Tag: Shield

Pavement Of Pain

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Was asked by Shield to Q Honey Badger so i said why not. This was my first Q here and i know a beatdown is required so i found a great ass kicker in the famed “book”.

The workout I choose was in honor of a local young soldier Specialist Javian “JAY” Sullivan. He was from the Fort Mill area and is survived by his wife and his 3 year old daughter at that time. He  died in a non-combat accident on 01/8/2018 at 24 years of age. Jay was a communications support specialist.

Heres the appetizer before the main course was served

18 Minute AMRAP

24 reps represents his age and 3 burpees represents his daughters age

24 pullups/3 burpees

24 inchworm merkins/3 burpees

24 squats/3 burpees

Main Course- Pavement of Pain

Life expectancy of men is 76 years of age. Jay passed away at 24 so he lost 52 years of his life. So 52 reps is the count for each exercise below.

52 Hand Release Merkins/run down hill then nur back up

52 Jump Squats/run down nur back

52 Knees To Elbows On Pullup Bar/run down nur back

52 Alternate Lunges/run down nur back

52 Burpees/run down nur back

52 Leg Lifts/run down nur back

Thanks Shield for the opportunity to Q,

Stang Does More Than Run Trails

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Get Your Mind Right

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8 came out for a foggy morning beatdown at the Collosseum

Warm Up
Merkin Suicides – 150 total
Group wall sit – partner lap
DORA 100 dips, 200 dollys, 300 step ups – partner lap
Flutters, American Hammers, LBCs
Indian Run Back to COT

Think about what your thinking about. Proverbs 4:23 says “Be careful how you think, your life is shaped by your thoughts.” Try and feed your mind with truth, things that are joyful and positive.

Thanks Duck!

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6 of My Heroes w/ Me @ Honey Badger

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Site Q got my verbal confirmation to Q @ The Badger Den even though I’m deathly afraid of what goes on at the AO on Mondays. Wednesday’s and Friday’s…cakewalks. Monday’s…find me at The Armory. I know I need to run with the big boys to become a big boy though. I appreciate the reminder from Shield and Splinter.

Warmup: 20 SSH + 10 Imperial Walkers

The Thang: Each Pax gave me an exercise to add to my “U R My Hero WOD” board of pain.
I started with Kettlebell Swings.
Stang suggested Hand Release Merkins.
Splinter goes all Splinter on us and suggests Burpees.
Harry Carry added Big Boy Sit Ups.
Cheddah wanted Squats.
Refugee suggested Upright Rows (nice!).
Shield added Side Straddle Hops.

We had our weinke. No joke, these guys are my heroes. The chase after getting better and it’s inspirational.

Round 1: Do 50 Reps, then run a lap (400 meters). Swings x50, lap. HRM x50, lap. Etc.
Round 2: Do 25 Reps, run a lap. Swings x25, lap. HRM x25, lap. Etc.
It looked like Harry Carry and Splinter was going to finish Round 2 so I shared that Round 3 would have been 10 reps and a lap.

5:58 finally came so we closed up shop on the track and headed to COT.

NMM: If you choose to do the hard thing, you have a better chance at becoming better. Find somebody a bit stronger than you or a bit faster than you and then do what they do. Push yourself to keep up with that person. You’ll get better, for sure.

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Hero Workout for PFC Jacob Hancher “Hightower”

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Monday we sadly added a new Hero to our workout.  PFC Jacob Hancher was known to F3 Grand Strand as “Hightower”

Jacob William Hancher, 23, passed away October 03, 2020 in Myrtle Beach, SC while serving in the line of duty with the Myrtle Beach Police Department.  He was born July 24, 1997 in Silver Spring, MD.

Jacob graduated from Thomas Stone High School in Waldorf, MD in 2015 and attended Horry Georgetown Technical College in Conway, SC.  He began his career with the Myrtle Beach Police Department in 2015 as a Community Service Officer and became a Myrtle Beach Police Officer in January 2020.  Prior to moving to Myrtle Beach, he was a member of the Waldorf Volunteer Fire Department, Fire Station 3 from 2014 to 2015.  After moving to Myrtle Beach, he became a member of the Horry County Fire Rescue, Station 45.  He was also an Eagle Scout, Troop 417 in Waldorf, MD

Shield and I created this workout in honor of Hightower.  We wanted to incorporate his age, End of Watch date, and his badge number (374).

We did 9 rounds of 10/3/20 run 400 meters. 10 merkins, 3 burpees, 20 big boys.  Checkout with 77 squats and 100-meter sprint.  This gets you 2.3 miles, 10/3/20 EOW, and 374 reps.

Most of us got to the last round and then the heavens let go and we got POURED on.  After 1/2 of us had finished, we ran for shelter up to the front of NaFo to get out of the rain.  From here, those who didn’t finish completed it under the awning and the rest of us took turns calling out exercises for the rest of the hour.

My phone and speaker were out in the rain too long and malfunctioned during Name-O-Rama.  So no video evidence exists.  RIP Hightower.  Thank you for your service!

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Stay Hard

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I’ve been reading a handful of books these days, and one phrase that has stuck within my mind (as well as my SL) is #StayHard. It has pushed me through the mindset of “I can’t do this” or “I shouldn’t do this.” How many times have we told ourselves that? My question for the PAX today was this: will you stay hard?

And with that, we moseyed.

 

Iteration 1 – Bus Loop Hill Elevens

Nur up grass hill

Run down grass hill 

Bobby Hurleys at the top, CDD’s at the bottom.

Mosey around back of school to playground, switchbacking through the parking lot as we travel.

 

Iteration 2 – Playground Circuit

10 – 8 – 6 – 4 – 2 

Pull Ups

20 – 15 – 10 – 5

Burpees – Merkins – Squats – Lunge Walk – Dips 

Do one round of pull-ups, then one round of the BMSLD’s. Drop the count, repeat. Work your way down to the end.

Low plank in wait for the six between each round.

Mosey to front soccer field in a roundabout fashion.

 

Iteration 3 – Soccer Field Bear Crawl CMIYC

P1 Bear Crawls while partner Bomb Jacks, mosey to partner and flap jack. 

5 Bomb jacks each round, 5 rounds total. It was just enough for a full out and back between goals.

 

Mary

20 x WWI Sit Up

10 x Gas Pumpers w/arms raised

10 x Crunchy Frog

 

‘Twas a wonderful beatdown that encouraged heavy breathing and sore body parts. 2.4 miles traveled in total. The men put in the work, and it was good. Remember when you’re feeling weak or sore, you can still push through your mental barriers. Stay hard.

 

Announcements

FIA Marathon – Support them any way you can!

Chikin N Wizdom Zoom tomorrow morning, 0630 – 0715 w/Straight Up!

 

Prayer Requests

Ruby Slippers’ co-coaches son, Levi, having seizures more often than usual – pray for this bout of his epilepsy to subside.

Those who are isolated due to COVID, in and out of medical facilities.

Cake Boss’ injury and being on IR.

Geronimo’s job search.

 

Thanks Ruby Slippers for scheduling me literally three months ago! Felt like forever, but YHC still didn’t have the weinke built until last night… hope y’all enjoyed it.

 

Punch List out.

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Double Dora

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On this brisk morning at The Coliseum we started with a short mosey to the track….

We warmed up with some Baby arm circles, windmills, Imperial Walkers, Hillbilly Walkers and some stretching

Then we Dora’d : WE HAD 8 PAX….ONE RAN THE TRACK WHILE THE OTHER DID :

100 MERKINS

200 AMERICAN HAMMERS

300 SQUATS

IF THAT WASNT ENOUGH WE DID A SECOND DORA!!!!

100 SSH

200 BOMB JACKS

300 SHOULDER TAPS

Mumblechatter was high when we got to the shoulder  taps.

We ended early enough to have a little Mary at COT.

STRAIGHT UP asked if we could go around and everyone say something positive going on in their life.

Thank you Hardwood for letting me lead these fine men .

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Army Captain John D. Hortman

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Frequently Asked Questions - CrossFit: Forging Elite Fitness

 

Can’t remember the last time YHC Q’ed HB. Happy to be back to what was the normal Monday AO for about a year. Refugee pulled up looking patriotic as ever and YHC was pleased. 0500 hit and we got to work.

 

Short Mosey around the parking lot. 

COP

10 x Windmill

10 x Tappy Tap

20 x SSH

Runner’s Stretch/Yoga Flow 

 

Today we honored Army Capt. John D. Hortman, 30, from Inman, SC; who died in a helicopter crash at Fort Benning, GA. His light attack helicopter crashed on a live-fire range during an exercise with the Army Rangers and other special operations troops. Also killed in the crash was Chief Warrant Officer Steven B. Redd. Both were assigned to the 1st Battalion, 160th Special Operations Aviation Regiment at Fort Campbell, KY. They were both part of the highly trained Night Stalker aviators. Hortman graduated from West Point in 2004. He was a combat veteran with three deployments in support of Operation Iraqi Freedom.

He is survived by his mother, Brenda Jones; sister, Jill; and brother, Andy Pierce.

 

Mosey over to pull up bars to layout the iteration. Trucker was pleased to head in said direction. 

HORTMAN 

AMRAP in 45 minutes

800 Meter Run 

80 Air Squats

8 Muscle Ups (Subbed Pull Ups/Dips ILO Muscle Ups)

Most completed 5 rounds. Our “400M stop sign out and back” was more of a 600M so we all ran about a 5K in the midst of the WOD. Solid work by all. Sasquatch arrived at 0518 and still did the same amount of work as all of us.

We finished the 45 minutes of the WOD and had some time to focus on the core.

 

Six Minutes of Mary in Cadence

In & Outs

Forward Bicycle

Reverse Bicycle

Crunchy Frog

Fifer Scissors

Freddie Mercuries 

 

Mosey back to COT. 

 

NMM

Great work today, we were all pretty winded so mumble chatter fell by the wayside – but that means it was difficult. That’s what it should be – as we honored Hortman can no longer fight for our country. This is what I love about this AO. We suffer because they no longer can. Knowing they paid the ultimate sacrifice prompts YHC to fight harder for more reps and faster runs. 

 

Announcements

Anniversary Party coming up this Friday night. Read your newsletter or hit up Backdraft for details!

Shovel Flag hand off happening at RPG this Friday. 

Prayers/Praises

Sasquatch’s SIL is having a planned C-Section this Thursday. Prayers for a safe delivery and healthy mom/baby. 

 

Thank you, Shield, for the chance to lead these men.

 

Punch List out.

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RPG/Varsity Convergence

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It was a beautiful rainy morning. 17 dudes converged under the awning at NaFo. A dozen or so arrived by 05:00 for some Sasquatch Broga. Around 05:20 we started the Varsity Bootcamp. This is usually when the RPG guys would take off running but since it was raining cats and dogs, everybody decided to stay for my beatdown. I appreciated the crowd.

The Warm Up: Broga w/ Sasquatch and then 25 SSH
The Thang: HIIT as follows:
Burpees: 60s
Rest: 45s
Merkins: 45s
Rest: 20s
Squats: 45s
Rest: 20s
LBCs: 60s
Rest: 20s
Mountain Climbers: 45s
Rest: 20s
Bear Crawls: 1 lap around the circle
Rest: 45s
Imperial Walkers: 45s
Rest: 20s
Plank Jacks: 45s
Rest: 20s
Monkey Humpers: 45s
Rest: 20s
SSH: 60s
Rest: 20s
Flutter Kicks: 45s
Rest: 20s
Rosalitas: 45s
Rest: 20s
Alternating Shoulder Taps: 45s
Rest: 20s
Bomb Jacks: 45s
Rest: 20s
60s Intro to the new Site Q Splinter
Rinse and Repeat from the top

I enjoyed this workout more than I thought I would. I love the Seconds app and HIIT style. I encourage the Pax to give it a try for a workout. It’s worth the price to upgrade to the full version.

COT
Shovel Flag Handoff off from Harry Carry to Splinter

I am extremely proud of my good friend Splinter. It took 2.5 years of EH’ing to get him out in the gloom. Now he’s running with the Big Boys 4-5 days each week and responsible for an AO. ‘At a boy Splinter!

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The site formally known as The COOP.

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Let me start off by saying cancer sucks. It took one of our PAX last week and I am still mad about it. Jay Griggs known in the gloom as Cash, 51 battled this aweful disease on and off for about two years. He left behind his wife Christine and two kids Katie (14) and Will (12). We came together today to do a workout for him and also to rename this AO in his honor. We wanted to give a name that if someone who didnt know Cash would ask we could explain that the name was in his honor and keep Jays legacy in The Fort going. More on the name at the end.
We statrted with a disclaimer and quick dynamic warmup.
51 SSHs in cadence.
Mosey down the hill for some instructions.
3 cones at bottom of hill. do the first cone run up hill to nafo crosswalk do 10 bombjacks, run back to pull up bars do 5 pull ups, run down to bottom of hill for the next cone, keep repeating until YHC stops the group.
Cone 1- Merkins and Squats
Cone 2- CDDs and American Hammers
Cone 3- Alternating lunges and Alternating Shoulder taps
At each of the cones we did a total between the two exercises 51 reps.
Mosey back to Cot.
We took this time to let the Pax know the AO formally known as The Coop was now to be known as Ring of Fire. One of Jonny Cashs greatest hits. So when someone says how did this palce get the name we can explain.
Announcements and naming of FNG.
FNG- Sappin Patel- Spam
reach out to funhouse to help with at risk middle school kids on their off days from school_ takes palce at forest hill church.
8th annual anniversary party of the Fort. held Oct 2nd 630-930 at 3399 Pleasant Rd. Convergence the following morning at 0630 first baptist fort mill.
Prayers-
for the family of Cash.
marriages and keeping real with raising shorties.
Backdraft Out.

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50th Birthday Beatdown

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Today YHC celebrated 50 years on this planet with 11 great men of this nation. The weather was rainy and I think that might have kept some away but the beatdown commenced.

We moseyed to the front of Springfield Middle School and warmed up with : Windmills, Morrocan Nightclubs, Imperial Walkers and Hillbilly Walkers.

The Beatdown consisted of …….you guessed it 50 reps of each exercise. We split into 3 groups of four and each group took a color.

GROUP 1 RED: 50 MERKINS, BIG BOYS, PLANK JACKS, AMERICAN HAMMERS AND BOMB JACKS

GROUP 2 BLUE: 50 SQUATS, MT CLIMBERS, LUNGES, FLUTTERS AND SSH

GROUP 3 GREEN: 50 DIPS, SHOULDER TAPS, LBC’S, DONKEY KICKS AND DERKINS.

Each group completed one set of each and then it was dealers choice. The remaining time was spent picking random exercises from the board or some even decided running was the better choice….not me but nured a lap.

We ended with some Mary and COT…. Polaroid brought donuts and Harry Carey and family made cookies in the shape of shields.

Thank you all for making my 50th birthday special.

 

 

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