Category: Minnow Pond

It wasn’t that hot or humid

Leave a comment

WARMUP: not at MP
THE THANG: Running was the game. Up Massey to gas station. Each stop was 5 Spider-Man merkins, 10 CDD. Next stop was corner of Aubrey for same 5 and 10. To Skipper cross road for 5 and 10. All the way to the City Hall office building (I think it’s called), 5 and 10. Up to the painful glass filled parking lot for 5 and 10. To the print shop for 5 pull ups, 5 and 10, then 5 pull ups again. To the corner down by burrito place, 5 and 10. To COT, 5 and 10. Back up to gas station, 5 and 10. Down the street past the park to 160, 5 and 10. All the way back to COT, 5 and 10.

Then to the church 4 corners for…5 and 10. Shortcut back to print shop for Soup, earned $1, but up the hill and back to print shop for the rest of us for the 5, 5, 10, 5 series.

Then back to COT.
MARY: not really
ANNOUNCEMENTS: July 4 convergence, July 3 men’s food shelter
COT: completed

TClap |
0

Golf

Leave a comment

WARMUP: Running with burpees
THE THANG: Golf
10 merkins and 10 LBC’s at every tee box
5 burpees at every green
Each hole varied in length – par 3, par 4, or par 5
Front 9 was both hills on Monroe white
Back 9 was from footloose to amor Artis.

PAX got to the back 9.

MARY: no time – pax were playing golf
ANNOUNCEMENTS: read your newsletter
COT: 5th core principle

Thanks for the call, NASA. :eye:

TClap |
0

What’s the Cadence

Leave a comment

WARMUP: LOL. Just counted # of packets
THE THANG: Jog to town of Fort Mill wall 15 Derkins in cadence, jog to WEP stage 20 LBCs in cadence, Jog a loop round WEP back to stage 25 Merkens in cadence, jog to Massy Hill 15 squats in cadence. Rinse and repeat OYO. Some got 3 the King (Max) got 4.
MARY: brief. Don’t know grabbing phone.
ANNOUNCEMENTS: newsletter.
COT: what happens stays

TClap |
0

Honoring the 4,414

Leave a comment

WARMUP: none
THE THANG:
Tomorrow is the 81st anniversary of D-Day. 81 years ago isn’t that long ago. Tens of thousands of troops from 15 Allied nations had the unified goal to stop a madman from taking over the world. Many knew they were not coming back, yet they had no reservations about stepping up to perform the daunting tasks ahead of them. 4,414 Allied troops were killed in action, approx 2,500 of them from the USA alone. About 2/3 of them were KIA at the 5 assault points, beaches at Normandy- Utah, Omaha, Gold, Juno, and Sword. The remainder were KIA as paratroopers behind enemy lines. Today we honored them.

A 1,944 meter loop (1.2 miles for us Americans), with 5 pain stations for each of the landing zones.
Utah – 5 burpees
Omaha- 10 merkins
Gold – 15 big boy sit-ups
Juno – 20 CDDs
Sprint up the hill, then
Sword – 25 LSS
Repeat 3x

MARY: a little, about a minute worth
ANNOUNCEMENTS: read your newsletter
COT: this is the place to open up and share. I have trouble with this, but getting better at it. We spent a good 5-10 minutes sharing. Don’t take the COTs for granted. It may be the only place you can share your burdens with guys who literally have your back and support you. Most of the time after workouts we rush the COTs, eager to get home and get on with our days. Do not be afraid to be the one to tap the brakes, slow things down, and open up….or allow others to do so as well. We had some great conversations this morning. Warning Track put it well….vulnerability is not weakness, rather a sign of strength and leadership. I needed that COT today. Thanks fellas. Love you guys.
SYITG
NASA

TClap |
0

Loops of Clebourne

Leave a comment

Minnow Pond is one of the premier AOs in the Fort. Thanks to NASA for his leadership. YHC was honored to Q the workout and bring some pain to start the day. In addition, I wanted to bring a heartfelt message to the men as I am grateful to be their brother.

WARMUP:

No warmup. Pledge then 5 burpees
THE THANG:

Run Clebourne loops with 5 stops. Remove a stop for each loop the start over again when 5 loops have been completed.

Stop 1 – 5 burpees
Stop 2 – 10 merkins
Stop 3 – 15 Monkey Humpers
Stop 4 – 20 dips
Stop 5 – 25 Big boys

COT:

Strong COT this AM! Prayers and praises all around.

TClap |
0

Meander around town

Leave a comment

WARMUP:
The pledge

THE THANG:
Launch point was parking lot across from old Hardee’s

Exercises
10 merkins
20 squats
20 LBCs

Loop
Run up main
Left at Post office
Left on Elliot
Left back to launch point.
Repeat exercises

Go one street farther each time past Elliot until you get to E Close St.

The. Reverse the route and work back.

All pax got 3 so got close to 5.

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Guess who’s back…back again

Leave a comment

WARMUP: pledge to the flag and disclaimer
THE THANG: on the corner of downtown, instructions were given for the .5 mile loop.
– merkins with a shoulder tap at the top (15) in corner one where we were at
– At the 4 corners bottom of the hill we did CDD (20)
– Ran up the hill at 75% sprint and flutters in the “smooth” parking lot at the top (25 double count)
– Ran to print shop for 5 pull ups
– Ran back to start…6 loops minimum was the goal.
MARY: just a bit
ANNOUNCEMENTS: newsletter with tortoise and the hare
COT: did it!

TClap |
0

Just a big suicide

Leave a comment

WARMUP: mosey up to the base of spring street, near where the old Hardee’s was
THE THANG: run up and down spring street, suicide fashion. Run out to the first cross street, and do 15 merkins, then return to start for 5 bomb jacks. Run out to the second cross street and do 15 merkins, then return to start for 5 bomb jacks. Repeat this for 3rd, 4th, 5th, etc cross streets

At the end of the workout, the pax gathered at the far end of spring street, and ran the half mile back to the start point at pace (some very fast)
MARY: there were a few interludes waiting for the pax to reassemble where some Mary was executed
ANNOUNCEMENTS:
COT:

TClap |
0

Murph prep 2.0

Leave a comment

WARMUP: Mosey and five reps at each pain station starting at the furtherst one out. Pain stations were: Burpee. Jump squat. Hand release merkins. Squats. Merkins. And pull ups.

THE THANG: Home base was at pull up bars where we did max reps drop down and then do two more. Run to first pain station and do 15 reps. Then back to home base for max pull ups plus two. Off to pain station two and then hit pain station one and then home base for more pull ups. Repeat this all the way out to final pain station.
MARY: no she wasn’t allowed today
ANNOUNCEMENTS: probably a couple. Don’t remember.
COT: there was a circle and things of an entrusted nature were disclosed and I can’t tell you about them without breaking this trust.

TClap |
0