Tag: 38 Special

It wasn’t that hot or humid

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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

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Slowburn 6/20/25

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Warmup:
SSH
Baby Arm Circles
Mtn Climbers
Windmill
Cherry Pickers
Imperial Walkers
Hillbilly Walkers

The Thang:
Mosey
Wall sits while each person lunge walks to the Grease Traps and back

Exercises – 10 reps each
1st MOT between each station – Bear Crawl, Crawl Bear, Crab Walk
2nd MOT – Lunge Walk
3rd MOT – Walk

Exercises:
– Burpees/Merkins
– Low Slow Squats
– Big Boys
– CDDs
– Step back Lunges
– Mtn Climbers
– Flutters
– American Hammers
– Plank Jacks

Mary
Around the Horn – Rosalitas, Golden Arches, Shakira’s, penguin taps, leg lifts

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Golf

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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:

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Ok it’s 061……what??!?

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WARMUP: mosey to the upper lot for windmills. I/C, burpees, imperial walkers I/C, burpees, Hillbilly walkers I/C, burpees, Moroccan night clubs I/C, burpees, Seal jacks I/C, burpee

Mosey to the Pike Electric lot

THE THANG: Rugby sprints and swings
Part 1 – rugby sprints

6 rounds – an exercise called in cadence, then a sprint to the middle pole, then a cool
Down jog (soft j) to the far pole
Round 1 – Merkins
Round 2 – Low slow squats
Round 3 – Diamond merkins
Round 4 – Monkey humpers
Round 5 – Lunges
Round 6 – sumo squats

Mosey to WEP swings

At each swing, 5 reps of an exercise, 10 reps of an exercise and 15 reps of an exercise. PAX made all the way around the park.

Total number of swings: ALL OF THEM

Total number of Reps: ALL OF THEM

Even squeezed in a stop at the statue of a historic fort mill figure. It may or may not have been from Spitz’s original home. PAX did monkey humpers facing East.

Mosey to COT

MARY: She wasn’t there. Open to all men.
ANNOUNCEMENTS: You bet.
COT: Remains the 5th core principle as disclaimed at 0615.

YHC was a bit off from the later start time but good to have some built in “disruption” on occasion to build our durability.

The message left with the PAX with was:
The best fruits of this life are an unstained character and acts for the common good. As leaders, what are we doing to cultivate the former and initiate the latter?

Thanks for the call <@U78QN5XU5> . :eye:

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Berkshire Loop

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WARMUP: None – Not @ STL
THE THANG: Nine HIMs showed up ready to put in work for a Baxter-to-Berkshire loop beatdown. We took off on foot for the Berkshire loop, stopping at every stop sign to drop:
• 5 Jump Squats
• 5 Regular Squats
• 15 Merkins

:vertical_traffic_light:Those stop signs added up fast — and so did the burn.

We completed 3 total loops. The final lap brought a twist for YHC who called an audible and cut the reps to squeeze in that last lap. Strong move for max mileage but serval PAX got them in.

:straight_ruler: Distance: Just shy of 4 miles
:fire: Legs were smoked. Chests were tight. Spirits were high.
MARY: None
ANNOUNCEMENTS: Tortose & The Hare, Bethal Men’s,
COT: Sasquatch & Spector’s Anniversary

Message of the Day
:clock4: Today is National Leave the Office Early Day.

It’s a great reminder that time is something we don’t get back.
That’s why I try to stay focused during the day—avoiding distractions like social media or unnecessary tasks—so I can truly disconnect and spend time with my family in the evenings.

I work out early in the morning before the day starts, not just for the routine, but so my evenings are open and intentional.

If we manage our time wisely during the workday, we create space for what matters most after it.
Work hard. Be efficient. And make sure your time reflects your priorities.

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The Time is Always Now

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WARMUP: methodical
SSH
1 burpee
Windmill
2 burps
IW
3 burps
HW
4 burps
J-Lo
5 burps

Farmers carry

https://medium.com/@danjohn84123/humane-burpee-342d0054a13f
Finished with swing sequence to hit 100 total
5 swings
5 America swings
5 swings
5 swing squats
5 swings

Farmers carry

12 halos
10 split squats
Bear crawl the hill with the bell
12 halos
10 split squats

Waiter’s carry

3 https://www.instagram.com/reel/DHj1DVQSau2/?igsh=MXZhMjY4MGZlcHltbA== each side
(Couple of rounds)

3 dead lift
3 goblet squats
3 swings
SPRINT the hill
(Couple of rounds)

Farmers carry

4 clean to squat
4 thrusters
4 swings
4 rows right
4 rows left
8 merkins
(Couple of rounds)

5 burpee snatches each side to close out

ANNOUNCEMENTS:
Bethel service next week
Tortoise and Hare
Suplex has a long term EH coming to the Yard tomorrow

COT:
https://f3nation.com/get-right is never over because “The Time is Always Now.”

If something isn’t solid in your world, what are you gonna do about it? The time is now.
Put aside your ego, doubts, fears, worry, hesitations, past, limiting beliefs, and get started. The time is now.
You know what needs to be done. Gentlemen, the time is now.

“There is never a time in the future in which we will work out our salvation. The challenge
is in the moment, the time is always now.”
—James Baldwin

Grateful to share the gloom with you this morning

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Loops of Clebourne

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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.

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Dynamic Memorial Day

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THE THANG: run ~1/4 mile to cones (lunge walk between cones); run ~1/4 mile to cones (toy soldiers between cones); run ~1/4 mile to cones (side shuffle between cones); run ~1/4 mile to cones (skip between cones); run ~1/4 mile to cones (NUR between cones); run ~1/4 mile to cones (bear crawl between cones); run ~1/4 mile to cones (bunny hop between cones); run ~1/4 mile to cones (high knees between cones); run ~1/4 mile to cones (butt kicks between cones); run ~1/4 mile to cones (carioca between cones); run ~1/4 mile to cones (alternating side lunges between cones); run ~1/4 mile to cones (inch worms between cones); run ~1/4 mile to cones (side skips between cones); run ~1/4 mile to cones (duck walk between cones); run ~1/4 mile to cones (crab walk between cones); run ~1/4 mile to cones (spider man crawl between cones); run ~1/4 mile to cones (high skips between cones).
4.0 miles completed.
MARY: SSH x8
ANNOUNCEMENTS: Happy Memorial Day! Newsletter came out last night.
COT: :pray: for those who sacrificed for our country

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