13 YR Anniversary Convergence

WARMUP:
THE THANG:
Here is my weinke – Assassin

We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.

Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.

All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.

Convergence bootcamp Q- Backdraft

Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs

The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins

Group 3 13 pull ups 13 burpees

Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom

Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,

Mosey back to COT in original 3 man groups

KB workout- Boogie Nights

Ladder of pain- it sucked

MARY:
ANNOUNCEMENTS:
COT:

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Inaugural The Fort 9/11 Memorial Stair Climb

When: Saturday 9/13/2025, 06:00 – completion
Where: Nation Ford High School, Football Stadium
Why:
9/11 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as we knew it was forever changed after that day.
What:
In honor of the 24th anniversary of that fateful, horrible day, we will be doing a 9/11 Memorial Stair Climb.
Each of the NYC Twin Towers had 110 stories and 2,070 steps. The football stadium bleachers at Nation Ford High School (aka Honey Badger, Ring of Fire, and Varsity), there are 6 rows (the larger two-way rows) of steps, each row with 34 steps. Going up then down each of the 6 rows gets you 204 steps, which is one round. Repeat that 10 times, or 10 rounds, +1 more row, you have 2074 steps. We would run all 6 rows 10 rounds, then add one row to make it 66 rows total. Granted we’d be going up 66 times, down 66 times, but we’d get the total step count in. To keep things easy, we decided to do 11 total rounds.

After some encouraging words and lifting up some words in respect and honor of those lost, we set off. Some ran, some speed walked, others rucked. A few replicated the 60-70 lbs average load a fireman carries when prepped to fight. Coupons were added to the mix too. Work was done, excellent fellowship was shared, and the patches were well earned. Everyone did a GREAT job. It was quite a morning.

One thing – the stairs in twin towers, all 110 stories, would yield an elevation gain of 1,100 ft. Unfortunately, after 12 rounds or so, I only got 900 ft elevation gain. SO…..doing the math, next year we will be going for the elevation gain, which means we will have to do 15 rounds total of all those steps.

Thanks for the opportunity to lead.
NASA

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Beat Dahn n’Nat

WARMUP: IW, HBW, WM, MERKINS, MOUNTAIN CLIMBERS
THE THANG:
WHEELBARROW CRAWL WITH PARTNER 75 YARDS EACH
PARTNER CARRY 75 YARDS EACH
PUSH RESISTANCE WITH PARTNER 75 YARDS EACH

SESSION 1 – PARTNER WORKOUT
50 Burpees
100 Merkins
150 Squats
150 LBCs
100 Mnt. Climbers
50 Burpees
TIMER: 300 YARD RUN WHILE PARTNER WORK THROUGH THE WORKOUT LIST.

SESSION 2
50 Merkins
10 Burpees
20 Gas Pumpers
20 Jump Squats
Run Lap

30 Merkins
10 Burpees
20 Gas Pumpers
15 Jump Squats
Run Lap

10 Merkins
10 Burpees
20 Gas Pumpers
10 Jump Squats
Run Lap
MARY: NO TIME
ANNOUNCEMENTS: NEWSLETTER
COT: CLOSED IN PRAYER

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Inaugural The Fort 9/11 Memorial Stair Climb

Nation Ford High School football field stadium
06:00 launch

THE THANG:
Inaugural The Fort 9/11 Memorial Stair Climb
9/11 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as we knew it was forever changed after that day. This will be in honor of the 24th anniversary of that fateful day.

Setup:
Each of the NYC Twin Towers had 110 stories and 2,070 steps. Looking at the football stadium bleachers at Nation Ford High School (aka Honey Badger, Ring of Fire, and Varsity), there are 6 rows (the larger two-way rows) of steps, each row with approx 34 steps. Going up then down each of the 6 rows gets you 204 steps. Repeat that 10 times +1 more row, you have 2074 steps. We would run all 6 rows 10 times or rounds, then add one row to make it 61 rows total. Granted we’d be going up 61 times, down 61 times, but we’d get the total step count in. To keep it easy, we would do 11 complete rounds of steps, or 66 rows total.

Some guys ran it, some guys walked it, some guys rucked it. A handful tried to replicate the 60-70lbs average load firemen carry when prepped and going in for a fight. Coupons were added to the mix as well. Work was done, great fellowship was had, and patches were well earned. A prayer or convocation was presented at the start to honor all those lost on that fateful day. Excellent job everyone!! Remember, we GET TO do things like this. #NeverForget

Thankful and blessed to lead this. It WILL be back next year!
SYITG,
NASA

AAR:
This was the first time doing this, and to be honest I did not perform a pre-run on this to see what those bleachers would give us as far as elevation. In the end, per Garmin, I did right at 902 ft elevation gain in 2.36 miles in about 1hr 15 min in 12.5 rounds of bleachers (some of that 2.36 miles was lateral, horizontal movement from stairs to stairs). I actually finished the 11 rounds in 1 hr, but went to help and motivate others. BUT – to achieve the 110 story height of the twin towers’ stair wells, you need 1,100 ft elevation gain. I was 200 ft short. With that, doing the math, one round of bleacher steps is 75 ft elevation gain. So in order to get 1,100 ft elevation gain, we would have to do 14.6 rounds of bleacher steps, so make it 15 to keep it easy. That is doable.

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Steel City— by the numbers

Steel City Beatdown – By the numbers

5 burpees OYO – 5 Pirates World Series Championships
13 SSH IC – 26 total reps for Steeler HOF Rod Woodson
5 burpees OYO – 5 Penguins Stanley Cups
6 Windmills – 6 Steelers Super Bowl Championships

1 Burpee OYO – 1 Olympic Gold Medal for Kurt Angle (he did it with a broken neck)

Mosey to the hill by the fire station

Inclined PAIN workout. You would do 3 burpees at the bottom of the hill and then do an exercise, go back to the bottom of the hill 3 more burpees, and then move up the ladder completing all exercises. Everyone loved this. All the reps represented the numbers of different Pittsburgh sports legends.

Steel City by the numbers Cont.

87 Mountain Climbers – Sidney Crosby
75 LBC’s – Mean Joe Greene
66 Flutters – Mario Lemieux
43 – Calf Raises – Troy Polamalu
32 – SSH – Franco Harris
24 – Freddy Mercury’s – Barry Bonds
21 Merkins – Roberto Clemente
10 Squats – Ron Francis
8 BBS – Willie Stargell
7 HR Merkins- Ben Roethlisberger

Mosey back to COT. If you got through it…446 reps…the exact number of Bridges within the Steel City.

Thanks to all who posted and embraced the legacy of PGH Sports.

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Title McTitle-Face

WARMUP:
– Air Squats
– Good Mornings
– Lunges
– The Windmill
– Imperial Walkers
– Hillbilly Walkers

THE THANG:
– Mike Tysons # 5
– Squats # 10
– Good Mornings # 10
– LBCs # 10
– Merkins # 10

After you completed the exercises you ran a lap. After each time you completed the thang you added one lap to the run.

Ended with some good ol stretching

MARY: Around The Circle
ANNOUNCEMENTS: Read your newsletter
COT: Yes, there was COT

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4 Corners

WARMUP: I felt that we need a little motivation so we did “The Motivator” then a few stretchy thing the moseyed to Harris Teeter lot.

THE THANG: we did a 4 corner work out. At each corner we performed the same exercise for the reps listed.

Round 1 – 7 Burpees
Round 2 – 14 Merkins
Round 3 – 21 LBCs
Round 4 – 28 Squats
Round 5 – 21 American Hammers
Round 6 – 14 CDDs
Round 7 – V-ups

We had a few minutes left to get back to COT where we ended with a little Broga.

ANNOUNCEMENTS:
Bethel Men’s Shelter 9/4
Intergence 9/13
HIM Camp
Read the Newsletter
COT: Prayers were made

Thanks again <@UQ50TPDLH> for the opportunity to lead!!!

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Variety is the spice of life

Warmup
– Moroccan Night Club
– Windmill
– Cheery Pickers
– Imperial Walker
Wind sprints with pain stations. -> run with your sand bag
– Three different cones to run to.
– Round 1
– Each cone 5 side straddle hop
– Each time you return to the base line Man Makers x 5
– Round 2
– Each cone 5 side American Hammers
– Each time you return to the base line Overhead throws x 5
– Round 3
– Each cone 5 side Shoulder Taps
– Each time you return to the base line Overhead Press x 5
Catch me if you can
– Partner up
– 1st person starts running with sandbag
– 2nd person does man makers x2 and then runs to catchup.
– Do one loop around the carline parking lot
Mosey to the parking lot
– Pain stations -> 45 sec exercise with 15 second rest -> two complete circuits
– Man Makers
– Overhead throws
– Overhead Press
– Bent over rows
– Flutter kicks with sandbag
– Squats with sandbag
– Curls
– Leg lifts
– Lunges
– Pecker Pointers.

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Steel City WK#1 EMOM

WARMUP:
We started with a mosey around the parking lot and circled up for:
• Side Straddle Hops – 20 IC
• Hillbilly Walkers – 10 IC
• Imperial Walkers – 10 IC
• Cherry Pickers – 10 IC

THE THANG:
Each round was (EMOM) Every Minute On the Minute for 5 minutes.
After each round, PAX ran a fast lap in the parking lot.

Round 1
• 5 Squats
• 10 Merkins
• 15 American Hammers (each side)
→ Fast lap

Round 2
• 5 Burpees
• 10 Seal Jacks
• 15 Overhead Press (with weight)
→ Fast lap

Round 3
• 5 Bonnie Blairs (each leg)
• 10 Tricep Extensions (with weight)
• 15 Calf Raises
→ Fast lap

Round 4
• 5 Monkey Humpers
• 10 Diamond Merkins
• 15 Mountain Climbers (each leg)
→ Fast lap

MARY:
(3minutes left at the end)
• 15 Flutter Kicks (IC)
• 15 Hello Dolly (IC)
• 15 LBCs (IC)

ANNOUNCEMENTS:
COT:

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BushHolePit. Best if used on or before 08/13/25.

17 men, 3 Ruckers and 14 of The Ungovernable, came to BushHolePit to celebrate National Left-Handers Day. Or just to workout. Whichever.

WARMUP:
Like we needed it warmer out there. But we did do a little moseying, windmills, mountain climbers, etc.
THE THANG:
We went the long way around the school (is there a short way?) stopping for some things along the way. Some Dora, some bear crawls, dips, step-ups, muscle ups, etc. You know what we DIDN’T stop for? Pull-ups? Why? Because the AO got all bougie and walled them off from us peasants. Oh well. I would elaborate on this mornings festivities, but I made no weinke and I am not smart enough to recall all the things.

All you need to know is Birdcage was there and you probably weren’t, so you missed out. Seriously, the guy is hilarious. Love him.

Ok, back to life.
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

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