WARMUP:
THE THANG: run 1 mile, 100 pull ups, 200 merkins, 300 squats, run 1 mile
MARY:
ANNOUNCEMENTS: newsletter
COT: pax travel and marriages
WARMUP:
THE THANG: We did a couple of loops around the Kingsplex, with some bear crawling and crawl bearing in honor of the Other Band Camp (@UGU3XR5RP – not present), some running up Textile Hill, and lots of NOT stepping on the grass…
We wrapped with a Mary tribute to Iron Balls McGinty. All in all, it was real nice time…
Moleskine:The mumblechatter was on point this morning. Pollo’s balls dominated the list of topics of discussion… whether it was that they were encased in metal, or being eaten by handsome crabs, we all now know too much and will need to scrub our brains.
MARY:
ANNOUNCEMENTS:
COT: Prayers for many things and a call to give to Living Waters International…
Go do some freaking good today. You're way more capable of it than you give yourself credit for.
Warmup.
Goal line to 10 and back, 20, 30, 40, 50. Do ten of each exercise when you return to goal line. Plank after each exercise.
Merkins
Squat
Big boys
CDD
Lunge (10 on each side)
LBC
(We ran out of time. We didn’t do these exercises.)
Roof raise
Calf raise
Bicycles Freddy Mercury
Second 30 minutes
Talking about when things didn’t go your way.
WARMUP: 20 SSH, 10 Hillbilly Walkers, 10 Goofballs
THE THANG:
Backblast – The Forge
Q: Jason
Workout: Ladder to 10
Distance: Just under 4 miles
Great work by everyone who showed up at The Forge this morning. The focus was simple: keep moving, build the volume, and embrace the cumulative fatigue.
We tackled a progressive ladder workout. After each round, we ran a lap before adding the next movement. Every round started back at the beginning of the ladder, so the reps steadily accumulated while the legs never got much of a break.
The Ladder
Format
By the end, we had logged 10 laps for just under 4 miles, while knocking out a full-body beatdown that challenged the legs, core, chest, shoulders, and lungs.
Totals Completed
Message of the Day (MOTD):
Big goals aren’t accomplished in one giant leap—they’re built one step, one rep, and one lap at a time. Consistency compounds. Keep showing up, trust the process, and before long you’ll look back and realize you’ve gone farther than you ever thought possible.
Thanks to all the HIMs who pushed the pace, encouraged one another, and made The Forge stronger this morning.
It was an honor to lead. Aye!
MARY:
ANNOUNCEMENTS:
COT:
It was a wet morning in the fort but the dry humerus chatter kept us warm. A quick warmup and we were off.
Thang: 50 reps of an exercise and then run across the parking lot and nur back. We did this 10 times. It was glorious.
Jwow
It was a wet morning in the fort but the dry humerus chatter kept us warm. A quick warmup and we were off.
Thang: 50 reps of an exercise and then run across the parking lot and nur back. We did this 10 times. It was glorious.
Jwow
WARMUP: moseyed with some stops along the way. No feedback on the cadence calling. The PIP I was on was in full effect. Finished with Bonnie Blairs X 10.
THE THANG: In honor of The Pirate, a 4 corners, 20 reps at each corner. Merkins, Derkins, Heels to Heaven, and Big Boys.
Mosey and Sprints 2X to length of the parking lot changing pace at every island. Another idea taken from Pirate.
Picked two islands to do an Impossible Mile:
First Lap: Burpee Broad Jumps
Second Lap: Lunge Walk
Third Lap: Bear Crawl
Fourth Lap: Mosey.
Everyone LOVED the Impossible Mile.
Truly an honor to GET TO share doing difficult things with these men.
MARY: some did, some not so much.
ANNOUNCEMENTS: Stuff the Bus, LaGrama, Bethel, Bourbon, Cannoli Run!
COT: Lifting up all those going through life’s beatdowns and enjoying the time when the storms pass.
The rain was forecasted to be gracing us but instead, all we had was clouds and humidity, a lot of it. Based on some of our fair-weather posting habits, I assumed no more than 3 PAX would post here due to the chance of raindrops and thanks to 5 other men, there were 6 of us. It was exactly who needed to be there.
WARMUP: Run to the intersection with Opportunity Drive for some Side Straddle Hops & Walking Lunges.
Run down the hill to the drainage pond…sounds so glorious for some Squats & Merkins. Now, run to the parking deck entrance.
THE THANG:
At each level of the deck on the way up, and including the top:
5 Burpees, 10 Merkins, 10 V-Ups, 15 Squats
At the top, run to the other side for the following:
5 Burpees, 10 Hand-Release Merkins, 10 Jump Squats, 15 Flutters (count the rt side only)
Perform that set at each level, including the bottom.
Run back to the circle for 20 American Hammers (I/C)
Run back to the pond for 20 Dips (I/C)
Run back to the intersection with Redstone Drive for 10 Low Squat Pulses (I/C). This was a nod to Santini.
Run back to COT.
MARY: See above
ANNOUNCEMENTS: Stuff the Bus, Bethel
COT: 100%
I'm going from memory so forgive me if I missed a PAX or three.
We talked about trust as the latest QSource topic. We discussed if you're trustworthy, how you develop trust and what happens to a team when trust does/doesn't exist.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Moroccan night clubs, low slow squats
THE THANG:
The full zipper. Ascending burpee count starting at 1 each time you cross over Spring St. (1 then 2 then 3…). On the right side of the zipper 20 Fat Bastard sumo squats and 10 We’re Not Worthy’s. On the left side of the zipper 20 Mojo mountain climbers (just regular mountain climbers) and 10 merkins
MARY:
ANNOUNCEMENTS:
COT: