Tag: Beaker

What it is to be a Good Man

Leave a comment

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.

TClap |
0

Clock Work and Ladders

Leave a comment

WARMUP:
20 SSH IC
10 Windmills IC
10 Cherry Picker IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
5 Burpees OYO

Mosey the course

THE THANG:
Clock Work – Merkins
1,2,3,4,5,6,7,8,9,10,11,12
Drew chalk hands on a clock.
How far can you go.
Start at 1, move to 2, etc.
Stay in plan position

Ladder Style Lightpost Workout
Station 1, 1+2, 1+2+3, etc

10 Lt. Dan Magic Legs
15 Seal Jacks
20 Mountain Climbers
25 LBC
30 Squats
35 Plank Jacks

MARY:
Clock Work – BBS
1,2,3,4,5,6,7,8,9,10,11,12

ANNOUNCEMENTS:
Thanksgiving Convergence

COT:
Show to know

TClap |
0

Charge!

Leave a comment

WARMUP: Jog with some karaokes, toy soldiers, and power skips.

THE THANG: Took the long way down the hill (Ben Casey to Patricia Lane)
At stop sign, 10 pulse squat to squat jumps (1 pulse squat and 1 squat jump is 1 rep)
20 lunges — single count
10 big boys

Ran to the basketball courts
10 modified merkins (similar to the squats, all the way down, halfway up, back down, then all the way up)
10 tricep dips
10 Mountain Climbers (double count)

Ran to Dam Rd.
10 burpees
10 side lunges (each leg)
10 Freddy mercury’s (double count)

Go in reverse and increase reps by 5

At COT complete burpees, side lunges, and FM (10 reps) then big loop around earth fare.

Wrapped up with 10 more modified merkins and squats

MARY:
ANNOUNCEMENTS: a lot going on in the fort. Check your newsletter.
COT:

TClap |
0

Light Poles of Death

Leave a comment

WARMUP: Some
THE THANG: Mosey to school-10 WindMills- Mosey to Benches- 25 dips.
Mosey to light poles- 10 Merkins and 15 Squats every time at the 1st light pole. Run to next light pole 1 burpee 20 LBC. Back to first the to 2nd 2 burpees and 20 LBC. Every lap add a burpee. On way back stop at benches for 25 Dips, 10 cherry pickers at school and 20 Hello Dollies at Bank. Over 3.5 miles for all.
We had a couple people recovering from Spartan and a couple ruckers.
MARY: Heck No
ANNOUNCEMENTS: Yes
COT: YEs

TClap |
0

When you show up to Band Camp without your instrument, you get Squatched

Leave a comment

WARMUP: Spectre reading message from Bandcamp – “Welp, Bandcamp overslept.” YHC leads SSH, short run to 160 and then Peter Parker and mountain climbers…
THE THANG: the route is called “The Reverse <@U014K6EAUFM> neighborhood” + add on of back entrance to Gold Hill Middle… intermittent stops throughout the route
3-5 reps of “windmill merkins” followed by broga stretches
MARY: replaced by 60″ of Bandcamp’s portion of today’s Q
ANNOUNCEMENTS: Bandcamp overslept.
COT: Honorable of Bandcamp to show up and still get in the miles.

TClap |
0

Slow-Square Agility-Burn

Leave a comment

WARMUP: Indian-run (w/ basketballs dribbling) to main theatre of AM-combat…
then… https://youtu.be/M50lKtaE8rs?si=1HLgpBylUCLEhh89 remix by Me first & Gimme Gimmes (2:11)
1. Base = Hillbillies
2. Chorus = Windmills
1. Then… https://youtu.be/K9GxdQ2MkzA?si=FDfWgqVtFrQM7muq remix by State of Mine (3:37)
1. Base = Imp. Walkers
2. Chorus: Plank Jax
3. Solos: Cherry Pickers
THE THANG:
#1: agility ladder
5-Each/Nur back
1 foot Forward hop (R/L)
2 foot side hops
1 foot side hop (R/L)
Merkin crabwalk (R/L)
Icky Shuffle
Hopscotch
scissor shuffle (R/L)

#2 4-Square. when Pax are out… take a lap, then join the queue

MARY: Circle of Hate / Ab-lab

ANNOUNCEMENTS: Bourbon thang… turkey thang… Christmas thang
COT: Held / 5th core principle

TClap |
0