Tag: Splinter

Manmaker Ranch

Leave a comment

Started with six pax on a warm humid morning.; the seventh came in a tad late and caught up with us.

Disclaimer given.
Mosey run to flag pole of middle school.
Started with Motivators (from 6)
Windmills (10x IC)
Imperial Walkers (10x IC)
Moroccan N/C (10x IC)
Los Slow Squats (10x IC)
Arm circles (10x IC)
Peter Parkers (10x IC)
Plank stretches: Down dog, honeymooners

Run (to Elementary school)
Thang 1: Manmaker Relays
Two cinderblocks, pax split into two groups a form a line behind each block
Pax do 2 manmakers run 150’ down the lot, there is another set of cindys there,
Pax do another 2 manmakers, then run back to the end of their line.
Rinse/repeat. We progressed to 4 manmakers on the next iteration, then to 6, then to 8.
Plank/mary for the six.

Run to benches
Thang 2: bench work
Butt touch squats
Derkins
Calf raises
Incline merkins
Step ups (10 each leg, OYO)

Run towards shovel flag, grab one cindy along the way
Minor ab work to catch breath: Flutters, LBC

Grab cindy and run to curb
Thang 3: Pass the Ammunition
Pax on curb, one man’s arm length apart
Pax do curb merkins in cadence
Then cindy is passed down the pax line and returned (pax stay in plank on curb)
Did 10x IC curb merkins, passed block, then 6x IC, passed, then 3x IC (I think).

Run to COT.
Mary: Monkey humpers, gas pumpers, protractors.
Then Airbornes
Then short mosey run to feel the airbornes effect.

The finish the same way we started: Motivators, from 6.
Fini.

I was part of the support crew for GrowRuck 24 last Saturday Aug 7. Watching those fellas go through what they did reminded me of this passage, so I read it for the pax at the Ranch:

Romans 5:3-5 NIV
3 Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; 4 perseverance, character; and character, hope. 5 And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us.

This was Q number 1 of 3; doing a Trifecta for turning 47.  Varsity on 8/13 and Alcatraz on 8/14.  Oh boy.

TClap |
3

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

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

Taming the Tongue (and the PAX)

Leave a comment

YHC led off with a quick Bible verse.

James 3:3-5

3 When we put bits into the mouths of horses to make them obey us, we can turn the whole animal. 4 Or take ships as an example. Although they are so large and are driven by strong winds, they are steered by a very small rudder wherever the pilot wants to go. 5 Likewise, the tongue is a small part of the body, but it makes great boasts. Consider what a great forest is set on fire by a small spark.

He do we talk to those around us? Our peers? Colleagues? M’s? 2.0’s? Do we treat those closest to us differently than say a total stranger?

Warm Up

Mosey/High Knees/Butt Kickers/Karaoke/Toy Soldiers

Al Gore hold while performing:

Moroccan Night Clubs

Lil Baby Arm Circles both directions

Squat Pulses to finish with a burn

 

The Thang

7 minutes of Chelsea to start

EMOM 5-10-15 Pull Ups – Merkins – Squats

 

Mosey to the track

Our thoughts ultimately come out via our tongue. If we think bitterly and assume the worst out of everybody in our lives, our tongue will be a strong

Burpee Chase – 

Sprint the straights, jog the curves. At each corner perform five burpees

Bear Crawl 100 yards in between each lap

Completed two laps

Back to the pull up bars

6 minutes of Chelsea

Jail Break to COT

Mary in Cadence

20 LBCs

15 American Hammers

10 Gas Pumpers

NMM

The tongue is something we cannot control – no matter how hard we try. The only true way to tame the tongue is by living in the Spirit. I have trouble with this myself. It is something that I just need to realize isn’t within my power to control. Once I relinquish said control to the Spirit, my speech ultimately improves.

How do we relinquish our tongues to the Holy Spirit? Well… there is no formula. But finding yourself in proximity to God more often tends to help. The more we approach the Lord via the Word, prayer, fellowship, and witnessing, the higher the odds are that our speech will be Spirit led.

Prayers/Praises

Kaiser’s 10 year anniversary

Splinter/Point Break Home Schooling

YHC – the Holy Spirit helped me to let go of bitterness I was keeping toward my M – big praise!

 

Thanks for the tap, Kaiser. Always happy to serve.

 

Punch List out.

TClap |
1

Varsity Peer Pressure

Leave a comment

I thought I had it timed where I’d roll up at 5:02 and miss the pre-run that Splinter had slacked out the night before.  However, I must have been driving a little to fast and got there at 5:01.  So what did I do…Yup a pre-run.  Wasn’t much of a headlock though he asked and I didn’t have a good excuse lined up so there ya go.  Enjoyed it though having a little convo with Splinter solving world problems.  We were so into it we had to kick it up a knotch speed wise as we rolled up right at 5:15.  Wouldn’t ya know Backdraft was there waiting so I had to kick it in with a brief disclaimer and full out mosey to keep it on time.

Out into the gloom we went for our first stop and the warm up.  SSH, Mtn. Climbers, Windmills, Moroccan night clubs, Imperial walkers and hill billy walkers.  Now on to the meat & potatoes portion of the workout.

We did 5 rounds of HIIT 3 minute exercises (10,15,20) with a Rebel favorite Burpee stack.  Ask him about it.  Followed by lap round the playground in between rounds.  Started out with shoulders, merkins, mtn. climbers and shoulder taps for 3 minutes.  Lap around the playground.  Second round was abs with Big Boys, American hammers and flutters.  I tried to forego the burpee stack but gave into peer pressure again.  Next round was legs, squats, monkey humpers, and calf raises.  Round 4 was SSH,  overhead claps,  and Moroccan night clubs.  Pax choice was round 5 and we ended up with abs.  Mosey back to COT and 10 burpees to finish up the workout.

Thanks Splinter for the opportunity.

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

Forrest at the Badger

Leave a comment

Four pax posted at Honey Badger to honor a fallen soldier.

Began with a mosey run, and ended at the ROTC building.
Warm up, SWIMLAPPs:
SSH (12x cadence)
Windmills (12x)
Imperial Walkers (12x)
Moroccan Nightclubs (12x)
Low Slow Squats (10x)
Arm circles (12x)
Peter Parkers (12x)
Plank stretches, downward dog, up dog

Thang 1: Forrest:
Pax plank and read story of Special Agent Forrest Leamon (copied below).
Begin with running a 450m loop, start/finish is at the pullup bars. Then:
20 pullups
30 squats w/ cinder block
40 burpees
30 toes to bar
20 KB swings w/ block
Repeat/run loop

We did above for about 35 minutes.

Thang 2: Suffer in Place
Pax pair off
One minute of: P1: low plank; P2: Merkins
One minute of: P1: wall sit; P2: Bobby Hurleys
One minute of: P1: BTW; P2: leg lifts
Partners swap, and do above.

One more run, 450m loop (to get over the one mike mark) and finishing at COT right at 0600.
COT/Fini

Nice to have the shield lock fellas together for this one.

SPECIAL AGENT FORREST LEAMON
End of Watch: 10/26/2009
Forrest was born in Ukiah, California and graduated from Potter Valley high school in 1990. After a year of classes at Mendocino College, he enlisted in the Navy and trained as a cryptologic technician.
Forrest completed multiple deployments overseas in southeast Asia and Bosnia, ultimately earning the rank of petty officer first class during his nine years of service.
After earning his computer science degree, he began a career at the Drug Enforcement Administration. Forrest worked to combat drug trafficking out of the El Paso Texas office for several years before joining the Foreign-deployed Advisory and Support Team program.
On October 26th 2009, special agent Forrest Leamon, 37, was returning from a counter-narcotics mission in Afghanistan when the helicopter he was aboard crashed. The incident took the lives Forrest, two other DEA agents, and seven US military service members.
Forrest is survived by his widow Ana, his sisters Heather and Wai, and his son Luke was born after his death.
Forest was laid to rest in Arlington National Cemetery.

TClap |
4

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