All veterans today so quick disclaimer and then yog down to far end of entry drive. Basic series of warm up exercises. Yog back to loop in front of school. On one side of flag pole do 15 bomb jacks. Run loop to other side of pole and do 20 seal jacks. Repeat for 2.5 laps. Move to main lot for accumulator:
– 5 burpees, 10 merkins, run to stop sign and back.
– 5 burpees, 10 merkins, 10 squats, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, 20 flutters, run.
– 5 burpees 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, 20 flutters, 20 shoulder taps, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks 15 monkey humpers, 20 flutters, 20 shoulder taps, 25 LBCs, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, 20 flutters, 20 shoulder taps, 25 LBCs, 25 SSHs, run.
Pick up and finish with the 6 a d jog back toward cars. Stop at wall for wall web. Get in peoples chair, walk out on hands and do 1 merkins, walk back into chair for 4 overhead claps. 2-8, 3-12,….we made it to 5 before time was up. Back to cars for COT.
Thx for the invite <@U08BNRBQ9D1>!
Tag: Halfback (GB)
Light poles are bright
- QIC: Joe Lyons (F3 Long Duck)
- When: 12/09/2025
- Pax: Boogie Nights, Crystal Lake, Halfback (GB), Joe Lyons (F3 Long Duck)
- Posted In: colosseum
WARMUP: Mossey,,exercises
THE THANG: Ran lightvpoles- Ladder workout 10, 20,30,40,50and 60 reps at light poles ran first light poles (exercised)and returned back to 1st and then second , returned up to 6 light poles
MARY: Rotate each persona added one exercise
ANNOUNCEMENTS:5k, 10k and ruck race Jan 31.
COT: LD prayed is out
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Blue Light Special
- QIC: fishstix
- When: 12/02/2025
- Pax: fishstix, Halfback (GB)
- Posted In: colosseum
Rainy and cold morning. Chatted with <@U05TY21AC2X> yesterday about meeting at Walmart. Glad I was not part of his fast paced Q.
Started our journey to Walmart, stopping at a few light posted for exercises.
As we crossed Dam Road, I noticed the rain had turned to sleet. We arrived early so we moseyed over to Verizon (cover from the rain)
Saw some headlights in the distance, it was not Santa and his reindeer, it was <@U05TY21AC2X> pushing his Pax around Tega Cay.
We stopped for some squats, form was impeccable.
Back to COT, rain picked up. Felt like we were wearing rucks. Stopped at a few light poles for exercises. Returned under the awning for dips, seeking, squats, lunges.
The weather sucked, but it was great to have the fellowship.
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Clock Work and Ladders
- QIC: Spectre
- When: 11/25/2025
- Pax: Beaker, Cherry Pie, Escargot, Halfback (GB), JWOW, Olaf, Sasquatch, Spectre
- Posted In: colosseum
WARMUP:
20 SSH IC
10 Windmills IC
10 Cherry Picker IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
5 Burpees OYO
Mosey the course
THE THANG:
Clock Work – Merkins
1,2,3,4,5,6,7,8,9,10,11,12
Drew chalk hands on a clock.
How far can you go.
Start at 1, move to 2, etc.
Stay in plan position
Ladder Style Lightpost Workout
Station 1, 1+2, 1+2+3, etc
10 Lt. Dan Magic Legs
15 Seal Jacks
20 Mountain Climbers
25 LBC
30 Squats
35 Plank Jacks
MARY:
Clock Work – BBS
1,2,3,4,5,6,7,8,9,10,11,12
ANNOUNCEMENTS:
Thanksgiving Convergence
COT:
Show to know
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They’re Entertained….And sweaty!
- QIC: CakeBoss
- When: 11/24/2025
- Pax: Backdraft, Barry Manilow, Bonsai, Cakeboss, Cheddah, Cherry Pie, Halfback (GB), Pollo Hermano, Pusher, Short Sale
- Posted In: colosseum
WARMUP:
Is 36+ years at a job meaningless or meaningful?? How you approach it makes the difference but finishing strong is the key to legacy :muscle:
THE THANG:
Dynamic warm up
5 burpees
Toy soldiers
Shuffle
Butt lickers
Shuffle
High knees
30 & 35
Gassers w30 merkins
10 merkins then first run
10 merkins 2nd run
10 merkins 3rd run
Dips w out 5 donkey kicks and back
10 dips
10 dips
10 dips
Broadjump burpee-5
30 flutters 10 at a time
MARY:
ANNOUNCEMENTS:
Read Newsletter
Halfback is a beast
COT:
Prayers for aging parents, marriages, 2.0’s, those dealing with health issues :pray:
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Laps of Pain
- QIC: JWOW
- When: 11/11/2025
- Pax: Halfback (GB), JWOW, Pollo Hermano
- Posted In: colosseum
It was a brisk morning in The Fort. The temps were cold but the mumble chatter was fire.:fire: Quick mosey and a warmup.
Thang:
Laps of pain..Escalating latter with a lap around the track after each set.
30 Squats
25 Flutters
20 CDDs (CCDs)
15 Mtn. Climbers
10 Merkins
5 Burpees
Jack Web with Stepups and Dips.
Back to COT for prayers and praises plus a locked car.
JWow
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11s and Pyramids
Light yog with normal stretchy warm-ups.
11s using 2 light poles for run length. Bomb jacks on one end and flying squirrels on the other.
Leg pyramid: 10 froggers, 20 squats, 30 mtn climbers, 40 lunges (single count), 50 SSHs, 40 lunges, 30 mtn climbers 20 squats, 10 froggers. Light stiff legged yog then chest pyramid: 10 HR merkins, 15 plank toe taps, 20 alternating merkins (one hand forward, one hand behind), 25 shoulder taps, 30 plank jacks, 25 shoulder taps, 20 alt merkins, 15 plank toe taps, 10 HR merkins.
Yog back to COT for about 2 mins of Mary. Thx for the opportunity <@U08BNRBQ9D1>
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Cannoli walk
- QIC: Halfback (GB)
- When: 10/23/2025
- Pax: BearGryllz, Brawny, Cherry Pie, Cornerstone, Float Bridge, Halfback (GB), HonkyTonk, McHale, Panhandle, Sofrito
- Posted In: Soul to Sole
WARMUP: slight slowsy over to our first stop for some imperial walkers, hillbilly walkers, and low slow squats
THE THANG: got in about 3 miles with a couple of stops. Every ten mins we stopped and did an assortment of exercises between: merkins, squats, walkers, calf raises, curls, bent over rows and overhead carrys.
MARY:
Last 30 seconds we did calf raises, want able to get abs in that time.
ANNOUNCEMENTS: bourbon and bbq, highway clean up, bethels, and post golf tourney
COT: circle of trust
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Running with some exercises
- QIC: Beaker
- When: 10/21/2025
- Pax: Beaker, Cherry Pie, Escargot, Halfback (GB), Olaf
- Posted In: colosseum
Pre-Run:
1.3 miles with Halfback
WARMUP:
Imperials, Hillbillies x10 each in cadence
Ran to the basketball court
10 dips & 10 step ups each leg
Short Jack Web of
Jump over the wall and back (that’s 1 rep) followed by 4 merkins.
Went up to 5 wall jumps.
Went back to the basketball court,
10 dips followed by 100m run x5
5 step ups (each leg) followed by 100m run x5
Ran to the bottom of the hill and faced the elementary school.
There are 4 light poles from the bottom to the top. Shuttle run from the first light pole to the second and do 10 jump squats. Repeat for the 3rd and 4th poles.
Wrapped up with 30 seconds of flutters.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
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This was a month ago?
- QIC: Rebound
- When: 09/08/2025
- Pax: Boogie Nights, Cherry Pie, Crystal Lake, Escargot, Halfback (GB), Joe Lyons (F3 Long Duck), Jump Shot, Pollo Hermano, Rebound, RollOff, Wooden Leg
- Posted In: colosseum
WARMUP: quick Mozy to back
THE THANG: partner workout
100 shoulder taps
150 merkins
200 dry docks
250 dips
200 inc merkins
150 lunges
200 shoulder taps
250 squats
300 LBC’s
350 SSH
50 burpees
MARY: round robin
ANNOUNCEMENTS: golf tournament
COT: yes
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