Tag: Decibel

Deck The Halls with reps and running

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WARMUP: SSH
THE THANG: Deck of Pain on the main stage. The suit is the workout the number on the card is the reps.
Hearts: Merkins – Ace: Plank 60s
Spade: Squat – Ace: Wall Sit 60s
Diamonds: SSH – Ace: Line Jumps :left_right_arrow: then :arrow_up_down: 60s each.
Clubs: BBS – Ace: Feet on wall sit ups. X25
Joker: Lap around the Christmas tree then 10 burpees
90 reps each suit workout
Next up Indian run around WEP
Finally end up at the top of the hill on the south end for some 7’s with squats up top and v-ups at the bottom. Slippery slopes with leaves when going up and down. One casualty… RIP <@UMVTXH0BX>

MARY: she found us
ANNOUNCEMENTS: newsletter, Christmas party
COT: YES!

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Wet Tour of Tega Cay

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WARMUP: none
THE THANG:
Brisk walk and some shuffling down Gold Hill, past <#C02PFBMMZL6>, down 160 to Walmart where we met <@U5DKASDQU> and <@U08BNRBQ9D1> for some squats and up Hubert Graham to the awning at the school
MARY:
Squats, dips, merkins, lunges
ANNOUNCEMENTS:
COT:

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What it is to be a Good Man

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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.

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Carrying a Balanced Load

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WARMUP: Windmills x10, Cherry Pickers x10, Plank, Down Dog, HoneyMooner
THE THANG: Grab Rucks and 2 sandbags. Ruck behind school.
2 carry sand bags 50 yards and back (overhead carry, Farmers Carry, Shoulder carry and Farmers carry agin). Rest of Pax does exercises (Curls, Swings, Squat, Upright Row, Lunge).
10 Manmakers.
Ruck to COT and drop bags.
Ruck to Hill:
First 3 sets of Bear Crawl to next platform.
1. 5,10, 15 Squats
2. 5,10, 15 Merkins
3. 5,5,5 Manmakers
Next 2 sets of Bear Crawl with Ruck pull through:
1. 10,20, 30 LBC
2. 5,10,15 Lunges
Ruck around pick up loop, when get to small loop do partner Catch me if you can.
1 partner farmer carries both rucks second does 5 Burpees and runs to catch up then switch. Do this to COT
MARY: 20 Flutters with press
ANNOUNCEMENTS: Yes
COT: It was perfect!

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Back to Skool

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers

Mosey around park, stopping for merkins, calf raises, then down the big hill in back for some low slow squats and Mime Tyson’s, then back up the hill to a whiteboard.

THE THANG:
Each exercise gets 12 reps. Complete round 1, mosey to fence by the fire department and back and you’ve graduated from first grade. Next do first and second, then run to complete second grade and so on.
1 – Moroccan nightclubs
2 – LBCs
3 – Calf raises
4 – Merkins
5 – Flutters
6 – Squats
7 – Shoulder taps
8 – American Hammers
9 – Lunges
10 – Burpees
11 – Big boy sit-ups
12 – Good mornings
MARY:
4 boards for a star workout to finish. Mike Tyson’s, Bomb Jacks, Squats, American Hammers, each board had a mode of transportation back to the center, where you do 2 burpees
ANNOUNCEMENTS:
COT:

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Doom Loop

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Started with a mosey run

Warmup: SSH, Windmills, Imp walkers, Moroccan N/C, low slow squats, arm circles, peter parkers, plank stretches.

Doom Loop: start on the line with 5 burpees, run to the wall and climb up/over it, run towards front of the school, bear crawl between the cones, run back to start line. We repeated for three loops.

Mosey run

Wall work: wall sit and pax at both ends run out for 3 burpees. Then did some BTW for five counts.

Mosey run

Push up circle: each pax did one thru the circle, then two…all the way to five.

Mosey run

Playground: partner DORA: P1 stays and does leg lifts (we held the fence), while P2 runs out to the concrete path and back. Count was 100.

Then did 10 pull ups OYO.

Mosey run

Bench work: step ups, ten each leg. Dips.

Run to COT for slam ball toss.

Fini

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Light Poles of Death

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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

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Miyagi’s Reign Begins

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WARMUP: Yes

THE THANG:
<@UQ50TPDLH> Gave us the opportunity to do 100 burpees with a run EMOM.

<@U08N41FCN0Z>
Chipper 100
– Merkins
– Squats
– BBS
– Flutters
– Dips
– Lunges

100 reps of each, broken up however the PAX wanted.

MARY: Around the circle

ANNOUNCEMENTS: Read your newsletter

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