Tag: Sasquatch

Snarky Puppy

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WARMUP: Sasquatch led us though a quick disclaimer and then rocked a  killer broga set, one of the regions hidden gems is 15 minutes with this dude IMO. We went through a bunch of warrior poses etc. After that we did the workout then finished back with Sasquatch for 5 more minutes of body contorting fun.
THE THANG: Took the baton from Sasquatch and brought pax on short warm up lap to bottom of hill and back up. Quickly we grabbed some Cindy’s and then went over to small patch of grass to murder some bunnies. After a quick lap down to the other side of building and back then we started the main event, 11s. Pull-ups then run to bottom of hill and back. Then run to grass and do murder bunnies to other side of patch and back, roughly 30 ft. then do a manmaker. Worked our way though 7 rounds then we ran out of time. It was miserable.
MARY: see ⬆️
ANNOUNCEMENTS: invergence
COT: prayers for work challenges, baby on way for Wegmans and praise for Jesus and the ultimate sacrifice He paid on this day

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Using a Sandbag Timer at The Ranch

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IT was a warm windy morning (but dry) as we all gathered at The Ranch.  We began with a quick warm-up of SSH, Monkey Humpers (for Bobber as he drove in), Imperial Walkers, Hillbilly Walkers, Windmills and Moroccan Night Clubs.

We then moseyed over the the front of the school to be a bit protected from the wind and did 2 sets of wall sits with a 10 count down the line followed by plank-45 degree, BTW each for about 20 seconds.  It should be noted that during this portion Bobber seemed very confused that further movements would follow the pervious one and seemed to be trying to get a jump start heading back to the parking lot each time.  The look of confusion as he returned to the wall was priceless… each time…

The body of the work consisted of AMRAP of the following movements with the timer being a PAX shuffling with a 60lb sandbag (120 for Bobber) to the painted rock and back. Several PAX commented that this list seemed similar to Tuesday only without the set number of reps, to which I pretended not to have heard… I mean there are only so many options right? Plus I’m sure I added at least a few new things… I hope…

  • Squats
  • Merkins
  • Monkey Humpers
  • Donkey Kicks
  • Calf Raises
  • Mountain Climbers
  • Side Straddle Hops
  • Al Gore with Moroccan Night Clubs
  • Box Cutter
  • Plank Jack
  • Dry Docks
  • Seal Jacks
  • Flutters
  • Shoulder Taps

We completed about 3 rounds and then returned for COT

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Prison Yard Beatdown

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10  Pax converged at the rock on a cool Saturday morning 0630 for a full body beatdown led by Sasquatch and YHC.

*pre-pull-ups were completed by Skipper, Maximus, Sasquatch and YHC. All of them.

Sasquatch kicked the sesh off with a brief disclaimer and  a unique and effective warm-up that included:

SSH

5+ minute plank with upward dog, downward dog (with multiple variations)

Peter Parker

Parker Peter

Plank jacks

Merkins

Wide-arm merkins

Now that the upper body and core were fired up we moseyed over to the playground where we completed:

3 sets of 5 pullups

5 toes to bar

10 partner clap pushups

wheelbarrow ~20 yards

2 sets of 5 curb merkins

5 curb burpees

5 curb sit-up-getups

1 set of 5 windmill merkins

YHC took over right at 0700 and brought the PAX back to the parking lot where we split into two groups, first group (A)  runs lap around park, stopping at all park benches to complete a number of exercises, return to parking lot and switch with group (B) who is completing exercises in cadence with good form (AMRAP):

1st lap, Group B- Deep squats (AMRAP), Group A – Runs with 10 dips each bench (20 total)

2nd Lap, Burpees (AMRAP) and Step-ups (20 total)

3rd lap, Monkey Humpers (AMRAP) and Derkins (total)

After much grumbling and some counting methods no better than our last few elections we switched it up and moved to front of parking lot for some more partner work.

First partner sprints to far end of parking lot, 2nd partner holds plank. We did 3 or 4 rounds

Finally we did some Mary for 3 minutes, flutter kicks in cadence and american hammers to get us to 0730 and COT.

Thanks for the opportunity Skipper!

 

 

 

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Chest, Core, and Broga

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8 total (3 runners and 5 broga booters) ascended on Varsity for a chest and core smokefest followed by flipping dogs broga at the hands of Sasquatch. Here’s what we did:

The Thang

  • 10 SSHs (IC)
  • 10 Seal Jacks (IC)
  • 10 Low Slow Squats (IC)

Mosey around the lot to the breezeway

  • 10 Merkins (IC)
  • 10 LBCs (IC)
  • 10 Wide Arm Merkins (IC)
  • 10 American Hammers (IC)
  • 10 Scorpion Merkins (IC)
  • 10 Freddies (IC)

Mosey around the lot and back to the breezeway

  • 10 Staggered Merkins (IC)
  • 10 Hello Dollies
  • 5 Diamond Merkins (IC)
  • 10 Rosalitas
  • 5 Windmills (IC)
  • 60 second plank

Mosey around the lot and back to the breezeway

  • 10 Carolina Dry Docks (IC)
  • 10 Boxcutters (IC)
  • 10 Dive Bombers
  • 10 Butterfly LBCs
  • 10 Burpees

Mosey around the lot and back to the breezeway

  • 12 Derkins
  • Transition to Sasquatch for Broga

NMM

Today’s workout was not easy, but I’m reminded that we “get to” do this. We are privileged to have the freedoms and abilities to assemble at our leisure to workout and talk about anything and everything on our minds. In the current state of affairs, today was a reminder of how blessed we are.

Yesterday I watched a video of a father saying goodbye to his 6-ish year-old daughter as she and her mom evacuated their town mere the hours before being attacked. I cried at the thought he may never see his family again as a foreign country invades his homeland. It really put things in perspective. These atrocities are happening while I continue to live life with minor inconveniences. I was able to wake up this morning, drive to a workout, spend time with friends, and come home to a warm shower, in my home, and have breakfast with my family. It breaks my heart that we live in a world where there is utter disregard for the wellbeing of others. In times like these, it’s imperative that we hug our families tighter, show grace and compassion to others, and be the steadfast beacon of light in a dark world. We must stand firm in our convictions and quell the fears of our families. Join me in praying for the people of Ukraine. Ask for protection of the innocent and vulnerable and give wisdom to global leaders. Pray for our service men and women as they prepare for potential deployment. Ask for humility for the proud and pray for peace in the face of fears and adversity.

Aye!

Italian Job

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Chia Pudding

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Four men showed up on a rainy morning for a little broga, exercise, and some healthy recipes.

Sasquatch started us off with 15 minutes on broga.  Lots of good stretches and poses to get our bodies right.

Next, we moseyed around the parking lot with some dynamic stretching. We made our way to the bus drop off.  The workout was simple, exercises performed near the school, once complete, run a lap and perform the first exercise along with the next and so on, “The Accumulator”.  Below are the exercises we completed along with the count:

  1. Squats – 20
  2. Merkins – 20
  3. Flutters – 20
  4. Plank Punches – 20
  5. LBCs – 20
  6. Carolina Dry Docks – 20
  7. American Hammers – 20
  8. Burpees – 10
  9. Lunges – 20

We got through all but the last two rounds.  Before we ran back to COT, we completed the last two exercises less the lap.  During the recovery laps, we learned about several healthy dessert recipes, like Chia pudding (Chia seeds + almond milk) or banana ice cream.

Great job everyone!

 

 

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Growing Up @ Varsity

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A steady rain fell as 7 PAX exited their vehicles at about 0514 and a quick disclaimer as we moseyed to find cover near high school entrance.

 

Sasquatch led us through 15 minutes of contortion that can best be described as pain pretzels.  Sasquatch nailed the balance poses, the rest of us sure tried hard.
At 0530, the reigns were turned over and the premise for the bootcamp was shared with the PAX.  My 3rd (and final) 2.0 turned 5yo this past week, so this beatdown was brought to us by the number 5 and inspired by the progression of his life thus far.
– Newborn:  feeding then pat the back until you get a nice BURPee…
5 quick burpees to get the blood flowing
– 6 months:  things get real interesting once they start crawling…
5 bear crawl laps around awning pillars at school entrance (after 3/4 of first lap i realized 5 may have been a little aggressive but we made it through)
-9 months: they are gaining balance and they start sitting…
Wall sit w/ MNC x10 (IC)
Wall sit w/ alternating heal raise x10 (IC)
Mosey (out into the rain) to pullup bars
-12 months: they are gaining arm and leg strength.  They push/pull/struggle to stand up on own…
5 rounds
5 pullups, 10 merkins, 15 air squats, run down to stop sign and back
Mosey back to covered high school entrance
-2 to 3 years: terrible 2s lead to laying on ground, flailing, and lots of grunting….
5 minutes of Mary. 5ish exercises. LBCs, peter parkers, nap time (Fishsticks knew we needed a break), Leg Lifts, V ups
End at 0600.
CoT under awning.  video-less Name-o-Rama/Announcements/prayers/praises
NMM
Pretty sure i heard a couple “this sucks” and at least one “cant wait to see what is next now that my arms, shoulders and legs are toast” so I think that means it was a good workout?  Bear crawls and pullups are not exercises I excel at, but I chose to put them in today to challenge myself and get better and hopefully that was the same for the other PAX (Sasquatch may have broke a sweat?).
Each year my 2.0s get older, I stress about whether or not I am raising them right and question if I should be doing things differently or if I am being too hard on the older ones or too easy on the younger ones.  Who knows.  Raising kids is tough. So, let’s all take time to cherish the special moments as they come because time flies and they get old quick!
SYITG
-Badlands
PS- my geography teacher lied – I guess it does actually rain in the Badlands.
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Today’s Workout Brought to You by the #12 & Alan Magee

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It was a chilly morning at Honey Badger, but 8 showed up to honor a WWII hero, Alan Magee

January 3rd is the anniversary of one of the most amazing tales of survival from WWII. It was #OTD in 1943 that the B-17F Flying Fortress, “snap! crackle! pop!”, of the 360th Bomb Squadron, 303rd Bomb Group, was lost on a daylight raid over Saint-Nazaire, France. Aboard was ball turret gunner Alan Magee.
Despite 28 shrapnel wounds, Magee had left his ball turret when it was damaged by German flak. He discovered his parachute had been shredded by the same flak and was useless. Just then, another flak hit then blew off a section of the right wing, causing the aircraft to enter an unrecoverable spin. Magee blacked out from lack of oxygen because of the high altitude and was thrown clear of the aircraft. He fell over four miles without a chute before crashing through the glass roof of the St. Nazaire railroad station. Rescuers found him on the floor of the station severely injured but alive.
Magee was taken as a prisoner of war and given medical treatment by the Germans. He recovered and was liberated in May 1945. He received the Air Medal and the Purple Heart. He passed away in 2003 at the age of 84.
We warmed up with 12 reps of SSH, Mountain Climbers, Merkins, and Windmills.
The Thang:
Buy in 17 burpees
Run 1200m
43 Merkins
43 LBC’s
43 Plank Jacks
Run 800m
21 Merkins
21 LBC’s
21 Plank Jacks
Run 400
11 Merkins
11 LBC’s
11 Plank Jacks
Buy out 17 burpees
After everyone completed the WOD, we moved on to the bars and blocks
12 pull-ups
Wall sit for 45 seconds
6 pull-up
Wall sits for 24 seconds
3 pull-ups
Wall sits for  12 seconds
We picked up the blocks.
12 reps of OHP, curls, squats, big boys, and chest press
Overhead carry the block down the hill to the stop sign.
6 reps of the aforementioned set
Overhead carry the block back up the hill.
Set of 3 reps
Finished with some Mary.
The number 12 had special meaning today as tomorrow (1/25) marks 1 year since I donated my kidney.  It’s been quite the year and I’m thrilled to report that Petra, my recipient, it doing great!  I learned about Alan Magee from Facebook and I also learned of Petra’s need from FB.  Yes, there are a lot of terrible things on social media, but there are some pretty awesome things out there too.  As @DarkHelment mentioned, it’s all about how you use it.
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VarsityDay – Bodywash and Sasquatch edition

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Six pax showed up on a chilly Friday morning for some broga and a little beatdown.  After giving the disclaimer we moseyed over near the school entrance where there was some better lighting.
Sasqatch led a quick 5-minute warm up with some broga.

The group then moseyed over to the band lot for burpee suicides.  We only did one suicide at the start/end vs. ascending with each additional distance.

When complete, we moved over to the adjacent lot and paired up for a DORA with:
100 merkins
200 squats
300 LBCs

From here we went back to the school entrance and finished off with another 10 minutes of Broga.

Lastly we headed back to COT.

It was great to to see some PAX I hadn’t had the chance to meet before!

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The Bradley and Hey Buddy WODs

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First Honey Badger of the year – and so far the hardest.

Bradley

On January 3, 2010, while on a dismounted area reconnaissance patrol in the vicinity of Badvan village, his 13-man platoon-sized element was attacked by indirect mortar fire and an improvised explosive device. The initial attack threw an Airman and a Soldier into an adjacent creek, critically wounding the Airman and mortally wounding the Soldier. A second Soldier was mortally wounded and thrown 200 meters across the village by the blast. Airman Smith, without regard to his own safety, immediately rushed from his covered position, and into the waist-high water of the creek to save his fellow Airman and recover the killed Soldier. After moving the victims of the improvised explosive device attack to the Casualty Collection Point, Airman Smith volunteered to retrieve the soldier thrown across the village. Determined to never leave a comrade behind, Airman Smith proceeded at extreme risk, and without regard to his personal safety, along the eastern edge of the village to the Soldier’s remains. Airman Smith retrieved the fallen Soldier and began maneuvering back through the village toward the extraction site. Airman Smith waded back through the waist-high creek and proceeded toward the Casualty Collection Point. Upon arrival, a second Improvised Explosive Device detonated, killing Airman Smith and the platoon medic instantly.

10 Rounds For TIme

100 meter Sprint

10 Pull-Ups

100 meter Sprint

10 Burpees

30 seconds Rest

 

We finished the Bradley with twenty or so much minutes to spare, so we jumped into the second planned hero WOD on the agenda.

Hey Buddy WOD

This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014, due to a collision between a truck and his stationary unmarked police car. Chris’ badge number was 38, hence the 38 total repetitions per round (10/10/10/8). The 5 rounds represent the 5 years he served as an officer. Chris specifically liked running and bodyweight movements. “Hey Buddy” was Chris’ signature greeting.

250M Run (Buy-In)

5 Rounds: 

10x Lunges

10x Air Squats 

10x Sit Ups

8x Burpees

250M Run (Buy-Out)

 

’Twas an honor to lead this morning. Bonus was seeing Tube Sock after a few years.

Punch List out.

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Mark “Pitbull” McDowell WOD

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We had 9 PAX at Honey Badger for a hero WOD in honor of my friend and classmate Capt. Mark “Pitbull” McDowell. Conditions were stellar (29 degrees and clear skies). Many of us saw multiple shooting stars this cold December morning. Here’s what we did:

The Thang

  • Run 1 Mile
  • 5 Minute Plank to honor the 5 service branches of the US Armed Forces
  • 200 Calf Raises
  • 300 LBCs
  • Run 1 Mile
  • 100 Muscle-ups on the wall behind the bleachers
  • 200 Merkins
  • 300 Squats
  • Return to COT

NMM

Monday we honored my friend Mark. Mark was a 4.25 GPA student, captain of the soccer team, and an all-around great young man. He was the guy you wanted to hate because he was good at everything. But once you got to know him, you learned that he was the type of guy you strived to be. When he graduated high school, he attended the Air Force Academy. Upon graduation in 2005, he completed Euro-NATO Joint Jet Pilot Training at Sheppard Air Force Base, Texas, and Introduction to Fighter Fundamentals at Columbus Air Force Base, Mississippi. Captain McDowell completed the Basic Qualification Course – F-15E in May of 2008 and was assigned to the 336th Fighter Squadron at Seymour Johnson Air Force Base, North Carolina.

Mark’s plane went down in Afghanistan. He left behind a wife, loving family, and many friends. As his grandfather said at his service, “He was born to fly and he died doing what he loved.”

If Mark were here today, he would have been the guy crushing the workout from the front with a smile on his face. He would have been the guy to encourage the whole time. Remember, we GET TO do this. Some others aren’t as blessed.

Aye!

Italian Job

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