Tag: HarryCarry

Planks on Planks

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RICHARD SHELTRA – ROUND 2

WARMUP: Plank while reading article. Mosey to cinder block area – SSH, windmill, imperial walker, hillbilly walker, moroccan nightclub, plank, etc for warmup.
THE THANG: 4 rounds of the following – 20 curls with cinder block, 20 OH presses – mosey down hill – 20 merkins, 20 LBCs, 20 flutters – mosey back up hill and repeat.. After completion of 4 rounds, mosey to main entrance of school to do 4 rounds of the following – 20 dips, 20 step ups, and 20 calf raises utilizing benches. Mosey to side of school to complete 4 rounds of wall sits while pax bear crawls out and crawls back. We then used light poles in the parking lot to complete 20 squats, 20 merkins, 20 carolina dry docks at each pole with lunge walks and bear crawls in between. Nur back to flag for mary.
MARY: American hammer, flutters, hello dolly, big boy sit ups, body destroyers until 6 am.
ANNOUNCEMENTS: Christmas Party!
COT: Prayers and praises.

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Park to Calhoun

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WARMUP: it was cold. we’ll warm up on the run
THE THANG: cover distance stop for:
5 burpees
10 merkins
15 squats
added some lunges once
did some leg lifts after a muscle up twice
bear crawled the length of Calhoun St. Parking lot twice too
covered 3.11 miles–except for Beaker (his strava only said 2.98, which feels like a failure on my part. see NMM below)
MARY: flutters in cadence for 1:30 to hit 0600
ANNOUNCEMENTS: Xmas Party 12/12, Bethel service tonight

NMM:

You ever just 3000% took care of everything and crushed it by all outward metrics, but you didn’t do it with JOY in your heart? So your wife, kids, or close friend noticed and it wasn’t the reaction you expected…even though the mission was fully accomplished

It isn’t enough to just do a good job

Handle the mess your kids created with success, but did it in a way that made them feel scared rather than safe? Failure

Take care of business for your family, but made your wife feel like it was a burden rather than a mission? Failure

Maybe it’s just me… 😉 Good thing failure is a way point and not an end point. Let’s stay after it!

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Deck The Halls with reps and running

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WARMUP: SSH
THE THANG: Deck of Pain on the main stage. The suit is the workout the number on the card is the reps.
Hearts: Merkins – Ace: Plank 60s
Spade: Squat – Ace: Wall Sit 60s
Diamonds: SSH – Ace: Line Jumps :left_right_arrow: then :arrow_up_down: 60s each.
Clubs: BBS – Ace: Feet on wall sit ups. X25
Joker: Lap around the Christmas tree then 10 burpees
90 reps each suit workout
Next up Indian run around WEP
Finally end up at the top of the hill on the south end for some 7’s with squats up top and v-ups at the bottom. Slippery slopes with leaves when going up and down. One casualty… RIP <@UMVTXH0BX>

MARY: she found us
ANNOUNCEMENTS: newsletter, Christmas party
COT: YES!

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Ice Ice Baby – Board pushing

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WARMUP:
Short: SSH, windmill, down dog, Honeymooner, Down Dog, sprinter stretch

Partner up with similar size guys. Each pair gets a brick and 2×4 board. Mosey to stadium

THE THANG:
All line up at the track by the field’s end zone line. Race your partner:
– Partner 1 performs “board push” across the turf (along end zone line) to the other side of the track
– Partner 2 performs Cindy carry around track, past the scoreboard, to opposite side of track by end zone line

Partner who loses: 5 burpees
~30s rest
Swap coupons with your partner and then race back in a similar fashion

Repeat until 5:45 – we got about 4 down and backs

Finisher: Board push sprint relay
– Split into two teams
– 1 pax at a time from each team performs a Board push down and back across the field,
– Relay race style, Cycle through all pax
– Losing team: no further punishment needed

MARY: 4 minutes of ab work, everyone got to call an exercise

ANNOUNCEMENTS: yes
COT: yes

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What it is to be a Good Man

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WARMUP: In Cadence: Imperial Walkers, Cherry Pickers, Hillbilly Walkers & Windmills. Counted off.

THE THANG: Took off for a basic run and boot. 3.02 miles with stops along the way.
Pain Station stops included: merkins, squats, burpees, cocaine bear crawls, Carolina dry docks, jump squats, etc as we moseyed from COT to Dam Rd and back.

Many words were given and they all mattered and defined. From honest, accountable, virtuous, dependable etc all great words. There is no perfect definition but we should all be striving to make sure we are doing all we can to be a Good Man because the world badly needs Good Men. The words above that we do without thinking keep it up, those that we have to strive to do better at – keep working at it – the world needs GOOD MEN. You have 31 days to close 2025 and set the tone for 2026 – go be a Good Man!

MARY: Sprints, hot white speed sprints!

ANNOUNCEMENTS: Announced, Fort fill free to edit – Rock Hill announcements pertinent to Fort is F3 in RH Christmas Parade this Friday Dec 5th – see me if you’d like to join. SLT Handoffs Jan 1st NYD Convergence.

COT: Prayers and praises and I prayed us out.

Thankful for the privilege to lead this workout.

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Don’t drink the ‘Mountain Dew’

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7 PAX from Stockade came over to see what I was doing at Slowburn.

Warm up
Accumulator board (up to 6 exercises), run in between
Wall sits and burpees
Back to the board for exercise-run-exercise-run-etc
Finished with a properly executed Mary

Note to self: there are 2 sides to a board, one side for Oldburn PAX, the other side prepare for when the PAX from Stockade show up

Thank you for the nod Peach Stand

Looks like we made it,

Barry Manilow

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Farmers bring in the Thanksgiving holiday

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WARMUP: motivators from 5
THE THANG: 2 minute farmer carry followed by 1 minute workouts. We mixed in multiple rounds of running to the pull up bars and laps around the track to honor Splinter who is DR.
MARY: mixed in throughout the workout as multiple PAX prescribed more pain into the mix.
ANNOUNCEMENTS: read the newsletter. Lots of upcoming events.
COT: Thanksgiving takes a lot of work. Be thankful for those that are in your life and that you don’t even know who have helped get food on your Thanksgiving table. It’s easy to complain about circumstances in your life, but practicing gratitude helps keep complaining away.

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Lucky Sevens

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Began with short mosey followed by a warmup: SSH, windmills, imperial walkers, low slow squats, peter parkers and some plank stretches (up/down dogs).

Ran to the benches and did: step ups, derkins, butt touch squats, dips.

Ran to parking lot and did lucky sevens, started with:
7 burpees, run loop
14 merkins, run loop
21 SSH, run loop
28 squats, run loop
35 flutters each leg, run loop
28 squats, run loop
21 SSH, run loop
14 merkins, run loop
7 burpees, run loop

Loop alternated between the 800 feet of the outer loop or the 550 feet of the inner loop.

Mary: round robin; Freddies, flutters, box cutters.
Fini.
COT

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New Beginnings

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WARMUP:
Short mosey around the parking lot and then stopped for warm up: 15 SSH, 15 IW, 5 burpees, 15 Windmill, 5 burpees, 10 Potato PickerS
THE THANG:
Started with 4 corners: 15 Merkins, 15 jump squats, 15 LBC, 15 lunges. Rinse and repeat 2 more times with reps of 10 & 5 with some backwards running.

Mosey to get some cinder blocks and head to front of elementary school. Partner up for 100 Shoulder Press, 100 curls, 100 squats and 100 derkins while partner runs the parking lot.

MARY:
Plenty to close out the workout
ANNOUNCEMENTS:
COT: I brought us out. Grateful to be able to lead.

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Milwaukee Nine

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Started with a run back behind the high school.
Stopped for a warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low Slow Squats, Peter Parkers, Plank stretches.
Resumed running to the ROTC.
Delivered story about the Milwaukee Nine.
Workout:
11 burpees
Run (from the ROTC to AO jones and back; total of 500m)
11 burpees
24 merkins
Run
11 burpees
24 merkins
17 lunges (ea leg)
Run
11 burpees
24 merkins
17 lunges (ea leg)
90 crunches
Run
11 burpees
24 merkins
17 lunges (ea leg)
90 crunches
100 squats
Run
End
COT

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