10×10 and Hard Part of Massey

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WARMUP:
Quick run up to Hobo’s for some warm-up of a few SSH, IWs, and Mountain Climbers. Most down to the mill stone at the bottom of Main to find the 10×10 board waiting.

THE THANG:
The 10×10 board.
1. Shoulder Taps
2. Squats
3. Mountain Climbers
4. Seal Jacks
5. Hello Dollys
6. Plank Jacks
7. Bomb Jacks
8. Merkins
9. LBCs
10. Burpees

We started with 10 of #1, then ran to the top of Massey, did 1 burpee, then returned to the board. Next round 10 of #1, and 10 of #2, then ran to the top of Massey for 1 burpee (not 2). Continued accumulation until we got through the last item on the board.

That’s all we had time for. Excellent work by all men. Thanks for the opportunity to lead, Cubbie!

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Barry Manilow is not just a F3 name

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WARMUP: mosey around park while doing SSH, windmill, cherry pickers, imperial walkers, hillbilly walkers, low slow squat, merkins
THE THANG: start off in the parking lot by the fields – from one end to the other, bear crawl, and stop at every 3rd line to do 5 merkins. Once we got to the other side, lunge walk back, and stop at every 3rd line to do 5 squats. Using the parking lot running back and forth we did karaoke, run, nur, toy soilders, butt kicks, and high knees. Mosey to parking lot (stopping along the way for plank to keep pax together) by dog kennel for a Dora – 100 imperial walkers, 150 LBCs, and 200 flutters. Mosey back to flag.
MARY: plank and stretching
ANNOUNCEMENTS: read newsletter
COT: prayers and praises

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Closing out 2025

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Eight men showed up for the final workout at Alcatraz this year. We began with some stretching and a slow jog to the fire station. We traveled up and down the three streets across from the park, at the bottom and top of the streets, 10 merkins and 10 squats. After we took a moment to catch our breath, we made our way back to the parking lot and on to the field.
For the remaining time, we performed the Accumulator. List of exercises, sprint across the field and back, add an exercise.

Exercises:
– CCDs
– Jump Squats
– Flutters
– Shoulder Taps
– Side Lunges
– Box Cutters
– Hand Release Merkins
– SSHs
– Burpees

I ended with an analogy. I asked if anyone heard of Stanley Drukenmiller (nope) , or David Tepper (yes). Both of these men have consistently outperformed the stock market over the past 30 years. Doubling their money in less than 3 year compared to 7.2 if invested in an index fund. Relating it back to fitness, you can continue to be average or you can seek out those men who excel and find out what they do differently.
Start now…It doesn’t get any easier when you get older.

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Mucho Chesto

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It was a glorious day in The Fort a the mumble chatter was :fire:. A quick disclaimer and we were off.

Ran over to the half wall for 30 step ups, 30 dips, and 30 derkins.

Mosey over to a large set of stairs for some Jack Webs. 1 burpee 4 merkins to 10 burpees 40 merkins. In between each set we ran the stairs. It was glorious

Over to an unused parking lot for a quick Dora. 50 squats, 50 leg lifts, 50 CDDs. Parter two ran.

Ran to the next parking lot for lunges.

Back to COT for announcements, prayers and praises.

Jwow

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Not another 12 days workout

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All veterans today so quick disclaimer and then yog down to far end of entry drive. Basic series of warm up exercises. Yog back to loop in front of school. On one side of flag pole do 15 bomb jacks. Run loop to other side of pole and do 20 seal jacks. Repeat for 2.5 laps. Move to main lot for accumulator:
– 5 burpees, 10 merkins, run to stop sign and back.
– 5 burpees, 10 merkins, 10 squats, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, 20 flutters, run.
– 5 burpees 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, 20 flutters, 20 shoulder taps, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks 15 monkey humpers, 20 flutters, 20 shoulder taps, 25 LBCs, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, 20 flutters, 20 shoulder taps, 25 LBCs, 25 SSHs, run.
Pick up and finish with the 6 a d jog back toward cars. Stop at wall for wall web. Get in peoples chair, walk out on hands and do 1 merkins, walk back into chair for 4 overhead claps. 2-8, 3-12,….we made it to 5 before time was up. Back to cars for COT.
Thx for the invite <@U08BNRBQ9D1>!

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12 reverse ladder

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WARMUP:
1. Arm Circle
2. Imperial Walker
3. Windmill
THE THANG:
– 4 corners -> 3 exercises each corner. Starting with 12 reps each and working down
– Good discussion at each station. Talked about the good and the bad of 2025 and what improvements we are working on for 2026. Spent time getting to know each other better.
MARY:
ANNOUNCEMENTS:
– Dam to Dam Series
– Bethel Men’s Shelter
COT:

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Christmas spelled out

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WARMUP: mosey to back of school – exercises in cadence were windmills x 12, beet pickers x 12, imperial walkers x 12, hillbilly walkers x 12 and side straddle hops x 12

THE THANG: 5 rounds of Christmas – 23 reps on rounds 1&2 and 12 reps for rounds 3 & 5
Carolina Dry Docks
Heels to Heaven
Rosalitas
Incline Merkins
Sumo squats
The Lunge
Merkins
American Hammers
Side Straddle Hops

Splinter was king and we had enough time to mosey behind the school for dips and incline merkins.

Mosey on the COT in time for 0600

MARY: no time. She wasn’t there anyway – open to all men
ANNOUNCEMENTS: read your newsletter
COT: 5th core principle

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