Tag: Splinter

The Seven WOD at the Badger Den

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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
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Must meet the standard to make Varsity

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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
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Colosseum Mayhem

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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.

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Taming the Tongue (and the PAX)

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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.

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Varsity Peer Pressure

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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.

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Bataan Memorial WOD

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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

 

 

 

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Forrest at the Badger

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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.

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Made the cut at Varsity

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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

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Impromptu

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10 PAX @ 0515, but no Q

Kaiser tapped me to run point until B.O.B. arrived

Warmup circle near parking area to make sure BOB wasnt’ searching for us when (if?) he arrived.
Did some warmup stuff
-SSH
-MC
-Shoulder Tap
-Yoga
-a few burpees
-Merkins
-more yoga
Trying to buy time for B.O.B.

Went to the track took a lap to thing about what we were going to do.

Goal Line
– bear crawl as a group, stopping every 10 yards for 5 merkins
– stop at the 50

50 yardline, partner up
– one partner goes one way the other goes toward the other goalline
– Lunge walk out
– 10 American Hammers (called by ‘el Spaniard)
– go to the 40
– sprint back to the 50
– go to the 30
– etc.

After finishing line up on the far goal line
– bear crawl as a group, stopping every 10 yards for 5 merkins
– stop at the 50

B.O.B. finally shows and we head to the pull-up bars for 7s with
– Squat Thrusters using a cinderblock
– Pull-ups

COT for some mary

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Ballroom abs

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YHC had the honor of leading some #HIM’s through a WO that allowed the PAX the ability to dial up or down their intensity. It’s important to recognize PAX levels of intensity when Q’ing so that you can ensure each PAX pushes one self to their acceptable level.

COP: SSH’s, IW, Windmills, LSS, big arm circles, and CDD (all in different cadence)

Mossy to bottom of hill at the backside of the PKMS gym.

At the bench 2 rounds of 10 reps each: Step ups each leg, dips, derkins, erkins.

Mossy to fire hydrant to where PAX chooses their intensity. Either NUR, Run, or walk for 11’s. Top of hill 10 Left Leg Scorpion merkins, run back to bottom for 1 Right Leg Scorpion merkin..rinse repeat till 11’s. If PAX finished early they went and picked up the 6.

Mossy back to benches for another 2 rounds of the same.

On the 6 for some marry – a crowd pleaser.

13 Hello Dollies right into 13 Rosaletta’s, right into 10 Hello Dollies and 10 Rosaletta’s, right into 5 of each without dropping feet to ground. Then box cutters, then flutters, then LBCs and finish with flutters.

Sprint to top of hill and come back for the six, mossy to COT for 15 more merkins.

COT

Prayers and praises where plentiful from Cake Boss 2.0 doctor news, to my co-worker and daughter Morvan and Mila, to Spark Plug’s daughter, to my 2.0 Evan.

Thanks all!!

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