WARMUP: PT fit test; 40 HR merks in 2 min, 40 butterfly sit-ups in 2 min, 2 miles in 18 min
THE THANG: Log time. Plus some ruck calisthenics.
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Tag: decibelf3
South of The Fort
- QIC: Sprocket
- When: 2023-11-25
- Pax: Bitcoin, Bodywash, Clickbait, darkhelmet, decibelf3, ditch witch, Falcon Crest Ryan_F, Grinder, Liberty Bibberty, Peach Stand, Portal, SouptoNuts, Sprocket, Warning Track
- Posted In: The Fort
WARMUP: mosey to Harris Street Park – MNC, merkins, imperial walker
bear crawl length of bb court and lunge walk back. 2x
THE THANG:
half the group did merkins while half ran a lap around the park
half the group did LBCs while half the group ran a lap around the park
Group ran ran a trail from Harrris Street Park to Creekside Drive ran up and down Hampton Hill 3x doing Burpees at the top 15-10-5
Group ran from Creekside to Fort Mill HS pull up bars
5 pulls ups heels to heaven 2x
10 knees to nipples and derkins 2x
ran from Fort Mill HS to WEP trail head at Harris Street Park.
Stopped and stretched and continued running on trailhead to WEP
Grinder closed us out with a round of Airborn’s hip exercise
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
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Crossing State Lines
- QIC: Slapshot
- When: 2023-11-21
- Pax: decibelf3, Falcon Crest Ryan_F, NakedAndAfraid, slapshot, Sofrito, Solo, Sprocket
- Posted In: Currahee
Very Simple Concept this morning in the rainy wet Gloom. We Ruck Shuffle for 1:20 then do merkins or Squats then ruck shuffle some more… wash rinse repeat until we go all the way to the SC/NC border and back. This is just about a 5k distance.
Good mumble chatter along the way as we got back to TCES with 14 minutes to spare.
We did some more shuffling while doing curls, pressed, man makers and more squats.
Finished right at 6:00.
Awesome to workout with these men today. Humbled that 6 other guys joined me in the cold and rain.
Be thankful for all our opportunities gentlemen! Take care! 👊👊👊
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Polish Dice
- QIC: SouptoNuts
- When: 2023-11-18
- Pax: decibelf3, Falcon Crest Ryan_F, Mark Nestel, Senator Tressel, skipper, SouptoNuts, Stas' Kotula, Über
- Posted In: Alcatraz
WARMUP: SSH, IW, HW, Shuffle, high knees,butt kickers, Kareoke
THE THANG:
Indegenouse run round the park, Polish Dice w multiple pain stations including burps, merkins, squats, jump squats, LBC’s, and more.
Hill work with 4 exercises of squats, lunges, scissor lunges, jump squats, 10 reps run hill and back.
Run back to flag and did 11’s. Diamond Merkins and Big Boys.
MARY: Mark Nestel led Broga
ANNOUNCEMENTS: newsletter
COT:prayers and praises for Thanksgiving travel
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Turkey Day Favs
- QIC: Bass-o-Matic
- When: 2023-11-17
- Pax: Airborne, Backdraft, Bass-o-matic, decibelf3, Dilbert, Fogerty, Mark Nestel, Peach Stand, Rebel, Senator Tressel, Short Sale, Sprocket, SugarBug, Triple Lindy, Twister, Undertaker, Vila (Downrange)
- Posted In: Slow Burn
WARMUP: SSH, Imperial Walkers, Hillbilly walkers, when senator arrived we moseyed. Mtn climbers, shoulder taps, merkins, overhead claps, arm circles, run.
THE THANG: did some 7s with merkins and squats, then with seal Jax and LBCs. Dora with partner, dips derkins bear crawls. All kinds of stuff I can’t remember.
MARY: yep that too pax choice.
ANNOUNCEMENTS:
COT:
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Turkey Day Favs
- QIC: Bass-o-Matic
- When: 2023-11-17
- Pax: Airborne, Backdraft, Bass-o-matic, decibelf3, Dilbert, Fogerty, Mark Nestel, Peach Stand, Rebel, Senator Tressel, Short Sale, Sprocket, SugarBug, Triple Lindy, Twister, Undertaker, Vila (Downrange)
- Posted In: Slow Burn
WARMUP: SSH, Imperial Walkers, Hillbilly walkers, when senator arrived we moseyed. Mtn climbers, shoulder taps, merkins, overhead claps, arm circles, run.
THE THANG: did some 7s with merkins and squats, then with seal Jax and LBCs. Dora with partner, dips derkins bear crawls. All kinds of stuff I can’t remember.
MARY: yep that too pax choice.
ANNOUNCEMENTS:
COT:
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Ruck Dora
WARMUP: SSH, Cherry Picker, Imperial Walker
THE THANG: Dora with Partner
100 merkins with ruck
200 Ruck Swings
300 Flutters
Timer 100 yard ruck
Thing Two on Soccer Field
Ruck overhead carry 100 yards
Bear Crawl 100yds
Crawl Bear 100yds
Suitcase carried two rucks while their partner did lunges
Repeat list 2x
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer
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Lake and Back
- QIC: Falcon Crest Ryan_F
- When: 2023-11-14
- Pax: decibelf3, Falcon Crest Ryan_F, Mainframe, Sprocket
- Posted In: Currahee
WARMUP:
THE THANG: Rucked over heart attacked hill to the lake and back. 3.25 miles
MARY: LBCs, Box Cutters, Reverse Box Cutters
ANNOUNCEMENTS: Thanksgiving Convergence
COT: Closed in Prayer
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Google it…
- QIC: Slapshot
- When: 2023-11-13
- Pax: Badlands, decibelf3, fishstix, Liberty Bibberty, RollOff, slapshot, Tesh
- Posted In: Sweep The Leg
I promised a workout that was simple yet effective… and that was my plan.
Also No Burpees!!
Started with an extended mosey to the “Badlands” Library. There’s even a book named in his honor there!
After that Moseyed to the corner in between First Watch and Cyclebar.
Did 20 HR Merkins and 20 Toe Touches. Then ran up to 160…turned right… turned right again then made another right… ending right back where we started for just about a .25 loop.
Then we did 19 Hr Merkins and 19 Toe touches.
So the plan was to continue the loops reducing the reps by one each time.
So at this point it became a you Vs. you. 33 minutes later…everyone was well over 3 miles and had their fill of merkins.
Simple… effective… Ocham’s Razor.
Thanks for the opportunity! Always appreciate the chance to start 1-0.
👊👊👊
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Happy BDay USMC
- QIC: backdraft
- When: 2023-11-10
- Pax: Backdraft, Bass-o-matic, Boogie Down, Change Order, decibelf3, Dilbert, Flounder, Fogerty, Mainframe, oldbay, Peach Stand, Rebel, Triple Lindy, Twister, Undertaker
- Posted In: Slow Burn
WARMUP: mosey/ dynamic stretch/ ssh/mtn climber/ shoulder burns
THE THANG: CDD bear crawl CDD
Wall sits while working out to in 5,3,1 burpees/ CDD to Lt Dans to CDD/mosey to railing 3 sets 15 reps dips and decline merkins/ mosey down the way for a boogie down drill instructor session. He scared Twister… more bear crawls and Lt Dans followed by Merkins.
I think this is mostly what we did but Rebel can Audit me.
MARY: start around the circle for your choice of 10 reps in cadence of any exercise
ANNOUNCEMENTS: bbq and bourbon tonight, golf in dec./ blood drive next week
COT: lots of praises and prayers.
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