Today’s Workout Brought to You by the #12 & Alan Magee

It was a chilly morning at Honey Badger, but 8 showed up to honor a WWII hero, Alan Magee

January 3rd is the anniversary of one of the most amazing tales of survival from WWII. It was #OTD in 1943 that the B-17F Flying Fortress, “snap! crackle! pop!”, of the 360th Bomb Squadron, 303rd Bomb Group, was lost on a daylight raid over Saint-Nazaire, France. Aboard was ball turret gunner Alan Magee.
Despite 28 shrapnel wounds, Magee had left his ball turret when it was damaged by German flak. He discovered his parachute had been shredded by the same flak and was useless. Just then, another flak hit then blew off a section of the right wing, causing the aircraft to enter an unrecoverable spin. Magee blacked out from lack of oxygen because of the high altitude and was thrown clear of the aircraft. He fell over four miles without a chute before crashing through the glass roof of the St. Nazaire railroad station. Rescuers found him on the floor of the station severely injured but alive.
Magee was taken as a prisoner of war and given medical treatment by the Germans. He recovered and was liberated in May 1945. He received the Air Medal and the Purple Heart. He passed away in 2003 at the age of 84.
We warmed up with 12 reps of SSH, Mountain Climbers, Merkins, and Windmills.
The Thang:
Buy in 17 burpees
Run 1200m
43 Merkins
43 LBC’s
43 Plank Jacks
Run 800m
21 Merkins
21 LBC’s
21 Plank Jacks
Run 400
11 Merkins
11 LBC’s
11 Plank Jacks
Buy out 17 burpees
After everyone completed the WOD, we moved on to the bars and blocks
12 pull-ups
Wall sit for 45 seconds
6 pull-up
Wall sits for 24 seconds
3 pull-ups
Wall sits for  12 seconds
We picked up the blocks.
12 reps of OHP, curls, squats, big boys, and chest press
Overhead carry the block down the hill to the stop sign.
6 reps of the aforementioned set
Overhead carry the block back up the hill.
Set of 3 reps
Finished with some Mary.
The number 12 had special meaning today as tomorrow (1/25) marks 1 year since I donated my kidney.  It’s been quite the year and I’m thrilled to report that Petra, my recipient, it doing great!  I learned about Alan Magee from Facebook and I also learned of Petra’s need from FB.  Yes, there are a lot of terrible things on social media, but there are some pretty awesome things out there too.  As @DarkHelment mentioned, it’s all about how you use it.
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The Bradley and Hey Buddy WODs

First Honey Badger of the year – and so far the hardest.

Bradley

On January 3, 2010, while on a dismounted area reconnaissance patrol in the vicinity of Badvan village, his 13-man platoon-sized element was attacked by indirect mortar fire and an improvised explosive device. The initial attack threw an Airman and a Soldier into an adjacent creek, critically wounding the Airman and mortally wounding the Soldier. A second Soldier was mortally wounded and thrown 200 meters across the village by the blast. Airman Smith, without regard to his own safety, immediately rushed from his covered position, and into the waist-high water of the creek to save his fellow Airman and recover the killed Soldier. After moving the victims of the improvised explosive device attack to the Casualty Collection Point, Airman Smith volunteered to retrieve the soldier thrown across the village. Determined to never leave a comrade behind, Airman Smith proceeded at extreme risk, and without regard to his personal safety, along the eastern edge of the village to the Soldier’s remains. Airman Smith retrieved the fallen Soldier and began maneuvering back through the village toward the extraction site. Airman Smith waded back through the waist-high creek and proceeded toward the Casualty Collection Point. Upon arrival, a second Improvised Explosive Device detonated, killing Airman Smith and the platoon medic instantly.

10 Rounds For TIme

100 meter Sprint

10 Pull-Ups

100 meter Sprint

10 Burpees

30 seconds Rest

 

We finished the Bradley with twenty or so much minutes to spare, so we jumped into the second planned hero WOD on the agenda.

Hey Buddy WOD

This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014, due to a collision between a truck and his stationary unmarked police car. Chris’ badge number was 38, hence the 38 total repetitions per round (10/10/10/8). The 5 rounds represent the 5 years he served as an officer. Chris specifically liked running and bodyweight movements. “Hey Buddy” was Chris’ signature greeting.

250M Run (Buy-In)

5 Rounds: 

10x Lunges

10x Air Squats 

10x Sit Ups

8x Burpees

250M Run (Buy-Out)

 

’Twas an honor to lead this morning. Bonus was seeing Tube Sock after a few years.

Punch List out.

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Mark “Pitbull” McDowell WOD

We had 9 PAX at Honey Badger for a hero WOD in honor of my friend and classmate Capt. Mark “Pitbull” McDowell. Conditions were stellar (29 degrees and clear skies). Many of us saw multiple shooting stars this cold December morning. Here’s what we did:

The Thang

  • Run 1 Mile
  • 5 Minute Plank to honor the 5 service branches of the US Armed Forces
  • 200 Calf Raises
  • 300 LBCs
  • Run 1 Mile
  • 100 Muscle-ups on the wall behind the bleachers
  • 200 Merkins
  • 300 Squats
  • Return to COT

NMM

Monday we honored my friend Mark. Mark was a 4.25 GPA student, captain of the soccer team, and an all-around great young man. He was the guy you wanted to hate because he was good at everything. But once you got to know him, you learned that he was the type of guy you strived to be. When he graduated high school, he attended the Air Force Academy. Upon graduation in 2005, he completed Euro-NATO Joint Jet Pilot Training at Sheppard Air Force Base, Texas, and Introduction to Fighter Fundamentals at Columbus Air Force Base, Mississippi. Captain McDowell completed the Basic Qualification Course – F-15E in May of 2008 and was assigned to the 336th Fighter Squadron at Seymour Johnson Air Force Base, North Carolina.

Mark’s plane went down in Afghanistan. He left behind a wife, loving family, and many friends. As his grandfather said at his service, “He was born to fly and he died doing what he loved.”

If Mark were here today, he would have been the guy crushing the workout from the front with a smile on his face. He would have been the guy to encourage the whole time. Remember, we GET TO do this. Some others aren’t as blessed.

Aye!

Italian Job

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Thankful for Block Party

A nice brisk morning in the gloom to spend some time with the PAX of F3 The Fort. We are super blessed, gentlemen, to have such an amazing thing in our lives. YHC met with WWL and Wegmans to run hill repeats 30 minutes before the boot camp. It was good.

As we approached 0515, Band Camp came flying in out of nowhere. Love that guy. Always a good time when he shows up. Tesh was sitting in his truck surely contemplating his shirtless decisions before he stepped into the gloom. 0515 struck. Time to work.

 

In no specific order, YHC discussed at length the below items for which I am thankful.

  • My life which has been blessed beyond belief (3B) by the Lord
  • My M who loves and pursues the Lord
  • My (many) 2.0’s who embody the best and worst within me. 
  • Good group of dudes to do life with (SL, Whetstone, etc).
  • Health – a year ago YHC was in the hospital and unable to workout alongside the men.
  • F3, of course. Life has changed in many ways for the better. 

Then we got to the 1st F.

COP

SSH

Wind Mills

Tappy Taps

Merkins

LSS

 

Weinke

Iteration 1 – Thankful for SL 

Mosey to Sisk Parking Lot, Partner Up – Do the DORA together.

10 Merkins

20 Squats

30 LBCs

Mosey down to Massey Stop sign and back

Rinse and Repeat for 15 minutes

 

Iteration 2 – Thankful for my 2.0’s

Mosey to Ampitheater

Balls to the Wall – 30 second hold

Bear Crawl to edge of stage

10 CDD’s

Crawl bear back to wall

Repeat four times (for my four 2.0’s)

 

Iteration 3 – Thankful for My M

Mary in the Amphitheater

Protractor

Hello Dollies IC

Protactor

Box Cutters

Protractor

Rosalitas

Protractor

 

Mosey back to COT.

 

YHC had a great time leading the PAX today. We discussed many topics for which to be thankful. It’s amazing how taking the time to think about gratitude really shifts the mood from the usual grey cloud of unquenchable desire… If only we did it more.

 

Think about what you have in life that is good. Think more about it.

Think less about what you think you need. You likely don’t need it.

 

Punch List out.

 

 

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Convergence – Shop Vac

65 PAX gathered to remember Shop Vac. Probably had closer to 70 at different points during the hour. Fishsticks took the Milkshakers

Lutefish warmup:
Sean Kelley, 56, Shop Vac

There are a couple of young men I was hoping would hear this this morning. While I’m talking to them, I’m also talking to myself and all of you.

We all know that or God, SkyQ, has written our books. He went before us, He knows us by name, and He alone knows when our earthly lives begin and end. God knew our brother Sean was to come home. And it doesn’t make sense to us.

But let me ask you this. What would it be like to know that when it is our time that we would also know that we accomplished the tasks that the Lord created us to do? God knows the great plans He has for each of you. You are here for a reason.

Wouldn’t it feel comforting to know that you full executed your purpose here on earth? Today we celebrate Sean, who I believe did just that. Sean loved his sons. It’s all he talked about when we worked out together. That, and his dream to have a home in Beaufort. He lived out and executed his purpose. We now have 2 of his sons as our brothers, and how great it is that the world is better because of him. Recover on your feet.

I read a quote recently:

“When you were born, you cried and the world rejoiced; live your life so that when you die, the world cries and you rejoice.”

Sean is rejoicing and would want us to do the same. And he would want us to do 56 side straddle hops in cadence.

Split out to:

  • Kettlebells
    • Uhaul
  • Bootcamp: split PAX into two groups for 20min sessions
    • Ruby Slippers
    • Band Camp

Uhaul’s KB workout:
56 Squats
56 Curls
56 Skull Crushers
56 Calf Raises
56 Uhauls
56 Flutters w/ press (4 count)
56 Dead lifts
56 Lawn Mower Pulls R
56 Lawn Mower Pulls L
56 American Hammers
56 LBCs (4 count)

Band Camp’s portion:
EMOM
minute 1 – 20 burpees
minute 2 – 30 jumping lunges
minute 3 – 40 Freddie Mercuries
minute 4 – 50 Carolina Dry Docks
minute 5 – 60 SSH

7s w/ Mike Tysons and Squats
Mode of transportation: bear crawl/crawl bear

Some in cadence jump squats, core work,

I found a backblast from Shop Vac…It reads with a lot more significance to me now. https://f3thefort.com/2021/04/14/403656/
I may have said something asinine while holding a squat and quoting his backblast.
Something like:
Have understanding when I say 5 more squat jumps
Show tolerance when I say 6 more squat jumps
Practice patience when I call 7 more squat jumps
Take direction as we’re now hitting 8 more squat jumps

Did a little sprinting as well with the second group. (Shop Vac would not have approved, and neither did most of the PAX)

NMM: Shop Vac’s love for and pride in his sons was palpable. He made me want to be a better dad. I’m glad to be around men that make me want to be better. Shop Vac was one of those dudes.

Ruby Slippers’s portion:
I had the pleasure of working out a lot with Shop Vac. His attitude, smile, and laughter infected you immediately every time you met him.

YHC remembers a time during COT after a workout where frustrations from my work life came bubbling to the surface. After I vented to the PAX about the situation ( usual selfish rant where everyone else has a problem but me ) and the Q finished prayer, Shop Vac pulled me to the side and gently explained that it was my attitude that needed to be adjusted, not everyone else’s. He did it in a manner where I gladly and thankfully accepted his advice.

The Thang:
At every Shop Vac Q you could count on stations, simple exercises and/or routines, and minimal running. The six was never left behind at a Shop Vac workout so we are using the buddy system to make sure that does not happen at this workout.

Set-up 4 stations in the shape of a square in the middle parking lot at The Armory. 4 stations represented each member of the Kelly family, there were 4 exercises at each station, partner work to complete a cumulative total of 56 reps of each exercise:

Sean’s station:
– Merkins, Diamond Merkins, Wide Arm Merkins, CDD’s
Stacey’s station:
– Crunches in cadence, Flutters in cadence, Big Boy Sit-ups, Straight Lower Leg Lifts
Jack’s station:
– Squats, Jump Squats, Lunges, Jumping Lunges
Brian’s station
– Side Straddle Hops in cadence, Seal Jacks in cadence, Mountain Climbers in cadence, Plank Jacks in cadence.

PAX partner up – complete all 4 exercises at a station and then mosey to the center. YHC stood in the center of the square to represent Francis, Shop Vac’s faithful four-legged companion, where PAX would come to complete 56 monkey humpers.

Continued around the stations until time was called.

Video Evidence: https://twitter.com/jisenhour/status/1456967297453727750

Welcome FNGs: Bow Wow Wow, Bam!, Triple H, Dictator, Wax Off, and Pool Boy

Prayers for Sean’s family.

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VQ with The “Maupin” at the Honey Badger

It was a chilly Monday morning and halfway through “The Murph” with Maximus.  My body was hurting,  muscles wanting to shut down, my mind asking “why?, really ? On a Monday morning “?
I hear Wegmans ask “ Hey DeLorean, you want to Q next Monday ?”   Again my mind saying “ no because we aren’t going to survive  this workout, you aren’t ready,  I don’t feel comfortable doing that”     My response “SURE!”
It’s at these moments the real work and change is done…..so I’m learning.
Anyway…..let’s get on with it.

No Disclaimer 🤦🏼‍♂️

Warm up with some SSH’s, Mtn Climbers, Wind Mill’s. In something that resembles a cadence and I’m not sure what the counts were for each exercise because they were all different.  PAX were halting when I didnt want them to and it was because my tone during the cadence was very very pitchy.   I was planning on more warm up exercises but wanted this failure to end and move onto the main event.

Mosey over to the track and the whiteboard with the “Maupin” written out in detail.  Short explanation of who Army Staff Sgt Keith Mathew Maupin  was and why we are honoring this hero.   PAX held a plank position during this explanation but not because I told them to but wishing it was because I told them to.

Background: Dedicated to U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, who disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

4 Rounds of the following :

  • 800 meter Run
  • 49 Push-Ups
  • 49 Sit-Ups
  • 49 Air Squats

Mosey back to parking lot for COT

5 penalty burpees for Tootie being 1 minute late, which we all did together and burned up a couple minutes of time I had left because I was about to finish early.

Announcements:  Operation Love, Saturday convergence to honor Sean Kelly  “Shop Vac”

Prayers and Praises:  Wegmans- Prayers for his wife who is carrying their 2nd child.
Splinter- Prayers for him during this time of dealing with the loss of 2 of his friends and prayers for their families.

Thanks Wegmans for the invite and for good lessons learned.

#SYITG

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The MURPH done at Honey Badger

5 of us at Honey Badger to honor a hero, Lieutenant Michael P. Murphy by performing THE MURPH. A few had a little extra weight.

Disclaimer
Head to the track for a few warm ups and stretches

MURPH

Run 1 mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 mile

YHC was the six.
SYITG
Maximus

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How Much Time Will We Waste?

Last week a dear brother of ours passed unexpectedly. He was one of the good ones – and he taught me a most valuable lesson about time spent and time wasted. He fought his demons and let them reign supreme for far too long – but he eventually said “enough is enough” and overcame those demons. From then on he was the husband, father, and brother to those around him that lead from the front. It was in that moment that he became the man God designed him to be.

So, today, we won’t waste time in doing what we need to do.

COP

56 x SSHs, Low Slow Squats, Overhead Claps

Mosey to Endzone on Field

Proverbs 6:9-11

How long will you lie there, you sluggard?

    When will you get up from your sleep?

10 

A little sleep, a little slumber,

    a little folding of the hands to rest—

11 

and poverty will come on you like a thief

    and scarcity like an armed man.


Field Work

Partner up, swap wheel barrow every 10 yards.

Endzone – Burpee Broad Jumps x 7

10 – Donkey Kicks

20 – Hand Release Merkins

30 – Jump Lunges (each leg)

40 – Air Squats

50 – LBCs

40 – Air Squats

30 – Jump Lunges (each leg)

20 – Hand Release Merkins

10 – Donkey Kicks

Endzone – Burpee Broad Jumps x 7

 

James 4:13-15

13 Now listen, you who say, “Today or tomorrow we will go to this or that city, spend a year there, carry on business and make money.”

14 Why, you do not even know what will happen tomorrow. What is your life? You are a mist that appears for a little while and then vanishes.

15 Instead, you ought to say, “If it is the Lord’s will, we will live and do this or that.”


Bear Crawl, Exercise

25 Yards

15 Bomb Jacks

25 Yards

15 Jump Squats

25 Yards

15 Bomb Jacks

25 Yards

15 Jump Squats

 

NMM

I’ll tell you this – I am a hypocrite. I have not been doing as I say here, but that is going to change. I am not going to be a man of inaction regarding what matters any more.

Dawson Trotman once said: “The biggest waste of time is the waste of time in getting started.”

 

Jack Webbs

1:4 to 10:40 on the field.

Mosey to Shovel Flag for COT.

Jack Webbs Cont’d

11:44-14:56 for Shop Vac

10 flutters to end it.

Final Thought

What do I need to do to stop procrastinating? What do you need to do?

Prayers/Praises

Prayers for Shop Vac and Nugent’s families – both died unexpectedly last week under terrible circumstances.

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9/11 Stair Climb

Today 10 Pax did the Harder thing and climbed the bleachers at NaFo. The goal was climb the height of the Twin Towers… if we went up and down  the bleachers and all its steps we would have to do it at least 29 times. That would equal the amount of steps the first responders had to climb to help the civilians in the building. We honored all first responders especially PO Mark Ellis TD04 , PO Ramon Suarez TD04 and PO Antonio Rodrigues PAPD.

We started with a warmup of: WINDMILLS, MORROCAN NIGHTCLUBS, SSH and some stretching.

The WOD was the Climb….with 30lb rucks and some sandbags if you felt froggy.

Up and Down the bleachers….. when you hit the bottom you had 9 Merkins and 11 squats waiting for you….. 29 times up amd down with a total of 270 merlins and 360 squats. There was some mumblechatter amongst the Pax  and every man left it out there on the bleachers.

We ended with COT and prayer.

 

 

 

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End It Ruck

 

YHC is issuing a 21 day challenge (culminating with GTE24 on August 6th) for ALL PAX within The Fort. 

Beauty out of The Nation has created an End It Ruck challenge and I have felt the call to bring it to our region. The mission is to set fifty individuals free that are currently enslaved in the human trafficking industry. The cost of freedom for someone enslaved in this industry is $6,550. This provides the rescue, post-rescue housing, rehabilitative care, counseling, vocational training, and assistance with assimilation into society for those who have been set free.

The challenge: log as many miles as you can while biking, hiking, paddling, rucking, running, swimming, or however else you please.

The goal: pledge a monetary amount to each mile that you feel comfortable to donate at the end of the 21 days. It could be $.01, it could be $1.00. Whatever it is, let it be something you are comfortable with.

The kicker: YHC will match $1/mile up to 1,000 miles for our group. My M and I have prayed about this and feel this is something we need to be involved in.

You can log your miles here.

More info on End it Ruck here:

https://enditruck.com

More info on the End it Movement here:

https://enditmovement.com

At the end of the challenge you can donate to the End it Ruck here:

https://enditruck.com/donate-here

This mission is something that weighs heavy on my heart, and my goal is to shine a light on this to The Fort. 

If you have any questions – hit me up on slack! Now get moving!

Punch List out. 

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