Tag: Small World

Carolina Day

Leave a comment

Disclaimer
Simple stretches

SSH 38X in cadence

Run to pull up bars, high knees and butt kickers along the way
Six pull up
Six chin ups
Six switch grip pull ups

Grab a cindy and bring it to the curb (we’ll use it later); hold plank out there

Run as a group down to base of hill
Do alt shoulder taps 28X IC
Flag Indian run: flag stays at front, last pax drops and does two merkins

Stopped at bottom of the hill and went through Battle of Sullivan’s Island / Carolina Day story

PRECISION: Six count Burpees, in a moderate-paced cadence, 6x

Run back up the hill

Cinder block routine:
Timer is sled pull: down to stop sign and back (four blocks in sled)
Pax did: Thrusters, Curls, Bent over rows, Squats, Flutters/chest press, KB swings, Uneven merkin/plyo, Overhead carries/walk
Each pax got to pull the sled twice.
Pass the Ammunition
All pax line up at the curb, about an arms-length apart, plank with hands on the curb. We do six curb merkins in cadence; after which the pax at the end pulls through the cinder block down to the pax next to him. Block gets passed all the way to the end of the line and then gets passed back to the first pax. Upon block’s return at the start, pax did another six curb merkins in cadence. Repeat.

Run suicides:
Run to post #1: do two bobby hurleys, run back to start, run to post #2 and do two bobby hurleys, run back to start. Repast, but do three bobbies this round.
Mary:
Big Boy Sit ups (17X IC)
LBC (17X IC)
Protractors
Amer hammer (17X IC)
Flutters (17X IC)

Fini, COT

Carolina Day (formerly known as Palmetto Day): Established to remember/honor the Patriot victory at the Battle of Sullivan’s Island.
This was a battle that the Patriots should have lost as the odds were greatly against them:
The British were well trained
British had twice as many cannons as the Patriots
Patriots had limited amounts of gun powder and ammunition
The fort at Sullivan’s Island was only half-way finished (Two of its four sides were barely constructed).
This is where Divine Providence comes in:
* Early in the battle, a British cannonball/bomb hits the fort’s magazine, but it does not detonate.
* One of large British ships was just a little too far away from the fort and thus put extra  gunpowder in their cannons, and when fired, the cannons broke their mounts.
*British Marines landed on Isle of Palms to attack the fort from the rear, based on the info that they could cross the river to Sullivan’s island with ease. However, the intel was wrong and the gap was too wide and deep. The patriots were able to easily keep the Marines away.
*The British sent in three lighter ships further up the channel to lay heavy cross-fire in the fort. Even though their guides/pilots said the ships could make it, each British ship ran aground and could not lay fire on the fort.

Col. Moultrie for the Patriots used his limited gunpowder and cannons wisely. Making calculated, precision firing resulting in considerable damage to the British ships.
Battle lasted about 10 hours.  Small amount of losses on the Patriot side, heavy on the British side.

About the South Carolina flag:
Indigo color because the surrounding low country grew lots of indigo, and was the color/dye used for the patriots uniforms.
In the battle, a British shell knocked the fort’s flag down. Those watching from Charleston were shocked and expecting the worst to happen next. But Sgt Jasper bravely ran out to the fallen flag, affixed it to a staff used for stuffing cannons, and hoisted it up again. Jasper later would be decorated for his actions.

Impact of the victory:
It took 17 days for the victory news to reach George Washington, and he used it to encourage and boost the morale of his troops. The victory showed the Patriots could stand up to the strongest military in the world and be successful.

TClap |
6

The Seven WOD at the Badger Den

Leave a comment

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

  • 7 pull ups
  • 7 man makers
  • 7 Knees-to-Elbows
  • 7 bicep curls
  • 7 merkins
  • 7 overhead press
  • 7 triceps extension
  • Run down the hill, NUR back up
TClap |
0

Must meet the standard to make Varsity

Leave a comment
Now that the Journey 3rdF meetings have finished my Friday has opened up for hitting some AO’s that I haven’t hit in a while to meet some of the fresh guys who share the Gloom. Little did they know what to expect. Being that the Q point for this week is Accountability which is Q point 2.5 if you happen to be following along with the idiotic numbering system it was time for some accountability at Varsity. My original Q plan got tossed as soon as the number of PAX hit more than 8 so I modified from an accountability rotation where we would all hold a plank and watch each man perform the exercise using their best form while the remaining PAX observe and critique to something more familiar while still tying back into standards and enforcement. The old school APFT was introduced to the unsuspecting PAX after we performed some SSH and some Merkins, and a few peter parkers. Same as always, 2 mins as many correct reps as possible. 2 mins of merkins where must go at least down far enough where your upper arms are parallel with the ground, extending all the way up to lock out arms to complete the rep. No resting on the ground, no removing hands or feet from the ground or the count is terminated. Partner up to make sure the standard is upheld and enforced. Next exercise is the big boy situp. Hands must be interlocked behind the head. No resting on the ground. Feet and hips must remain on the ground during the event. Chin must come up further than your tailbone in order for rep to count. Scoring was based on as many correct reps as possible in the 2 minute allowed time. Final portion was the 2 mile timed run. Thanks to splinter for maintaining a great relationship with the local AO authorities who allowed us to use the track. Clock was started and everyone was off. 8 laps around the track and remember your time when you cross the finish line. Everyone did a great job pushing and encouraging each other to finish strong. Great job fellas. Head back over to COT for CountARama, NameARama, announcements, prayers and praises. Encourgment to find another man or three and lock shields to allow yourself to become fully unlocked. Thanks for the opportunity to lead Splinter on a great morning and was wonderful to see all of the new faces. June FNG Jamboree is in full swing. Find someone and bring them out to F3. Stay Frosty my friends, Olaf
TClap |
3

Some light running and form

Leave a comment

It’s been a while since YHC has gone all the way to Footloose, so how could I say no to the early morning drive east of the Peach Stand?

The car said it was 60º F, and I couldn’t have asked for a better morning for working off a slight hangover.

the gloom

YHC arrived not at 0515, but my watch still said 0515 when I got out of my car so I was basically sorta, not really, but kinda on time.  Barry Manilow and Anchroman had meandered off already and so I asked Assassin and Small World how they felt about taking “moderate” up a half a notch.  With their permission, we set off toward main street.

the thang

My original plan was to take the crowd down to FMCoG’s lower parking lot for some stairs and Dora fun. Works great for crowds because there’s always someone to complain at, but with 3 people, you can’t dora properly.

We immediately started off towards main street. Pulled into the lot behind Amor and Improper for:
20x SSH
10x low slow squat
10x Merkins

Every time we stopped after that it was the same thing:
10x lunges (each leg)
20x monkey humpers
10x BBSU

Stops were made:
By that animal hospital
The post office
The steps of United Presbyterian
Parking lot for 1873
The town hall
Back at the animal hospital
Across from the police station on Academy where we ran into quite a few Minnows
The lower lot for FMCoG

Then we ran up the stairs, realized we were SO CLOSE to 2 miles that we overshot COT, wrapped through the parking lot and back to hit that sweet, sweet 2.0 mark.

cot

Anchorman and Barry Manilow were waiting for us at CoT where we talked about the various upcoming events, such as “The Barry”, and others.  Did you know that there are going to be prizes at The Barry? I didn’t.

Everyone had a prayer, and they were prayed.

nmm

It was a good day to be in the gloom. We had great weather that was just cool enough to keep what was in my stomach where it belongs. I’ve known Assassin for a while and it was good to hear his take on things again. I’d met Small World a while ago when he first started posting, but didn’t get a chance to know him, so I am quite thankful for the easy pace and good mumblechatter from this morning.

Thanks to Small World for inviting me out. SYITG

TClap |
2

Colosseum Mayhem

Leave a comment

Fifteen Pax posted at Colosseum.

Mosey run to Warm up: SSH, Windmills, Imperial Walkers, Moroccan N/C, Low Slow Squats, big arm circles, Peter Parkers, Plank stretches.  All in cadence, count varied 10 to 20.

Another short mosey run.

Circle up and did:
Thang 1: Banana splits
Partner up
P1 runs north to a cone placed 500’ away and heads back (distance is 500’ out, then same back, total 1000’).  P2 runs south to a cone also placed 500’ away road and heads back (total distance is also 1000’).
When the pax meet, they do the prescribed exercise:
First meet: do Bobby Hurleys = 100 total for the two pax. Then pax run again. Etc. the remaining exercises are:
Overhead Claps = 150, pax run, then:
Third meet =  Merkins = 200, pax run, then:
Fourth meet = big boy sit ups = 150, pax
Fifth meet = SSH = 100
Join in with the six to finish out.

Run to benches
Thang 2: Bench work, with bear crawl push
At the school’s benches:
Pax grab a spot on the benches.  Pax exercise while one lucky pax does bear crawl a 100’ loop around cones with a 15lb slam ball.
A new pax switches in for the bear crawl and remaining pax do the next exercise called out.  We did: Incline merkins, shoulder taps, LBC, Monkey Humpers, Imperial Walkers, decline merkins, butt touch squats.

Run to COT area; nice work by all pax!

Fini, COT

To close us out, I read Proverbs 13:20 “Walk with the wise and become wise, for a companion of fools suffers harm.”
I noted to the pax that this verse reminded me of F3 where we learn from each other and become better for it…although there was a few cracks about the fools part.

TClap |
2

Bataan Memorial WOD

Leave a comment

BATAAN MEMEORIAL WOD

To honor the men who endured and lost their lives during that death March for 8 days.

The WOD 9 rounds

10 Burpees

11 Deadlifts

12 Thrusters w/ Ruck

13 American Hammers w/ Ruck

14 Arm Circles

15 Neck Circles

16 Big Boys w/ Ruck

We had four that endured the pain and honor those men.

We had time for a round of Mary and we ended with COT

 

 

 

TClap |
3

Just keep movin and quit with the bad eating habits already…

Leave a comment

Little did I know that when Drop Thrill asked me to Q at the Ballroom I’d be coming off of one of the more stressful weeks I’ve had in a while.

We drove down to Orlando (the middle of the scrotum of America…) about 10 days ago so the M could be with her dad through his hospital stay. This put me in charge of the 2.0’s. One of whom is doing virtual school, the other, who is 4, just needs someone to interact with. With the M gone most of the day, the all to familiar but also unfamiliar surroundings, and crappy bed, my energy sapped by the end of the day to the point where I couldn’t get out of bed early enough for even a light jog.

We returned on Saturday (after driving through some heavy storms and slowdowns) and it took a couple days to recover from the experience.

I was feeling absolutely dead this morning, but I got up and got my ass to the ballroom.

The gloom

Drop Thrill and a few other PAX were already waiting when I arrived with a couple other PAX on the winding road behind me.

YHC looked around and saw familiar faces (some of which I hadn’t met, but I knew them from name-o-rama’s posted to slack). I had to very loudly issue the disclaimer as the mumblechatter was quite strong with some of the PAX, *cough* Destiny *AHEM*.

The warmup

A quick mosey around the N side of the parking lot and up to the crosswalk in front of the school.

15x SSH
10x Low Slow Squat
Some deep leg stretches for 10 counts
10x Tappy taps
10x Imperial walker
10x Hillbilly walker

the thang

Two sets of 11’s starting with the 3 benches and running about halfway down the parking lot road (55m or so).

First set:
Dips x10 and BBSU

Second set:
Step ups x10 each leg and Squats

When the second set was complete everyone gathered at the crosswalk. We had about 10 minutes remaining. PAX would run a lap around the parking lot (not in the parking lot). At some point they would need to do one pushup per lightpost they passed, whether all at once or stopping at each was up to them. Most PAX chose to save them for the end.

With 6 minutes remaining we lined up in south side of the parking lot for the Doji. Start by standing straight up. Using your L hand reach behind the R shoulder and ‘scoop’ with your fingertips, as you come around the front of your body, step into a deep forward stance with your R knee at 90º, and your L leg straight out, both feet parallel and about 45º off the direction of travel. Shift your stance to L forward stance while scooping behind you with your R hand, when you come back around, step forward staying very low, into L forward stance and push ahead with your L hand open, fingertips just at the shoulder level. Scoop behind w/L going into R forward, then step forward with R and push with R.

PAX then made their way back to CoT but there was still a minute left so everyone got into the Al Gore position while YHC expounded upon how my father in law was a pretty active guy, but eating kielbasa for breakfast every day can still clog your arteries.

cot

A lot of announcements this morning.

For one, check out the “Rumor Mill” section of the newsletter. If you see something in there that piques your interest, reach out to the leadership and ask if you can get involved. There’s probably something you can do!

There’s a blood drive every 8 weeks (next one on 5/6) for… eternity.

Sign up for the FM Care Center!

And more!

Lots of prayers about jobs and health (physical and mental) this morning.

nmm

After last week I’ve naturally been reflecting on the Queen quite a bit lately. I didn’t say much about this during this morning’s Q, but everyone’s body is a bit different. Some people can eat Hostess snack cakes and never gain a pound, and other people can eat nothing and still look like YHC (I’m not in the latter group, trust me, I eat things).

We’ve all seen the stories of people who live into their 100’s. Some of them say drink a gallon of water every day. Others say have a bump or two of whiskey every day.

Really all we can do is be vigilant. As Destiny pointed out in CoT today, get your damned checkups. Go do the blood work. If the doctor tells you to lay off the bacon, lay off the bacon (you can still BE it, metaphorically). I think everyone’s body tends to handle the available food sources pretty well (God made us incredibly resilient creatures, “anti-fragile”), but even so, the wrong kind of stress for long enough is going to wear down the system and it’s going to break.

There’s going to be a higher vegetation to anything else ratio on a daily basis for everyone. I’ve said this in my household many a time before!  However, buy in from the M was difficult to achieve.  After a 4x bypass in the family history, the M is on board.

It’s always a pleasure to Q. Thanks, Drop Thrill, for inviting me back out.

TClap |
3

Made the cut at Varsity

Leave a comment

It was a good morning for a pyramid scheme at Varsity

Disclaimer was done
Warm up jog down around the loop at the elementary school and back to the pull-up bar area.
Warm up exercises: Wind Mills, Moroccan Night Clubs, Turkish Get Ups

Grab a pull-up bar station for the following:
10 Merkins, 5 Pull-Ups
20 Merkins, 10 Pull-Ups
30 Merkins, 15 Pull-Ups
30 Merkins, 15 Pull-Ups
20 Merkins, 10 Pull-Ups
10 Merkins, 5 Pull-Ups

Run 1/4mi on the track then pyramid #2:
10 American Hammers I/C
5 V-Ups
20 American Hammers I/C
10 V-Ups
20 American Hammers I/C
10 V-Ups
10 American Hammers I/C
5 V-Ups

Run 1/4mi on the track then report to the goal line
Bear crawl to the 50, run to the opposite goal line then back to the 50
Crawl bear to the end zone then run to the other end zone

Run 1/4mi on the track then back to the goal line
Sprint to the 25 then back to the goal line for 10 Jump Squats
Sprint to the 50 then back to the goal line for 10 Jump Squats
Sprint to the 75 then back to the goal line for 10 Jump Squats
Sprint to the opposite goal line then back to the goal line for 10 Jump Squats

Some additional ab work prior to COT.

Maximus

TClap |
4

Lots of Words of Wisdom

Leave a comment

Six men showed up on this stormy morning.  The workout was in doubt with a number of lightning strikes in the distance, but as we approached the launch time, the storm dissipated.

We began with a short jog around the parking lot and returned to the front of Empire Pizza for the following warm-up exercises (SSHs, Imperial Walkers, Windmills, and Plank Stretches).

I decided to recycle one of my previous workouts, ironically it was raining the last time.

I came across this list of traits published by Investor’s Business Daily after studying leaders and successful people.  These  traits, when combined “can turn dreams into reality.”  Each trait was read then we completed 90 seconds of the exercises listed below.  We ran a lap around the parking lot and repeated process until all ten traits were covered.

  1.  HOW YOU THINK IS EVERYTHING: Always be positive. Think success, not failure. Beware of a negative environment.  (Merkins)
  2. DECIDE UPON YOUR TRUE DREAMS AND GOALS: Write down your specific goals and develop a plan to reach them. (Squats)
  3.  TAKE ACTION: Goals are nothing without action. Don’t be afraid to get started. Just do it. (Freddy Mercuries)
  4.  NEVER STOP LEARNING: Go back to school or read books. Get training and acquire skills. (Flutters)
  5. BE PERSISTENT AND WORK HARD: Success is a marathon, not a sprint. Never give up. (Carolina Dry Docks)
  6.  LEARN TO ANALYZE DETAILS: Get all the facts, all the input. Learn from your mistakes. (Plank Jacks)
  7. FOCUS YOUR TIME AND MONEY: Don’t let other people or things distract you. (Lunges)
  8. DON’T BE AFRAID TO INNOVATE; BE DIFFERENT: Following the herd is a sure way to mediocrity. (Shoulder Taps)
  9. DEAL AND COMMUNICATE WITH PEOPLE EFFECTIVELY: No person is an island. Learn to understand and motivate others. (Calf Raises)
  10. BE HONEST AND DEPENDABLE; TAKE RESPONSIBILITY: Otherwise, Nos. 1-9 won’t matter. (Burpees)

We had a great discussion around each of these traits.  Some of us had attended sales seminars with guests like Zig Ziglar or the self help tapes that we guaranteed to make you a better person. There is no secret sauce, but I try to keep this list above close to me especially when I run into a roadblock.

Great job everyone!

TClap |
0

Movement

Leave a comment

14 Men, 45 Minutes, Goals Met.

The Thang:

COP Warmup:

  • SSH
  • IW
  • MNC

Mosey to Parking Round-a-bout, bear crawl the circle

Pearls on a String – 3 sets of each group after some distance.

Mosey

  • Merkins – 10
  • Monkey Humpers – 15
  • Dying Cockroach – 20

Mosey

  • MC – 10
  • Squats – 15
  • Flutter – 20

Mosey

  • CDD – 10
  • HB Squats – 15 (Crowd Pleaser)
  • Box Cutter – 20

Mosey to Pull-Up Bars,  Partner up

Partner 1 – 2 Pull-up Burpees
Partner 2 – Run the hill
Repeat 5 times

NMM:

Ring Of Fire Site Q request a verse that speaks to the Q.  Today mine was Ephesians 4:14-16, specifically focusing on how we are all fitted together for building up the body.  Seek to “know your role” and contribute where Sky Q has you.  You’ll make a bigger impact if you are working for his glory and not your own.

Finished with COT, Praise-o-rama.

Read your newsletter.

Honor to Serve.

TClap |
7