Tag: Stang

THE MURPH at The Honey Badger

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PAX,

You see these images and immediately, something or some things come to your mind. SEAL, Serviceman, Patriot, Fighter, Hero, Integrity, son, brother, fiancee, to name a few. Or, one word, a nickname actually, comes to mind.

MURPH

Well, for the 3rd week in a row at The Honey Badger, we completed the MURPH and in doing so, attempted to bring a little awareness by honoring Lieutenant Michael P. Murphy, KIA June 28, 2005. Coming out of the book we reference at this AO, “THE HERO WORKOUTS,” here is the write-up on Lieutenant Michael P. Murphy:

Michael was raised on Long Island, and graduated from Pennsylvania State University with degrees in political science and psychology. He commissioned through the Navy’s Officer Candidate School in 2000 and entered Basic Underwater Demolition/SEAL training the following year. Michael then reported to SEAL Delivery Vehicle Team ONE in Pearl Harbor, Hawaii. He would go on to serve overseas in Jordan, Iraq, Qatar, and Djibouti, and left for a deployment in Afghanistan in 2005.

On the night of June 27, Michael led a four-man reconnaissance team through the mountains of Afghanistan on a mission dubbed Operation Red Wings. Their position was compromised the next morning and a battle with Taliban fighters ensued. Lieutenant Michael Murphy, 29, knowingly exposed himself to enemy fire in order to transmit a call to the Quick Reaction Force at Bagram Air Base; in risking his life for those of his teammates, Michael was shot and killed.

Michael is survived by his mother, Maureen; his father, Daniel; his brother, John; and his fiancee, Heather Duggan. In 2007, President Bush presented Michael’s parents with his Medal of Honor; he was the first recipient of the medal for heroism in Afghanistan, and the first Navy recipient since the Vietnam War.

Michael’s family now maintains the Lt. Michael P. Murphy Memorial Scholarship Foundation; the foundation is funded through donations and the annual Murph Challenge. To make a contribution or to sign up, please visit www.MurphFoundation.com and www.theMurphChallenge.com.

Here is the workout to be completed after a brief warm up taking us near the track:

MURPH

For time, with optional 20-lb vest; partition pull-ups, push-ups, and squats as needed:
Run (1 mile)
100 Pull-Ups
200 Push-Ups
300 Squats
Run (1 mile)

It was great to see a variety of PAX out there, some we haven’t seen for quite some time. Additionally, it was also great to see the physical acceleration in the PAX from 2 weeks ago to now.

Now, will you have what it takes to post every Monday in August because I promise you, it will be hard?

Thank You.
Maximus

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Covid Vaccine for the Soul Coming in September… Join In

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Has Covid frozen your faith Journey as Churches have closed their doors?  Or maybe Covid has you asking bigger question of God and you would like to be in a community of Men to discover the answers.  Are you interested in growing in your faith walk? Discovering a path toward an Intimate, Abiding relationship with Christ through a small group study.

Maybe you have been in the church for your entire life, the last 10 years or you are just now opening your mind to this idea of a higher power… a “Sky Q”.  Regardless of where you are in your faith walk we all have room to grow and mature in our relationship with Christ.

We are all on a faith journey and some of us are more or less equipped to take our faith deeper.  If you have a gap in any of these areas then I have a challenge for you.

  1. Do you feel that you have created a solid foundation of knowing who God is and his desire to be a part of your life?
  2. Are you in a group that is consistently seeking to grow in a relationship with God?
  3. Do you feel that you have an adequate tool kit to help you grow deeper in your faith?

In September, we will be launching into a Journey to build from the ground up a knowledge of who God is and to start to learn how to have an intimate, abiding relationship with him.  Please reach out to any of the Journey alumni to learn more and to get connected.

Aye!

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13

Lead, Then Get Out of the Way

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A month ago Lutefisk reached out for me to Q today and I said yes.  Thinking to myself, that will give me plenty of time to get my sorry butt somewhat back in shape.  Well, that didn’t happen so had to figure out how to lead, without leading.   Thus U vs U was my only option.
Disclaimer
FNG Alex (Soft Tail)
Mosey to Domino’s
    Mtn Climbers (10), Carolina Dry Docks (10), Hello Dollies (10), Lunges (10)
Mosey to Dogtopia
    Side Straddle Hops (54 of course), Merkins (10), LBC’s (10), Squats (10)
Mosey to back of Dollar Tree
    Peter Parkers (10), Plank Punches (10), Freddie Mercuries (10), Monkey Humpers (10)
Mosey to Express Lube wall
    Parker Peters (10), Dips (10), Box Cutters (10), Step-Ups (10-each leg)
Mosey to Walgreen’s Drive Through – Now the U vs U part
    Run Lap around Building(s) –  10 Merkins
    Run Lap around Building(s) –  10 Merkins, 10- Carolina Dry Docks
    Run Lap around Building(s) –  10 Merkins, 10- Carolina Dry Docks, 10 Wide Arm Merkins
    Run Lap around Building(s) –  10 Merkins, 10- Carolina Dry Docks, 10 Wide Arm Merkins, 10 Diamond Merkins
    Run Lap around Building(s) –  10 Merkins, 10- Carolina Dry Docks, 10 Wide Arm Merkins, 10 Diamond Merkins, 10 Hand Release Merkins
    Some folks did an extra lap (because they can)
Round Two
    Run Lap around Building(s) –  10 Bomb Jacks
    Run Lap around Building(s) –  10 Bomb Jacks, 10- Side Straddle Hops
    Run Lap around Building(s) –  10 Bomb Jacks, 10- Side Straddle Hops, 10 Burpees
    Run Lap around Building(s) –  10 Bomb Jacks, 10- Side Straddle Hops, 10 Burpees, 10 Mountain Climbers ( I think this is as far as anyone got)
    Was an option to substitute Ab exercises but in true F3 fashion peer pressure prevented any of that non-sense.
Always honored and humbled to Q.  Was great to see a lot of faces, haven’t seen in while.  Appreciate the Lake Wylie boys getting up soooo early to make the trek across the pond, but stop your moaning already (Witch Hunt).
Pax: Bones, Witch Hunt, O’Reilly, Royal, Wild Thing, Slap shot, Oscar the grouch, Tesla, Long Duck, Olaf, Shop Vac, Nature boy, Cha Ching, Change Order, Fish Sticks, Duck Dynasty, Stang, Grass Knoll, Lutefisk, White Lightening, Half Shell, Cyclopes, Trucker, Zoo-lander, FNG (Soft Tail), Cake Boss
Cornhole Out
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11

All about Stang

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It’s always a pleasure to Q Laces In especially when Slapshot (fellow Yinzer) markets that YHC will bring pull-up pains. 11 PAX got better this morning. Shout out to Greenwave for finally posting after months of hibernating.

COP started in the parking lot with 13 windmills (surprised??), 5 burpees since Cornhole was late, then 13 very slow squats. Mossy to main school parking lot, 26 IW, 13 mountain climbers, 26 SSH, and 5 burpees. PAX line up in a line facing baseball field, toy soldiers half way down then NUR to end of lot. Mumble chatter started up and was wondering when PAX would be mossy to pull-up bars. Not yet…..

PAX broke up into 3 groups. Each group lined up within the parking lot lanes near the football practice field. Run from the curb line to the first parking stall. Each stall has a assigned parking number for the students. The first number = burpees, second number = squats, third number = merkins. For example: parking stall number is 287 = 2 burpees, 8 squats, 7 merkins. Run back to curb and back up the lane to the next parking stall. Rinse and repeat until we got about half way down the parking lot.

Mossy towards pull-up bars….whoops….hard right turn and mossy to the hill next to the football stadium. PAX were soooo concerned about heading to the pull-up bars…the intention was to run more this morning. PAX were surprised and glad we mossy away from the bars.

At hill we did 22’s (11’s on steroids). 2 merkins at bottom of hill, run up hill to last light pole – 22 squats. Run back down hill. Increase/decrease by 2 reps. Mumble chatter mostly by Stang….shocking! 5 burpees to complete the WO.

Thanks for opportunity to lead, everyone was gassed and sweaty!

 

Prayers to Cash, Bonsai, FMSD (teachers, leaders, admin, students, and parents) during this time.

Trucker

 

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Preparedness with a Board of Pain

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“Preparedness – Getting ready for the expected while BEING ready for the unexpected” – QSource

The unexpected: At anytime during the workout you hear my whistle, drop and do 20 burpees. Whistle unexpectedly went off 5 times for a total of 100 burps/pax…

The expected: BOP & 3 miles

  • 40 merkins
  • run 1/4 mi
  • 30 wide grip merks
  • run 1/4 mi
  • 20 diamond merks
  • run 1/4 mi
  • 10 derkins
  • run 1/4 mi
  • 40 squats
  • run 1/4 mi
  • 30 monkey humpers
  • run 1/4 mi
  • 20 lunges (ct one leg)
  • run 1/4 mi
  • 10 bomb jacks
  • ru 1/4 mi
  • 80 side straddle hops
  • run 1/4 mi
  • 60 lbc’s
  • run 1/4 mi
  • 40 flutters
  • run 1/4 mi
  • 20 big boys
  • run 1/4 mi

95+% HUMIDITY. AGAIN.

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Uphill Times

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19 Pax posted on a Yumid morning to salute Old Glory and dig deep to tackle the surrounding hills.  We were honored to welcome FNG/The Fonz (EH’d by Pusher) and a quasi-Kotter in Santini ( who has lost his excuses for not posting to any downtown FM AOs).  Longshanks led The Pledge and then the fun began.

The Thang

Hills, hills and more hills — that was the recipe for the day.

Brief warm-up in the parking lot to allow Body Wash to catch up with the pax on his late arrival — SSH, Mtn climber, Parker Peter, Merkins

Run to parking lot at WEP

Muster at bottom of hill leading to stop sign at entrance of parking lot

Run to top, do # Burpees of your choice, run back down; rinse & repeat adding # Burpees on each return to the top (UvU format — you pick initial # and increment); continue repeatedly

Muster at bottom of Stairway to Heaven

Run to light pole at top, do # Merkins (starting from last # Burpees, using same increment pattern), run back down; rinse & repeat adding # Merkins on each return to top; continue repeatedly

Run to large parking lot across from gun shop on Massey Street

Run to bottom of Massey Street; run back to top, do # Freddie Mercurys (starting from last # Merkins, using same increment pattern), run back down; rinse & repeat adding # Freddie Mercurys on each return to top; continue repeatedly

Mosey home

COT

Naked man moleskin

Thank you to Longshanks for the Q invite at Minnow Pond — great AO, great format, lively pax who all got after it today.  It was especially sweet since it was my first Q back in The Fort in 90 days.  (Apologies to a few pax I missed in the attendees — Gen X camera malfunction)

Welcome to The Fonz!  Yes, he set a new fashion standard to rival Slash’s collars.  Plus, he pushed toward the front of the pax throughout.  Great first time out….look forward to seeing you again.  And T-claps to Pusher on the EH.

Great to have Santini in The Gloom!  If you have any history with this #Redwood, then you know why it’s great to have him back.  If you don’t, then find the chance to saddle up next to him the next time you see him in the circle and ask him about origin of the Moroccan Night Club. or Stairway to Heaven or the Echochamber.

Theme for the day was hills, because they provide great training for runners.  AND, because we’re living in “uphill times” in my view (pandemic, unemployment, social distancing, racism, injustice, protests, rioting — pure chaos in the headlines).  These hills in life (short, long, steep or any combination) can be strong training ground as well.  Much has been said by many about the “silver linings” of lockdown life.  Certainly that’s been true for me and my family.  At same time,  the tough stuff, the difficulties, the adversity in life are also challenges that can build endurance, resilience, passion, vision for the road ahead.  Take some time to reflect where the tough parts of your current situation are sharpening you and your family for the journey ahead.  Don’t limit your review to just the fun, funny, joyful, positive experiences  — the darker more challenging moments can provide training benefits too.

Great to be back in The Fort!

Keep pushing!

 

 

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A Whole Lot of Burpees

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With Laces In being temporarily relocated to Empire Pizza lot (the home of the slowest of all burns), I decided to take advantage of the nice, evenly spaced parking lot lines today for this week’s edition of the work out by pulling some deep cuts from The Exicon.  11 stallions answered the call.  Some were sorry during, but none were sorry after.

The Thang

Immediate mosey to lot in front of Lowe’s.

Warm up by “Bone the Fish”:

  • Side Shuffle up one parking lot line, run forward to next, Side Shuffle the other direction x 4
  • Karaoke back and forth x4
  • Repeat till the end of the lot and turn around to do it all the way back

Transition to Bearpees – Jack Webb style Burpee (1) x Bear Crawl (4).   Made it to 8 for 36 Burpees per Pax, Mosey back to start line

Transition to Escalator.  One exercise with prescribed count (IC), run the full lot and back

  • 10 Box Jumps
  • 20 Burpees
  • 30 Merkins
  • 40 Low Slow Squats
  • 50 Lunges

Switch to Apple Turnover – Bear Crawl from one line of parking spots to another, flip to Crab Walk from that line to the next.  Flip and repeat till the end of the lot.

Run back to the start with 3 Bomb Jacks at each line

Finish Lot work with Paula Abdul for the length of the lot (40 more Burpees):

  • Run forward 2 Parking Lines
  • Nur back 1 Parking Lot Line
  • 5 Burpees

Mosey to parking area beside Persis to close with 7’s

  • Mike Tyson
  • Bear Crawl forward
  • Squat
  • Crab Walk back

Mosey to Shovel Flag for some COP, but first… 5 Burpees OYO

Prayers for Anxiety in different fronts (Cancer screenings, Kids, Job status, etc).  Prayers for Badger’s family, 2 years since his death.

Announcements:

  • Read your newsletter
  • New AO opening by YHC at Earthfare June 1, read the pre-blast.

Honor to Serve.

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5

Heads Or Tails

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Friar Tuck put it out on Slack that he needed a substitute Q for Slow Burn today. No one had responded so I figured i would take my 2nd Q in a 2 week span. Im starting my taper for my upcoming 50k next weekend and figured it would be a great way to keep moving. Before we started workout i gave Trucker a coin and told him the fate of our workout rested in his hands. Heads was Dora 1,2,3 and Tails was Baxter stairs. It was tails so we moseyed to Baxter corner beside McAllisters.

 

Warmup

Hill Billy Walkers 20

Merkins 10

Windmills 9

SSH 11

The Thang

Everyone grab a partner. One partner stays on bricks doing exercise while other runs across street up stairs across the front of building back down steps to relieve partner and flip flop.

Exercises are as follows:

Hand Release Merkins

CDD

Squats make sure hands smack the ground.

Flutter Kicks

Rosalita

Box Cutter

Monkey Humpers

Freddy Mercury

 

We ended the workout 10 minutes early for some Broga. There was so much moaning and groaning going on from the Pax that it sounded like we where in the maternity ward at the hospital. Stretching is so much overlooked and we need to do it daily especially with what we put our bodies through. A Broga only AO will be coming in the near future.

Thanks for letting a trail runner Q today Twister. We got 1.71 miles in so it was a good all around workout.

Love You Guys, Stang

 

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4

Bright Colors for #F3forFaye

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Yesterday Spiderman & YHC had the realization that we were Qing at the same site today…I had the Golden Corral bootcamp which means he had the Fire Ant Ruck beat down. It’s always good to shake things up so we decided to do just that for this mornings edition.

As can be the case with our own lives, we sometimes over-complicate a workout and stray from the simple but effective model. I’ll go ahead and cut to the chase, I think this was certainly effective but it overshot simple pretty quickly. But hey, we were just looking to give the other 17 PAX that joined us an opportunity to chatter at our expense.

Enough rambling, here it is. We combined Ruckers & Boot Campers (wait, you can’t do that…oh yes we can) and split the combined group in half. We had 4 corners established covering most of the parking lot (corner of Harris Teeter to Red Bowl to the insurance office to the dog wash place). It was a large square-ish figure. Half went with Spider Man and half came with me.

Each corner had a sheet with exercises written on it but here’s the kicker, don’t just jog from one corner to another. Get on it. The ground is wet but “well lit” so you do you but GET IT.
For those present, you can remember all the fond times you had of poking the Q’s about how “things look better on paper” or “I bet these seemed easier in your head” or any number of other completely appropriate jabs that were thrown while trying to figure out the Ruck logistics but none of that matters ’cause you loved it and this is peer led (remember…we’re not professionals).

Corner 1 (with Rucks):
(5) 8-count Body Builders
(10) Squats
(15) Bent over rows

When your group is done, sprint

Corner 2 (w/o rucks):
(5) 8-count Body Builders
(10) Box Cutters
(15) Diamond Merkins
(20) Butt Kickers

When your group is done, sprint

Corner 3 (with Rucks):
(5) 8-count Body Builders
(10) Squats
(15) Bent over rows

When your group is done, sprint

Corner 4 (with Rucks):
(5) 8-count Body Builders
(10) Heels to Heavan
(15) Hand-Release Merkins
(20) Butt Kickers

Sprint back to Corner 1.

We did this full evolution about 3 times then brought the group back together for something we unknowingly stole from Tinsel (plagiarism is the finest form  of flattery, right?).
1 Merkin : 4 Shoulder Taps and we made it to 8:32 before having to cut it short for COT.

Important to remember today why we wore the bright colors. Remembering a little girl, Faye, whose life was too short but her impact will be far-reaching; to families and communities her or her family never knew.

Announcements: In the words of the eloquent Mainframe, “Read your da*n NEWSLETTER.” Hey, he’s right.

Prayers: Family members in battles for their lives. Communication in marriages. Cash’s recovery. Kids healing from broken bones.

Until Next Time.
Spiderman & Maximus

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