Get things done. Zero snark.

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WARMUP: big loop around parking lot, SSH, windmills, cherry picker, low slow squat, slow merkins.
THE THANG: ran to the elementary school parking lot on the left. Ran from one side of the parking lot to the other 4x. At each side of the parking lot, we did: 25 merkins, 25 squats, 25 four count flutters – so a total of 100 plus running back and forth.

Round 2 was on the other side of the school on the basketball court running back and forth on the court.

25 CDD, 25 lunges (single count), 25 Freddy mercury (double count) – all times 4 for 100.

Round 3 top of the hill by the pull up bars. Just 2 sets. Merkins were 8 each of diamonds, ranger, wide arm; then calf raises 8 each of in, regular, and out. Last was 24 LBCs. Run to cinder blocks but do 1 pull up at each bar on the way there, then do merkins, calf raises, LBCs again. Then pull ups at each bar again.
MARY: a few rounds of Mary
ANNOUNCEMENTS: short and sweet
COT: completed

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7 Hills

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WARMUP: Several dynamic stretches, including motivators
THE THANG: Hill #1 – Jacob’s Ladder – Burpees x7; Hill #2 – Wall – Muscle-ups & Derkins; Hill #3 – S White St Hill – Bear Crawls x 4; Hill #4 – Massey St – Big Boys x 70 (45 + 45); Hill #5 – Main Street – 70 Squats; Hill #6 – Print Shop – 7 Merkins, 7 Dips, 7 Pull-ups; Hill #7 – COT – Fire Drill-ish x1.
MARY: See Hill #4
ANNOUNCEMENTS: D2D Bar, Bethel Men’s Shelter
COT: Yes

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Out-and-back Zone 2 Run

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THE THANG:
Simple run form Veteran’s Memorial Park to toward 77 on 160 (taking the long-way around WEP). ~4 miles, but add a loop or 2 through down-town to get 5 miles (like Vuvu did). For several pax, the jog was light enough to keep their heart rate in Zone 2.

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Constant movement keeps the frost bight away

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WARMUP: SSH, Low Slow Squats, IW, HW, Cherry Pickers, Wind Mills
THE THANG: quick reps round Fort Mill Elementary. Goal is to always be moving. dips, Derkins, Merkins, big, boys, squats, LBC’s, lunges, flutters.
Dora- 100 sets of merkins, LBCS, Squats, Carolina dry docks. Mosey 200yds in between.
MARY: Abbs
ANNOUNCEMENTS:
COT:

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It Was Mostly Moderate

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WARMUP:
Slow MIle Run to Molokai Drive and back. Circle up in the fire dept parking lot for COP

THE THANG:
COP: SSH x 20, windmill x 10, merkin x 10, jump squat x 20, Carolina dry dock x 10, cherry picker x 15, Morrocan night club x 40. Al Gore hold x 60s, Rosalita x 15, Freddie Merc x 20
Walk to the tall pull up bar: Burpee pull up x 5. Everyone gets a turn. While the Pax waited, we did Al Gore, plank hold, and LBC’s
Mosey to the ledge behind the baseball diamond for 11’s. Derkins and dips
Mosey to the playground and break into 3 groups. 2 rounds of pullups (10), ab exercises, and step ups
Mosey to the bottom of Tara Tea for mini quadzilla. Nur up the hill, 5 squats at the top, run down, 5 squats at the bottom, Repeat 2 more times.
Mosey to the soggy field for Airbornes Killer Abductor routine (crowd pleaser)
MARY:
Ran out of time for Mary today
ANNOUNCEMENTS:
Dam to Damn bar 10K today!
COT:
Prayer for Change Order’s M’s work travel and for Uber’s co-workers affected by a layoff
NMM:
The warm temps brought out the Pax today and the mumble chatter was in abundance. We covered a good bit of the AO , including the field which was a bit soggy. The whining about getting wet in the field was also in abundance – c’mon men! Back in the day, no one would have thought twice about laying down in a wet field…….It was a pleasure to lead the group today and always the best way to start off your Saturday mornings. Thanks for the Q spot, @Uber!

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Keep those old wienkes kids

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WARMUP: lap around the parking lot, windmills, low slow squats and merkins, couple stretches…go.
THE THANG: went to the small parking lot by COT and had one piece of paper on one end and another on the opposite end – maybe 30-40 yards. Start at the first exercise, complete it, run to the other side, complete the first exercise, and back and forth working down the list.
Side 1:
5 Burpee broad jumps
10 Diamond merkins
20 Merkins
30 Mountain climbers
40 Seal jacks
50 American Hammer
60 SSH
60 Moroccan night club
50 Shoulder presses
40 Crab cakes
30 Flutters
20 Big boy situps
10 Flying squirrel
5 Dive bombers

Side 2:
5 Hand release merkin
10 Durkin (get partner to put feet on back)
20 Knee to chest jumps
30 Carolina Dry Docks
40 Plank Jacks
50 LBC
60 Ski jumps
60 Squats
50 Calf raises
40 Dips
30 Monkey humpers
20 Lunges (10 each leg)
10 Apolo Ohno (10 each leg)
5 Plank alternating shoulder taps (5 each)

After the first 60 milestone was hit, we stopped running back and forth and mode of transportation moved to bear crawls to and running back…just to mix things up.

And we had music which was nice.

MARY: yes, check.
ANNOUNCEMENTS: also check
COT: yep, done

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Q vs Q 2024

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Q versus Q is back for 24! This year we’re going to mix it up and it’s going to be SLT versus SLT. Each nantan has selected three other SLT members to represent their region with them. YHC will draw names for the matchups of the teams and the two nantans will face off on the last week of March. I’m excited to see how this different dynamic plays out and allows us to interact with some of the leadership from the other regions. The format will run the same as the previous years.

Each week there will be two Q’s, one from The Fort and one from Rock Hill. Each Q will have a total of 20 minutes broken up into two 10 minute blocks. YHC will lead the warm up in facilitate the crossover.

The PAX will judge each Q on three categories:
Difficulty
Creativity
Usage of the AO

The total score from all categories will determine the winner each week.
The 5th week will be the finals where we will have four Q’s, each with a 10 minute block of time. The winner of that week will be crowned the champion.

Q versus Q has been a stellar way to mix with the different regions, meet new people, and receive a thorough beat down. I hope that you will plan to join us for some or all of the weeks!

Feb 28th : Preview Week
March (weeks 1-4 on Wednesday’s)
April 3rd: Finals

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Positive Feedback Beatdown

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WARMUP:

Side straddle hop 20
Hillbilly Walker
Imperial Walker
Moroccan Nightclub.
Parking Lot Mosey with bell

THE THANG:

Shuttle (go 3 spaces then back to start, go 6 spaces back to start etc)
Every 3 parking spaces (Farmer Carry)
5 Row each arm
5 Deadlift (1 or 2 Arm)
5 Swings
5 Merkins and repeat
5 minutes 2x (10 count in between)

Dora with partner (AMRAP till return)
Runner goes to last parking space
Halos
Goblet Squat
Lunge Pass
Good Morning
Chest Press
Figure 8
Repeat with each partner doing the exercise that the other did last round
5 minutes 2x (10 count in between)
The rr were

Abs section
Russian Twist (20 count)
Overhead Sit-up (15 count)
Plank Pull through (45 secondish hold)

MARY: N/A
ANNOUNCEMENTS:
D2DBar
Bethel men’s taco night
Highway cleanup
COT:
Prayers for employment
Mental health
Marriages

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Setting the Standard at the Ranch

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Setting the standard is up to you. Identifying Exemplars who serve as the highest standard and focusing on their behaviors makes you better.

We did Death by with burpees, merkins, jump squats and big boys. It was awesome!

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Setting the Standard at the Ranch

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Setting the standard is up to you. Identifying Exemplars who serve as the highest standard and focusing on their behaviors makes you better.

We did Death by with burpees, merkins, jump squats and big boys. It was awesome!

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