Tag: Halfback (GB)

Kitchen Faucet Was Turned Off At The ‘Sink

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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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“AMRAP EMOM” which when translated means “ouch, my butt hurts.”

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WARMUP: SSH, MNC, SQUATS, LBC
THE THANG: MOSEY 6 arrows with a burpee at each arrow. Continue to the benches.
AMRAP – 7 min:
15 SQUATS
10 LUNGES
5 Broad Jump Burpees

EMOM:
Merkins
Mike Tysons
Hand Release Merkins

AMRAP – 7 min:
10 Spider-Man
10 Broad Jump Burpees
20 High Knees

Mosey back to COT doing burpees at arrows.

EMOM:
LBCs
Hammers
Flutters

MARY:
IW
HW
Freddy Mercurys

ANNOUNCEMENTS: FT Mill Care Center, Golf Tournament, Bethel Men’s Shelter
COT: prayers for family and injured motorists.

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Choose your adventure

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WARMUP: Side straddle Hop, low slow windmill, cherry pickers

THE THANG:

Two separate paths to choose, left or right. All cards had a workout associated with them. Some let you advance, some sent you back a spot, some took you to the beginning. We had 4 seperate stations of this with 10 cards a piece.

Workouts included:
Burpees, merkins, side straddle hop, imperial walker, squats, big boys, Lbc, Peter Parker, hammers.

Had a rotation of folks picking cards and leading the cadence.

MARY:
Only time for Freddy Mercury and Flutters

ANNOUNCEMENTS:
Newsletter, HIM camp, fort mill care center, golf outing

COT: prayers and praises

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Game plan for life…How to Q

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WARMUP:
Have a plan when Qing

THE THANG:
Pregame
1. mission
2. Core principles
3. Post frequently
4. Accept the opportunity to lead
5. Know the AO
6. Prepare appropriate workout. Have a plan and don’t Q it if you can’t do it , Keep it simple
7. Why cadence? Think about rep counts. Exercises that make sense.
8. Practice your calling of exercises and counting….with confidence
9. Lead or mumblechatter will

Gametime
1. meet and greet all PAX as Q
Access the fitness of pax and adjust plan
1. ID FNGs and give disclaimer
2. Warm Up
3. Meat
4. Optional: Mary /cooldown
5. Count off
6. Namearama – FNGs
7. COT- circle of trust to be interactive not a sermon or speech but a wrap up

Postgame
1. post slack AAR
2. Post backblast before you forget it
3. Follow up with any PAX that may need a checkin

MARY:
Execute the plan and know you are serving those in attendance
ANNOUNCEMENTS:
Christmas Party
COT:
:pray: :fire: :point_up_2:

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NO miles/NO smiles

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Disclaimer and since we had a FNG went over the 5 core principles.
Always free
Open to all men
Outdoors rain or shine
Peer led in rotating fashion
Ends in COT

Also discussed modifications and since I am nursing a hamstring injury we wouldn’t be doing much running, was that a good thing or bad thing- leave that up to the Pax to decide

WARMUP:

Slowsey over to next parking lot where we did the warmup!

Windmills/IW/HW
Moroccan night clubs/arm circles/OH claps/Michael Phelps

Plank/Merkin/updog/Downdog/parker peters/peter Parkers

THE THANG:

Explained first activity

Death by/ 30 first 3 rounds, then 1 min

Merkins by 3s
Add three every round
Most got to round 7, Rosie got to round 8

Run to chairs for a Jack Webb
Dips x4
Oh presses x1

Mosey over to Hill for a DORA
100 diamond merkins
200 LBC
300 shoulder taps
MOT Bear crawl up hill, run back

Ran out of time during round 3 so headed back to COT!

MARY: nah
ANNOUNCEMENTS: bethel, care center, newslettery stuff
COT: always

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Rings and Fires – 30JUN2025

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WARMUP:
Like we needed that. It was like 1000 degrees with 900% humidity. Warm? Yeah… we were covered.

THE THANG:
Grab a block. Head to the track.
5 manmakers (blockees)
10 goblet squats
15 curls
20 flutter w/press (2-count)
RUN 400M

Increase reps by 5 until 15 manmakers, then run 800M and ladder back down to 5. If you complete that. Repeato.

MARY:
No chicks.

ANNOUNCEMENTS:
Read your newsletter.

COT:
The 5th Core Principle.

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Beat the deck #2

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WARMUP: side straddle hop, imperial walker, cherry picker, windmill

THE THANG:

Beat the deck: 9 cards face up and the pax go around guessing higher and lower on any of the cards. You get it right and you do the workout associated. You get it wrong and you do the workout associated and do a lap of different MOT.

Card breakdown:
2 Moroccian night club
3 flutter
4 calf raise
5 hammer
6 shoulder taps
7 big boys
8 Peter Parker
9 burpees
10 Merkin
J cherry picker
Q imperial walker
K LBC
A squat

MOT based on suite
Spade – bear crawl
Club – lunges
Heart – sprint
Diamond – broad jump

Ended up doing two rounds of beat the deck with modifications on the 2nd in the save time
7

MARY: didn’t have the time

ANNOUNCEMENTS: decibel hosted event, bethels, stuff the bus, highway cleanup

COT: prayers and praises

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Rucks, and Bells, and Sand Oh my

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WARMUP: Side Straddle Hop, windmill, imperial walkers

THE THANG: took a trip to the far parking lot with our gear. 4 corners with a stop off in the middle.
– calf raises and squats with Ruck on
– KB swings and tricep curls
– Rows and sandbag toss
– Hammers and flutters
– Middle stop off was Merkins after each corner
3 rounds of that before we headed back for mary.

MARY: LBC, Freddy Mercury, heels to heaven

ANNOUNCEMENTS: Stuff the bus, bethels men’s shelter, fort mill care center

COT: prayers and praises

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Miyagi’s VQ

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WARMUP:
Mosey
SSH
The Windmill
Squats
Shoulder Taps

THE THANG:
3 Total Rounds of
Suicide – 1
Carolina Dry Docks – 20
Air Squats – 20
Mountain Climbers – 20
Merkins – 20

Four Corners
3 Rounds Of Each
Merkins and LBC
Squats and Flutters

MARY: Round Robin

ANNOUNCEMENTS:

COT:

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