries received in the actions. Later, both john and his dog received honors from the Canadian military for their actions.
On Aug 6 2011 1st class PO Douangdara (aged 26)  and his military working dog Bart were killed in the extortion 17 chinook crash from being shot down by enemy fire.
John is survived by his parents and four brothers and sisters.
Today There is a dog park named after John in Sioux City Iowa. John is laid to rest in Arlington National Cemetery and was posthumously awarded the Bronze Star with Valor, and the Purple Heart.

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Joint Operation Command – The JOC – time for revival and invigoration of leadership!

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34 Men at the JOC

Was so cool to see two regions come together as originally planned for The JOC. Kenyan has been working hard to attract the PAX from both regions to this awesome AO and today it happened.

I want to thank Kenyan for the opportunity to Q and I am humbled for the call. I want to thank Pusher and DOuble D for accepting the invite to Co-Q with me and making the 3 headed monster complete. The compliants about it being a moderate site were outstanding…..Thank you! I want to thank all the PAX for posting this morning and you all have choices and I don’t take it lightly that you chose to post at The JOC. T-clapps to Lake Wylie PAX for posting and making the trek….much appreciated. Way to go FNG Steve – aka Bluto for posting. That was no easy task for 1st Timer and you did awesome!!

The Thang:

Cake Boss intro and disclaimer and them off to Soccer field lot

  • COP
    • Plank
    • Merkins
    • SIde Straddle HOps
    • LBCs
    • Plank
    • Wide Arm Merkins
    • Imperial Walkers
    • Freddy Murcurys
    • Plank
    • Peter Parkers
    • Moracan Night CLubs
    • Squats
    • Hello Dollys
    • Plank
    • Parker Peters
  • Mosey to end of lot
    • High Knees half way then mosey to end
    • BUtt kickers half way then mosey to end

Hand off to Pusher

  • 5 Burpees
  • Mosey 100 yards or so
  • 4 Burpees
  • Mosey 100 yards or so
  • 3 burpees
  • Mosey 100 yards or so
  • 2 burpees
  • Mosey 100 yards or so
  • 1 burpees
  • I think we did exercises after running but who knows…..people we dying and I pulled my hip flexor, but it was all getting us better!!!

Hand off to Double D

  • 6 Burpees
  • Bearcrawl/backward bearcrawl at each light change
  • 7 Burpees
  • lunge/backward lunge at each light change
  • 8 burpees
  • Mosey
  • 9 burpees
  • Sprint
  • 10 burpees
  • Again  we did exercises after running but who knows…i was seeing the Saints in the clouds

COT

Great time was had by all. Kenyan has solid Q list of guys to pull into the JOC Q rotation. Read your newsletters!!

Steve FNG – Bluto owns or runs the Amor Artis brewery on main street n Ft Mill. Go hit him up but more importantly……get him to post and get better each day!

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