Tag: Shield

Taint Kicks and Vulnerability

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‘Twas a beautiful morn to get our sweat on in the gloom. A crisp 42 degrees with no moisture in site, and the clearest sky I’ve seen for a few weeks now. I pulled up to see that Smokey and Sugar Bug were keeping Pennywise alive and kicking for a long ruck. Makes me proud.

As we all arrived and settled in, I was looking forward to leading the PAX in a text book Exicon taint kick. The clock struck 5:15, the disclaimer was disclaimed, and we moseyed.

Mosey .10 miles

COP
Lil’ Baby Arm Circles x 10 each direction
SSH x 20
Tappy Tap x 10
Imperial Squat Walker x 10
Merkins x 10
Yoga Flow to warm up and stretch the back: Child’s Pose, Cat/Cow, etc.

Mosey To Middle School Benches – Round 1

Aiken Legs x 2
20 Squats
20 Box Jumps
20 Lunges (10 each leg)
20 Split Jacks
First round OYO, Second Round as a group.

Between rounds 1 and 2 I spoke to the PAX about F3 Mental Battle and our inability to share our vulnerabilities with other men. We fear we will look weak, when really it involves great strength and self awareness to open up and share where we are struggling. Plus, once we open up to each other it typically is received with open arms and responses that the other guy is struggling with the same thing.

To be honest, I feel like a failure of a husband and father almost daily. I don’t feel like I am able to give everything to them that they deserve, and I feel I spend too much time focused on things other than my family.

Mosey to Rear of Middle School – Round 2

Inch Worms from first door to second door
Bear Crawl to next door

I spoke again about vulnerability here, how I am coming out on the other side of something with my M right now. How her sharing of her struggle caused another PAX to open up to me about his struggle. This is important – because it shows there’s a chain reaction of people opening up. We are in this together.

Back to work.

Inch Worm to next door
Bear Crawl back two doors to round it out

Mosey Around Corner to Brick Wall – Round 3

People’s Chair Hold – 75 seconds

Raise each leg and pulse 10 times while holding one legged people’s chair – rinse and repeat for a total of 3 times each leg.

BTTW Hold – 60 seconds

Repeat People’s Chair with 3×10 leg pulses each side after 75 second hold

Bataan Death March Back to COT – Round 4

Indian Run with 5xSquats/Merkins in a CMIYC style, Tap Rear Pax as you pass and they stop to do their 5 exercises.

We arrived back to COT with a few seconds to spare so we held 6 inches and transitioned to boat to keep the abs warm. The ruckers arrived just after we finished to join COT.

NMM

Life is full of ups and downs, with highs and lows. Why do we stress to look like we have everything under control? I know I don’t have control, and if I fake it, I’ll suffocate. We all face that fate if we hide our struggles. Open up. To a friend, a family member, your M, to yourself, in a journal, or to God. James 4:6.

#NoOYO.

Announcements

Nessie this weekend. Sign up!

QvQ Championship next week.

Prayers/Praises

Shield’s wife is having shoulder surgery tomorrow. Pray that the surgery goes well and her recovery is quick.

Jiffy is going to see some multigenerational football in Nebraska with both his father and his son this weekend! What a great memory. Pray they enjoy their time together.

Pray for my M and I. By the grace of God we have our 2.3 on the way and we want the baby and my M to be healthy through the delivery and beyond.

Thanks for the tap, Jiffy.

Punch List out.

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15 Runners at Honey Badger

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Warmup: 28 SSH – I usually begin every workout this way; looking at each pax as we count off a couple rounds.
The Thang: A mosey to the track for some hard work.

800m Indian Run
100yd Indian Bear Crawl
600m Indian Run
100yd Domino Broad Jumps
600m Indian Run
100 Partner Plank Claps
Rinse & Repeat

We got through 1 full round and the 2nd round of Broad Jumps. Before leaving the track we stretched a bit and the mosey’d to C.O.T. 10 LBC’s and 10 Flutters got us to 6am.

We totaled 3.3 miles and we all got better. Except for DH, he may have injured his back trying to jump further than Punch List. I hope it’s not serious.

Prayers for pax on IR and Offspring’s health, praise for Straight Up’s family having a great weekend.

READ YOUR NEWSLETTER – changes to Saturday’s AO’s and be watching for a convergence preblast.

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Celebrating Shield’s 49th @ Footloose

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Warmup: 49 SSH
Party: 7×7’s = 7 rounds of 7 counts of: Monkey Humpers, Incline Merkins, Peter Pointers, Merkins, LBC’s, Squats, SSH
Happy 49th Shield! pRespect!

Next we mosey’d up and down Confederate St, Indian style. We finished on the far side of Southern Sugar. There we did a wall sit while the 2 ends broke off to do 2 burpees. Another mosey later we were at Fort Mill Church of God running up and down their stairs. I like to call that the Smithers Stair-climb because the first time I did it was when Smithers was on Q. It hurt me back then so I knew it made me better. I try to incorporate it into every Footloose Q now.
Around the corner we found another set of stairs that a few of us ran up and down twice. At the top we circled up for a round or 3 of Mary. Another slow mosey got us back to C.O.T. We prayed.

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Core and Upper body work at the Colosseum

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Great morning at The Colosseum and probably my last Q of the year before we get into high gear for the Holiday Season, for most is too early to think about Christmas but for us is GO TIME!!

9 brave gladiators decided to accelerate their Tuesday morning so we started with a quick mosey around the drop off line with toy soldiers and high knees followed by the warm up by the basketball courts: windmills, Moroccan night clubs and low slow squats.

We split up into 3 groups for the 3 stations that had been set up, preferred transportation mode was bear crawls:

STATION 1

-> 20 overhead press

-> 20 biceps curls

-> 20 merkin

-> 30 triceps dips

-> 30 Carolina dry docks

STATION 2

-> 20 slam ball to ground

-> 30 Freddy Mercury

-> 30 Rosalitas

-> 30 Sledgehammer swings  (15 each side)

-> 40 Dying Roach SC

STATION 3

-> 5 burpees

-> 10 Tire flips

-> 20  Monkey Humpers

-> 20 lunges SC

-> 30 low squat (touch the ground with hand)

Everyone finished one full circuit and we met up in the middle for some web work, we had a brief talk about the theme going on at the weekly snippet on one of the Slack channels about sportsmanship and how sometimes we put too much pressure in our kids during sports.

Back to the beatdown, first up was the famous Captain Thor:

1 Big Boy Sit Up and 4 American Hammers, progressive to 10 BBSU and 40 AH, lots of chatting and the fear of getting tramp stamps but everyone did a great job here but the best was still to come.

Next up was a new combo creation, there’s no name for it in the Exicon so I’ll just name it the Illegal merkin (hence the definition of shoulder tap:  Shoulder tapping refers to the illegal process where a person who is not of age asks someone who is of age to buy them cigarettes or, more commonly, Alcohol.:

1 merkin and 4 shoulder taps, you guessed it, progressive to 10 merkins and 40 shoulder taps; that equals to 55 merkins and 220 shoulder taps, a real burner!! We had to take a few brakes on this one since I didn’t want anyone to face plant during one of my Q’s. More whining here but you don’t get up at 4:30 am to do the easy thing right?

We finished with just 2 minutes to spare and load the truck with the props then headed to COT in the parking lot.

Announcements: Ragnar race was brought up but I was the only one running this weekend so I invited all PAX to sign up for next year; I also mentioned the Lake Wylie official launch as the newest region with their CSAUP “The Nessie” on 10/26 and encouraged everyone to sign up for it, I know it will be NO-DERATE!!

Prayers and praises for all families and kids and to keep all competitors safe this weekend.

Thank you Hardwood for the invite!!

 

Tinsel Out…

 

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QvQ 19.1 – Jiffy vs. Sasquatch

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21 PAX showed up to the first round of QvQ 2019. This first round is the classic match up from last year, which was decided by ONE point! That’s right, the reigning champ versus his challenger.

Jiffy versus Sasquatch

Brief history: Sasquatch lost to Jiffy last year by one point. ONE point! It was necessary for the match up to be repeated given the level of intensity at which both of these #HIM operate.

The clock struck 0515 and I directed everyone’s attention to the championship prize. A custom F3 shovel flag curated by YHC.

The intent of this shovel flag is to be much like a championship belt. I hope that it passes hands over the years, and we write the name of each years’ reigning champ on the back of the handle. It shall be brought to CSAUPs as well at any time the champion posts and desires to gloat. See below for a glimpse of the trophy.

0515.

I had five minutes to lead a quick warm up to get the PAX ready for what was to come.
Once we got our Tappy Taps out of the way, it was time to get down to business.

The rule of order is the competitor who is earliest to arrive will get to decide who goes first. Jiffy arrived at about 0435, so he was the clear winner. He chose to receive and go on the offense first.

0520.

Coupon Roulette

We came upon a sinister circle with 20+ cinder blocks, 50/60lb dumbbells, and retaining wall blocks! He had us circle around the coupons and choose one.

With your selected coupon you will complete in cadence called by Jiffy:

Shoulder press x 10
Curls x 10
Squats x 10
4 Count Flutters x 10

Jiffy then rolls three dice. One determines the direction we rotate. Two determine how many coupons in that direction we shift.

Get to your next coupon, repeat. Roll again.

Next coupon, do equal amount of burpees to number of coupons we rotated. Repeat four movements.

Roll again. Next coupon, do equal amount of partner clap push ups to number of coupons rotated. Repeat movements.

We hit round four and I was praying for a miracle, because my arms were already smoked.

0530.

Sasquatch takes the reigns and moves us to the pull up bars for a very creative assembly line of face kicks.

Nine PAX line up at pull up bars. The rest at various nearby stations. Do one pull up, shift one bar to the left. Once you reach the end you then BTTW crawl back to the other side of the pull up bars. Then head out to the street.

The remaining PAX are either doing burpees at either curb on the street nearby or run/nur down and up the hill (AKA Quadzilla!). Once you finish your respective station, move to the next and tap somebody at that station to proceed.

That was super original, and also tclaps to Jedi for doing a full handstand walk with no wall support both times through.

0540.

Jiffy gets his second opportunity to remind us why he is the champ.

We remain at the pull up bars and count off by threes.

Group 1: four rounds of 5 burpees/10 squats and then end with 10 partner clap push ups.

Group 2: four rounds of 5 pull ups/10 Merkins and end with 10 partner clap push ups.

Group 3: run to bottom of hill a dm bearcrawl up. At each cone do 10 Carolina Dry Docks.

We made it through 2.5 stations before running out of time. A great use of the AO. I wondered how Sasquatch was going to answer this painful segment.

0550.

Sasquatch has us count off by fours. He then leads us on a brisk mosey to the turf field. As we approach, we see two sleds at the closest end zone, and two at the far end zone. He sets one group up at each sled and has us complete the following exercises as a group on repeat:

Seal Sit-Ups x 10
Jump Squats x 10

Meanwhile, one PAX from each group pushes the sled 100 yards across the field to the opposite end zone. Once they reach the end, swap with someone in that group and they then push the sled back to your original group. Continue that snake like move until time is called. Woof.

0600 couldn’t come soon enough. Those sled pushes were terrible.

We hit 0600 and head back to COT to vote. The votes were cast, the points were tallied, and a winner was decided upon.

The winner of week one of QvQ is:

Sasquatch

It was close, but this time it was decided by 7 points. Sasquatch was awarded a patch since he will be advancing to the championship on 10/30.

A great showing by both of our competing Q’s. I think I speak for everyone when I say that was one of the more difficult workouts as of late at The Coop. And we’ve had some tough ones!

I’m looking forward to week two. We’ve got the Airborne Bad Assery of Geronimo lined up to take on our very own 1st F Q – Shady!

Announcements

Broga at The Ranch tomorrow! A special recovery focused workout for those running Ragnar this weekend.
QvQ next week: Geronimo vs Shady!

Prayers/Praises

Wegmans’ father in law has prostate cancer. It’s slow moving, but it’s cancer. Pray that it can be eradicated without much detriment to his M’s father.
Pray for the multiple PAX with pregnant M’s. It’s a transitional time but it’s well worth it. Pray we can as husbands love our wives like Christ loves the church while they are going through so many changes.

Thanks for the great beatdown, men.

Punch List out.

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Ranch Style

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As our boys are on the same soccer team, Jiffy took the opportunity to request my Q the week before. Been a little while since I’ve been to the ranch and more than likely, it was a Q, too.

Two Run and Gun Musketeers pledged support the evening before, so I was guaranteed a couple familiar PAX. Ultimately, there was at least 5 PAX that were new to me. 10 total.

Early arrival, set out some cones and got the worm out to the football field side. Last minute writing of weinke and taping to arm in the van, and off to the PAX minutes before.

Little mosey around all the fields with a few stops to warmup, WM, SSH, LSS, Tappity Taps….the new name?, 1 leg flutters, MTN C, LeanBacks and the always fun, do it as you’d like…Goofballs.

Around the front school loop, jog with stops at speed bumps: 5 bombjacks, 4 squats, 3 burpees, then 432, 321….or something similar as my count plan veered off course.

Jog to football field next to soccer field. Met up with the “worm” 140# sandbag. Partners carried the worm full length of field and back while the rest did 10 Monkey Humpers, brief 10 yard jog to other side for 10 CDD’s, then 9 and 9, 8 and 8 and so on. Took turns with worm carry. Then switched to calf raises/jump lunges combo….or so I think…Did not make it to Donkey Kicks/wide arm merkin combo.

To soccer field. Partnered up again. One partner led out a couple secs early to sprint back of opposite goal, then partner left to reach soccer ball and kick to goal. P1 brought ball back and both sprinted back to together. Meanwhile…rest of PAX alternated 5 merkins/big boi situps, wide squats then bear crawled about 5 yards and repeated. Kept going to all PAX done.

Finished up with some good Mary, if I recall properly. I heard one PAX say “Well, we did some diffferent things today” which I hope is a good thing….  Good job out there, PAX.

Talked of the IronPax challenge as a you vs. you individual test as IronPax has 4 very hard workouts weekly in September. But even more importantly, for the PAX to support each other and make sure everyone gets through the challenge.  See backblast “Sometimes you are the six”: https://f3thefort.com/2019/09/13/sometimes-you-are-the-six-ironpax-wk2/

Get out to our G-Fit workout with the kids on Saturdays at 3:00 pm to serve our community efforts in the Paradise community. Q’s always needed!

The Paradise Reading Center is held every Mon and Wed at the Greater Bethlehem Baptist Church at 601 Joe Louis Street in Fort Mill during school. We need volunteers to assist in tutoring and helping the kids with school work!

Get out to the Q-Source discussions held on various days during the week.

Thank you to Shield for his Q on 9/11.

Aye! Bolt

 

 

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Lead where you are – 2 years have flown by @ THE Ballroom

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What a beautiful, steamy fall morning as the gloom saw 19 of The Fort’s finest show for our Shovel flag Hand-off at THE Ballroom. Can’t believe that it was over 2 years ago when Cake Boss asked YHC to take over Site Q duties for this awesome AO. #Honored and Humbled. Numerous FNGs and VQs later, it is time to hand over the reins to my guy, Manziel. Tclaps my friend.

Mosey to other side of the school

COP:

  • Seal Jacks * 20
  • 5 Burpees
  • Merkins * 10
  • 4 Burpees
  • Squats * 15
  • 3 Burpees
  • Gas Pumpers * 15
  • 2 Burpees
  • SSH * 20
  • 1 Burpees
  • MOROCCAN NIGHTCLUBS * 20

MOSEY to ELEMENTARY SCHOOL STAIRS- LADDER 10s- 1st set-LBCs at bottom, SSHs at top, Bear Crawl up, Stairs down, 2nd Set-Merkins at bottom, squats at top

At this point, I shared some:

 Thoughts on Leadership – F3 has been called a “Leadership Machine”, this is a great environment to hone your leadership skills. As it says in Q Source – “Man is by nature a Group-forming animal. In My Experience – I grow as a leader when I am pushed OUTSIDE MY COMFORT ZONE. AYE? As Maximus & Royale both related at the Invergence – people saw leadership potential in them before they realized it themselves. LOOK WHERE THEY ARE NOW. When Cake Boss asked me to be Site Q for THE Ballroom about 2 years ago – I was honored. And grateful for Manziel taking the reins now. STEP UP WHEN CALLED UPON-YOU WON”T REGRET IT.  

Mosey to Elem School Playground – 3 EXERCISES- Shoulder Taps (single count), SQUAT JUMPS, FLUTTERS- START WITH 5 OF EACH, RUN TO OTHER END OF CIRCLE, ADD 5 ON EACH LAP. Only made it to 15s. had to save time for one of my faves . . .

SO MOSEY TO Front of PK Middle School for– JACK WEBB

Name-o-Rama, Announcements: Fort Mill Care Ctr mowing, new Millstone AO, Crossroads. Prayers for marriages, families, injured Pax. Then YHC expressed my gratitude to Manziel for taking over and thanked all the Pax for being there that morning and over the last 2 years. Took us out in prayer.

So, get out there and lead gents. Push outside of your comfort zone-you won’t regret it.

Short Sale, out.

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ImpromptQ at The Coop

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The Coop has had quite a month, and with a VQ on the schedule I was excited to see that momentum continue to grow. Sadly, our Q was a no show. As the Site Q, I led the PAX this morning in an impromptu Q.

Mosey to Bus Loop for COP
SSH x 30
Tappy Taps x 10
Low Slow Squat x 20
Hold Al Gore 45 Seconds
Pulsing Al Gore x 16
Merkins x 10
Yoga Flow w/Runner’s Stretch

While trying to figure out the weinke during the COP, we were holding Al Gores. At that time, I asked the PAX to enlighten me if their least favorite workouts. Cleverly, Cheddah answered “This one!” So we pulsed. A nice little burn to start us off. While moseying around prior to COP I decided upon our first endeavor.

Weinke

Partner Up
DORA 1-2-3 at Traffic Circle/Staff Parking Lot
100 Big Boy Sit Ups
200 Squats
300 SSH

Mosey around back of school to Lunch Tables

Derkins in Cadence x 10
Step Ups in Cadence x 20

Note to self: NEVER do derkins next to Haggis unless you have perfect form. That man is an animal.

Mosey to Pull Up Bars (Much to Trucker’s delight)

Wall sits while outer two PAX do 5 pull ups and work their way toward the center.
Rinse and Repeat but change up grip on your pull ups.

Mosey back to Shovel Flag

Hip work Courtesy of Airborne, one minute each side.

In all, we had a solid morning of varied movements. There’s some freedom in being able to make up the weinke on the fly, though I can say I was a more distracted than usual. The PAX who showed are true HIM, though. Lastly, we ran 2.5 miles.

A Burpee penalty was discussed for Mighty Mouse. If we can get him to show, we may have to proctor said penalty… though we all know we’ll help him out. That’s how we roll. Let’s just hope everything is ok for him.

Announcements

Hardwood on Q at Varsity this week!
QvQ coming at you on October.
Christmas Party coming up… get your ugly sweater on.
Read your newsletter.

Prayers/Praises

Kaiser – praise for God’s promises. There are over 700 promises in the Bible.
Chicken Hawk – pray for marriages. Pray that we as apathetic men can step up love our wives the way they need it.

Hope everybody enjoys their day, and holds their loved ones tight.

Punch List out.

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A Slow and Steady Howler on Friday the 13th.

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Can you believe after all of my time at NaFo, I’ve never been on Q at Varsity? What?! Thankfully, Harry Carry noticed a gap in my portfolio and decided that needed to be filled.

This week has been rough… and when I mean rough I mean my taint has been kicked multiple times. Between Iron Pax week 2 and Shield’s 9/11 Stair Climb, my body was aching heavily. I took the opportunity to Q at Varsity as a chance to do some active recovery. The goal was to stretch and burn as much as possible. Some of the PAX were pretty excited when I brought it up at the front end of the workout, as was I. The focus was to hit one some Yoga/Recovery and a ton of Abs.

0515 hit and the disclaimer was disclaimed.

Run around parking lot to get the blood flowing. This brought some mumblechatter because I had previously said we would not be running today. It was only about 250M… and that was it!

Circle up near the Shovel Flag – which is where we spent the rest of the morning.

I led the guys in a full on Broga flow. Every position was held for 4-5 breaths to get a nice burn. #worthit

Broga

Sun (or in this case Full Moon!) Salutations with breathing – forward folds – halfway lifts x 5.
Chaturanga training – Moving properly from plank to upward dog to downward dog.
Jump to front – repeat salutations w/breathing.

This is where I looked up and Kielbasa was looking like a jigsaw puzzle. It was awesome, and he told me afterward he felt super limber and wanted to do more of this.

Chair Pose (AKA “Tipper Gore”) & hold – prayer twist both sides – catch outside of right knee with opposite elbow and flapjack.
Downward dog – knee to both elbows – knee to forehead
Warrior 1 – 2 – reverse – right angle – down, flapjack.

Chaturanga (AKA 6 inches) hold for 30 seconds.

Active Recovery – Leg Focus

Low Slow Squats x 20
Hold 60 Seconds at end of last squat
Pulse 16 times
I dare you to try this. Seriously. Do it. It sucks. 

Forward Lunges
Hold 60 Seconds (both sides)
Pulse 16 times after 60 second hold
Ditto.
Flap Jack

Plank –
Merkins in Cadence x 10
High Plank Hold – 30 Seconds
Lift one leg at a time, pulse 16 times up and down

I looked at my watch and was happy to see we had just enough time to work the abs.

Ab Ripper X – #fifteenminutesofmary

25 of Each Exercise
In & Out (Boats & Canoes)
Bicycles (Forward)
Bicycles (Backward)
Crunchy Frog
Cross Leg/Wide Leg Sit-Ups
Fifer Scissors
Hip Rock n’ Raise
Heels to the Heavens
V-Up Roll Ups
Oblique V-Ups (Left)
Oblique V-Ups (Right)
Leg Climbs to touch Heels – 12 each side
American Hammers (25 total, 50 taps)

I about collapsed at the V Up Roll Up portion and struggled through the rest of the work. My core is smoked! Oblique V-Ups = terrible invention.

Thoughts

This weinke was different than our typical face kick – but it was a face kick nonetheless. All of the PAX seemed to enjoy it. Especially Shield – who told me “I used to like you, Punch List” during the workout. That gave us all a chuckle.

Trust me, I love me some burpees, but I’m finding that I can’t do them day in and day out, so days like this are a MUST! Do yourself a favor and check out RPG on Fridays to get some good stretching in and take care of your body. It’ll be worth it in the long run.

 

Announcements

Read your newsletter

Q v Q is coming in October to The Coop!

 

Prayers

Kaiser and his business. It’s at a crossroads and he needs to know what to do within a few days or else it may close down.

Ruby Slippers – close family friend has recently passed at the age of 35. Pray for the family and friends to come together and find solace with one another.

 

Thanks, Harry Carry for the opportunity to lead on this fine Friday. YHC always enjoys working out with you and the other HIM that showed today.

 

Punch List out.

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Honoring 5 heroes from 9/11 at the Honey Badger

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16 PAX joined me to honor our fallen heroes, this time I went off the book and decided to do my own version and honor some of the heroes from the tragedy of 9/11.

-During the September 11 of 2001 attacks, 2,977 people were killed (excluding the 19 hijackers) and more than 6,000 others injured

-The immediate deaths included 265 on the four planes (including the terrorists), 2,606 in the World Trade Center and in the surrounding area, and 125 at the Pentagon

-Of those who perished during the initial attacks and the subsequent collapses of the towers, 343 were New York City firefighters, 23 were New York City police officers and 37 were officers at the Port Authority.

We had hundreds of heroes that day but I decided to honor 5 that made a great impact, they are not in any specific order but here are their names:

  1. NYPD Officer Moira Smith was the first officer to report the terrorist attacks of September 11, 2001 when she saw the first plane strike the first tower of the World Trade Center. Smith, a 13-year veteran, ran into the towers and began assisting in the evacuation. Officer Smith is credited with saving hundreds of lives that day, giving her own in the process. She was the only female NYPD officer to die on 9/11.
    She was survived by her 2-year-old daughter and her husband.
  1. Welles Crowther was an investment banker working on the 104th floor of 2 World Trade Center (the south tower). When United Airlines Flight 175 struck the south tower, Crowther remained calm. Just minutes after the plane hit, Crowther called his mother to let her know he was okay. He then began assisting others in evacuating, at one point carrying a woman down 17 flights of stairs, only to return to the 78th floor to continue helping others.
    Crowther had made it out of the building and was running back into it with a “Jaws of Life” tool when the tower collapsed. He was 24 years old.
  1. Mark Bingham ark owned a public relations firm, the Bingham Group. He was a passenger on board United Airlines Flight 93. Bingham was among the passengers who, along with Todd Beamer, Tom Burnett and Jeremy Glick, formed the plan to retake the plane from the hijackers, and led the effort that resulted in the crash of the plane into a field near Shanksville, Pennsylvania, thwarting the hijackers’ plan to crash the plane into a building in Washington, D.C., most likely either the U.S. Capitol Building or the White House. Before their final mission, Mark called his mother and told her that he loved her very much. His mother, Alice Hoagland, is a former flight attendant. Since Mark’s death, she has become a world-renowned expert on airline safety as well as an activist for LGBTQ issues in memory of her heroic son.
  2. Ronald Paul Bucca was a Fire Marshal with 23 years on the job with FDNY. An Army Special Forces reservist, Bucca was known as “The Flying Fireman” after a spectacular fall from a tenement fire escape. Bucca, a marathon runner, died responding to the 78th floor of the south tower moments before it collapsed.
    He was the only FDNY Fire Marshal to be killed on 9/11.
  1. Retired United States Army Officer Rick Rescorla was working as the head of security at Morgan Stanley on the 44th floor when tragedy struck. Rick was there during the bombing at the Trade Center in 1993 and believe that the Towers were still a target for terrorists. He even predicted that a plane might be flown into them one day. He implemented security procedures for Morgan Stanley, including having practice evacuations every three months.
    On 9/11, Rick systematically helped the firm’s 1,000 employees out by ordering them through the stairways. He sang a Cornish battle song to boost morale, as he had done for his troops in Vietnam. After someone told him that he also needed to evacuate Rick said, “As soon as I make sure everyone else is out”. He was last seen heading up the tenth floor when the Tower collapsed.

WARM UP

We started with a slow mossey around the parking lot with some toy soldiers in between runs.

Back to COP for warm up exercises:

Windmill

Moroccan night clubs

Low Slow Squats (crowd favorites)

Cherry pickers

THE THANG

Mosseyed to the pull up bars area were some utensils had been setup for the following 9-11 format WO, 9 exercises with 11 reps each and then RUN down the hill to the stop sign and NUR back up, RINSE AND REPEAT, the plan was to do this 5 times, one for each hero but due to time restriction we completed 4 circuits with just enough time to run back to COT for announcements, prayers and praises.

11 pull ups BAR

11 big boy situps

11 toes to BAR

11 sledgehammer swing

11 knee raises BAR

11 merkins

11 slam ball to ground

11 Carolina dry docks

11 tire flips

It was a tough workout but it’s totally worth it when honoring our heroes; everyone pushed themselves through it with lots of mumble chatter but at the end we left better men!!

I was honored to Q the Honey Badger this week, thank you Dirty Harry for the opportunity to lead. #NeverForget

TINSEL out…

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