WARMUP: 50 SSH 30 MNC 25 Merkins
THE THANG: Descending from 10 Goblet Squats, Bent Rows, Deadlift, KB Swings
In between each round a mix of overhead carry, mosey, bear crawls, burpees, merkins and more fun
MARY: Stretching
ANNOUNCEMENTS: Christmas party of Friday
COT: Prayers for the season
WARMUP: it was cold. we’ll warm up on the run
THE THANG: cover distance stop for:
5 burpees
10 merkins
15 squats
added some lunges once
did some leg lifts after a muscle up twice
bear crawled the length of Calhoun St. Parking lot twice too
covered 3.11 miles–except for Beaker (his strava only said 2.98, which feels like a failure on my part. see NMM below)
MARY: flutters in cadence for 1:30 to hit 0600
ANNOUNCEMENTS: Xmas Party 12/12, Bethel service tonight
NMM:
You ever just 3000% took care of everything and crushed it by all outward metrics, but you didn’t do it with JOY in your heart? So your wife, kids, or close friend noticed and it wasn’t the reaction you expected…even though the mission was fully accomplished
It isn’t enough to just do a good job
Handle the mess your kids created with success, but did it in a way that made them feel scared rather than safe? Failure
Take care of business for your family, but made your wife feel like it was a burden rather than a mission? Failure
Maybe it’s just me… 😉 Good thing failure is a way point and not an end point. Let’s stay after it!
WARMUP: SSH, Bent over Rows, sandbag hear hug with a march. mosey around the lot with some shuffles, high knees and butt kickers
THE THANG: 3 circuits. 10 minutes each.
1st circuit – 4 exercises
-Bear hug squats x15
-Deadlift x15
-Overhead hold and march x30 steps
-Bent over rows x15
-50yd carry
Repeat :repeat_one: until time
2nd – 4 ab exercises
-Sandbag American hammers x20
-Merkin on bag x15
-Plank pull through x10ea
-Single leg lowers with overhead hold x20
-50yd carry
Repeat :repeat_one: until time
3rd – 4 exercises
-Thrusters x10
-Man makers x10
-Bear crawl with sandbag pull through 20 ft
-Curl and press x10
-50yd carry
Repeat :repeat_one: until time
Finish it out with a 5 minute sandbag hold. If you drop it you have 5 burpees.
MARY: Nowhere to be seen
ANNOUNCEMENTS: Christmas party
COT: Yessir
WARMUP: In Cadence: Imperial Walkers, Cherry Pickers, Hillbilly Walkers & Windmills. Counted off.
THE THANG: Took off for a basic run and boot. 3.02 miles with stops along the way.
Pain Station stops included: merkins, squats, burpees, cocaine bear crawls, Carolina dry docks, jump squats, etc as we moseyed from COT to Dam Rd and back.
Many words were given and they all mattered and defined. From honest, accountable, virtuous, dependable etc all great words. There is no perfect definition but we should all be striving to make sure we are doing all we can to be a Good Man because the world badly needs Good Men. The words above that we do without thinking keep it up, those that we have to strive to do better at – keep working at it – the world needs GOOD MEN. You have 31 days to close 2025 and set the tone for 2026 – go be a Good Man!
MARY: Sprints, hot white speed sprints!
ANNOUNCEMENTS: Announced, Fort fill free to edit – Rock Hill announcements pertinent to Fort is F3 in RH Christmas Parade this Friday Dec 5th – see me if you’d like to join. SLT Handoffs Jan 1st NYD Convergence.
COT: Prayers and praises and I prayed us out.
Thankful for the privilege to lead this workout.
WARMUP: Some
THE THANG: Pendulum on Monroe White St.
5 Bombjacks in the middle: 25 Merkins at the top of the hill. 25 Seal Jacks at the top of the other. Decrease by 5 each round then back up.
MARY: some
ANNOUNCEMENTS:
COT:
8 men were at The Sink this morning, one ran away after warm-ups.
Partnered up for a run/farmer carry – big loop.
Stopped at the front of school, shuttle run/bag toss.
Lion King, reps stopped when muscles roared
Calf raises, Simba, Squats
Big loop again – run/farmer carry/bag toss
Back to COT for 5 minute push
5 reps rinse and repeat till 06:00
Bag Press, Bag Curl, and Bent Over Row
Great job men!
WARMUP: mosey around the parking lot, Carioke, toy solders and butt kickers. Windmills, Moroccan Night Clubs and merkins
THE THANG: Mosey to student parking lot. Sprints at 50% then 75%. Rinse and repeat for a total of 6 complete sprints. Mosey to the wall and do 10 muscle ups. Mosey to front of school. 15 dips and 20 back step lunches for total of 3 rounds. Mosey to side of school. At every brick pillar alternate between squats and merkins. Mode of transport is mosey but Band Camp insisted on Bear Crawling. Mosey to bus entrance. Break to hear the story of Naval ROTC instructor, Shawn Studley, and his wife Laura. She passed away at 1:18 pm on the afternoon of this day (11/19). Mosey to the hill outside the cafeteria. 10 back step lunges at the bottom, NUR up the hill and do 10 squats. Repeat for a total of 3 times. Mosey up the hill to COT. At every light pole, stop for a 10 count exercise for the abs. At COT do my hip thingy.
MARY:
ANNOUNCEMENTS:
COT: Pray for Shawn Studley and his family
WARMUP: SSH, Low slow squat, windmills, imperial walkers, merkins
THE THANG: Line it up!
40 Yards of MOT, 60 yards sprint
1. Bear Crawls
2. Lunge walks
3. high knees
4. broad jumps
5. bear crawls
In between rounds, 15 Hand release merkins, 20 squats, 25 CDDs, 30 shoulder taps, 35sec plank
Pauly D – 50 yards + sprint of 50
1. NUR
2. Jog
Jack Webb from 1 to 10
1 Merkin, 4 hand claps
all the way to 10 merkins, 40 handclaps, baby!
Sevens – Apollo Onos, Leg raises.
The flag was passed, another man grows!
MARY:
ANNOUNCEMENTS: Congrats Pauly D
COT:
WARMUP: Yea, this is important.
SSH
IW
HW
Plank sequence
Included some dynamic stretching
THE THANG:
String of Pearls
5 burpees
10 merkins
15 squats
20 lunges
25 ……. something
added an exercises each stop. (e.g., first stop = burpees only, second stop = burpees and merkins, etc.)
the 25 rep count was one of the previous exercises. So, when we found the literal end of the road it was stop 5 and we did:
5-burpees
10-merkins
15-squats
20-lunges
25-burpees in cadence
Next end of the road stop was
5-burpees
10-merkins
15-squats
20-lunges
25-merkins
Ran out of time before finding all the ends of the road.
MARY: did imperial squat walkers at COT for the 6….that’s kinda a core exercise, right?
ANNOUNCEMENTS: Food Drive happening now. Thanksgiving Convergence at the Ranch
COT: was held
NMM:
When you find yourself at the end of the road, your left with the same resources that got you there. Gotta use them to get moving again!
I heard a reference to a “second starting” line in terms of my mammon (teaching music). That is: once we learn the notes and rhythms, there’s a second starting line. We’re finally ready to make art rather than simply craft.
When you hit end of a road, turn around and think of it as the second starting line. Ain’t nothing to it, but to do it.
WARMUP: not on the books
THE THANG: run to Callahan Street and back
MARY: not enough time
ANNOUNCEMENTS: https://mailchi.mp/c5bc4e848d5d/lorrorq9g6-13584702
COT: was held