Tag: Beacon

Chesty deck o cards

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WARMUP:  Quick loop to warm up.  It was 29 and wanted to get the guys warm before we started

Did a little stretching and yoga

THE THANG:
Beaker asked for a 5 min buy-in and with it being cold, I wanted to make sure the guys were warm before we kicked off the deck o’cards. So we lined up at the bottom of the grass hill and ran suicide light poles with burpees at the bottom where you increase by one each time. I believe there were 5 light poles total.

Next we moved to the pavilion and started the deck
❤️- curls
♦️- merkins
☘️- overhead press
♠️- laying down lat raises (fan favorite)

MARY:
Finished with 45 seconds of LBCs
ANNOUNCEMENTS:
Read newsletter
COT:
Each shared a praise or prayer and challenged each man to remember those throughout the day.

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The Nethers

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WARMUP: No. This is Minnow Pond, bro…

THE THANG:
– Run to top of main street – rally at Hardee’s
– 15 burpees to kick it off

– Run to Town Hall
– 15/15/30 – Merkins/Squats/Flutters

– Run to Domino’s
– 15/15/30 – Merkins/Squats/Flutters

– Run to Wing King
– 15/15/30 – Merkins/Squats/Flutters

– Run to corner of Doby Ct. on RIGHT
– 15/15/30 – Merkins/Squats/Flutters

– Run Doby Ct to other end (loop)
– 15/15/30 – Merkins/Squats/Flutters

– Run down Doby’s Bridge and turn LEFT on Kimbrell – run to corner of Kanawha/Pine Trails
– 15/15/30 – Merkins/Squats/Flutters

– Run Kanawha Ct – then turn LEFT
– 15/15/30 – Merkins/Squats/Flutters

– Run to 160/Tom Hall – then turn LEFT
– 15/15/30 – Merkins/Squats/Flutters

– Run back to COT – if time make a stop at Domino’s
– 15/15/30 – Merkins/Squats/Flutters

– Total mileage should have been in the 3.3-ish range…

MARY: Only for the fast guys that didn’t go pick up the 6

ANNOUNCEMENTS: No one reads these. I’m not typing it. Read your newsletter or whatever…

MOLESKIN: Need to add this as a section to the Slack/Back… it’s a fun recap of the odd and funny happenings during the workout… like Bobber being at the very back, or Jekyll railing on and on about investments or whatever it was, or YHC pulling a Zima and tripping on the sidewalk… stuff like that.

COT: 5th Core Principle

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You never know whats next…

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WARMUP:
Mosey to WarmORama at Fort Mill City Hall
in Cadence,
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Mosey to Withers/Academy for Partner Work on the hill.
100 Mountain Climbers
100 Plank Jacks
100 Squats
100 Lunges
200 LBCs

Parking Lot:
20 CDD
20 Calf Raises
Lunges Walk
Toy Soldiers
Bear Crawl
20 CDD in Cadence
20 Merkins in Cadence

MARY:
Under Leg Claps
Freddie Mercury
Flutter clicks
LBC
Dead Bug

Run to Shovel Flag for CoT

ANNOUNCEMENTS:
COT:
Flag Handoff

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The Final Countdown

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The day finally arrived for our CSAUP, The FInal Countdown. The rainy weather was not ideal, but it helped keep the temperature and humidity down for ideal running conditions. 67 men participated in the event. Most groups participated in the relay. Ruckers and trail runners fought the elements and got their work done to.
Relay details:   The first Pax will run 3 miles and return to the starting point.  The 1st and 2nd Pax will run 3 miles and return to the starting point. The 1st, 2nd, and 3rd runner will run the final 3 miles.  Each route will be unique.  If you get lost, just run 3 miles and return back to the park.

Total miles:  3+3+3 = 10 F3 math   (Runner 1 – 9 miles, Runner 2 – 6 miles, Runner 3 – 3 miles)

Inspiring stuff this morning. River Rat’s 2.0s ran the course like it was a lap around the track. Lots of guys ran distances they have never run before.
We’ve got a good pool of runners for the upcoming Dam to Dam Relay.

Great job by everyone this morning!

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Old School Fort Workout

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WARMUP: Drill bit warmup: Mosey around the park’s path, stopping every 1/10 of a mile to do 10 merkins, 15 squats and 20 ab exercises.  Hit 5 drill bits before moseying to back parking lot of Springs Global.
THE THANG: In parking lot: 10 merkins, lunge walk to opposite curb then 25 calf raises.  Rinse and repeat two more times.  Mosey to courtyard in front of Pike building.  5 derkins, 10 step ups, 15 calf raises in rip stick squat position.  Mosey to grassy hill across from veterans park.  NUR to the flat part of hill then do 10 merkins, run to the top of the hill and do 10 more merkins before running down the hill.  Rinse and repeat.  Mosey back to parking lot at Pike.  10 muscle ups followed by 1 minute of wall sits.  Mosey back to COT for Jack Webs and Hip exercises.
MARY:
ANNOUNCEMENTS: all ao’s closed on Monday.  Meet at NAFO at 6:00 for 9/11 workout.
COT:

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Begin with the end in mind

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WARMUP:
Goofballs at variable cadence
Low slow squat
merkins
GTFO – we have work to do

THE THANG:
sprint up the big hill

Mozey on the trail to Harris Street Park w/pain stations:
20 high knees
20 flutters
20 diamond merkins
20 overhead claps
20 jump squats
20 bomb jacks
Some would call this trail “off road” including YHC, but there were some other, wronger opinions expressed by some in the group

at Harris Street Park
Basketball court:
Burpee broad jumps down and back

Benches:
10 each leg Bulgarian split squats
20 dips

Swings:
10 derkins
10 pullups

Rinse, repeat, and roll back up the trail of pain to COT…
…But wait, we made one last stop at the big hill.

Today’s lesson is: begin with the end in mind. We began with hill sprints, and ended with hill sprints to drive the lesson home.

The end of the workout when you are tired is where the real growth happens. We got some today.

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Convergence For Our Brother Shower Curtain

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WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:

Slapshot’s Pain Station:

Each Pax performs

50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters

Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.

Badland’s Pain Station:

10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs

Punchlist’s Pain Station:

Light Pole Speed Drills –

5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs

Bear-pees to finish

Shady’s Pain Station:

Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels

Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers

Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.

Great job Qs

COT:

Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!

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Club 813

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An awesome group of 30+ men came out to “Club 813”…celebrating the birthdays of Harry Carry, Fogerty, and Grassy Knoll!
HarryCarry started with a short mosey run.
Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (15x I/C)
Moroccan Nightclubs (12x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Short mosey run

Fish tracks routine:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do Bobby Hurleys, repeat
Bear crawl…stop and do mountain climbers, repeat
Lunge walk…stop and do squats, repeat
Crab walk…stop and do pickle pointers (no repeat)

Hand off to Grassy Knoll:
Motivators from ten.
Jack Webb routine: One big boy sit up and four American Hammers, went to 11 bigboys to hit Grassy’s 44 years of age.

Hand off to Fogerty:
Elevens routine: 10 merkins at top of the hill, one bomb jack at the bottom, and proceed from there.

Run back to COT
Announcements
Prayers/Praises
Lastly, Badlands was inducted into Club 813.

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Citadel Cendoff

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WARMUP: Jackalope soon to be off to Citadel got good practice leading the PAX in COP. Chip off of Bojangles block.

THE THANG:
Mostly Merkins squats and LBCs today. Got in 2.5 with some Dora and hill work.

COT: Prayers for our kids and teachers going back to school. And for 2.0 mental health. We also prayed for and blessed StateFarm and Jackalope as well their fathers (and mothers) for strong leadership and embarking not only college but at Citadel. Aye!

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