Tag: Badlands

Badland’s 2025 KB Quota – met

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Warm-Up:
Side Straddle Hops (IC x 20)
Arm Circles Forward/Backward (IC x 10 each)
Windmills (IC x 10)
Imperial Walkers (IC x 10)

Main Event:
4 rounds, farmers carry between rounds for active recovery

Circuit (8 moves, 45 sec each / 15 sec rest)

1. Kettlebell Swings
2. Goblet Squats
3. Single-Arm KB Rows (L)
4. Single-Arm KB Rows (R)
5. KB Clean & Press (L)
6. KB Clean & Press (R)
7. KB American Hammers
8. KB Deadlift High Pulls

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Mondays for the boys

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WARMUP: nah
THE THANG: harvest pointe and back
MARY: one burpee
ANNOUNCEMENTS: golf tournament, care center, invergence
COT: prayers for DDs M and marriages

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No breeze in the Pit

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Arrived at the Snake Pit at 0505hrs to a steady down pour of rain. Noticed that a couple of vehicles were unoccupied, but a couple of vehicles still had PAX sitting inside, most likely contemplating how they got in this situation.

As one car door opened, they all opened. And then miraculously, the rain stopped. Let’s go!
WARMUP: Quick slowsy aroudn th eparkign lot.
10 SSH IC
10 LSS IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga

THE THANG: Had a circuit of 7 exercises (listed below). Perform all 7 exercises on the right side, then all 7 on the left side. We started with 5 reps on each side, then alternated different carries up the hill. Then performed the same exercises, but increased the reps to 6, then 7 then 8 and then 9, for a total of 490 reps!
1. Suitcase Deadlift
2. Reverse Lunge
3. Single Arm Swing
4. Clean and Press
5. Snatch
6. Bent Over Rows
7. KB Merkins

MARY: N/A
ANNOUNCEMENTS: The Rooster, F3 Dads Camp
COT: Stays in COT

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Deconstructed Burpee Ladder

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WARMUP: Quick lap around the main parking lot (not going behind the stores), then circle up for the following, 10 of each:
– SSH
– WM
– IW
– MNC
– Strawberry pickers
Then mosey not too far from COT for….
THE THANG:
Ladder of Deconstructed Burpees
A loop of .25 mile was set up, the same one we used as a warmup.
Do the exercises, then run the loop. The idea was in each round, you do an exercise that is part of the standard burpee.

Ascending ladder (run a lap between each round)
Round 1: 1 burpee + 10 hand-touch squats
Round 2: 2 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions
Round 3: 3 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions + 10 merkins
Round 4: 4 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions + 10 merkins + 10 jump squats w OH clap
Descending the ladder (run a lap between each round)
>> Take off 1 burpee and 1 exercise
Round 5: 3 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions + 10 merkins
Round 6: 2 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions
Round 7: 1 burpee + 10 hand-touch squats
>> Rinse and repeat

Everyone got 2 full completions of this, and completed another full ascension. Some started on another descension and completed that too. Overall everyone, except me, got at least 3 miles. Good push by everyone.
MARY: No time
ANNOUNCEMENTS: Mentioned some of the things in the newsletter. Read it. Get involved.
COT: Alot lifted up.
Thanks for the opportunity to lead. SYITG.
-NASA

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Pit and the Pendulum

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THE THANG: Harris St Hills, pendulum from 21 to Audrey. 10 Mike Tyson’s at Audrey, 10 Am Hammers at the park and 10 Jump Squats at 21, repeat until legs are shot or time for COT

ANNOUNCEMENTS: Bethel and Naked Gun
COT: Minimal due to time constraints but done.

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some ran, some rucked, some coffee only

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WARMUP: grunting, groaning and stretching (respectables mostly)
THE THANG: old man rucking, speed rucking, trail running, road running
MARY: I asked who had signed up on Gloom Schedule the day before, then proceeded to schedule Q’s
ANNOUNCEMENTS: Tiller (IYKYK)
COT: pre

Looks like we made it,

Barry Manilow

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Swim @ The Biscuit

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WARMUP: NONE
THE THANG:
This Morning’s Run Recap ?‍♂️?
Original plan was to hit Fairway Dr and pass Esso’s place, but with all the rain overnight, I called an audible to stay off the slick roads and low visibility. Opted for Massey instead—only to find plenty of deep puddles waiting for us. Shoes were soaked within minutes, and we squished our way past the clubhouse, making it a true waterlogged adventure. Highlight of the route: ran past the biggest frog I’ve ever seen—no exaggeration. Finished strong with a loop around the school and shopping center at 6 AM.

Great work by everyone who showed up and pushed through the wet conditions. Enjoyed the miles and the company this morning! ?
MARY:
ANNOUNCEMENTS:
COT:

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The NOT SO Sweaty Barry

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If I missed your name, feel free to edit it in….

The weather did not agree with us, but I hope everyone had a nice evening at The Barry (aka The Sweaty Barry). I’m really not sure how a person could not have a good time with Milwaukee’s Beast and PBR being served.

Winner (repeat), Harry Carry … new traveling trophy awarded

Ruck winner (repeat), 3D … we’ll rustle up an award for the ruck winner next year

Thanks to the volunteers.

Thanks to the Rock Hill participants.

Thanks to Twister for gracing us with his presence.

Looks like we made it,

Barry Manilow

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5,4,3,2,1 Bank Run

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WARMUP:

THE THANG:
Exercises:
1-Burpee
2-Lunges each side
3-Windmill Merkins
4-Penguins each side
5-Peter Parker’s

Stops:
5 Banks between STL and Gold Hill
Rinse and repeat on the way back

MARY:
10 LBC IC
ANNOUNCEMENTS:
Newsletter
COT:
Show To Know

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The While Zipper

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WARMUP:
Mosey to Fort Mill Pharmacy parking lot, Moroccan nightclubs, low slow squats, and 9 burpees
Mosey around Clebourne to next parking lot and 5 diamond merkins in cadence
Mosey to next parking lot and 5 jump squats, mosey to corner of Spring and Elliot
THE THANG:
Zipper route. Every time you cross over Spring, you do burpees. Start with 8 and do one less each time you cross over down to 1 burpees at Summersby and Spring. Right side of the zipper is 15 jump squats, left side is 15 diamond merkins
MARY:
Some did, some made it back right on time
ANNOUNCEMENTS:
COT:

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