Tag: Nasa

Loops of Clebourne

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Minnow Pond is one of the premier AOs in the Fort. Thanks to NASA for his leadership. YHC was honored to Q the workout and bring some pain to start the day. In addition, I wanted to bring a heartfelt message to the men as I am grateful to be their brother.

WARMUP:

No warmup. Pledge then 5 burpees
THE THANG:

Run Clebourne loops with 5 stops. Remove a stop for each loop the start over again when 5 loops have been completed.

Stop 1 – 5 burpees
Stop 2 – 10 merkins
Stop 3 – 15 Monkey Humpers
Stop 4 – 20 dips
Stop 5 – 25 Big boys

COT:

Strong COT this AM! Prayers and praises all around.

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Beat the deck #1

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WARMUP:
Quick warmup as we had a lot to cover. Cherry pickers and side straddle hops

THE THANG:
We had 9 cards face up and needed to guess higher or lower of any pile. Each card had a workout associated with it. You get the pick correct, we did 10 reps of the workout. You get the pick incorrect, you do 10 reps of the workout and a little jog to the sign and back.
2: Moroccan Nightclubs
3: Flutters
4: calf raises
5: American hammers
6: shoulder taps
7: big boy sit ups
8: Peter Parkers
9: Burpess
10: Merkins
J: cherry pickers
Q: imperial walkers
K: LBCs
A: Squats

430 reps total
10 jogs total

MARY:
Box cutters
Flutters
Freddie mercury
Body destroyers
Lbc

ANNOUNCEMENTS:
Tort and hare
Bethel men shelter
Fort mill care center
Varsity moving to an hour

COT:
Prayers and praises for getting up and coming out, new baby on the way, job interviews, Vuvu and his family.

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Meander around town

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WARMUP:
The pledge

THE THANG:
Launch point was parking lot across from old Hardee’s

Exercises
10 merkins
20 squats
20 LBCs

Loop
Run up main
Left at Post office
Left on Elliot
Left back to launch point.
Repeat exercises

Go one street farther each time past Elliot until you get to E Close St.

The. Reverse the route and work back.

All pax got 3 so got close to 5.

MARY:
ANNOUNCEMENTS:
COT:

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Honing our Hockey Skills

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WARMUP: Quick run around the parking lot, to where Golden Corral meets, circle up for the following:
– 20 SSH
– 10 Windmills
– 15 Imperial walkers
– 10 Moroccan night clubs
– 10 Strawberry pickers
Then run to the parking lot at Grace Presbyterian Church for the main event!

THE THANG:
As mentioned in 38 Special’s AAR writeup from Minnow Pond the day before, done in the theme of Happy Gilmore, I do indeed suck at hockey. BUT – what I lacked in skill I made up for in intensity. So in light of Happy Gilmore as well as the ongoing NHL Playoffs for the Stanley Cup, I put together something fun yet challenging to improve our hockey #3S2T.

An NHL hockey rink is 200ft long x 85ft wide. The large parking lot in front of the church is a little larger – approx 240′ x 100′. Go big and train to compete, right? There were 8 cones set up around our rink, each with exercises and a mode of transportation to the next cone. Start at cone 1, do the exercise, move to the next. Happy Gilmore may not have been the best skater or shooter, but damn he was intense. No rest in between as Happy would want it
Note: DC = double count
Cones:
1. ICING CALL on the opponent! Puck dropped but they won it. SKATE to go on defense! >> Eric Heiden’s to #2. (aka lateral lunge runs).
2. On defense in the corner. Happy falls on the ice and can’t get up! >> 30 dying cockroaches (DC) and 20 hammers (DC) >> Bear crawl to #3 (approx 25 yds)
3. GET UP OFF THE ICE HAPPY!! In front of the net, blocking shots. >> 10 burpees. >> Strides to #4 (think of a run while skipping, knees up high).
4. Happy was a pugilist. In the opposite defensive corner of the rink. Work on your enforcer abilities! >> 20 planks w alternating punches (DC), 20 Cobra Kai’s (DC) (while holding a deep squat, alternate punching) >> GO ON OFFENSE!! >> Strides to #5 (opposite end corner of the parking lot)
5. We are wide open!! Pass me the puck!! Signal your teammates >> 40 SSH (DC) >> You got the puck, move to the net! >> Strides to # 6 (center rink, offensive side)
6. TAKE THE SHOT!! Practice your SLAPSHOT!! >> 30 Apolo Ohno’s w arm swings. >> Bear crawl to #7 (opposite corner, offensive side, approx 30 yds)
7. YOU SCORED!! Now taunt the LOSERS!! >> 30 monkey humpers, 20 dirty dogs (10 each leg). >> Mary Katherine Lunge to #8 (a lunge walk, while you are lunging, you are extending both arms overhead, like a touchdown signal).
8. CELEBRATE!! Raise Lord Stanley’s Cup!!! At center rink. With a cinderblock, 20 curls then 20 overhead presses. Did you know: The Stanley Cup weighs 35 lbs, and a cindy weighs 38 lbs.
Back to #1, and repeat.

Everyone got in 2 full rounds. Mumblechatter was epic! A lot of 90s pop culture references, specifically Adam Sandler, Ben Stiller, and how they both tied in together on several movies. We even incorporated the Globo Gym Purple Cobras team entrance moves between 6 and 7 on round 2. Google it if you want to know what that was. We were tired but still had a blast.

Then…..we channeled a little bit of Metro’s Shore Card and carried all the coupons back to COT. There were 6 of us, but there were 8 cindies, a 30 lbs plate, and a 40 lbs sandbag. It all got back.

MARY: A little less than 2 minutes worth.

ANNOUNCEMENTS: Read your newsletter! Get involved!

COT: Had a LOT of P&P lifted up. Some good long discussions too. THIS is what it is all about.

Thanks Slapshot for the opportunity to lead.
Blessings and SYITG,
-NASA

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IPAX inspired workout

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WARMUP: SSH, Merkins, Run, Wind Mill, Squats, Run, Grave Cinder Blocks.
THE THANG: 35 yard Merry, one end do 50 reps of and exercise the use the corresponding MOT, then do 5 Burpees and return to the beginning using the same MOT and continue with the next exercise.
1. 50 Merkins, MOT Murder Bunnies
2. 50squats, MOT Broad Jumps
3. 50 Big Boys, MOT Bear Crawls
4. 50 CDD, MOT Lunges
5. 50 Mike Tysons, MOT Crawl Bear
6. 50 Chess Press W/CB, MOT OH Cinder Block
7. 50 American Hammer, MOT Lieutenant Dan
MARY:
ANNOUNCEMENTS:
COT:

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2025 PGA Championship – Quail Hollow

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WARMUP: Pledge of Allegiance
THE THANG:
Inspired by the 2025 PGA Championship at Quail Hollow this will be a loop with 18 stops. The distance between the stops are based on the length of the holes (slightly modified down to get us 3 miles instead of the actual length of 4.3). The stops were marked with cones.
•Red = Par 4 = 4 Burpees
•Yellow = Par 3 = 20 Big Boys
•Green = Par 5 = 20 American Hammers
•Green Mile = Written on cardboard signs

We stuck together for the first 8 holes (1.25 miles) and then I turned the fast guys loose to run the remainder of the course (1.75 miles).

I didn’t hear it all, but I did hear some great mumble chatter:
– “Where’s the cart girl?” – Cyclopes
– “What’s the distance from the senior tees?” – Barry Manilow
– “There’s no such thing as a par 6, right?” – Dark Helmet

Thank you Nasa for the call.

COT:
Thank you Slapshot for your dedication and efforts as the 1st F Q!

Congratulations Bonsai and Time Machine on taking on the 1st F Q roles and to Cyclopes on assuming the LDP role. Really looking forward to seeing what you bring!

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Block Party Beatdown

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WARMUP: SSH, windmill, cherry pickers, navy seal burpees (10 count movement)
THE THANG:
Mosey to Walter Elisha
Run to each park bunch and do 5 Navy Seal Burpees. Wait for the 6 to finish then run to next bench together.

Once we reached the grassy hill, we ascended the hill with various MOTs:
Run
Nur
Bear Crawl
Crawl Bear
Burpee broad jump
At top of hill, accumulate as many squats as you can until the 6 reaches top of hill. Careful descent down the hill.

Continue our mosey down the path to remaining park benches.

Mosey back to Massey hill – lunge to top parking lot where we did merkins, calf raises, and proved to ourselves we got better at navy seal burpees.

MARY: yes and we shared the areas of our lives we need help in
ANNOUNCEMENTS: yes
COT: had to be there

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Guess who’s back…back again

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WARMUP: pledge to the flag and disclaimer
THE THANG: on the corner of downtown, instructions were given for the .5 mile loop.
– merkins with a shoulder tap at the top (15) in corner one where we were at
– At the 4 corners bottom of the hill we did CDD (20)
– Ran up the hill at 75% sprint and flutters in the “smooth” parking lot at the top (25 double count)
– Ran to print shop for 5 pull ups
– Ran back to start…6 loops minimum was the goal.
MARY: just a bit
ANNOUNCEMENTS: newsletter with tortoise and the hare
COT: did it!

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Just a big suicide

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WARMUP: mosey up to the base of spring street, near where the old Hardee’s was
THE THANG: run up and down spring street, suicide fashion. Run out to the first cross street, and do 15 merkins, then return to start for 5 bomb jacks. Run out to the second cross street and do 15 merkins, then return to start for 5 bomb jacks. Repeat this for 3rd, 4th, 5th, etc cross streets

At the end of the workout, the pax gathered at the far end of spring street, and ran the half mile back to the start point at pace (some very fast)
MARY: there were a few interludes waiting for the pax to reassemble where some Mary was executed
ANNOUNCEMENTS:
COT:

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Fiddy Special

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WARMUP: Mosey with Toy soldiers and Karaoke. Merkins and Moroccan Night Ckubs the Tesh Way
THE THANG: mosey to grassy incline. 10 curtsy lunges at bottom of hill, walk backwards up the hill then 10 deep squats at top of hill. Rinse and repeat twice. Mosey to other side of shopping center. Do 50 of all the following exercises, but after each single set, take a lap. merkins, squats, Carolina dry docks, calf raises, curtsy lunges, LBCs and box cutters. Finish with my hip exercises.
MARY:
ANNOUNCEMENTS:
COT:

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