WARMUP: Harry Carey – Mosey, SSH, Windmill
THE THANG:
Splinter- Curls, LBC’s, OH Press
Sugar Bug – Wall sits, Bear Crawls, 11’s
MARY: NO
ANNOUNCEMENTS: Yes
COT: Always
WARMUP: one dialed back round of the workout
THE THANG: Hero WOD for Danish Army Sgt. Rene Jakobsen. Called for 7 rounds of 400 m run, 21 walking lunges, 15 pull ups and 9 burpees.
We did 8 rounds and finished it with a 400m cinder block in each hand farmers carry.
MARY: Yes.
ANNOUNCEMENTS: yes.
COT: yes.
WARMUP: Yes, and kept us close cause FTC showed up at 5:22am. This happens when there’s more ice on vehicles. If you’re gonna run off, do it knowing that a guy could show up late and you’d be leaving him.
THE THANG: Mosey with some work and some discussion. The 1st F is about Fitness not exercise. So, it matters less what exercise you call and more that you do it well with vigor.
YHC set up 4 corners, but had the PAX call an exercise and mode of transport. The point is, it doesn’t matter what we do, but the consistency and intensity with which we do it. Don’t get so caught up in Qing the hardest or craziest stuff (not that there’s anything wrong with that if you can dem oit), but that isn’t the most importnt thing.
We covered some more ground. Did some bulgarian split squat. Did some wall sitting and chatting with a burpee line.
Got to the band practice lot and had some PAX call cadence. Quite a few of the newer PAX here are ready to Q! The Pirate in particular called well in cadence, and he had a Q on the books for Friday at Stockade. However, I neglected to mention that you should SHOW UP to the AO you’ve agreed to Q. So, he of course fartsacked through that Q. Oh well, better luck next time.
NM:: Topics discussed included WHY:
– the early gloom
– cause if not then, it ain’t gonna happen
– starts the day up 1-0
– makes you intentional the night before
– workouts need to be hard
– increases vulnerability if you’ve been humbled
– intensity and consistency matter
– push don’t settle
– men don’t show up for easy
– lead in a rotating fashion
– This is a leadership development organization
– If the same guys lead ALL THE TIME, that doesn’t develop leaders
– we practice leadership like lawyers practice law. and we’re always getting better
– outside in the elements
– #1 helps keep it free
– we have to overcome the circumstances of our environment
– test of your resolve
– You committing and posting in the wet/cold tells the Q and other men that they matter more to you than temporary discomfort
– It’s Fitness over specific Exercises
– Do the work, don’t fret about everything being unique
– Consistency is more important that innovation
Encouragement was given to
– lean into COT
– if you’re not accelerating in your 2nd and 3rd, you’re missing the point. Make it habit of preparing to share something briefly at COT. Your sharing allows another man to break his own wall and be willing to share
– Share your failures. If you aren’t failing, are you really trying?
WARMUP: rolled in hot! 4:59 to be exact. Quick disclaimer and we did windmills and imperial walkers then held plank while I read the HERO WOD biography
THE THANG: moseyed to pull-up bars and instructed the following:
300 meter run (approx)
5 rounds of Cindy
300 meter run
4 rounds of Cindy
Etc….
Cindy is 5 pull-ups 10 merkins and 15 squats
When we all finished we moseyed to the triangle shaped awning where we did the Bermuda Triangle workout created by Private Dancer:
First station:
10 burpees
20 Derkins
30 merkins
40 CDD
50 mountain climbers
Lunge walk to second station:
10 big boys
20 V ups
30 LBCs
40 x- factor
50 backscratchers (penguins)
Bear crawl to third station:
10 Bobby hurleys
20 ankle touch squats
30 no surrenders
40 sumo squats
50 lunges
We finished up and held COT right there under awning
Message was that we have to put our faith in something, choose wisely!
MARY: no time
ANNOUNCEMENTS: D2D 10k, blood drive and bethel
COT: yes
WARMUP:
Grab a block
Mosey to track
Imperial walkers
low Slow squats
Moroccan Night Clubs
Hillbilly walkers
THE THANG:
20 reps of Cindy exercise
Curls
Tri extension
Shoulder presses
Squats
Murder Bunnies
—Rinse and Repeat
Track pain stations starting with 5 reps increase 1 rep each round
Leg lifts
Merkins
Sumo squats
Donkey Kicks
Start with curls the lap stop at each pain station then next Cindy exercise and next lap with increased rep
Get as many rounds as possible
MARY:
N/A
ANNOUNCEMENTS:
Acceleration project 12/20
Christmas Party 12/21
ClaveBoss 12/24
COT:
Prayers for mental health
Rumbling back
Chickenhawk dad
Be persistent and disciplined!!
WARMUP: Mission, 5 CORE Principles, Credo
Mosey with a few things mixed in then typical warm-up exercises.
THE THANG:
ZACHARY TELLIER
Army Sgt. Zachary D. Tellier
Died September 29, 2007 Serving During Operation Enduring Freedom
31, of Charlotte, N.C.; assigned to the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, Fort Bragg, N.C.; died Sept. 29 at Firebase Wilderness, Afghanistan, of wounds sustained when insurgents attacked his unit using small-arms fire.
82nd Airborne paratrooper dies after being shot in Afghanistan
The Associated Press
FORT BRAGG, N.C. — An 82nd Airborne paratrooper who pulled two comrades from a burning vehicle in April has died of wounds sustained while on a ground patrol in Afghanistan, military officials said Oct. 1.
Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, officials said.
In April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.
Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.
Spc. Larry Spray, who was one of the two paratroopers Tellier rescued, called Tellier “a good friend and a buddy.”
After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.
“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”
Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.
The Tellier WOD:
– 10 Burpees
– 10 Burpees
– 25 Push-Ups
– 10 Burpees
– 25 Push-Ups
– 50 Lunges
– 10 Burpees
– 25 Push-Ups
– 50 Lunges
– 100 Sit-Ups
– 10 Burpees
– 25 Push-Ups
– 50 Lunges
– 100 Sit-Ups
– 150 Air Squats
That is the completion of the Tellier WOD.
With the time remaining, grab a cinder block and post up at a pull-up bar.
3 rounds:
10 Pull-Ups (Slick, thankfully)
15 Thrusters
20 Curls
Slick, run down the hill to the loop around the playground and back.
NMM: It’s been some time since I’ve not only Q’d at The Honey Badger but also just posted at The Honey Badger. Why? All the excuses like, I can’t do pull-ups like I want to, it’s too far, it’s too early, I’ve got things to do, etc, etc, etc. We all know this is garbage.
The real reason, it’s supposed to be really hard and sometimes I just want easier.
I felt the honor (& pressure) to bring a proper remembrance and beatdown to the PAX this morning; more than I typically feel. Nothing was said by the former Site Q, Spiderman, or the current Site Q, Kaiser, that would illicit that pressure but that self-imposed pressure ain’t all that bad.
Reading through the various WOD’s on http://Wodwell.com, I came across several that would fit the bill, some I know we’ve even completed before. Then, I reread the Tellier and read the writeup of SGT. Zachary D. Tellier.
Imagine being on a patrol then having one of your vehicles run over and detonate a bomb. You then burn your own hands pulling 2 teammates from the fiery wreckage. You then jump up into the turret of a vehicle to return fire in an attempt to protect your team and eliminate the threat. Imagine that. It seems like a far off hypothetical but what if something really difficult is required of you and you don’t have time to weigh the options. What if you just have time to react.
I threw out the comment this morning that if I ever had the opportunity to respond as SGT Tellier did, I hope I would.
Truth is, we never know how we’ll respond to a situation until we’re in that situation. I can also tell you that me choosing to do something easier does no good in preparing me for the possibility.
As much as I like to push sometimes, don’t let me get complacent. Whether that is getting called out for my push-up form on the corner of 160 & 21 or asking me if I’m going to find the bottom of that squat, don’t stop. Or, if I’m going 50% when more is asked and even possible. Don’t stop challenging me. Don’t stop holding me to a standard you know I’m capable of and I’ll do the same for you. Don’t let me feel good about just getting out there in the morning.
Can you do that for me?
MARY: See all the dang sit-ups way up above.
ANNOUNCEMENTS: Bethel, Christmas Eve Convergence
COT: 5th CORE Principle so YES!
Thermostat read 22 degrees at 0500hrs, but Cake Boss had Johnny Cash playing early and we never felt it. YHC was curious who, or how many would show in these conditions, but was pleasantly surprised with 12 faithful, including some newish PAX and some Upper Management that brought the mumblechatter!
This is “Q-School,” let’s get the disclaimer correct.
DISCLAIMER: I am not a professional – you are participating at your own risk – you are responsible for your own well-being – you are here voluntarily, and you are not paying to be here – know your limits and do the best you can – modify as necessary.
WARMUP: Let’s mosey. Loop around the student parking lot. Plank in a Circle of Pain for the 6. With the 6 in, went over The Mission and the 5 Core Principles – in order!
– 20 SHH IC
– 10 Windmills IC
The mumblechatter was excessive here. No clue how many Windmills we actually did, so… 5 burpees OYO. It did its job and quieted the PAX, for a moment.
– 10 LSS IC
– 10 Hillbilly Walkers IC
– 10 MNC IC
– Yoga – Reminded the PAX of the DRP and why we’re here; to GET RIGHT.
THE THANG: Mosey to Pull-up Bars – Plank for the 6.
Discussed various types of workout formats, i.e. Pearls on a String, 7s or 11s or 21s, DORA, 4 corners.
We started with 7s this morning – 6 pull ups at the top of the hill, 1 burpee at the bottom. Made sure that we picked up the 6 and completed ALL of the reps.
Instead of asking for a 10 count, YHC continued to preach and advised the PAX of alternate ways to catch a breather if the PAX need it. We discussed properly planning your Q to ensure you have enough to do for the duration of the workout, to wear a watch, to try to address all of the parts of the body in the workout, and again, to leave no man behind.
From there, we partnered up and grabbed a coupon. Completed an AMRAP of the following exercises while your partner ran down to the stop sign and back:
– Derkins with feet on coupon
– Squat with coupon
– Overhead press with coupon
– American Hammers with coupon
Mosey back to CoT
MARY: Flutters, LBCs, Peter Parkers, Plank Jax with various PAX practicing commands and cadence.
ANNOUNCEMENTS: Christmas Party, Bethel Men’s Shelter
COT: Stays in CoT
WARMUP: The warmup was SSH, windmills, mountain Climbers, Imperial Walkers and Hillbilly Wallers
THE THANG: Today we honored my good friend and mentor Retired Sgt Thomas McNamara. He served in the Army in Vietnam and when he returned he joined the NYCTP dept in 1973. He was the Pipe Major of the Transit Poloce Emerald Society, the band played at wedding. I was his driver on many occasions and we always ran into some interesting situations. Sgt Mac retired after 9/11 and we lost him on July 5th of this year. He was a great boss,great cop amd great friend. So today we did
5 Pullups
15 Big Boys
20 Curls with Cindy
25 OH Press with Cindy
30 Bent over rows
35 SQUATS
Ran down the hill to the stop sign
Rinse and Repeat
Most got 8 or more rounds
MARY: 2 ab exercises
ANNOUNCEMENTS: Christmas Party
COT: Prayers and praises
A frozen dozen met at The Honey Badger for a simple but not easy beatdown. Here’s what we did:
– 10 Mountain Climbers (IC)
– 10 Plank Jacks (IC)
– 10 Alternating Shoulder Taps (IC)
– Mosey to Track
Capoot Hero WOD
Officer James Lowell Capoot, of the Vallejo Police Department, died November 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, CA, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor, and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations.
– 100 Merkins
– Run 2 laps
– 75 Merkins
– Run 3 laps
– 50 Merkins
– Run 4 laps
– 25 Merkins
– Run 5 laps
Ab Lab
– 10 LBCs (IC)
– 20 Flutters (IC)
– 10 American Hammers (IC)
– 10 Hello Dollys (IC)
– 10 Boxcutters (IC)
– 10 SSHs (IC)
NMM
Today’s workout was proof that it can be simple and still difficult. No PowerPoints needed. No extra explanation. Just Merkins and running. Do enough, and you feel it.
How many times in life do we make things more difficult than they need to be? We worry about things that never materialize. We make excuses to not do something because it might be uncomfortable. We worry ourselves with ornate scenarios we create in our minds that have little to no basis in reality. Sometimes we need to just do the thing. Face it. Do it. Win it. Move on.
-IJ
– WARMUP: Mosey 1/4 mile around the track
– Dynamic stretches:
– Arm circles (10 forward, 10 backward)
– High knees (20 seconds)
– Butt kicks (20 seconds)
THE THANG: Circuit 1 (2 rounds):
– Run 1/4 mile (moderate pace)
– merkins (20 reps)
– Air Squats (25 reps)
– flutters (30 reps)
Circuit 2 (2 rounds):
– Run 1/4 mile (fast pace)
– alternating jump squats
– shoulder taps
– big boy situps
Circuit 3 (2 rounds):
– Run 1/4 mile (moderate-to-fast pace)
– Mountain Climbers
– Jump Squats
– LBCs
ANNOUNCEMENTS: trash pickup, bethel mens shelter, convergence
COT: prayers around the circle