Tag: Shield

Senior CPO Robinson

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Five men posted at Honey Badger. Weather was warm and humid.
Start with a mosey run (included toy soldiers, butt kickers, high knees)

Warmup
SSH (12x I/C)
Windmills (12x I/C)
Imperial Walkers (12x I/C)
Morrocan N/C (12x I/C)
Low Slow Squats (12x I/C)
Arm Circles (12x I/C)
Peter Parkers (12x I/C)
Plank Stretches (12x I/C)

Hold plank
Read Extortion 17 story (copied below)
do 17 burpees
Short run to parking spot 31, do 31 merkins

Run to ROTC area

Thang 1
Five pain stations, do exercise for 50 seconds, rotate/rest 20 seconds
Each circuit through the pain stations will have a different exercise. There are three circuits.
Station 1 uses pull up bars: Pull-ups (circuit 1); Chin ups (circuit 2); Close grip pull ups (circuit 3)
Station 2 focus on core: LBCs; Shoulder taps; Hello Dolly
Station 3 uses cinder blocks: OH Press; KB swings; curls
Station 4 focus on legs: squats; lunges; monkey humpers
Station 5 focus on cardio: suicide runs; bear crawls; SSH

Short Run
Stop and plank. Read story of Senior Chief Petty Officer Heath Robinson (copied below)

Run back to ROTC building
Go through the five pain stations described above again.

Thang 2
Plank-o-rama
3 min plank
30 sec rest
2 min plank
30 sec rest
1 min plank

Fini
COT

NMM: 50 seconds on was a bit much for pull ups. We stayed together as one group, but this workout could easily be flexed up with more pax: just count them off by fives.
Nice to have a Kotter from Indian Land return to us FlipFlop. This was his first post in a long while and we had to resuscitate him twice and administer 10 cc’s of lidocaine drip per Rampart’s instructions.

In past Honey Badger workouts, I have chosen other Extortion 17 members to honor: Snr CPO Kraig Vickers; CPO Stephen M Mills; Specialist Spencer Duncan

Extortion 17
On August 6, 2011, a U.S. Army CH-47D Chinook helicopter approached a landing zone in Afghanistan 40 miles southwest of Kabul. The helicopter, call sign Extortion 17, was on a mission to support the 75th Ranger regiment that had secured an insurgent compound and were tracking down fleeing enemy militants.

As the Chinook approached the landing zone, two enemy fighters ran out of a building and launched rocket propelled grenades. The first round missed the helicopter, but the second struck its rear rotor blade. The resulting explosion caused a disastrous imbalance and tore the Chinook apart. The helicopter spun out of control and crashed. There were no survivors.
The loss of 31 us military service members was devastating singular loss. Those killed were some of the U.S.’s most highly trained and battle-honed commandos.

Today we honored Senior Chief Petty Officer Heath Robinson from Extortion 17.
Senior Chief Petty Officer Heath Robinson was born June 5, 1977 in Petoskey, Michigan.
The 1993 loss of a Black Hawk helicopter in Mogadishu Somalia had a significant impact on Heath and when he graduated High School 1995 he enlisted in the United States Navy with aspirations to become a Navy SEAL.
After training and various deployments in the US and Japan, he eventually completed his SEAL training and went on to serve with SEAL teams three and seven.
Heath deployed to the Middle east multiple times during his military service and returned to Afghanistan with his team in 2011.
Heath was killed in action on Chinook helicopter flight Extortion 17 on August 6th, 2011 and is survived by his wife, a daughter, his parents and two brothers.
Heath was laid to rest at Arlington national cemetery alongside many of teammates.

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Dark and Wet Ranch

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9 men showed up  this wet morning at the Ranch.  Bobber had trouble finding the designated parking lot so he left his car in the middle of the drop off lane.  Uhaul was complaining about the darkness and wet surface, but stayed around for the fun.  After the disclaimer, we moseyed around the parking lot to the front of the school.

COP

SSH x 20

Imperial Walker x 20

Windmill x 20

Plank (6′, Honeymooner, Downward Dog)

Arm Circles (Forwards, Backwards)

Next, we moseyed to the school entrance for 11s between the curbs.  We started with one dip, bear crawled to the other side, ten Carolina dry docks, crab walked back to the other side, and increase the count by one to two dips…continued this exercise until the six was finished.

Once done, we jogged to the front of the Middle School for some leg work.

1st round: 10 leg lunges, 15 jump squats, 20 monkey humpers, 25 calf raises

Ran a lap around the car loop

2nd round: same as first, but added 10 to reps

Ran a lap around the car loop

3rd round: same as second, added 30 Dirty Myrtles

Next, we moseyed to the back of the school for some Ab work.

20 LBCs

20 American Hammers

15 Leg Lifts

Superman

With a few minutes left, we were able to squeeze in 50 yards of burpees broad jumps.

 

Great job everyone. Thanks for the opportunity!

 

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Bringing Perspective back to The Beyond

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The Thang:
Started things off with the merkin mile (10 lap 1, 8 lap 2, 6 lap 3, 4 lap 4) at each corner of the lap (112 merkins total)
Next we moved over to the side of the school were we did the following:
NUR (run backwards) up the hill
lung walk back down
NUR back up and lung walk down
Apollo Ono up hill

Then moseyed over to another part of the school to discuss perspective. During the conversation I challenged the Pax to be willing to listen and understand others view point.
Listen first and react last. While all pax were lined up on the wall facing me I wrote a W on the ground and asked the Pax what this what. As expected the Pax answered M because from where they were standing it was an M. However from what I wrote was a W. It is all about perspective and how you see things.

Next exercise was Balls to the Wall and wall sits (30 seconds each) – 2 rounds

To wrap up the workout we tackled a jack webb with Burpees and monkey humpers
Completed rounds 1-3 then moseyed back close to COT to knock out 4-7. Ran out of time to finish the rest.

Today’s workout was more about reminding us to remind us that its not just about you. Think about how what you say or do may affect others. Be willing to change your point of view to see how someone else may be seeing something. It may open your eyes to a whole new perspective.

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Thin Blue Line:Retired St Louis PD Capt. David Dorn

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Good Morning men of The Fort

Today was my first day as Honey Badger site Q and I wanted to get the week started like a Hero. We had 9 Pax show up for a Heroes Beatdown and I hope I didnt disappoint them.

We started with a quick mosey around the NaFo parking lot followed by SSH, Morrocan Nightclub, Windmills and Imperial Walkers.

Then we headed over the the football field for 2 rounds of :

38 Burpees  ,  Run 100 yards

77 Flutters   , Run 100 yards

38 Merkins. ,  Run 100 yards

77 Squats.    , Run 100 yards

38 American Hammers , Run 100 yards

77 LBC’s  , Run 100 yards

And Bevause we did it so fast I added a DORA

100 CD ,   200 Boxcutters and 300 Lunges

I wanted to Honor Retired St Louis Capt David Dorn who served 38 years for the St Louis PD and at 77 years old was helping a friend work security at his Pawn shop when riots broke out and he was shot and killed by rioters.

Ended with COT

 

 

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Seven-o-diamonds

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Three pax came out to for an OTB workout. Conditions were slick, cool but damp.

Warmup
Seal jacks (12X I/C)
Windmills (10X I/C)
Imperial Walkers (10X I/C)
Moroccan N/C (10X I/C)
Low Slow Squats (10X I/C)
Peter Parkers (10X I/C)
Downward Dogs/Upwards Dogs

Thang 1.0: Seven of Diamonds
Four corners with approx. 225 feet between each corner (900’ complete loop). Do exercise noted below at each corner and run to next corner.
7x Burpees
14x Merkins
21x SSH
28x Squats
21x Bobby Hurleys
14x Dips
7x Carolina Dry Docks
Total distance covered was approx. 1.2 miles.

Thang 1.1: Burpee round up
Do seven burpees to end workout with 35 burpees each man.

Mary 15x I/C (just a few minutes left to squeeze this in)
Freddies
American Hammers
V-ups

Fini, COT
Positivity: kids last week of school
Prayers: for our country dealing with covid and strife in Minneapolis.

Although a small attendance workout (Massey crew may have gotten lost inbound) it provided good shield lock time. Also noted: Looking forward to the schools ‘opening’ up their grounds to resume official A/O’s.

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DirtCheap

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Wet conditions with four pax under the awning at an undisclosed location.

Warmup: SSH, windmills, step-ups, Moroccan N/C, Low Slow Squats, Arm Circles, Peter Parkers, plank stretches. All 12X in cadence.

Thang 1: Pyramid
Burpees, Curls (with coupon), Bobby Hurleys, Squats (with coupon), Low Plank for the six, Run one loop (600’) together
1st round: 5 burpees, 10 curls, 10 Bobby’s, 10 squats, 1 run loop
2nd round: 10, 20, 20, 20, 1
3rd round: 15, 30, 30, 30, 1
4th round: 20, 40, 40, 40, 1

Thang 2: Core Work
45 seconds on exercise, 15 second rest
Leg Raises
American Hammer (with coupon)
Freddie Mercuries
Flutters (with coupon)
LBC

Thang 3: Big Balls
AC/DC’s Big Balls plays: Pax assume the monkey humper position. Pax do a monkey humper when the song says ‘balls’. Song duration is 2:39.

Fini, COT
Positivity round
Prayers/Praises

Workout shamelessly taken from F3 Chattanooga. Timing worked well, and my legs/thighs were worn out by the end.

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March 11 at The Coop

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Super creative? Absolutely not?
Wordy? Definitely not?
Recap of the work done? Absolutely

GQ on warm up for his first ever crack at Qing. He ran us to a spot, performed some warm up exercises, adapted to the feedback and received the AAR in true fashion. That’s how we all get better; if we could all get an AAR after completing objectives.

YHC now on Q and we rant to the football field.

.5mi around the track at a good/heavy-breathing pace.
36 Mak Tar Jah’s
.25mi at a “get after it” pace
35 Mak Tar Jah’s

Planks & abs & stuff

Line up on the goal line
71 Carolina Dry Docks
Bear crawl to the 50yd line
71 Merkins
Crawl bear to the goal line

Mosey to the pull-up bars

20 Pull-Ups
Run down the hill to the stop sign
Nur back up the hill

COT

SYITG

GQ & Maximus

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Boss Hogg Issued a Challenge at the Ballroom and the PAX did not Disappoint!!!

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Boss Hogg threw out a challenge to see how many PAX would show up at the Ballroom.  As usual, the PAX did not disappoint.  39 was the count.

Boss Hogg arrived in his all white Q outfit.  Disclaimer was given.  A quick message was given about the power of being an influencer.  PAX were reminded to always pick up the 6 and to encourage the guys around them.

The Thang:

Mosey to the center of the football field for a quick warmup:

  • 15 SSHs
  • 10 Windmills
  • 15 Imperial Walkers
  • 15 Cherry Pickers
  • 15 Hillbilly Walkers
  • 15 Gas Pumpers (THE Twisters favorite exercise)

Next was a Guillermo 1-2-3 (Dora’s little brother).  Similar to a Dora but PAX break up into two groups instead of pairing off in partners.  All exercises are done in cadence with a focus on form, not speed.

Exercises were:

  • 100 Overhead Claps
  • 200 LBCs
  • 300 Low Slow Squats

The other group started at the goal line, bear crawled to the 20, ran to the 50, did 1 burpee, and returned to the goal line.  Teams switched back and forth until all exercises were complete.

With the remaining time, the PAX moved to the track for some large dice fun.  One die contained the name of an exercise on each side.  The other 4 were used to determine the count.  Dice were rolled, exercises were done, and the PAX moved 1/4 of the way around the track.  This was repeated until the group had moved all the way around the track.

Time was up and the group headed back to COT.  Announcements were made.  Prayer requests focused on physical healing and marriages.  Due to the overwhelming support from the PAX in attendance, $1,000 was donated to Classroom Ready.

A great reminder to all PAX, don’t just be influenced but go out and be influencers!

 

 

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Honor CMPD’s Fallen

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Police Officer Clark and Police Officer Jeffrey Shelton were shot and killed after responding to a disturbance call.

At approximately 11:30 pm, the two officers responded to a disturbance call in an east Charlotte housing complex on Barrington Drive. They had resolved the disturbance and were walking away when they engaged in a conversation with a man who had nothing to do with the call. As they turned to walk away from the man, he produced a gun and shot both officers in the back.

Both officers were transported to the Carolinas Medical Center where they died from their injuries.

The shooter fled the scene, but was later arrested and charged with two counts of first-degree murder. The suspect has five prior convictions for resisting arrest and assaulting a government official. On September 30, 2010, he was convicted of two counts of first degree murder and sentenced to life without the possibility of parole.

 

Police Officer Sean Robert Clark

Officer Clark was a U.S Air Force veteran and had served with the Charlotte-Mecklenburg Police Department for one year and was assigned to the North Tryon Division. He is survived by his expectant wife and 2-year-old son.

DOB:  11/22/1972 (run to the bottom of the hill after each exercise)

• 11 pull ups
• 22 burpees
• 19 hand release merkins
• 72 single count flutters


Badge #:  3769

• 37 pull ups
• 69 shoulder taps

Police Officer Jeff Shelton

Officer Shelton had served with the Charlotte-Mecklenburg Police Department for six years and was assigned to the North Tryon Division. He is survived by his wife.

DOB:  9/9/1971 (football field)

• Jacob’s Ladder:  9 wide arm merkins, run across field 1 Bobby Hurley
• 19 – Diamond Merkins
• 71 – Mountain Climbers

 

Badge #:  2884

• 28 – Big Boy Sit-ups
• 84 – Heel touches

 

4/1/2007

• 4 laps for 1 mile
• 20 reps – 7 exercises
o Bomb jacks
o CDD
o Donkey Kicks
o Mak Tar Jai
o Dying Cockroach
o Lunge
o 8ct Body Builder

Sean Clark – age = 34 Yard Bear Crawl

Jeff Shelton – age = 35 Yard Crawl Bear

 

Strong work by everyone that attended today. Thank you Dirty Harry for the opportunity.

Heavy encouragement to attend the Mike Doty run this Saturday!!

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Split Q / Shovel Flag Handoff at the Coop

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Lots of fun at the Coop on Wednesday. After a quick warm up which included 56 side straddle hops (representing 56 weeks of Punchlist’s leadership at the Coop) Punchlist delivered the first blow to the PAX.

Each Partner Wheelbarrows every other 10 yards for the length of the football field. At each 10 yard marker PAX performed that number of reps for each workout.

Endzone – Burpee Broad Jumps x 7
10 – Donkey Kicks
20 – Hand release Merkins
30 – Jump lunges
40 – Air Squats
50 – LBCs
40 – Air Squats
30 – Jump lunges
20 – Hand Release Merkins
10 – Donkey Kicks
Endzone – Burpee Broad Jumps X 7
Reverse Direction – All Together Now
Bear Crawls every 25 yards
15 Bomb Jacks at every 25 yard interval

2nd Round of Pain delivered by Kaiser

At the endzone performed a combination of exercises in cadence with the PAX
20 – Mock Tar Jays
20 seconds – Wide Arm Merkin – 6″ Hold Plank
10 – Burpees in cadence
5 sets of 10 push ups each
Run to the 50 yard line each set
Backpedal to the goal line each set

Group mozy over to the pull up bars. The bars were calling us and we answered. The pull up challenge was then initiated.

Started out with a group wall sit. Then 2 PAX would come off the line and challenge each other by doing 5 pull ups. Lots of mumble chatter erupted as each individual would get critiqued on their form. At the end of the workout New Site Q called out Old Site Q for a healthy & fun QVQ pull up contest. Group then ran back to COT to finish with very strong dose of Mary as the mumble chatter intensified.

Punchlist was honored for his leadership during the 56 weeks leading the COOP. He has truly been a strong leader to many including myself and I am honored to take the shovel flag from such a HIM!

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