Tag: Grout

Only a little lost

Leave a comment

WARMUP: SSH, IW, HW, Shoulder Taps, slow merkins

THE THANG:
mosey around until I got lost.
Stop along the way for:
10 Merkins
9 squats
8 LBCs
7 Carolina Dry Docks
6 Jump Squats
5 American Hammers
4 Hand Release merkins
3 Jump Lunges
2 Flutters
1 Burpee
Did the full set each stop. I think we stopped around 6 times.

I ran to what used to be an event center to do another round and was informed it’s now a private residence. Better to be dissuaded by your friends than run off by someone wielding a shotgun.

We got a little far afield today. 3 total miles. Unintentional message of the day: How do you respond when your leader is clearly lost?

Planned message: you’ve done something challenging today. Don’t shy away from other challenges as they face you. You may need to press forward and persevere, or you may need to hold back and assess. Both decisions require different kinds of toughness.

Thanks Radar for the call to lead outside the my home region. Was great to be in Belmont this morning.

TClap |
0

Accountability takes a Brother

Leave a comment

Minnow Pond starts with the pledge of allegiance. Off to Church of God parking lot. The route – Crossroads 10 Merkins -4 different legs with 4 different exercises. 15 squats top of Hill, 15 Monkey Humpers top hill at 160, 15 dips in front of Bloom, 10 Bomb Jacks Road past COG. Repeat until 5:55. Met back for a quick Mary of 40 flutters in cadence. Head back to COT.

Discussed we need other men in our life for accountability, guidance in work, marriage, raising kids and keeping a balance. Can’t do life alone and plenty of men in the Fort that can provide wisdom of life. Seek out other men!!!

Thanks Jekyll for the opportunity to lead.
ANNOUNCEMENTS: Anniversary coming up for the Fort, stuff the bus, Stang Golf and read Newsletter.

COT:prayers for Jekyll recovery, Walker and others recovering. Marriages and kids starting back to school.

TClap |
0

Burpee Fest

Leave a comment

WARMUP: SSH, Imperial Walkers, LS Squats, Merkins, Windmills, Mountain Climbers
THE THANG: Mosey to hill behind ROTC Bldg: #1: 8’s: Bombjacks @ the bottom of the hill and Merkins @ the top.
#2: 17 Burpees OYO – then 1 lap around the parking lot. Followed with 10 burpees each lap. rinse and repeat.
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Roots

Leave a comment

Swampy Soup conditions were no match for 17 men to do the harder thing by launching from startex and heading into the #gloom. And when I say #gloom, I mean original AO, full grass, dirty, immersion. *just want to add that it makes me so happy to see Bojangles out with us again. pretty close to an OG and a strong leader. 2.0 Jackalope falling right in and establishing his own path too. Very cool. Cousin Eddie Accelerating, Bobber has the gift of gab, and Grout is a silent killer.
WARMUP: Full COP with SSH, IW, Merkins, Windmills, overhead claps.
THE THANG:
1. head to hill for Jacobs ladder (7) with Donkey Kicks and Bombjacks
2. Playground- Partner up for lap around playground while partner does pull ups till return. Flapjack. Rinse/Repeat
3. Partner Derkins/Dip. P1 hold plank, P2 does exercise on back of P1. 10 reps. flapjack; Rinse/Repeat
4. Pike Place Muscle ups and wall sits. Extra credit for IJ, Bandcamp and Funhouse for heading after the #monster
MARY: LBC, Rosalita, Hello Dolly, American Hammers, V- Up
ANNOUNCEMENTS: Stuff the bus, 10 year coming up
COT: Praise for Kermit’s new job. Bonsai’s leadership, and a few prayers for YHC Rhinoplasty

TClap |
0

Zipper takes no mercy

Leave a comment

WARMUP: None!

THE THANG: Zipper: 3.2-3.8 miles of neighborhood hate. 10 merkins and 10 squats at every cross street between Spring and Unity. If the reps dont kill you the hills will. Always a #crowdpleaser and you are better (albeit #smoked) after.

MacGuyver was the #King today- no surprise. B.O.B was up there and Grout was in top 3 or 5? #triplehate Bash Brothers: State Farm and Jackalope came back to swim at the pond for the second week in a row. Also great to see their dads. Keep your eye on Cousin Eddie. He’s rising fast!

MARY: Dont understand

ANNOUNCEMENTS: Brew Ruck tonight, Final Countdown
CSAUP 9/10

COT: Praise and Prayers for State Farm and Jackalope who will be making their way to the Citadel in a few weeks. Prayers for marriages, our children.

TClap |
0

Clovis showed us

Leave a comment

WARMUP: à la carte

THE THANG:
150 burpee pull-ups
10 mile run

We broke it into 15 reps, run 1 mile

Barely finished 4 rounds
That was hard.

When I do a hero workout, I remind myself that 2nd Lt. Clovis T. Ray didn’t share how he felt about the conflict he was fighting in. He just did what was asked of him, and wasn’t able to come home.

An honor to lead.

TClap |
0

Who is this DIEGO????

Leave a comment

WARMUP: Broga with Bodywash
THE THANG: Started with a quick 5 “knee touch burpee’s” OYO to get the pulse going a bit. Then a quick mosey behind the building to grab some coupons for “THE DIEGO” which is 8 rounds of the following with a block and then a lap:
Rounds:
1. 25 Squats, 25 Curls, 25 LBC’s, 25 Overhead Press, 25 Merkins. (lap around parking lot)
2. 25 Squats, 25 Curls, 25 LBC’s, 25 Overhead Press, 25 Merkins. (lap around parking lot)
3. 25 Squats, 25 Curls, 25 LBC’s, 25 Overhead Press, 25 Merkins. (lap around parking lot)
4. 25 Squats, 25 Curls, 25 LBC’s, 25 Overhead Press, 25 Merkins. (lap around parking lot)
5. 25 Squats, 25 Curls, 25 LBC’s, 25 Overhead Press, (drop Merkins) (lap around parking lot)
6. 25 Squats, 25 Curls, 25 LBC’s, (drop Overhead Press & Merkins) (lap around parking lot)
7. 25 Squats, 25 Curls, (Drop LBC’s, Overhead Press, & Merkins)
8. 25 Squats (Drop Curls, LBC’s, Overhead Press, & Merkins)
(lap around parking lot)
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

The Dirty 21s

Leave a comment

WARMUP: SSH, Windmills, Morrocon NC, Merkins, Burpees, Hillbilly Walkers, Overhead Claps, Calf Raises, and Cherry Pickers
THE THANG: 21s of Big Boy Sit Ups and Carolina Dry Docks with running in between; Light Poles: 5 Burpees then Lunges and Nur to next light pole and then 10 Squats then bear crawl to next light pole and run back to COT
MARY: Flutters until 6am
ANNOUNCEMENTS: CSAUP Relay Race and Check your bulletin
COT: Spectre buying a house and trying to get pregnant

TClap |
0

10 Round Ladder

Leave a comment

WARMUP: Mosey to Fort Mill Church of God, Side straddle hop, cherry pickers, Moroccan nightclub
THE THANG: #1 PAX did wall sit while 1 PAX did 2 burpee’s each.
#2:
Round 1. (10 exercises below and drop last exercise each new round)
5 Burpee’s, 10 LBC’s, 15 CDD’s, 20 Lunges, 25 American Hammer’s, Plank (30 seconds), 35 Monkey Humpers, 40 Flutters, 45 Mountain Climbers, 50 Squats.
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

The Forts fastest AO

Leave a comment

Tuesday July 12th seabiscuit becomes the Forts newest official AO. Join us in the parking lot of Blues smokehouse @5:15am at the corner of Doby’s bridge rd and the bypass. This is going to be a speed based running AO, geared towards improving overall speed. If you’re not fast, then this is for you. If you are fast, this is also for you. It’s kinda like Disney, there’s something for everyone.

TClap |
0