Tag: Beaker

Minnow Pond – 8/21/25

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17 at Minnow Pond for 3.5ish miles and a bounty of plank jacks, HR merkins, jump squats, and flutters. Route: Confederate, Country Club Dr, Academy, Monroe White, repeat 2x.

My message: Who is watching you? Is it someone younger? Older? What would they say about you? Are you leading by example? Are you leading through your words?

Thanks for the opportunity <@U686LEPLH> .

<@U03066JLPM0> <@U038GMXLKFC> <@UGND8G4TD> <@U02DKM63B7B> <@UJKGM3VKJ> <@UMB4FRCMA> <@U08GGTLHL> <@U038UMUEB29> <@U5DKASDQU> <@U5RTPS4M8> <@U6AS1MBPG> <@UMRNJ46AW> <@U04M7P605SM> <@U01NGHPR2HW> <@U01BA80UZCY> <@UST30T7FF>

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Rain Was Right On Time

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WARMUP: Run To Business 21
THE THANG: Thought we would have a dry morning but Mother Nature had heavy rain in store for us. It started pouring exactly at 0515 and lasted to about COT. Some pole dancing was on tap for my Q at Minnow Pond so I had pax mosey over to business 21 where there are 5 telephone poles about 1/8 mile apart. Pax started at pole 1 did an exercise and ran about 1/4 mile to road sign and ran back up hill to first pole do exercise then move to second pole and do that exercise. This pattern continued to all 5 poles where completed. Exercises were 10 reps at each pole of Hand Release Merkins, Big Boys, Monkey Humpers, Carolina Dry Docks and Hand Release Diamond Merkins. 3.5-4.25 miles where ran.
MARY: nope
ANNOUNCEMENTS: Golf Tournament October 20th Waterford Golf Course.
COT:

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Fat Amy

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

THE THANG:
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Used the pickup loop as a pseudo four square…
Made it to 30/10 on the way back up

MARY:
10 Hammers
10 JLo’s

ANNOUNCEMENTS:
Newsletter

COT:
Show To Know

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WorldsBestMerkin

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WARMUP: plank
THE THANG:
World’s greatest push-up, bear crawls, power skips, fire hydrants, sprinting up the hill
MARY:
ANNOUNCEMENTS: welcome to the new guy Rocco who carried a water bottle around the whole workout so we named him after a Waterboy reference Boucher
COT:

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Coupon Savings

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WARMUP: Skip handles the warmup w a mosey and SSH, merkens, wind mills and stretching.
THE THANG: Skip took the 1st 30. Ran to Massey hill and conducted partner workout with burpees, squats, lunges and merkens. Mosey 100 yards between reps. I took next 30’w a mosey back to WEP parking lot. 100 counts of chest press, squats, curls, and swings. This was a DORA so the partner farmer carried up hill between sets.
MARY: none
ANNOUNCEMENTS: fill the bus
COT: what happens stays.

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Multiples of 5

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WARMUP: Mosey to Print Shop

THE THANG:
5 pull-ups at the Print Shop.
Run to parking lot at the corner of Williamson St and Watson St. for 10 merkins
Down Williamson St hill to Fort Mill COG for 15 LBCs
Up Academy St for 20 step ups (10 each leg) nearby Craft Axe.
Back to Print Shop
~0.5 mile loop

MARY: Eh

ANNOUNCEMENTS:
Stuff The Bus, new scheduling platform, Bethel, etc.

COT: stays at COT

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Rabbits

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WARMUP:
THE THANG: we started our adventure with 8 hardy souls this morning and returned 45 mins later with 14

The official route was munn to Harris – turn right, go under 77 and take second right into neighborhood. Cross Sutton rd and keep going straight on Sutton view until it ends. Turn around and head back the way we came – uphill, both ways
MARY:
ANNOUNCEMENTS:
COT:

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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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Repeat post

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Solid workout similar to varsity last week. We did all 4 muscle groups for 15 minutes each. I am tired mostly due to trash pick up.

Various counts from 10-20

Shoulders
Moroccan Night Clubs
Overhead Claps
Arm Circles forward backward
Shoulder Taps
John Travolta’s
Peter Parkers

Legs
Squats
Calve Raises in, out regular
Step ups
Sumo Squats
Lunges forward/backward
Monkey Humpers

Abs
Flutters
Weezy Jeffersons
Rosalita’s
Penguins
Boxcutters
LBC’s
American Hammers

Arms
Dips
Derkins
Merkins
Diamond
WideArm
DryDocks
Mtn. Climbers

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