Gear Workout at The Ballroom

Have not attended the Ballroom in a while so browsed through backblasts to see what the guys at this sight have been doing for the past couple of months. Did not see any gear show up in the BBs, so thought I would remedy that situation.

WARMUP: Led the group on a mosey around the COT parking lot as this is the loop we would run periodically throughout the workout. Ended the mosey at the 1st station set-up in a parking space. Performed SSHICx21, then proceeded to explain the exercises at all 12 stations. Time to work.

THE THANG: Brought out the gear and set-up 12 pain stations. PAX were asked to partner up, Partner #1 performs the exercise at the pain station while partner #2 runs the loop we practiced in the warm-up. FlapJack when partner #2 returns. When both partners have completed the exercise at the station they move on to the next one. Did not instruct the PAX to go in any particular order, they could pick and choose pain stations as they pleased. Most of us completed 16 stations and got in about 2 miles. Great Work Gents!!! Exercises & Gear listed below.

  1. OH Press Toss w/ 60lb SB
  2. CurltoCleantoPress w/ 45lb plate
  3. V-Sits w/ 10lb med ball
  4. OH Squats w/ Cindy
  5. Kettle Bell Swings w/ a 30lb KB
  6. Reverse Lunges w/ 20lb weighted vest
  7. American Hammers w/ 10lb med ball
  8. Alt Snatches w/ 35lb DB
  9. LawnMower Pulls w/ 45lb DB
  10. AB Wheel w/ a pillow for the knees ( we are older, need the pillow )
  11. Squats w/ 30lb Ruck on
  12. Shoulder Swings in Low Squat Position w/ Heavy Rope

MARY: Because this is an F3 workout could not finish without performing some Burpees, called 5 burpees OYO to finish right.

ANNOUNCEMENTS: TRASH PICKUP on AUG 22nd!!! BE THERE!!!!

COT: STK!

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Moving up

WARMUP: ssh, iw, hbw, windmill, cherry pickers

THE THANG:
Mosey around TCES drop off line and back to beginning of GHMS loop.

4 corners in GHMS car line loop
Station 1: 40 mtn climbers
Station 2: 40 reverse lunges
Station 3: 40 glute bridges
Station 4: 40 Superman pulls

We did 2.5 rounds, then a short round of bench work under the breezeway:

10 Step-ups each leg
20 Dips
10 Lateral step ups (each leg)

MARY: no time
ANNOUNCEMENTS: read newsletter
COT: yes

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Island hops

WARMUP: SSH, IW, HBW, , MNC, Windmill, cherry pickers

THE THANG: Mosey to parking lot in front of band field. Island hopping. 6 aisles. 1 exercise per aisle at every island the whole way down.
Aisle 1: 10 merkins – run (short aisle)
Aisle 2: 15 squats – shuffle L
Aisle 3: 20 plank jacks – shuffle R
Aisle 4: 25 calf raises – nur
Aisle 5: 10 jump squats – run (short aisle)
Aisle 6: 10 merkins – run (short aisle but 2x islands).

MARY: flutters, navy seal sit-ups , dying cockroaches, lbcs
ANNOUNCEMENTS: trash pickup, American heart walk challenge (contact Sasquatch)
COT: yes

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The Chad (Bleacher Edition)

WARMUP: 1 lap on track. 10 Seal Jacks, 10 Hill Billy Walkers, Plank
THE THANG:
STARTING SIDE
đź’Ş 10 Merkins
⬆️ Climb the stadium stairs
⬇️ Descend
🏟️ Work your way across the ENTIRE STADIUM — UP & DOWN every section
Once you complete the ENTIRE stadium and reach the opposite side:
🦭 10 Seal Jacks
🔄 Turn around and work your way back across the entire stadium, again going UP & DOWN every section.
Back at the starting side:
đź’Ş 10 Merkins
RINSE & REPEAT UNTIL TIME.
🎯 CHAD GOAL: Accumulate as many UPWARD STADIUM STEPS as possible, chasing 1,000 in honor of CHAD 1000X.

Completed 6 Rounds: 252 Step / Up’s per round. 1,512 total
60 merkins & 60 Seal Jacks

MARY: some
ANNOUNCEMENTS:
COT:

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Physical Readiness Teast

WARMUP: dynamic
10 Wind mill
5 bend & Reach
THE THANG:
1 mile
1 stop (20 low slow squats, 10 hand release merkins, 30 American hammers)

Competition test
1 minute ARAP Merkins
1 Minute ARAP curlups
1.5 mile run
MARY:
ARAP
10 Merkins
20 Squats
30 Crunches

Flutters
Merkins
Big boys
ANNOUNCEMENTS:
COT: prayers for new beginnings for people.
Eagle Claw going to The Citadel

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3rd F Word of the Month for December: Commission

Commission

Preparation always leads to purpose.

Throughout this year you’ve sacrificed, built integrity, developed resilience, embraced discipline, practiced stewardship, endured hardship, reflected on your journey, and considered the legacy you’re leaving.

Now comes the question:

What are you going to do with it?

Knowledge without action changes nothing.

Growth without purpose is incomplete.

Leadership without service is empty.

Commission is the moment you stop preparing and start living out what you’ve become.

You weren’t created to stand still.

You were created to move forward with purpose.


Spiritual View

From Genesis to Revelation, God calls ordinary people and sends them to make an extraordinary impact.

Abraham was called to leave.

Moses was sent to lead.

Joshua was commissioned to take the land.

The disciples were sent to make disciples.

Faith has never been about standing still. It has always been about responding to God’s call with courage, obedience, and action.

God doesn’t call the equipped.

He equips those He calls.

Commission reminds us that our faith isn’t meant to stay inside church walls. It’s meant to influence our homes, workplaces, communities, and the lives of everyone we encounter.

You’ve been called.

Now go.


Non-Religious View

Purpose demands action.

The best leaders don’t wait until they feel completely ready.

They take the next step.

Every experience you’ve had—every success, every failure, every lesson—has prepared you for opportunities that lie ahead. The question isn’t whether you’ll make an impact.

The question is whether you’ll choose to.

Leadership isn’t a title.

It’s a responsibility.

Commission means taking ownership of your influence, leading with intention, mentoring those behind you, and refusing to waste the gifts you’ve developed.

The world doesn’t need more spectators.

It needs more men willing to step forward.


Monthly Challenge

As this year comes to a close, ask yourself:

  • Where is God—or life—calling me next?
  • Who am I intentionally investing in?
  • What fears are keeping me from taking the next step?
  • What mission will define the coming year?
  • How will I serve others with what I’ve learned?

Don’t simply celebrate another year completed.

Commit to another year of purpose.

Leave December with clarity.

Enter January with conviction.

Because the mission doesn’t end here.

It begins again.

Commission isn’t the finish line. It’s your next starting line. 🎯

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