Tag: Tesh

The Honey Badger with Schmalls and CSPAN

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Disclaimer

Hot thick and extra humid (extremely poor conditions)

warmup-o-rama

mosey

shirts optional

hero review

workout review (slightly modified WOD)

  • Run 800 meters
  • 50 burpees
  • 40 pull-ups
  • 30 one-legged squat (each leg)
  • 20 squats
  • 10 handstand pushups
  • Run 800 meters
  • Repeato

COT / Prayer or Praise / BOM

NMM

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

The “Schmalls” Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, April 23, 2013 (130423).

 

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Chalk up the Pain

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29 Men descended on the Colosseum for a downpainment delivered via sidewalk chalk and a discussion on You vs. You.

There are enemies around all of the time and as men we are challenged to defeat those enemies one by one. Often overlooked is the enemy of one’s true self. This may be the most challenging enemy in our effort to become a better man.

In fighting with our enemies, we often look at overcoming the battles and winning the war. For example, to overcome alcohol addiction there is a 12 step process. This works because no one can overcome the war of addiction in one step. It takes winning individual battles…or steps.

To become a better man as we are called to do in Ephesians 5, it is much the same strategy. Get a little better as part of a journey to ultimately be the man that you want to be. It doesn’t happen overnight. There is no cold turkey quitting that offers long term benefit. It is baby steps, one at a time, with an understanding that the enemy is always out there. These enemies are called pride, selfishness and greed to name a few.

The Thang

Mosey to parking lot (Lots of mumble chatter here…love it!)

Stop along the way for 5 Burpees…quieted some of the chatter

COP

30 SSHs

5 Burpees

15 IWs

4 Burpees

10 Merkins

3 Burpees

10 Windmills

2 Burpees

15 Squats

1 Burpee

Mosey to back parking lot

9 Stations  each with a different exercise and sidewalk chalk

Do each exercise for 1 minute. Write down the number of times you completed

Station 1 – Burpees

Station 2 – Flutter kicks

Station 3 – Wide Arm Merkins

Station 4 – Bombjacks

Station 5 – American Hammers

Station 6 – Jumping Lunge

Station 7 – Donkey Kicks

Station 8 – Elbow Plank

Station 9 – Carolina Dry Docks

Rinse and repeat station asking that you do 1 additional rep per station

Mosey home

 

Moleskin

  • Convergence on July 4th at Pantheon
  • Upcoming Sweati on 7/14
  • CnW discussing your One Word on 6/29
  • Tclaps to Ginsu for living the mission of #218 with another FNG – Love Boat
  • Prayers for Bob the Builder, Father in Law, Deacon’s M

It was a pleasure to lead the Pax and all 3 Fs were accomplished with a visit to Crossroads led by Bonsai after. Thanks to Jekyll for the opportunity!

Pusher out!

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4×5 At Collesium

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Cakeboss did warmup I’m sure he did the usual SSH and Merks. I was fashionable late as usual QT was calling my name, thank you Lord for such nice facilities! I did make it to his 10 burpees OYO and plank curb walk 10 steps to the left then 10 back to the right x 2.

The Thang

I had Q for this part of workout. Workout we did I call 4×5. Here’s how it goes: Each exercise counts off in 4’s all the way to 20. 4-8-12-16-20. Start doing 4 count one end of parking lot then a different mode of transportation to other end of parking lot (about 75 feet) away for every different exercise. Reps go up each end of parking lot. Here’s the different rounds.

1) Hand Release Merkins with Duck Walk in between

2) Sumo Squats With Bear Crawl in between. Every other Bear Crawl was backwards.

3) CDD with Lt. Dans in between

4) Burpees with Power Skips in between. Omaha was called after 12 burpees.

5) Monkey Humpers with Inch Worm Merkins in between.

6) Time was almost up so one last backwards bear crawl 75 feet then back to COT for 2 sets of ablab. Rosalita and Hello Dolly x 10 in cadence.

Sweati is coming up July 14th sign up. It’ll suck but most CSAUPS do! I’m doing a 10k that day on trails (surprise) so it will suck too!

Last but not least my two cents or my message. I’m guilty of this big time and struggle daily. PUT DOWN THE PHONES! Invest quality time with your wife and kiddos. No phones at dinner table. Do a puzzle together. Read a book. Take your kids outside they are only little for so long. Spoil your wife. MAKE MEMORIES! I love each and every one of you guys in F3. Let’s do life together men. If anyone wants anyone to talk to I’m your man! I love helping and being of service to others. Sorry so late for backblast!

LOVE IN JESUS, STANG

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The Fort 2018.24

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For the first couple minutes we just stood around and watched the Hogs and Coyotes enjoy a pain station.  Someone finally looked at a watch and realized we better get going.  First half of the Q was Deacon with some inspiration.

Mosey around the park SSH (20x), WM (10x), Squats (10x), Hill Billy Walkers (10x), Imperial Walkers (10x), Merkins (10x)
Run to the hill for Jacob’s Ladder: Burpees at the top, Squat at the bottom (7x)
Run to the playground for partner drills One partner does pull ups, the other runs a lap – 2x One partner does dips, the other runs a lap – 2x One partner does LBCs, the other runs a lap 2x

Next up was YHC with some strength and mobility.  Mosey to the Springs Global parking lot and mobilize the shoulders with and overhead clap x20 in a varied cadence.  Going slow and maintaining your hands as far back as you can will make it difficult and increase range of motion.  Next on the ground for Superman with more overhead claps.  Balls2wall till the last man falls.  Moroccan night clubs x20, superman Moroccan night clubsx10, balls2wall.

Next is mobilize the hips with lung walks simon says style, only stepping on my signal and hold as low as you can go. x20 lunges sprint to end of parking lot.  Calf raises x20, AlGore calf raises x10.  Rinse & Repeat.

Last was core and total body.  Warmup with Snap-Crackle-Pops (3 count exercise on your 6, go to LBC position, put your right leg over left, bring your right elbow up to knee, left elbow, and down is on 3, then vice versa) x10 each side, Amercican hammer x20, Dragon-walk 15 yards.  Rinse & repeat.

Mosey to COT.

Moleskin:   The theme of the month is IMPACT.  If I may try to relay the sentiment of the words from Deacon, don’t let your impact be influenced by fear.  There will be obstacle put in your way that look insurmountable, but that’s simply fear put there lead you to comfort and away from impact.   I also noted that I like to make mental models of impact, and gave two: asteroid craters and boat wakes.  The IMPACT will be measured LONG AFTER the asteroid has fallen or the boat has passed.  Your IMPACT has infinite consequences whereas your feelings are fleeting.  Till next time, brothers.  Always honored.

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Climb the Ladder

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It was a glorious Friday in the gloom at FMHS parking lot.

Warm Up

Mtn Climbers IC X 25
Through the tunnel IC X 15
Down dog, Honeymooner
Imperial Walker IC X 15
KB Windmills
Get ups x 5 each side

The Thang

OYO
10 KB swings
1 KB Squat
1 Merkin
Repeat, adding 1 squat and 1 merkin each round but always 10 KB swings
5 rounds (50 swings, 15 squats, 15 merkins)

Flutter KB press, IC until the six is in.

Line up along the parking slot lines
KB pass through lunges to the next line of parking slots
10 curls each arm
Repeat for the rest of the parking lot (5 or 6 lines, not sure)

Switzer for pep talk on my KB journey in F3 and why I bring a 50 lb KB to workouts.

Retrieve more KBs from the darkness.

Starting with the 50 (max) arrange everyone’s KB in order until 15 (min). Min and max were both mine.

Pax lined up and starting with 15 lb performed 5 bent rows on each side.
13 KB in 5 lb increments from 15 to 50 (Tesh brought the 45, YES!).
As Pax completed the rows, return to the 15 lb to perform 10 goblet squats.
More math> 130 reps >Approximately 4120 lbs rowed by each.

As it often does, time interrupted before everyone could complete the full squat series.

NMM

The instructions on the KB ladder were to perform the exercise and move to the next weight until you encountered a weight sufficient to tap out. At that point, pull off to the side and work abs. After all of the pax were through the row series, there were exactly 0 pax that had tapped out. That’s right, guys that brought out the trusty 20 lb KB were lifting the 50. For all the reps! It wasn’t easy, I know, it’s not easy for me to lift the 50. I didn’t start with 50 almost 4 years ago. I started with a 20 and thought that would be the last KB I ever bought. I said the same thing each time I moved up in weight. Now here we are. I don’t think anyone is looking to get HUGE! out here, I’m not. When my neighbor needs a hand with the sleeper sofa going into the basement, I’ll be ready. When a widow from church needs some brush cleared, I’ll be ready. When a brother needs a shoulder, I’ll be ready. That’s what I push myself for.

I’m in training for life.

Thanks for the Pax that showed up today and put up with my shenanigans. Thanks Tesh for the opportunity to lead.

Geronimo!

 

 

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Shovelflag handoff @ The Coop

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Thank you for the 24 guys that came out to The Coop this morning for the shovel flag handoff to YHC from Sugarbug. I decided to give the FBI PFT test as the workout.

We moseyed to the field and did a chicken wing approved warmup. We warmed up until he gave the clearance to proceed.

FBI PFT is as follows:

Max situps in 1 minute

300m sprint

Max pushups

1.5 mile run

Pull-ups (optional) we didn’t have enough time for these.

Out of the 25 PAX that posted only 7 passed unofficially.

Dark Helmet

Subprime

Sasquatch

Skate or Die

Harry Carry

Caddy Shack

Bonsai

Some guys were close, but the sprint and run is where most guys got caught . Welcome FNG Easy Button!

My first order of business as new Site Q is to move the congregation point to the good asphalt so when we do Mary, we don’t feel like we are laying on broken glass.

Thanks to sugarbug for the peaceful transition and thank you for all your leadership!

 

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D-Day Army Training

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Warm up – Toy Soldiers, Windmill, Moroccan night clubs, SSH, Merkins

Modified APFT test
F3 Name
Merkins
Situps
1 Mile Run
Cornhole
40
45
Modified
Spartacus
18
 10
Modified
Curious George
38
50
9:04
Fish Sticks
76
64
6:58
Fun House
45
63
6:42
Cable guy
65
60
8:05
Mr Clean
45
50
7:50
Brick
57
66
6:35
Tesh
80
80
7:50
BMT
54
45
7:24
Offspring
22
45
6:46
Gopher
45
46
8:22 ?
Sugar Daddy
48
53
7:20
Announcements – Hog & Coyote, Sweati, CSPAN B-Day Bash, Lawn Mowing FM Care Center
Prayers Praises – Work Meetings, Service Members, Vacation-Family, Daughter Cheer leading, Ron Brown Stroke, Health, Son away at camp, Son Summer School, Friends Brain Tumor, Family Relationships, Winchester had a Stroke
D-Day Notes
  • Deception Efforts
    • Operation Bodyguard
      • Fictitious First US Army Group – Commanded by George Patton
        • 20 made up units – Had patches made
        • False Radio Transmissions
  • Delayed 24 hours due to weather
    • a further postponement would have meant a delay of at least two weeks as the invasion planners had requirements for the phase of the moon, the tides, and the time of day that meant only a few days each month were deemed suitable
    • Full Moon – Aid Pilots – illuminate obstacles on the beach
    • High Tides – limit exposure on the beach
  • 156,000 Allied Troops
  • 12 medal of Honor Recipients
    • BARRETT, CARLTON W. – Private, U.S. Army, 18th Infantry, 1st Infantry Division
    • *BUTTS, JOHN E. – Second Lieutenant, U.S. Army, Co. E, 60th Infantry, 9th Infantry Division.
    • *DEGLOPPER, CHARLES N. – Private First Class, U.S. Army, Co. C, 325th Glider Infantry, 82d Airborne Division.
    • EHLERS, WALTER D. – Staff Sergeant, U.S. Army, 18th Infantry, 1st Infantry Division.
    • *COLE, ROBERT G. – Lieutenant Colonel, U.S. Army, 101st Airborne Division.
    • *DEFRANZO, ARTHUR F. – Staff Sergeant, U.S. Army, 1st Infantry Division.
    • *KELLY, JOHN D. – Technical Sergeant (then Corporal), U.S. Army, Company E, 314th Infantry, 79th Infantry Division.
    • *MONTEITH, JIMMIE W., JR. – First Lieutenant, U.S. Army, 16th Infantry, 1st Infantry Division.
    • OGDEN, CARLOS C. – First Lieutenant, U.S. Army, Company K, 314th Infantry, 79th Infantry Division.
    • *PEREGORY, FRANK D. – Technical Sergeant, U.S. Army, Company K 116th Infantry, 29th Infantry Division.
    • *PINDER, JOHN J., JR. – Technician Fifth Grade, U.S. Army, 16th Infantry, 1st Infantry Division.
    • *ROOSEVELT, THEODORE, JR. – Brigadier General, U.S. Army.
    • * Denotes a posthumous award
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Hive @5 (times 2) for some 90s Hip Hop old school

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This party was getting started with some 90s Hip-Hop where disclaimer needed to include that YHC was not responsible for what Pandora decided to play.  After the full on disclaimer was made, we did a quick mosey around the parking lot and continued with some warm-up.

Warm-up included: mountain climbers x20, Moroccan night club x30, windmill x10, imperial walker x10, hillbilly walker x10, cherry picker x10, SSH x20, downward dog and honeymooner.

The Thang….with 2-Pac singing his sweet songs in the background.

  • 30x KB swings
  • 30x KB squats
  • 30x KB shoulder presses
  • 30x KB rows
  • 30 total / 15 each leg KB lunges with a single arm shoulder press
  • 30 / 15 (single) clean and jerk – start at left foot, lift KB with right arm, press over right shoulder

Suicides as a quick cool down at 3 sections in the parking lot – then a quick 10 count break.

  • 30 / 15x one arm KB swings
  • 30x (double count) American hammers
  • 15x burpee – dead lift the KB, set it down next to you, burpee, pick it up on your way up
  • 30 / 15x lawnmower pulls
  • 30x KB presses
  • 30x triceps presses behind your head
  • 30x KB shoulder shrugs

Suicides as a quick cool down at 3 sections in the parking lot – then a quick 10 count break.

THEN – we got to choose between round 1 or 2….we poorly chose round 2 for another go.

Finished up with a round of Mary being called out around the circle by PAX for final 5 min.

Count off, name-o-rama, announcements, prayers and praises, BOM – and that’s all she wrote.  Enjoyed it and was in pain for the following day!

Aye – Shady

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Find accountability in your life

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YHC was called out of the bullpen to assist the originally scheduled Q – Crab Cakes since he was bi-coastal. Leading up to the morning WO, YHC struggled to figure out what to include in the weinke. The only thing that was a requirement was rugby sprints in honor of Crab Cakes. As I was pulling out the garage,  it dawned on me that each of the student parking rows at FMHS had numbers at the beginning identifying the row number. I couldn’t recall a WO utilizing those row numbers, so grabbed some chalk on the way out. However, as I was sitting in the car at the AO formulating the weinke, I found a deck of cards in the console and thought of Maximus’s infamous WOs. But I realized I should stick to the plan and be accountable for what I planned for. As we were all gathering around for the start, someone mentioned the pull up bars on site and Deacon said “there’s pulll up bars here?” Of course this peaked my interest (Shocker) and so I had to show the newbies the location. Even though the weinke was modified, accountability had a theme for today since it is the last day of the month and the monthly word (read end of backblast for more on this theme)

Mossy to the band field for some warm ups. Mossy towards location of pull ups, halfway there, stop for 20 squats. At pull ups, max out on pull ups, then do 25 LBCs; rinse and repeat 3xs.

Mossy back to band field for 4x4s. 1 burpee with 4 merkins. 10 OYO.

Line up at goal line, conduct 4 rounds of Rugby Sprints.

Mossy to parking lot:

Row 1: 1 Burpee – run to other end of parking lot and back to next odd number row

Row 3: 3 CCD – rinse repeat run through 13 rows

Row 5: 5 Squats

Row 7: 7 merkins

Row 9: SSH

Row 11: LBCs

Row 13: Flutters

Mossy to COT for 3 minutes of Abs: Big Boy Sit Ups, Big Boy Sit Ups with one leg extended out 6 inches from ground – switch legs, flutters, american hammers, dying cockroach.

COT: Today is the last day for May’s word of the month theme of accountability, with June’s word of the month being Impact. As Chickenhawk wrapped up discussing accountability with a Whetstone partner, I wanted to piggy back on that. Yesterday was a hard and sad day for my M. 1 year ago she lost her mom. As I come home from work she was sitting on the couch with teary eyes and a sad look. Before I could ask whats wrong she said “do you know what today is?” Of course I’m thinking “Crap, its not her birthday, its not our anniversary, what am I missing??” She then responds that her mom passed away 1 year ago that day. I of course being a selfish husband said “I’m sorry” and didnt even go over and give her a hug and kiss, nor comfort her. My response was “I need to get my 2.0 to baseball practice” When we got home, I failed again as we sat quietly on the couches watching meaningless TV. As we went to bed, all I did was give her a hug and said stay strong. As I write this, I sure look like a loser! So be accountable to your M each and every day. Show her love and be impactful to her. Support her without being asked to, love her, comfort her, don’t be ignorant and selfish, be accountable in her life by being her rock. We don’t have many days on this life, we need to make the best of every single day as a husband, father, leader…this has been a tough month, one that has shown the importance of being accountable to your family and friends, to be impactful to them as well. Let’s not forget this each and every day.

Trucker

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Honeybadger 2018.21

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So the Honeybadger does not even have a Category from WordPress yet.  The Comz department gets a demerit…

So this week’s WOD was brought to you by Army Staff Sergeant Joshua Whitaker.

“Joshie”

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

This is a LOT of pulling.  These are both total body moves emphasizing the back and some shoulders…  I tried to break it up with some core/legs/pushes between rounds.  My instructions were to do this with a partner  and get assistance for pull-ups.

End with a quarter mile run then 6MOM.

I seem to get random questions every now and again about what I do or eat.  I look for the hardest thing I can do, and do that.  I don’t try to make it through it, while distracting myself from the discomfort.  I concentrate on it.  The human body is meant to be uncomfortable, because that is when growth happens.  Muscles tear and get bigger, your lungs burn and your cardio gets better, you hold your breath and your oxygen efficiencies increase, you stretch muscles and increase range of motion, you freeze yourself and your circulation increases, you get hungry and your HGH goes up (burning fat and protecting lean muscle)… and all of these produce adrenaline and endorphins, which helps you enjoy all aspects of life.  So don’t look for comfort.  Don’t covet comfort.  It is a thief, stealing life from you.  Get out and move.  Commit to each rep of each exercise.  Respect the next rep.
Do not be deceived: God is not mocked, for whatever one sows, that will he also reap.
AKA, lip service gets you no where.  AKA, I can tell what kind of tree you are by the fruit you bear.  Do the hard stuff.

Welcome Schwinn!  Please come back to another workout.

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