A Knightly tale of Heroism

On 1 September in the year of our lord 2023 seven brave souls ventured into the depths of the gloom to participate in a physical and emotional journey that tested their mettle and challenged their sacred sense of honor.

With the charisma of a popinjay and the determination of Atlas himself I provided a disclaimer that forewarned those that dared to enter into this endeavor of the dangers that lurked around every corner.

After my short oratory, inspired by my call to action, and with no fear on the danger, we were off on our quest to vanquish the scourge of the “Sad Clown” and triumph over apathy.

On our way to our first physical test we encountered a BEAST of unparrelled furor and rage. Some legends say the mere sight of this beast traveling portends bad luck and misfortune. (It was a black cat) Nevertheless, undaunted, we continued our quest.

Finally we arrived at our first destination, the church of Luther. We did not nail anything to a door but we did test our selves with the following exercises:

SSH 15 (IC)
Windmill 10 (IC)
Mnt Climbers 20 (IC)
Stretch
Plank Jack 15 (IC)
Michael Phelps 10 (IC)

With our first task complete we ventured off into the good night.(err morning I guess…it was still dark anyway)

After crossing the road of Gold Hills we descended ever so gracefully into the parking lot of “Let’s Crab”. It was there that our merry band first encountered disunion in our ranks as Sir Skipper of Ohio regaled us all with his tales of dining woe at said establishment. To the contrary, Sir Slowest of Jams of the Island that is quite Long stated that his father was quite fond of said food hall. They of course then settled their debate as gentleman often do with a duel. (not true but we should’ve done this)

While we pondered these questions the rest of our company engaged in the following physical exertion:

X 3 Sets
30 seconds Merkins
15 seconds rest
30 seconds Squats
15 seconds rest
30 seconds LBC’s
15 seconds rest
30 seconds Burpees
15 seconds rest.

Upon completion of our task we ventured back out into the darkness. Passing a poultry dispensary we crossed over the road of 160 and ended this portion of our journey at a crossroads. (literally the parking lot of the bar/restaurant crossroads…the former lake wylie brewery)

It was here where Sir Mainframe raised the important point of dental care and the cost associated with this noble pursuit. We all decided that we are in the wrong vocation and to get over our sorrow we engaged in the following physical exertion:

X 3 Sets
30 seconds HR Merkins
15 seconds rest
30 seconds Lunges
15 seconds rest
30 seconds Flutters
15 seconds rest
30 seconds Burpees
15 seconds rest.

After this trial was satisfied we again pressed on galloping down the road like stallions to our next destination and our final test of manhood and endurance. Circling up, Sir Slowest of Jams remarked on one his past battle wounds in which he is now unable to wear his undergarments of choice. We all contemplated this tragedy as we begun our last physical test before our tale of trial would conclude:

X 3 Sets

30 seconds Diamond Merkins
15 seconds rest
30 seconds BBS/Hammers
15 seconds rest
30 seconds Burpees
15 seconds rest.

Upon completion of our final test we ventured back to where our journey began. Some, wept, some bled all basked in the morning light as the trials and tribulations of the past 45 minutes washed over us. With little time left on our journey together we circled up and all shared our plans for the future, now that our honor has been restored. (Most of us are cooking out and participating in Fantasy Football drafts this weekend)

It was indeed an honor…and humbling to lead such a sturdy group of men on this adventure. Until we meet again!

Fare thee Well!

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Shieldlock Shakedown

WARMUP:
3D started us off with a nice warm up for a cool day. YHC missed some of it, but there were windmills and Moroccan night clubs.

Harry Carey and Splinter were doing Iron Pax
THE THANG:
38 brought us down the hill behind the pull-up bars where we did the dragon walk (look it up). Starting at the bottom and stopping at each tree for 10 BBSU, then continue to the 4th tree (that’s 3 sets of big boys). Nur back down and one more day set.
Cubbie instructed us to grab a Cindy each and we lined up in the street facing the school. 15 reps of the following with a full karaoke up the road, and mosey back between sets
1. Arm curls
2. Tricep extensions
3. Chest press
4. Forearm curls
Then a quick relay with the Cindy to determine who would win the prize of not doing 10 kraken burpees while the winners put away everyone’s blocks

MARY:
3D taking the reins once again to lead us through hip flexor madness
ANNOUNCEMENTS: 9/11 Q tomorrow at the Fort with a shovel flag handoff
COT: Prayers and openness

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9/11 honoring WOD

WARMUP: get the sandbags out of the car

THE THANG:
We honored the fallen on 9/11 by completing the number of repetitions for passengers and crew casualties on each of the 4 sites that airplanes struck. Rucks on at all times, we had 2×40#, 1×50# and 1×60# sandbags.

~North tower, 87 casualties
400 m lap with sandbags
20 bend over rows
20 curls
150m lap and switch bags
20 bend over rows
20 curls
150m lap and switch bags
7 man makers

~South tower, 60 casualties
150m lap
20 stepups
40 calf raises

~Pentagon, 59 casualties
50 high pulls, rotate bags every 10 reps
9 man makers

~Shanksville, PA, 40 casualties
150m lap
40 stepups
150m lap

Grab sandbags for a 600m lap, switch bags every 150m

MARY: 2 minutes of man makers rotating bags after each rep

ANNOUNCEMENTS: dam 2 dam, hero ruck for Travis Manion Foundation

COT: prayers for teachers and kids that are back in school, prayers for healing

Tinsel, out

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Death by squats

WARM UP:
SSH, IW, Merkins, and Plank kick throughs

THE THANG:

DORA
Partner up with mode of transportation being nur to the end of the parking lot and mosey back.

Using Cindys,
50 clean and press
50 Manmakers
100 Merkins (farmer carry the cinder block to the end of the parking lot and back instead of original mode of transport)

Switched to some Jack Webs:
Broad jump and squats; 1 broad jump, 4 squats. 2 jumps, 8 squats, up to 10 and 40.

Headed over to the playground for another quick Jack web.
Pull-ups and dips. 1 pull-up to 4 tricep dips. Went up to 5 and 20 before heading back to COT.

MARY:
ANNOUNCEMENTS: 9/11 activities and Dam2Dam sign up
COT:

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Double weasel shakedown

WARMUP: we pledged
THE THANG: ran to hardee’s for instructions.  
Instructions:
1. Partner up
2. Run in opposite directions in a circle
3. First time you meet your partner, 5 merkins (chest hits the ground and slap hands at the top), second time you see partner, 5 big boys with legs locks and slap hands at the top.
4. Next round is 10 of the same at both meet up points.
5. Next round is 5 rinse and repeat, then back to 10.

After round 3 and 4 and 3+ miles later, did some Mary at Hardee’s while we waited for the 6.

Rand back toward COT and stopped at Hobo’s for some legs via 10 sumo squats.  Then back to COT.
MARY: A little round Robin of Mary.
ANNOUNCEMENTS: read. Your. Newsletter.
COT: schools and teachers and new jobs for M’s

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Find your Joy/ Shovel Flag Hand off

WARMUP: all Exercises IC: SSH, IW, Squats, LBCs, MNCs- Flying Squirrels between each set
THE THANG: Yog to guardrail on the side of Lowes, 10 Derkins, 15 Dips, 20 step ups. Rinse & Repeat. Then mosey to one corner of Lowe’s & partner up. Partner 1 runs clockwise around the building, Partner 2 run counter clockwise. Meet in the middle for 5 partner Merkins. Run back to startex and do 5 partner Big boys (locking feet together). 3 rounds
MARY: 5 minutes of Broga led by Change Order
ANNOUNCEMENTS: Shovel Flag handoff, Weezer to Peach Stand. Inspired words from both of these High Impact Men.
COT: Find Some Joy in life and share it with others. May it come back to you tenfold.
Short Sale out.

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Cigarette butts and Ants at the Buffet

WARMUP:
Mosey around parking lot.
15 SSH IC
7 Windmills IC
15 LSS IC
15 Imperial Walkers IC
15 MNCs IC

THE THANG:
Apple Turnover across parking lot, Flip it and reverse back again. Looks out for those cigarette butts in the grocery store parking lot.

Mosey up near gas station and over to the church.

Did a circuit of exercises, with very little running.
1st round:
50 Merkins
50 Squats
50 LBCs
50 CDDs
50 Lunges
50 Flutters
10 Burpees
Run a lap a lap around the parking lot

2nd round: 40 reps and 10 burpees
3rd rounds: 30 reps and 10 burpees

Saw a few loner PAX running on their own… NASA and Badlands.

Moseyed back to CoT.

MARY: She was there for a few minutes.

ANNOUNCEMENTS: Don’t forget your #3rd-F. It’s very important as our “busy-ness” increases.

COT: Stays in CoT.

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