Just a Board

13 did the hard thing this morning at Varsity. Disclaimer was disclaimed and we were off. Here’s what we did:

Warm Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 Overhead Claps (IC)
– 5 Hillbilly Walkers (IC)

Mosey to the Track

– 1 Mile
– 100 LBCs
– 100 Moroccan Night Clubs
– 100 Squats
– 100 Mountain Climbers
– 100 Calf Raises
– 100 American Hammers
– 100 Dips
– 100 Shoulder Taps
– 100 Side Straddle Hops
– 100 Flutters
– 100 Merkins
– 1 Mile

NMM
There’s a 4-letter word that has dashed more dreams and held back more potential than any other. “Just.”
“You’re just not my type.”
“You’re just not smart enough for this class. Just quit now and save yourself the embarrassment.”
“You’re just not tall enough. You’re just not fast enough.”
“You’re just not college material.”
They said Jesus was just a carpenter from a nowhere town. They said his followers were just fishermen and outcasts. Just is a way people try to hold you back. Don’t let others tell you what you can’t do or who you can’t be. Just do it.

TClap |
0

Reverse Aging Mechanism

WARMUP:  Slight Yog (soft j) to warmup area behind the school.  Comprehensive group of exercises designed to ready the mind, body, and spirit for the workout ahead.   Plus stretching.

THE THANG:  Three rounds of Rugby Sprints [trademark] which have been documented in medical journals [citation needed] to reverse the aging process.  Have you ever actually *seen* an old rugby player?!  ….exactly.  

Then we headed to the entrance hill for partner work:  

P1 – flying squirrels.  
P2 – down and back.  
Flapjack
Rinse/Repeat
How long?
No idea.  🤷🏻‍♂️

That got old quick

[annnnnd queue rain]

Hey – let’s do some step ups under some cover!

What else can we do under some cover?

Wall Sits?   Sure!

Anything else? ….hmmmm never too early for some….⬇️

MARY:  Rotating Q of various ab exercises….under some cover

ANNOUNCEMENTS:   Mental Battle March!   Drop Thrill Qing all over the place.   Can’t do this life alone – get out there and support each other.  

COT:   Welcomed back Dictator after 18 months away (stick-tap to Shady for apparently being annoying AF pestering him to come back out – his words – not mine).   Let’s not take F3 for granted, gents.  Imagine if you didn’t have it as an option in your life.  Appreciation!   Thanks to Bitcoin for the opportunity.  Aye!

TClap |
0

Headspin Testimony

WARMUP: plank, upward dog, downward dog, peter parker, plank jacks, merkins, mountain climbers – while Headspin gave his testimony.

THE THANG:
5 rounds: 5 kraken burpees, 20 big boys, 50yd partner push (switch)

Big Bang – Circle up on 25 yard line in plank. Q calls out an exercise and a number. Pax run to any edge and complete the exercise, then run back to the center and plank for the 6. – while Headspin gave his testimony.
10 Merkins
20 lunges
30 American Hammers
20 bobby Hurley’s
10 burpees
Run a lap
10 bomb jacks

MARY: Elbow to knee Bicycle, J-Lows – while Headspin gave his testimony.

ANNOUNCEMENTS: The Rooster, Bethel Men’s shelter, The Jaeger

COT: Prayers for Ruby’s wife’s family and the loss of an uncle, prayers for Rainmaker to find a job (or start a business), praise for a 3rd grader coming home from the hospital, Praise for Kaiser and his wife’s prayer life, praise for cousin Eddie buying a new house.

TClap |
0

Tabata and Talk

WARMUP: Various Calisthenics
THE THANG: 6 rounds of Tabata (5-1min exercises) targeting upper body, core, Lower Body, and Total Body with
MARY: Various Ab Exercises
ANNOUNCEMENTS: Bethel Mens Shelter and Kenya Charity Drive (see Poppins for Details)
COT: Prayer Request for Kaisers Friends who were displaced by Home Fire 🔥.

TClap |
0

Pancakes with Scrambled Eggs and Bacon

Average age, 49, a bit young for my Q’s.
The youngster, Ruby Slippers let the way, followed by … everyone, he lead the way.
Soup To Nuts was notably near the front of the pack. Yes, he is the guy that delivers that huge Uline catalog to your mailbox every month.
YHC was the sweeper, apparently that is another way of say you are last, who knew.
The Thang:
We started with a short mosey to the Sugar Creek Elementary back lot, mostly for the light, I’m scared of the dark.
7 minutes of warm-up, windmill, SSH, other stuff. When we did the Hillbilly Walker, the mumble chatter was about Tennessee, OK South Carolinians.
Then back to the top of the hill. The board said 5-10-15-20 of each exercise, 5 at the top, same 5 at the bottom, 5-10 and the top, 5-10 at the bottom, and so on. There was also extra credit when you were done, for fast guys, I’m looking at you Ruby Slippers.
Some did burpees, some put their hands on the curb and did bunny hops, it was cute. I’ll grade YHC with a C- on burpees, done, was all of them with about 1/2 of them correct-ish and 1/2 – 1/2 arsed.
Other stuff, super hard core, liver eater stuff, jump squats, merkins, shoulder taps, pull-ups, you know. Just kidding, I’ve never done a pull-up in my life.
There was a lively discussion about counting, apparently touching one shoulder is a complete shoulder tap, who knew. I guess next time we just touch the left should 20 times and call it a day.
Then some curb and bear crawl stuff
Then the board flipped, another set of 5-10-15-20. This time we did not accumulate, but did go up and down the hill with only one exercise each trip.
That is about all we had time for, YHC was sweaty and hot as balls, dang weather is saweeet!
Return to Mary was 1.2 exercises and the clock struck 6.

Right about now, Saw Dust is under the knife for a toe deal, send prayers his way. Next week he will be hitting abs on a yoga mat at an undisclosed location … if you see him, join him for an LBC.

This was my first trip to Varsity, makes me want to change up the schedule, good so see some faces that I normally do not see.

Looks like we made it,
Barry Manilow

TClap |
0

Cinder Fella workout

WARMUP: Mosie
THE THANG: Part 1: Partner cinder block work 2 reps each – alternating run and work. Curls, Shoulder press, bench press, Upright rows Part 2: elevens at the pullup bars and V-ups at the bottom of the hill, maybe 2 miles and lots of shoulder work.
MARY: no Time
ANNOUNCEMENTS: Rooster, Jaeger and more
COT: Prayers, for Drop Thrill health, friends with Cancer and recovery .

TClap |
0

Honoring Battan Death March Survivors

WARMUP: The usual
THE THANG: Honoring Col Ben Skardon. Clemson University Class of 1938. Col. Skardon, U.S. Army (Ret.), passed away on Monday, Nov. 15, 2021, at the age of 104, days after being informed of the approval of his honorary promotion to the rank of Brigadier General.
Following his graduation from Clemson in 1938, he served in World War II as the commander of Company A of the 92nd Infantry Regiment PA (Philippine Army), a battalion of Filipino Army recruits on the Bataan Peninsula in the Philippines. He led his troops through some of the fiercest fighting of the conflict, earning the Combat Infantryman Badge, two Silver Stars, a Bronze Star with “V” device, and a Purple Heart during the first four months of the war.

On April 9, 1942, he became a prisoner of war when American troops were forced to surrender to the Japanese. He then endured one of the most notorious war crimes in history: The Bataan Death March.

Skardon survived the march and more than three years as a POW, despite becoming deathly ill. Two fellow Clemson alumni, Henry Leitner and Otis Morgan, kept him alive by spoon-feeding him and eventually trading his gold Clemson ring — which he had managed to keep hidden — for food. Leitner and Morgan did not survive the war. Their story is now told at every Clemson Ring Ceremony.

As WWII came to an end, Skardon also survived the sinking of two unmarked Japanese transport ships carrying him and other POWs to mainland Japan. Russian units finally freed him in August 1945. He went on to serve in Korea from 1951-52 and retired from the Army at the rank of colonel in 1962.

In 1964 he returned to his alma mater, joining the Clemson faculty in the Department of English, where he taught for more than 20 years until his retirement in 1985.

In 2006, at the age of 88, Skardon became the only survivor to walk in the annual Bataan Memorial Death March at White Sands Missile Range, New Mexico. He walked more than eight miles and returned to walk 12 more times, the last when he was 101. He came to consider it a pilgrimage, and his duty to walk in honor of his brothers-in-arms who did not return from the war. When the COVID pandemic forced the cancelation of the New Mexico event in 2020, a team of students, veterans, alumni and friends created the Clemson 8 Challenge to honor eight Clemson alumni who survived the Bataan Death March and carry on Skardon’s mission of honoring those who gave the ultimate sacrifice. Skardon, then 103, walked more than three miles for the event, which raises money for ROTC scholarships.
Among his numerous accolades, Skardon received the Clemson Medallion, the Alumni Distinguished Service Award, the Alumni Master Teacher Award, the Order of the Palmetto, and a Congressional Gold Medal.

In 2006 the Col. Beverly N. Skardon ’38 Clemson Corps Endowment was established to benefit ROTC cadets, and in 2013 the Col. Beverly N. “Ben” Skardon Clemson Ring Endowment was established to fund the Clemson Ring Ceremony. The flagpole in Memorial Stadium was dedicated to him in 2016.

The workout to Honor Col. Skardon was as follows:
104 Hand-release Merkins
800mm Run
104 Squats with Block
400mm Block Carry
104 LBCs
800mm Run
104 Curls
400mm Block Carry
104 Flutters with Block Overhead
800mm Run
104 Shoulder Taps
400mm Block Carry
MARY: Take the block back to it’s home behind the ROTC buidling.
ANNOUNCEMENTS: Sign up for the Clemosn 8 Challenge to honor those that survived the Batan Death March. https://runsignup.com/Race/SC/Clemsonoratyourownlocation/ClemsonEightBataanDeathMarchRemembrance
Great work D2D teams. Jaeger coming up.
COT: What’s said in COT stays in COT, but this is where you need to talk about what’s happening in your life that you need others to listen to. Be open and be there to listen to your brothers.

TClap |
0

From the transcript

WARMUP: selected from:
SSH, IW, HW, Flowing Yoga, Burpees, longish run, toy soldiers

THE THANG:
10 Donkey Kicks
20 Hand release merkins IN CADENCE
30 Jumping Lunges
40 Squats
Ran around a bit to make this happen in different areas
Stopped at the pullup bars for
10 dead hang pullups
10 knees to chest
5 burpee pullups
Bear crawled 100 yards at one point

NMM: (Cousin Eddie has asked Qs to share a bit of their story)
YHC somewhat laments a bit that I’ve never had a road to Damascus moment to share in testimony. However, like many I assume, my baptism has come slowly like a misting rain. Where, every so often I notice myself a little more marinated in the Spirit.

An honor to lead. Thanks for the opportunity.

A poem from the slack transcript of today’s Name-o-Ramas in The Fort:

Yea, this is what you got.
45 years. Nice Work
Doesn’t matter
I am like pleasure

This is a bit of a mix up
Cousins, cousins, respect, respect,
Just the last hour hat on cue,
most of them ran

This is a bit of a mix up
respect mathematics respect
It was intense
This is a bit of a mix up

TClap |
0

Seven Minute Burpees and Leg Day

WARMUP: Army Warm Up
THE THANG: 7 Min Burpees, 100, 200, 300 ladder, 100 Yd Plyometric Jumps, 200 Squats, 400 Lunges, Mile Run
MARY: N/A
ANNOUNCEMENTS: Nome
COT: General Health and Wealth to all Monday Morning Heros.

TClap |
0

The Fort with a side Clave Boss

WARMUP: Mosey around park with 3-4 stops for:
-1.5mi from Panera (BM/CB)
-Hillbilly Walkers
-ImperialWalkers
-Low Slow Squats
-MoroccanNiteClubs
-SumoSquats
THE THANG:
Starting on Morgan Street
Run to each corner and perform
5 Burpees
10Merkins
15 Squats
Zippering our way back to WEP
We hit 20 corners and ended with
100 Burpees
200 Merkins
300 Squats
And 3mi confirmed by Grinders watch
MARY:
3 stations of 10 CDDs
-10 Weezy Jefferson’s
-10 Rosalitas
-10 GasPumpers
ANNOUNCEMENTS:
The Yeager is coming 😳
COT:
YHC spread the news on Topic for February to be “Intimacy”…..which is a close and deep connection and relationship. This applies to all relationships and question for you all to challenge yourself is how are you deepening your relationships from SkyQ to M to 2.0s???
Are you a consumer only in your relationships?? Are you feeling the pain and joy of those across from you??
Get the conversation going!!!👏🏻💥🔥

TClap |
0