5 of us at Honey Badger to honor a hero, Lieutenant Michael P. Murphy by performing THE MURPH. A few had a little extra weight.
Disclaimer
Head to the track for a few warm ups and stretches
MURPH
Run 1 mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 mile
YHC was the six.
SYITG
Maximus
46 degree morning with a full moon. 7 men were ready to get the day started. We had a brief disclaimer set off on a Mosey and worked into a bit of warm ups, headed to the pull up bars 5,4,3,2,1 hold al gore In-between sets. Mosey to road 3 sets 10 merkis 20 flutter kicks. Mosey down to elementary school 3 sets at garden beds of 10 dips 10 CDDs. Move over to the small track 5 merkins, 10 squats, 15 lbcs, run lap double amount per exercise keep rolling for 5 sets final numbers were 25 merkins, 50 squats, 75 lbcs. Mosey to hill give it all you got and while doing that think WHY am I grateful this morning. 5 pull up buy out.
COT.
Announcements- Nov 6th convergence at Armory
Dec. 3rd golf at Waterford.
Dec. 3rd holiday social hour with Ms and other pax (more details coming soon)
Last week a dear brother of ours passed unexpectedly. He was one of the good ones – and he taught me a most valuable lesson about time spent and time wasted. He fought his demons and let them reign supreme for far too long – but he eventually said “enough is enough” and overcame those demons. From then on he was the husband, father, and brother to those around him that lead from the front. It was in that moment that he became the man God designed him to be.
So, today, we won’t waste time in doing what we need to do.
COP
56 x SSHs, Low Slow Squats, Overhead Claps
Mosey to Endzone on Field
Proverbs 6:9-11
9
How long will you lie there, you sluggard?
When will you get up from your sleep?
10
A little sleep, a little slumber,
a little folding of the hands to rest—
11
and poverty will come on you like a thief
and scarcity like an armed man.
Field Work
Partner up, swap wheel barrow every 10 yards.
Endzone – Burpee Broad Jumps x 7
10 – Donkey Kicks
20 – Hand Release Merkins
30 – Jump Lunges (each leg)
40 – Air Squats
50 – LBCs
40 – Air Squats
30 – Jump Lunges (each leg)
20 – Hand Release Merkins
10 – Donkey Kicks
Endzone – Burpee Broad Jumps x 7
James 4:13-15
13 Now listen, you who say, “Today or tomorrow we will go to this or that city, spend a year there, carry on business and make money.”
14 Why, you do not even know what will happen tomorrow. What is your life? You are a mist that appears for a little while and then vanishes.
15 Instead, you ought to say, “If it is the Lord’s will, we will live and do this or that.”
Bear Crawl, Exercise
25 Yards
15 Bomb Jacks
25 Yards
15 Jump Squats
25 Yards
15 Bomb Jacks
25 Yards
15 Jump Squats
NMM
I’ll tell you this – I am a hypocrite. I have not been doing as I say here, but that is going to change. I am not going to be a man of inaction regarding what matters any more.
Dawson Trotman once said: “The biggest waste of time is the waste of time in getting started.”
Jack Webbs
1:4 to 10:40 on the field.
Mosey to Shovel Flag for COT.
Jack Webbs Cont’d
11:44-14:56 for Shop Vac
10 flutters to end it.
Final Thought
What do I need to do to stop procrastinating? What do you need to do?
Prayers/Praises
Prayers for Shop Vac and Nugent’s families – both died unexpectedly last week under terrible circumstances.
Five Fort Millians converged at Springfield Elementary for another day at the Ranch. Here is what they did:
The Thang:
After introductions and a disclaimer, we recognized Sean Kelly (Shop Vac) with a moment of silence. We then moseyed to the middle school and circled up at the pickup line in front of the new retaining wall.
COP, All in cadence:
SSH x 30, IW x 20, Merkin x 10, Windmill x 15, Squat x 20, LBC x 25, Jumping lunge x 20, Carolina Dry Dock x 20, Cherry Picker x 15, Mountain climber x 25
Form a line at the back of the road facing the new retaining wall and complete the following circuit five times:
10 merkins, run to the wall, climb over and run to the upper road, turn left and run back to the start. Plank up when finished.
Mosey to the back of the elementary school and meet up on the cement basketball court. Split into two groups and complete the following:
Group 1 runs to the pullup bars and does 7 burpee pullups, while group 2 does squats (flapjack)
Repeat with group 2 doing Freddie Mercurury’s (flapjack)
Repeat with group 2 doing calf raises (flapjack)
Mosey back to our starting point at the elementary school for mini-ablab (all in cadence)
V-up x 10, Hello Dolly x 20, Superman hold x 30. End with the Body Destroyer
COT
NMM
Thursdays have always been a running day for me with F3, but since I’ve scaled back the last couple of years, The Ranch has been my regular stop on Thursday mornings as of late. I have not Q’d here in a long, long time and it was good to get back at it. The group was pretty quiet at the start and I didn’t hear much of anything even during COP (I think Tesh was the only one counting with me). Later on in the workout, he and Uhaul engaged in their usual chatter (one of the topics today was Brittany Spears of all people -hahahaha). It was a pleasure to lead the group today and I look forward to next Thursday.
Prayers/Praises:
Shop Vac’s family
ST’s friend Joe with cancer
Those recovering from Covid-19
Today 10 Pax did the Harder thing and climbed the bleachers at NaFo. The goal was climb the height of the Twin Towers… if we went up and down the bleachers and all its steps we would have to do it at least 29 times. That would equal the amount of steps the first responders had to climb to help the civilians in the building. We honored all first responders especially PO Mark Ellis TD04 , PO Ramon Suarez TD04 and PO Antonio Rodrigues PAPD.
We started with a warmup of: WINDMILLS, MORROCAN NIGHTCLUBS, SSH and some stretching.
The WOD was the Climb….with 30lb rucks and some sandbags if you felt froggy.
Up and Down the bleachers….. when you hit the bottom you had 9 Merkins and 11 squats waiting for you….. 29 times up amd down with a total of 270 merlins and 360 squats. There was some mumblechatter amongst the Pax and every man left it out there on the bleachers.
We ended with COT and prayer.
So, I got asked to Q last minute for Wednesday at Ring of Fire (8/18) and was already scheduled to Q at Footloose for Thursday (8/19) and then NASA had to try and find a sub for Varsity on Friday (8/20), so I just said I’d do it all. I mean @HarryCarey just did it, so why couldn’t I? I’ve been chasing him for years and still have a long way to go to try and keep up/catch that HIM.
So, I planned it out. Arms Day at Ring of Fire, Legs Day at Footloose, and IronPax prep at Varsity. Here we go!
Arms day was an AMRAP with the pull-up bars, Cindy, and some core to break it up. 1 minute on 30 seconds off.
Pull-Ups
Squats with Block
Curls
Overhead Press
LBC’s
Merkins
Flutters
Burpees
Low plank
Side Straddle Hops
Repeat.
Music kept us going with mostly hard rock from the ’90s and 2000s. @Sheild thinks I’m the next Tony Robbins as I was trying to motivate and keep everyone going on our rest periods.
Thursday at Footloose we did 7’s. Launching from the AO, we went over to Minnow Pond to see if we can pick a fight, to which they just ignored us. So, we ran the hill. Monkey Humpers at the bottom near the main road, because you know, Monkey Humpers ;). Up the hill and then squats.
We then ran over to Fort Mill Chruch of God for a round of 7’s using the stairs and the parking lot. I didn’t exactly think this one all the way through before giving instructions. Run up and down the stairs, then do 6 calf raises, run back over the stairs and run a lap around the parking lot and back up over the stairs to do 1 Bobby Hurley. Complete the circuit until 7’s is completed. That ended up being 14 laps around the parking lot. We ended up with 3 miles on this day. Lots of good mumble chatter and fellowship on those laps.
Finally, @ Varsity, we did IronPax prep with the Week 0 2018 workout. 50 squats, 40 big boys, 30 merkins, 20 lunges (modified down from Bonnie Blairs as we’re old and our knees can’t take it), 10 burpees run a lap. Do this 4x for time.
@Slapshot killed it and completed the circuit in 24:39, while @HarryCarey finished in 28:10 and YHC in 30:30. The rest modified and got their own solid workout/ruck in.
Q-ing the trifecta was a great test as it made me get creative and stay engaged with the group. We’re called to be leaders and this was a good test of my abilities over a longer period, not just every once in a while. Thanks to all for the opportunity to lead. I enjoyed it!
Today at Honey Badger we honored the seven.
“The Seven” is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009.
The bomber was posing as a potential informant reporting on Al Qaeda.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
7 Rounds
I must admit, major fail on the part of the Q. I missed getting the FNGs names on video so I missed tagging them here. My apologies.
With Watch This & 5th Set by my side (missing Cheetah), we welcomed the 54 PAX to F3 Dads and provided the disclaimer. We even had some Kotter PAX (Dads) and a whole bunch of 2.0 FNGs. The total was 57 for today!
We then took off down the hill and circled up for the brief warm up:
SSH & Low Slow Squats
Then, line the kids up on one side of our square and the dads on the other side for the classic, Sharks (dads) & Minnows (kids).
After a few rounds, we flipped it around so the roles were reversed and the kids seem to really enjoy this one.
Next, line up in a long line for a family cone drill. As a family,
Run to the first cone. 1 Merkin & 1 Jump Squat per family member in attendance.
Run to the second cone. 2 Merkins & 2 Jump Squats per family member in attendance.
Run to the third cone. 3 Merkins & 3 Jump Squats per family member in attendance.
Run to the fourth cone. 4 Merkins & 4 Jump Squats per family member in attendance.
NUR back to the start.
Move over to our (2) 4-cone squares for a friendly kids vs dads relay competition.
Due to the number of kids, the dads would have to complete the following twice while the kids only once:
Cone 1 to Cone 2: Crabwalk
Cone 2 to Cone 3: Lunge Walk
Cone 3 to Cone 4: Bear Crawl
Cone 4 back to Cone 1: NUR
Shocking, the kids won so the dads got to do 5 Burpees per kid they had in attendance while the kids laughed at us.
Lastly, go run as fast as you can to the top of the hill for COT.
And then…POPSICLES!!!!
Great job leading this Band Camp.
Watch This, 5th Set, Maximus appreciate the opportunity to Q today.
45 PAX gathered up at the Calhoun St parking lot
BIG circle up on the green space for some warmups. All in cadence,
– SHH
– Imperial Walker
– Hillbilly Walker
– Squat
– Merkin (Skeeter wanted to call this in cadence, but got nervous in the center of the circle. We’ve gotta give our kids a chance to fail.)
– Played: Rock, Paper, Scissors, Burpee
– Just like Rock, Paper, Scissors
except the loser has to do a burpee for every person in their family group that beats them. i.e., if you’ve got 3 kids they all throw paper and you throw rock, then you do 3 burpees.
Line up behind one side of the cones
– Dad vs. Kids race: stipulation Dads have to bear crawl.
Loser did 10 burpees counted by the kids
Lots of form critiquing
– Dad vs. Kids race part 2: stipulation Dads have to run backwards (Nur)
Loser does 5 burpees
– Dads vs. Kids race part 3: stipulation Kids bear crawl, Dads lunge walk
Loser does 5 burpees
– Dads vs. Kids race part 4: stipulation Kids run backwards, Dads run forwards….Finally!
– Dads load up your kids and carry them across the finish line
Sprint over to the hill (there were two guys doing a weight workout…did somebody EH them? Also, there was a dad up at the top of the hill with his daughter. Did somebody EH them?)
Load up and carry the kids up the hill
kids do 5 merkins at the top
Mosey Down
3-leg bear crawl up
mosey down
3-leg bear crawl (other leg) up
mosey down
Mosey over to the tumbling mat. Kids can make their dad run up the hill by doing a trick on the mat.
COT and popsicles
I got the red/white/blue ones thinking they’d be more popular. But the kids love the little freezer pops. Duly noted!
FNGs:
Donahue
Flipper
Laces
Strider
Monarch
Mongoose
Chase
Bolt (the younger)
Prayers:
– of gratitude at the opportunity to be a father
– to be worth of the responsibilities laid in front of us
– for our children to grow up wise and strong with hearts to know the will of the Lord
COT:
Part 1 – https://twitter.com/jisenhour/status/1401204326165581831
Part 2 – https://twitter.com/jisenhour/status/1401203462696849409
—
Band Camp dismissed