Tag: Beaker

Just Keep Sowing

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WARMUP:
Was a couple minutes late so Sasquatch lead the warm up with some merkins, Peter Parker’s, and broga.

THE THANG:
Jogged over to the front of the elementary school
Reps—21-15-9
Merkins and Squats

– Shared that my parents have been one of the biggest influences in my life. They’ve truly showed me what it means to love your neighbor as yourself.

Lap around the compound (~3/4 mile)

– It’s not our responsibility to judge others and their circumstances. Some folks didn’t have a choice for the life they were born into, others just made a mistake. If you have the capacity to, help others in whatever way you can.

5 rounds, 20 reps each
Merkins, Mountain Climbers (SC), Squats

Lap around the compound (~3/4 mile)

– All we’re supposed to do is sow seeds. There are a few seeds in an apple (5-8), but how many apples can you get from a seed? Hundreds.

Reps – tel:50-40-30-20
Merkins, Big Boys, and sprints
E.g. 50 merkins, 50, big boys, 500m sprints(5 rounds of ~100m sprints)

– Just keep sowing seeds. It’s not our responsibility to ensure they grow, just to sow.

MARY:
Built into the weinke

ANNOUNCEMENTS:
Hog and Coyote, The Barry, 4th of July

COT: Discernment, marriages, traveling mercies

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Who has the Q??

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WARMUP: None
THE THANG: Mosey down the hill to GHMS. Station 1 Merkins, Squats. Mosey to station 2 Dips & LBS, To station 3 Burpees & Flutters, back to Station 1. As many laps as possible. Head back up the hill to COT. Came in just under 4 miles for most
MARY:
ANNOUNCEMENTS: Hog & Coyote
COT: Prayers for Discernment, for Soup’s Mom, Praise for C.O.’s 2.0 turning 18!

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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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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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Audibles

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WARMUP:
25 SSH IC, 5 Merkins IC, 5 Peter Parker’s IC, Downward Dog, Upward Dog

THE THANG:
30 Burpees
400m run
30 Squats
400m
30 Mike Tyson’s
400m
30 sit-up get ups
400m

Called a couple audibles. Dropped the rep count to 20 on round 2, then to 10 for those that got to round 3.

MARY:

ANNOUNCEMENTS:
Tortoise and Hare, Hog and Coyote, Bethel Men’s Shelter

COT: Life’s fragile and unpredictable. Live it to the fullest.

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Soggy Bottoms and Sucky Hills

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WARMUP: disclaimer, Mission and 5 core values (in order) 30 SSH
THE THANG:
Mosey to top of hill at Dave Gibson,

Issue plan for workout- not well received

Hill repeats .25 down and .25 back- exercises at top of hill (moved to bank for safety and to allow extra loops for thoroughbreds)

Three rounds then two rounds

First “circuit”

20 wide arm merkins
20 hammers
20 bombjacks

2nd round was 15, then 10

No exercises at bottom of hill- once back to the top wait for the six, first we did SSH then audibled to loops around bank)

Second circuit-

20 diamond merkins
20 V ups
20 burpees

Dropped to 5 for second set for time

Ran back to COT- then we went to pick up the 6
MARY: flutters
ANNOUNCEMENTS: SLT shovel flag handoff this Thursday at Minnow Pond
Tortoise & Hare 6/7
Read your newsletter
COT: yep!

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Skip Joyfully

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WARMUP:
SSH – 20 IC
• Imperial Walkers – 15 IC
• Windmills – 10 IC
• Arm Circles – 10 fwd / 10 rev
• Hillbillies – 15 IC
• Mosey (~1/4 mile loop or parking lot lap)
THE THANG:
Part 1:
Partner Dora (10 minutes)

Pairs of 2. One partner does the exercise, the other runs ~50 yards and back.

Cumulative Reps per team:
• 100 Carolina Dry Docks
• 200 Step Lunges (single count)
• 300 Flutter Kicks (4-count)

Part 2:
3 Rounds – AMRAP style (~15 mins)
(As Many Rounds As Possible – move at your pace for 5 minutes per round)

Round 1:
• 10 Merkins
• 15 Squats
• 20 Flutter Kicks (4-count)
• Broad Jump 40 yards and back
Round 2:
• 10 Incline Merkins (on curb or bench)
• 15 Lunges (each leg)
• 20 LBCs
• Skip ~20 yards, jog back
Round 3:
• 10 Carolina Dry Docks
• 15 Standing calf raises
• 20 American Hammers (4-count)
• Mosey ~10 yards, jog back

Rest 1 minute between rounds.

MARY:
No time
ANNOUNCEMENTS:
Tortoise and Hare
Busy Summer
COT:
Show to know

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