Tag: Shield

50th Birthday Beatdown Repeat

Leave a comment

We started the chilly morning with a warm up that consisted of  windmills, cherry pickers , imperial walkers and Hillbilly walkers…we jogged up to the benches at NaFo.

The WOD was a repeat of my 50th Birthday beatdown

50 of each exercise:

Merkins.      Squats.    BIG boys.    Dips.   Shoulder taps.   Mt climbers.      Plank Jacks.   Lunges.    Flutters.    SSH.     LBC’s.  AM hammers.   Bomb jacks.  Donkey kicks.  And.  Derkins….when we were done with some time left they were able to pick what they wanted to do again….2 PAXs decided they had enough and did pull ups at the bars

Fun was had by all and we ended with COT

 

 

TClap |
1

Running in Circles

Leave a comment

8 HIMs gathered at Ring of Fire today with many thoughts on their mind. Would Pusher bring it? Would it rain? Would we do pull ups? These questions among others brought the Pax into the gloom seeking all 3 F3s and YHC was happy to oblige.

After creating the Weinke, Kaiser reached out to ask that I bring a Bible verse with me the next day. This request led to some soul searching. YHC first thought was to go with Galatians 5:13 which describes our need to serve others in love. Around 4 AM, I woke to the idea of Ephesians 5:8 which calls us to live as the light in this world. Both of which aligned with being examples in every relationship.

The idea behind the Weinke was circles. In 2020, it felt like I was running in circles, each time having to overcome hurdles, only to have those same hurdles pop back up again the next time around. 3 circles were chosen and away we went.

Weather

49 degrees with a threat of rain; Rain started at 6:08 AM

The Thang

Proper Disclaimer was uttered

Mosey to Elementary School lot

  • Toy solders/High Knees
  • Karaoke left
  • Lunge walk/Mosey
  • Karaoke Right

COP

  • SSH x 30
  • IW x 15
  • Merkins x 15
  • MNC x 20

Lets get it!

Circle #1 – stop at each 1/4 of the circle

  • 1st stop – 10 Burpees
  • 2nd stop – 20 Squats
  • 3rd Stop – 30 Mountain Climbers
  • 4th Stop – 40 Flutters
  • Rinse and repeat 3 times

Circle #2 – included the hill

  • 1st Stop – 10 Irkins
  • 2nd Stop – 10 Bombjacks
  • 3rd Stop – 10 Monkey Humpers
  • 4th Stop – 10 Big Boys
  • Rinse and repeat 3 times

Circle #3 – School driveway

  • Partner up due to time
  • Partner 1 runs circle
  • Partner 2 does exercises
  • Rinse and repeat
  • 20 Step Ups
  • 10 Dips
  • 30 Merkins
  • 40 Freddy Mercuries

 

Moleskin

  • Thanks to Kaiser for his leadership and the request for the Bible verse
  • Prayers for Splinter and quick recovery
  • Prayers for continued growth as spouses
  • Accountability to be a “light” in this dark world
  • T-claps to Harry Caray and team for putting together the Dam to Dam Bar 10k

The gloom is always the best way to start your day!

Pusher

TClap |
9

Army Staff Sgt. Paul M. Neff II

Leave a comment

Today we honored Army Staff Sgt. Paul M. Neff II, 30, who died November 7, 2003 serving during Operation Iraqi Freedom. Paul was assigned to 5th Battalion, 101st Aviation Regiment, 101st Airborne Division (Air Assault), based in Fort Campbell, Ky.; killed in action when a UH-60 Black Hawk helicopter was shot down Nov. 7 in Tikrit, Iraq. Neff was one of six soldiers killed in the incident. He was assigned to the 101st Airborne Division based in Fort Campbell, Ky. He was a graduate of Fort Mill High School.

After the disclaimer, we put on our rucks and headed over to the pull up bars.

Three Rounds:

Pull-ups                           10 reps

Balls to the Wall           10 second hold

 

Next, we headed to the field, the end zone was our starting point. Exercises with ruck:

  • 10 Merkins
  • 10 Squats
  • 10 Flutters
  • Lunge walk 10 yards
  • Drop ruck, run to far end zone
  • Rinse and repeat until reach opposite end zone

Heading back to original starting point, exercises with ruck:

  • Plank pull thru – 10 yards
  • 10 Clean and press
  • Drop ruck, run to far end zone
  • Rinse and repeat until reach opposite end zone

Thanks for the opportunity.

Great job by everyone!

TClap |
2

Detective Mike Doty WOD

Leave a comment

Today we Honored Det.Mike Doty with a WOD designed by Spiderman. We had 6 Pax at the NaFo stadium ready for a beatdown.

We started with a warmup of SSH, windmills and Hillbilly walkers.

The Doty WOD

The beginning his birth 2/2/1980

2 Overhead Squats / 2Ruck thrusters/ 19 Merkins 80 single count flutters.

His years of service 12 and 37 years of life:

12 Man Makers Run 100 yards

37 Ruck Swings Run 100 yards

12 SQUATS Run 100 yards

37 Bent Over Rows Run 100 yards

12 Merkins Run 100 yards

37 Ruck Curls Run 100 yards

RINSE AND REPEAT

Then we came to End of Watch 1/17/2018

1 Bear crawl 100 yards

17 Merkins

20 Overhead Presses and 18 Squats.

We finished with his shield 809

80 Flutters with Ruck overhead and 9 LBC’S with Ruck overhead.

We had time so the 6 PAX did 2 laps around the football track.

We ended with CoT….it was an Honor for this PAX to lead these men this morning

 

TClap |
5

Lucky Jokers, My Calves Hurt

Leave a comment

8 HIMs reported to Varsity this morning, undeterred by the threat of cold weather and rain. We met at 0515 at the front entry awning of Nation Ford High School and promptly shared the requisite disclaimer, followed by a warmup.

We did some SSHs and then a bunch of planks, honey-mooners, downward dogs, and shoulder taps, and then I explained the game.

I decided to revise my deck of pain workout from The Armory to be used at Varsity, and I thought it worked out great.

We each took turns picking cards from the deck to determine what exercise and number of reps we would do…

Number of reps was determined by the face value of the card drawn, 2-13.

Spades = Jump Squats

Diamonds = Bench Dips

Clubs = Peter Parkers

Hearts = Derkins

Aces = 10 Burpees

Jokers = 100 SSH

We made it through the whole deck with about 7 minutes to spare, so you guessed it… Mary.

Each of us got a turn to pick an ab exercise, and we finished right at 0600 in time for COT.

Count-o-rama, Name-o-rama, and ended with prayers and praises.

Kelbasa shared a story with the group about a therapy patient he met who was a Green Beret in Korea and Vietnam who had a good attitude and kept moving even through a Covid diagnosis.

Prayers for those affected by Corona, and other needs. Many of us are battling mental and emotional demons, every day. Some are open about it, some have a harder time sharing our struggles. Never forget that sometimes we are the light or the rock for others around us, even if we don’t realize it. Post for eachother!

Thanks Splinter for the opportunity to lead this morning, I wouldn’t rather have shared this cold and gloomy morning with anyone else!

 

TClap |
7

Pyramid attempt at Fire Ant

Leave a comment

On Christmas Eve, Divac introduced us to the way he was going to run The Fire Ant AO now that he is in charge. And guess what, it’s not for the faint of heart. That said, I had to live up to the billing.
In recent months, I’ve noticed a great way to challenge the PAX is to post the Weinke on the socials ahead of time. It also holds me accountable to planning the proper beatdown. So here goes:

Ruck 1 mile at a sub 14min/mi pace to TCES. Full disclosure, Punch List led us at a 13:37 pace…giraffe.

10 Man Makers
20 Lunges (ea leg)
30 Merkins (single ct)
40 Real Squats (you know what this means)
50 Mountain Climbers (left/right = 1)
60 LBC’s (single ct)
70 Curls
80 Peter Parkers (40 I/C) – I believe this is where the leaders ran out of time.
90 Bent Over Rows (45 I/C) – I was really looking forward to these!
100 Flutters w/ Press (50 I/C) – Surprise, Surprise. I was really, really looking forward to these.

Ruck 1 mile back to the Start Ex at a sub 14min/mi pace. We made it about .25mi and I abruptly stopped everyone for a Switzer. The new instructions were to Jail Break back to the Start Ex to complete as many Flutters/Press as you can until 0600. The leaders arrived at a 10:05 pace and a heart rate that neared, “explosive.”

COT practices with the Golden Corral bootcampers.

SYITG,
Maximus

TClap |
1

First Post of 2021

Leave a comment

What better way to start the new year than with your brothers in the rainy gloom? Well, 4 at Varsity did just that.

Today was really special for several reasons.

It’s F3’s 10 Year Anniversary.  I wonder if DREDD and the other Redwoods had any idea what this would turn into?  In Honor of that, we did the same workout they did on 1/1/2011.

First we started with a little mosey where we talked about who was up the latest and Harry Caray’s smart plan to go to bed, take a nap and then wake back up for the ball drop with his M and 2.0’s.  I’ll have to remember that for next year 😉

Since it’s 2021, our warm-up consisted of 21 reps of SSH, Marocain Night Clubs, Imperial Walkers, and 7 windmills (because we do them really slowly and I couldn’t cadence count 21 windmills).

Then it was a lap around the track and into the Thang.

Run a lap.

10 merkins, diamonds, and wide-arm merkins.  Run a lap.

Shield fell so far behind that we went back to pick up him.  He said he had to stop and tie his shoe to which we all said was a “likely excuse”.

10 knee up dollys (think bring your knees to your chest, back out, apart and back together is 1),  Freddie Mercury’s and LBC’s.  Run a lap.

10 Side Straddle Hops, squat thrusters, and mountain climbers. Run a lap.

Since it rained most of the night and was drizzling most of the morning up to this point, we decided that instead of running up and down the bleachers that were slick to do Jacob’s Ladder, we ran over to the hill by the pull-up bars.   We got an extra burpee in b/c YHC forgot that you have to run to the top first before doing the burpee.  The extra burpee was my NY gift to the group.

Since that only took about 25 minutes, I had to fill some time, but since we were at the pull-up bars, I figured why not.

21 pull-ups followed by 21 squats x2 rounds.

Then it was time to play with Cindy. 10 counts of bent-over rows (each arm), overhead press, goblet squats, curls, and KB swings. 2 rounds.

We finished COT with a discussion of our One Word from last year and this year.

On a personal note, these HIM’s are my SheildLock and were my quarantine workout partners.  I would be in a very different place (and not for the better) if it had not been for these men who I have learned so much from.  I hope I have impacted their lives as much as they have mine.  Here’s to 2021!

Cheers!

TClap |
6

Looked Better on Paper

Leave a comment

I arrived a bit earlier this morning to scope out some areas of the campus that I have yet to explore.  Eight men showed up on this brisk morning.  We began with a slow mosey around the elementary school parking lot and stopped at the playground for the typical warm-up exercises (SSHs, Windmills, Imperial Walkers, Plank Stretches, Mountain Climbers, Peter Parkers, and Parker Peters.

Next, we moseyed back to the parking lot.  The first series of exercises was a combination bear crawl/squat across the length of the parking lot.  At every other parking space line, we did 10 squats.  Once finished, we did the same routine except we rolled to each line and did 5 merkins.  Lots of complains about dizziness after the first couple spins but we made it through the craziness.

Once the world stopped spinning, we ventured over to the pull up bars (Trucker approved).  We did 10 reps of jump and grab the bar, pull chin over the bar, and hold position for five seconds.  We took a lap around the bus loop to shake out are arms.  Next round was a jump and grab the bar, raise legs up 90 degrees, and hold for five seconds.  Again, another lap.  Last round was a jump up, rotate grip back and forth, and pull chin up over bar.  One last lap around the bus loop and back to COT for a few minutes of Mary.

Great job everyone!  Thanks for trying something new.

TClap |
3

Badger Sled Pull

Leave a comment

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.

 

TClap |
3