Tag: Spiderman

Honoring a Hero at the Badger Den: The SCHMALLS

Leave a comment

11 posted this AM to honor Marine Gunnery Sgt. Justin E. Schmalstieg whom, as assigned to the 1st Explosive Ordinance Disposal Company, 7th Engineer Support Battallion, 1st Marine Logistics Group, 1 Marine Expeditionary Force gave his life clearing the way for his teammates.

The workout started with a brief 200m jogging disclaimer consisting of some toy soldiers and lunge walks. We then brought it back to the launch point for warm ups including hand-release merkins and Moroccan Night Clubs. And…that was it. We then read the bio of Gunnery Sgt Schmalstieg and walked through the workout today, coined the Schmalls.

800m run (on the track)

Then 2 rounds of the following:

50 Burpees (100 total)

40 Pull-Ups (80 total)

30 Single Leg Squats each leg (60 total each leg)

20 KB swings (40 total): We used cinder blocks

10 Handstand Push Ups (20 total)

Then another 800m run (on the track)

We had a few minutes left so we didn’t let that go to waste:

Staggered merkins in cadence on the cinderblocks

LBC’s with cinder blocks at full extension

Squats with cinder blocks stretch out overhead

Curls

Lastly, American Hammers without the cinder blocks.

The Hero Book has been pasted to Love Handle as he was the one man today who hasn’t Q’d the Honey Badger. If you are a man that hasn’t yet posted to the Honey Badger, consider this your encouragement. Sure, there is some cocky smack talked dished out in advance. It’s all to push each other to be just a little better than yesterday. When you complete one of this workouts, you feel both educated and pushed…really pushed. The recognition of a fallen HERO helps to put your present suck into perspective. And when you transition from 50 burpees to pull-ups and hand-stand push-ups for the second time, perspective helps.

After all, as the Navy SEALs say…The Only Easy Day Was Yesterday.

Maximus.

TClap |
4

The Coop: Beat the temperature day and we did it! #25

Leave a comment

It was a cool morning and when I say cool I mean Fonzie cool. PAX came in from all directions and we had met the temperature of 25 degrees. I was proud that the men did not stay in the fartsack where it was easy….but rather said yes to accountability and posted with their brothers.

Had to get the PAX warm, so away we went……

The Thang:

Mosey around parking lot

  • Shuffle
  • Mosey
  • Toy solders
  • more Mosey
  • COP
    • Plank
    • Merkins
    • Imperial Walkers
    • Squats
    • Peter Parker
    • FLutters
    • Parker Peters
  • Mosey
    • 1’s wall sit with shoulder presses
    • 2’s 5 box jumps, 10, derkins, 15 dips
    • Flapjack
    • Mosey to front of NAFO school

Had 12 cinder block stations, partner up

  1. Run around islands of parking lot
  2. perform exercises below with as many reps as possible while waiting on partner
    1. Flapjack until all 12 are completed
  • Bear crawl with Block drag
  • Block swing
  • Floor to Shelf L/R
  • Curls
  • Tri-extensions
  • Leg raises with Block
  • Bear crawl with Block right/left Merkins
  • Squat to overhead press
  • Bent Rows
  • Burpees
  • Sumo deadlifts press
  • LBCs

Time was up and so the PAX moseyed back to COT with blocks in hand

  • Wrap up with Freddy’s and Hello Dolly’s

Thank you Wegmans for the opportunity to Q

  • The Fort Christmas Party is this Saturday 12/1
  • Christmas convergence at Palisades Elementary School 12/24
  • Prayers for the many dealing with health concerns, lost family members and injuries

Individually we can be picked apart and crumble, however when we stand together and support each other we are indestructible. Like the cinder blocks we used, individually they don’t do much but with many of them……makes a solid foundation. Hold a brother accountable and likewise and you will become a solid foundation for your family, friends and community.

Cake Boss

 

TClap |
1

700 Club

Leave a comment

14 Strong Men showed up at The Fire Ant for some Ruck Training.

In Preparation for next week’s GoRuck event in Wilmington – we completed a mission simulation with a TL (Team Lead) and ATL (Assistant Team Lead)

Dirty Harry and Wegmans  voluntold the roles as they are training for their first GoRuck events.

The mission was simple, but tough. Get the group (and several coupons) to a starting point, complete the 700 club workout, and get back in time for COT.

The Thang (700 Club):

100 reps each of seven exercises:

Hand Release Merkins

Squats

Overhead Press

Curls

Ruck Swings

Big Boys Sit Ups

Flutters (with Ruck Press)

This would require a pace of approximately one rep every three seconds with no time for rest.

The group completed the mission. With a reward of carrying Bonsai and Husky back in addition to the coupons.

TClap |
4

Black Fallen Soldiers

Leave a comment

Today, we had an FNG who discovered F3 on his own. No EH was required! My heart is full because we discussed two of the many African – American fallen war heroes that are rarely acknowledged in the history of our country. Both of these African – American served our country and were not given Medals of Honor until 78 years or more after their death. Today, we paid homage to these two fallen war heroes.

Henry Johnson 
On May 14, 1918 in Champagne, France, Henry Johnson (Army) received 21 wounds while fighting against a 24-man German patrol in hand-to-hand combat. Miraculously, he survived the assault for another 11 years before succumbing to complications due to the injuries he received in action on July 1, 1929. Johnson was later buried in Arlington National Cemetery. Henry Johnson, originally from Winston-Salem, North Carolina was referred to by Theodore Roosevelt Jr. (not the President, but his son) in 1919, as “one of the five bravest Americans to have served in World War I (WWI).”

When Johnson returned from France after recuperating, he was paid to share his experience in WWI as part in a touring lecture series. Over the years, there were several attempts to secure the Medal of Honor for his valor in battle, but each attempt failed for unknown reasons. In 2014, New York State Senator spearheaded a new campaign to recognize Johnson’s actions, resulting in the president posthumously (after the death) awarding Johnson the Medal of Honor in 2015.

Workout: 5 rounds of:

    • 5 Handstand Push Ups
    • 10 Pull Ups
    • 10 Jumping Squats
    • 20 Dips
    • Run to the stop sign and bear crawl back

Ruben Rivers
Ruben Rivers was an Army Staff Sergeant in the 761st Tank Battalion, a black tank battalion (aka, the “Black Panthers”), which served with distinction in Europe during World War II (WWII). When the United States entered WWII, Rivers and two of his brothers joined the military, though Rivers was the only one assigned to a combat unit. Rivers played a critical role in some of the earliest action his battalion would see. On November 8, 1944 Rivers and the 761st launched an attack on German combatants in northeastern France. The Germans got the drop on the 761st and Rivers quickly realized that following protocol would fail to give his unit the upper hand. So, “with utter disregard for his personal safety, Rivers courageously dismounted from his tank in the face of direct enemy fire, attached a cable to obstacles on the road and opened a path that permitted the combat team to proceed. His prompt action thus prevented a serious delay in the offensive action and was instrumental in the successful assault and liberation of Vic-sur-Seille, resulting in the battalion receiving its first Silver Star*.”

A little more than a week later, Rivers’ tank led the way as the battalion advanced towards German positions. When his group came under heavy fire, Rivers located a German anti-tank unit and, with one other tank, moved to fire on the area and cover the retreat. In the process, Rivers was fully exposed and as he was ordered back to cover, the Germans quickly concentrated their fire on his tank, killing Rivers instantly.

Sgt. Rivers received the Medal of Honor for his heroic actions posthumously, but tragically not until nearly 78 years after his death in 1997.

Workout: 5 rounds of:

    • At each 5 yard line, to the 25th yard line of the following
    • 5 Burpees
    • 5 Bomb Jacks
    • Crab walk back

Peace,

Deacon

TClap |
2

Honoring Three The Honey Badger Way

Leave a comment

Monday’s are great days for The Fort. There are a lot of great ways to start off your work week. The Honey Badger is an exception. I love what is being done there in honoring a fallen hero. If you have never been, please put it on your to-do list, get out there, and get after it.

12 men came out to hit Monday morning with all they got. As Q I was a bit anxious to try and fit in three hero workouts to honor three men who gave it all they had. After a brief disclaimer, no FNGs, then off we went. A quick mosey around most of the student parking lot with some side shuffles and butt kickers mixed in. Then back to the starting point for COP:

  • SSH x 20
  • WM x 20
  • IW x 20
  • MNC x 20

Then off to the area along the road near the USMC ROTC building’s beloved pullup bars where YHC had some cinderblocks waiting. Each men grabbed 2 and we started the first workout:

#1 the “Kevin”
In honor of PFC Kevin Ebbert, US Navy, died November 24, 2012

3 rounds of the following:
* 32 deadlifts >> Substituted 32 double count flutter w cindy press
* 32 hanging hip touches (or 32 seconds of knee up hanging)
* Running farmers carry w 2 cindies ~75yd and back
>> Afterwards during a brief rest I noted to the PAX that Kevin died only days after Thanksgiving. Don’t take anything for granted for we never know when our last day will be. Be Thankful for the blessings we have, including time.

PAX were nice enough to load the cindies back in my truck. Then mosey off to the football field, line up near the goal line for the next workout:

#2 the “Brenton”
In honor of Officer Timothy Brenton, Seattle PD (former US Army), died October 3, 2009

5 rounds of the following:
* 100ft bear crawl >> to the 40yd line ended up being 120ft
* 100ft standing broad jump return to starting point
* Every 5 jumps do 3 burpees
>> The Brenton is a popular Badger workout….to some. A brief discussion on not taking life for granted again. Brenton survived through a lot in the military, only to be gunned down in a surprise attack while sitting in his patrol car.

No change in locale for the trifecta. The football field and track is a wonderful asset to the Badger Den. We had some time left to crank out as much as possible of the third planned workout:

#3 the “Loredo”
In honor of SSgt Edwardo Loredo, US Army, died June 24, 2010

6 rounds of the following:
* 24 LSS
* 24 merkins
* 24 walking lunges
* Run 400m (one lap)

Man did everyone crank out the work!! Got after it good!!

We got back right at 6 for the COT, Announcements, P&P.

  • Read The Fort newsletter. Get involved.
  • SIGN UP FOR THE FORT CHRISTMAS PARTY!! It is THE place to BE!! Be there!
  • Convergence on Thanksgiving Thursday. Check Twittersphere for info.
  • CAH Guidance this weekend, Saturday 11/24, 4pm start. Rock Hill’s Roxanne on Q. Be there for the kids who do not have family to spend the holiday with.
  • Kids print Bandaids for Cornerstone’s initiative
  • Please donate to my Disney Marathon fundraiser for Leukemia and Lymphoma Society
  • Praises for Straight Up’s and NASA’s 2.0’s running their first 5K and Spartan events.
  • Prayers for Punch List’s M who is VERY pregnant and getting close to due date.
  • Prayers for Lutefisk losing his Mom.
  • Prayers for injured PAX
  • Prayers unsaid
    >> My apologies if I missed others that were mentioned.

Not much said during the workout other than reminding the PAX that this is the week of the Thanksgiving holiday. Be Thankful for all the blessings we have been bestowed with by Him. Be the family that others may not be able to be with (such as the kids at CAH Guidance). Make it a memorable weekend, but remember those who are no longer with us or those who are less fortunate.

Thanks for the opportunity to lead,
– NASA

TClap |
2

Rainy Day at the Ranch

Leave a comment

100% chance of rain and one of the first days of this winter with temps under 40 degrees.  The weinke was designed to accommodate 12-14 PAX, but YHC was expecting 4 tops.  Cars filed in and we had 7 hardened men ready to start their day off right despite less than favorable conditions.

Standing in the rain, we went over the disclaimer and took off running toward the covered drop off circle.

Warm-up:

  • Windmill X10
  • Merkins X20
  • SSH X30
  • Wide Arm Mountain Climbers X20
  • Power Planks X20

The Thang:

Partner up and work through the six stations with 4 minutes per station.

It was wet and cold, but the work was done.  Great work by the PAX that braved the cold November rain.

TClap |
5

Lazy Dora

Leave a comment

12 Pax posted to Fire Ant tossed on their rucks and got a little stronger today.

With Fire Ant moving to a new location in two weeks I took the opportunity to move us 2 by 2 around the back of Harris Teeter to enjoy the wonderful aroma emitting from the dumpsters.

Rucks off for the usual warmup – SSH, Windmills, Imperial Walkers, Mountain Climbers.

The Thang

Partner Up for Lazy Dora.  Each team of two will do 100 merkins, 200 Flutters and 300 Squats.

For the merkins, partner 1 will do 10 merkins, while partner 2 planks.  Switch at 10 and Partner 2 will do 10 merkins while partner 1 planks.  Continue alternating until you reach 100.

For the flutters, partner 1 will 20 flutters (double count) while partner two will hold six inches.  Switch at 20 and partner 2 will do flutters while partner 1 holds six inches.  Continue alternating until you reach 200.

For the squats, partner 1 will do 25 squats while partner 2 does an Al Gore. Switch at 25 and partner 2 will do 25 squats while partner 1 does Al Gore.  Continue alternating until you reach 300.

Once all are complete move 2 by 2 to the parking lot in front of Bubbles and Bows and line up on the island for 7s.  Complete 6 ruck swings and bear crawl across the parking lot to other island.  Do 1 man-maker.  Lunge walk back to other island for 5 ruck swings.  Bear crawl back for 2 man-makers.  Continue this until you have gotten to 1 ruck swing and 6 man-makers.

Ended just in time for COT with Golden Corral.

Announcements

Fast 5k and F3 soccer – 10/27

Christmas Party – 12/1

Check WWL’s pre-blast for the custom ruck event coming to The Fort 5/4/2019.  Options for a Heavy, Tough, and Light.  Get signed up.

TClap |
2

the BLIMPS Casino

Leave a comment

13 PAX and ideal weather conditions on hand.

Mosey run to front of middle school
Warm up:
SSH (IC 12x)
Imperial Walker (IC 12x)
Windmill (IC 12x)
Moroccan Nightclub (IC 12x)
LSS (IC 12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Run to back side of elementary school
For a portion of this run: Railroad Ties routine: PAX low plank and person at back of line runs/jumps over them. Cycle through like an indian run.

At back of the middle school:
Thang 1: Blackjacks
start w/ 1 Merkin
run to other side do 20 LBC’s
Run back and do 2 Merkins
run to other side do 19 LBC’s
procced until 20 merkins and 1 LBC
The casino closed this blackjack table a bit early (at ten mins) to accommodate other events. Most Pax got to 15 merkins. Recommend doing Elevens (not 21’s) next time.

Run to next pain station (short distance)
Thang 2: BLIMPS (Cones spaced 15-20 yds apart)
Start at cone 1- B for burpee, do 5 of them
Run to cone 1 – L for lunge, do 10 each leg
Run to cone 2 – I for Imperial Walkers, do 15
Run to cone 3 – M for Merkins, do 20
Run to cone 4 – P for Peter Parkers do 25 (modification)
Run to cone 5 – S for Squats, do 30
rinse and repeat until time is called
Run to COT area

Thang 3: plank routine
Sally gets up/down (Moby song)
Start with low plank
High plank on the “up”
Low plank on the “down”
Thiry-one changes during the 3:22 duration of the song.

COT

Announcements: Fast 5k on 10/27; CAH charity event this Saturday 10/20.
Prayers for healing of loved ones and guidance to the healers in charge of their care.

Great words of encouragement shared amongst all PAX. Don’t forget these timely favorites:
“A word of encouragement during a failure is worth more than an hour of praise after success”
“Fall seven times, stand up eight”

TClap |
5

Dora Vol. 2 – Back to Basics

Leave a comment

14 PAX (5 BCs 11 Ruckers) all got a proper disclaimer by YHC, and parted ways.

Bootcampers moseyed around the parking lot for COP.

COP (mostly x15 count) – MNC, IW, WM, LSS, Merkins, PP

The Thang – started with 11s, Burpees and Crab cakes, with bear crawling and crab walking in between sets

Moseyed over behind the tire place for DORA 1-2-3 (Derkins, Step Ups, Dips in the wall) with partner running around the two auto shops, a classic, but brutal workout for this AO.

COT – Read your newletter

Thanks Falcon Crest for the opportunity to lead

TClap |
1

A little movin’ & rollin’ with Florence

Leave a comment

I’ve been chompin’ at the bit to Q this new official Ruck AO, the Fire Ant, and this morning was the perfect time. Over the last few years, it’s developed a standard consistent with harder AO’s and I was not about to drop the ball today.

This past weekend, I had the opportunity to post up at my folk’s house in Wilmington, NC where they recently had Hurricane Florence followed by 1-2 tornadoes pass through. It’s always different seeing storm aftermath in person; the images, the smells, the sounds of cleanup and water pumps getting rid of standing water. I’m not quite sure how I was going to be impacted but I knew it wasn’t going to be easy. After all, neighbors are still unable to get in their houses. Perspective teaches me I need to keep my mouth shut and stay hydrated as I chip in to do a small part. After tree #4 came down and got hauled off, I had a revelation. What if I cut this next tree into the perfect lengths that would compliment my upcoming Fire Ant Q? Couple that with a previously-prepared Weinke and there you have it, we were set.

With a truck bed holding (8) 40-50lb logs, 18 of us converged on the Golden Corral/Fire Ant parking lot at HT. After Change Order laid down the disclaimer, us 12 Ruckers moved over for our warm-up jog around the lot.

After that, we kept the rucks on the ground and did our warm up:

Wind Mills

Moroccan Night Clubs

10 Forward & Reverse Arm Circles

Slow Squats

SSH

Grab a partner and meet at the rucks.

Catch me if you can with your partner and 3 Hand-Release Merkins. We went around the big loop once then a smaller loop after that for 2 loops total.

Head over to grab the logs. A brief explanation on where they came from and how they’d be used. We had to move both the rucks and the log and we’d work as a team to do it, looking to relieve the men with the logs.

Line up 2×2 with logs in the front. If you had a log, carry it overhead at the front and the rest of us would look to relive you en route. We made our way to the start of the Harris Teeter wall.

Lunge walk with a log press the length of the wall.

Bear crawl while rolling the log back to the starting position.

2×2 in formation with logs overhead to the 9-round parking lot & circle up.

If you have a log, hold it at 90 degrees and if you don’t hold your Ruck at 90 degrees. Each PAX does 3 curls going around the circle. If you’re not curling, you’re holding at 90.

On your back with legs straight and feet at 6″. Doing a log or ruck press for quite a few reps.

Get in 1 line, shoulder to shoulder. Seal team sit-ups with the rucks on front and keeping your head off the ground.

Same formation, flutter kicks with heads off the ground.

Back in 2×2 formation with logs overhead and offering relief, we made our way back to the original starting position. But before we finished, we got back in the seal-team line, on our backs and did bicycles with the rucks on front, both forward and reverse.

And so…that was it.

Announcements: Fire Ant AO moving to TCES in 3wks. Follow Spiderman for further details. Sign up for Paradise Reading Center: check with Copay and Deacon.

Prayers/Praises: Safety for all the PAX doing races (Bourbon Chase, CLT Marathon, Ragnar, Rucks), wedding anniversaries, Prayers for Half-Shell’s buddy who lost his son recently in a very sad event. We do not understand but we need to have faith in our Creator that he’ll somehow have something positive come from this. Prayers for his family and for all the scouts injured, those who witnessed and for their families.

Enjoy your day & make an impact.

Maximus.

TClap |
4