Tag: 3peat

24….

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It was a gloriously humid morning at BAOPS where I was joined by 4 other pax to tackle the hills of Tega Cay.

WARMUP: 24 SSH. That’s all we needed to get warm with 70ish relative humidity.

THE THANG: Sprinted out of the parking lot for roughly.25 miles.

Performed the following:

12 Merkins IC
12 Squats IC
12 LBCS IC
12 Flutters IC

Sprint another .25

Repeat the exercises reducing the reps by two.

We would run from the traffic circle by Anchorage all the way to the marina and back towards the fire station to complete this sequence. When we got to 4 reps I had us run up “the hill” and then back down to get our set of 2 reps in.

From there we ran back up “the hill “ to the fire station for part 2 of the Weinke.

Here I began part 1 of a Webb. HR Merkins and Double Count shoulder Taps. We got to 6 and 24 and then sprinted a little over .25 miles up towards the TC clubhouse. Here I flapjacked the exercises so we would do 1 shoulder tap for every 4 HR Merkins. We got to 5 and 20 where YHC looked at the time and got us back to the Runde parking lot.

Back at the lot we finished with 6 Taps and 24 HR Merkins.

Part 3 of the Weinke took us to the basketball court where I led the pax in a core focused Tabata. This included BBS, LBCS, Flutters, Hello Dolly’s, Freddy Mercurys, Dying Cockroach, Hammers, FGLbcs, and a plank. The “rest” in between sets was a sprint in the parking lot.

With exactly 35 seconds left YHC realized there was an exercise he didn’t call but everyone expected. So we ended with 10 burpees OYO.

Great Work by everyone as we ended with over 3 miles and lots of Merkins.

I spoke a little today about an accomplishment I had earlier in the week and how great it felt to get it done. But I also mentioned that with accomplishment comes the threat of complacency. While we should be proud and enjoy achieving a goal… that doesn’t mean we don’t stop pushing or finding that next “hill” to climb. A message I thought appropriate for Alcatraz.

Announcements were plenty. We have a lot going on in the Fort and are blessed with the opportunities we have.

Prayers for health and guidance.

Until the next time …. Slapshot 👊

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Moseying through life searching for your Rock

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Eighteen men posted on a beautiful morning to make each other stronger in body and spirit.  I won’t try to capture all of the words of wisdom shared but get out there and post to engage…

The Message…  The bottom line of the messages given intermittently throughout the pain was around impact and finding your God given purpose and engaging in the Journey that will take you from where you are today to where God wants to to be, having an impact in the areas of the world he has called you.  Don’t just mosey through life smelling the flowers and then moving on to the next thing.

The Thang…

Mosey to the corporate parking lot where Shinguard started the morning with COP.

  • SSH x20
  • Squats x20
  • LBC x20
  • High Low Flutter x20
  • Worlds Worst Merkin x10 (Wide arm, Regular, diamond = 1 rep)  that was terrible

Mosey to the wall for some muscle up and donkey action.  2 sets (10 x 10 then 5 x 20)

Mosey to the top of the Hill for some hill repeats. x2  Run down hill and run backwards back up with 10 burps at the top.

Mosey to the grass hill with a forward bear crawl down the hill to the sidewalk

Mosey to the lower wall for some wall sits and baby dips while in sitting position

Mosey to the courtyard for wall jumps, derkins, irking, and dips with a few rounds.

Santina took over and rotated through a series of SSH, Carolina Dry Docks, Lunges, Moroccan Night Clubs, Seal Jacks and a repeated, slow, methodical rip your muscles out shoulder type of experience.

Moseyed back to COT for a couple of ab exercises then done.

It was an honor and privilege to Q and to Q with Santini.

CH

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