Minnow Pond – 8/21/25

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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Block Fest

Warm-up with lap around the parking lot. Grabbed a cinder block with exercises at each island. Lunges, overhead carry, and murder bunnies were the modes of transportation. Worked hard, Great fellowship.

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Lifting heavy things

WARMUP: SSH, Imperial Walkers, MNC, Squats
THE THANG:

Ruck Carry, KB Swings, Squats, KB rows, Ruck merkin

Ruck Cary, Team Dora, 200 KB Thrusters, 200 Curls, 300 deadlift

Ruck Cary, 1 minute of overhead press, 1 minute of goblet squats
MARY: Flutter Press
ANNOUNCEMENTS:
COT:

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Stand Up’s VQ

WARMUP: side straddle hops, arm circles, windmills, imperial walkers, cherry pickers

THE THANG:

Station 1: 100m-ish partner run – 100 monkey humpers, 200 Carolina dry docks, 300 American Hammers

Mosey

Station 2: 10 Merkins, 15 air squats, 20 big boys, 10 burpees

Mosey to the wall

Station 3: PAX stayed in wall squat, while we snaked down the line bear crawling out 10 yards and performed 5 wide arm merkins, then crab walked back. Then walking lunges out to 5 squats and walking lunges back.

Mosey

MARY: 30 LBC, 15 Box cutters, 15 Freddie Mercuries, 15 Flutters, CELEBRITY @slapshot 30 hello dolly’s, and a much needed 15 second body destroyer

ANNOUNCEMENTS: 9/11 stair climb, HIM Camp, and the jam-packed newsletter

COT: praises for new family members for @grassy knoll and a healthy baby for @the pirates friend Netflix. Prayers for Pollo Hermano’s father, DD and family fighting the fight against cancer, college of mine in the throws of rock bottom, and a member of my personal network getting a heart stent in place today. Apologies for any prayers spoken that I’ve forgotten.

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Steel City WK#1 EMOM

WARMUP:
We started with a mosey around the parking lot and circled up for:
• Side Straddle Hops – 20 IC
• Hillbilly Walkers – 10 IC
• Imperial Walkers – 10 IC
• Cherry Pickers – 10 IC

THE THANG:
Each round was (EMOM) Every Minute On the Minute for 5 minutes.
After each round, PAX ran a fast lap in the parking lot.

Round 1
• 5 Squats
• 10 Merkins
• 15 American Hammers (each side)
→ Fast lap

Round 2
• 5 Burpees
• 10 Seal Jacks
• 15 Overhead Press (with weight)
→ Fast lap

Round 3
• 5 Bonnie Blairs (each leg)
• 10 Tricep Extensions (with weight)
• 15 Calf Raises
→ Fast lap

Round 4
• 5 Monkey Humpers
• 10 Diamond Merkins
• 15 Mountain Climbers (each leg)
→ Fast lap

MARY:
(3minutes left at the end)
• 15 Flutter Kicks (IC)
• 15 Hello Dolly (IC)
• 15 LBCs (IC)

ANNOUNCEMENTS:
COT:

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The Traz – 080925

WARMUP: Probably some.
THE THANG: We ran to the Golf Club and back and did a lot of dumb stuff on the way… there were bear crawls around the circle in front of the clubhouse, carrying rocks up and down the cart path hill, and other silliness.
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

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Grab hold of an Expensed Footlong and let’s go

‘Twas a damp, but not raining, morning and a group of elder statesman of The Fort came together to discuss rising prices and the good old days.

A trip past a few light poles with merkins and squats got the blood flowing. I missed the spot I had designated as the end, but no one said anything, so we just did them all… We pulled up on the field house and did a few dips on the seats there at the lunch tables, and that’s when the nostalgia dam broke.

Fogerty noted that this may be one of the only, if not the only, AOs in The Fort that has a soda machine. It’s $2 for a can of soda now, and this machine only takes good old American cash money… $2… then the “back in my days” started flying… it was a $1, it was .50¢, it was a quarter… blah, blah, blah… we probably all walked uphill both ways to the soda machines, too… I got it…

We crossed Bear Crawl Bridge (without doing any Bear Crawls) and did a little stair climb/dip/step up deal before we rounded the corner and kept on. The trip back was shorter than I thought, so I started to take us on round two before Fogerty had a much better suggestion. We headed back around the car pick-up line and did a little more work before an epic session of Mary where we learned things about each other we didn’t know before. For example:

– Fogerty’s first gallon of gas cost him 99¢
– Barry’s first date meal with his wife was a Subway sandwich that he’s fairly sure he expensed
– Fishstix’s first penny stock he purchased was for a company called Toypop that was billed as “the next Amazon”. We weren’t sure if it was an adult “toy” situation or not, but clearly it didn’t take off like he’d hoped since he was working out with us in the rain and not sipping Mai Tai’s on a beach in Cancun…
– Old Bay’s first car he purchased with his own money was a 1982 Toyota Supra. He no longer has it, but his cool factor is still almost as high…
– Cherry Pie blew us all away with his paper route prowess as he told us the cost of his first toy he bought for himself (a remote control car). $100 was a lot of money back then… :shocked_face_with_exploding_head:
– Cohiba’s first cigar was, non-ironically, was a cohiba that apparently was traded to him for 2 goats and a chicken’s leg

Then we wound it up and closed out.

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Kitchen Faucet Was Turned Off At The ‘Sink

Bring your sand bag. Those were the instructions.
WARMUP: Short mosey with a few of the typical warmup exercises.
THE THANG: Grab your bag…sandbag, and meet me by the flag poles.
I reintroduced the GoRuck 60×60 and let them know it would be a regular exercise this morning. For the 1 person reading this, if you’re not sure what the 60×60 is, here you go.
Start with the bag on the ground in front of your feet. Bend over and put your hands on the bag, drop back to a plank, execute a pushup with your chest touching the bag, pop up into the bottom of a squat, rack the sandbag to a front-rack position, stand up then toss the sandbag over your head once you get to the top of the movement. That is 1. Turn around, address the sandbag and do it again. Repeat for 60 seconds.
To ensure we knew how to execute it, we performed our first 60×60.
Rack the bag and make our way behind the school to the back drop-off entrance.
15 of each exercise:
Simbas (because I love them and they’re harder with a sandbag)
Flutters with press. At rep #8, I was called out for not actually pressing my sandbag so I performed 8 correct reps once everyone else completed their 15. I’m thankful IJ called me out as I’m sure others saw this yet didn’t speak up. We need men in our lives who will speak up.
60×60
Rack the sandbag and meet at the other end of the back stretch behind the school.
15 of each exercise:
Squats
Dead Lifts (Hopefully with proper form)
Thrusters
Slow(er) Calf Raises
60×60
Rack the sandbag and meet at the corner of the loop by the lighted sign.
15 of each exercise:
Partner Derkins (no sandbag)
Curls
Overhead Press
Chest Press (15 I/C actually means 30)
60×60
Rack the sandbag and meet over by the rock
Another 60×60
Partner Up
Partner 1: Farmers Carry the two sand bags an untold distance, probably 40yds then back.
Partner 2: Mountain Climbers
Flapjack
Rack the sandbag and go back to COT.

MARY: See above
ANNOUNCEMENTS: Rock Hill Rooster (I think) Partnership with Bethel on Sept 6!
All the others are in the Newsletter, or should be.
COT: Indeed

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Fat Amy

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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