Tag: Nasa

Copperheads and Coyotes

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WARMUP: None
THE THANG: We ran! Or rather swam in the thick humidity. 4 runners, 2 ruckers. Run route was:
Out to Dobys Bridge, left onto it. Then right into Dominion Bridge neighborhood. Exit hood left onto Whites Rd. After a quarter mile or so, take a right into Catawba Ridge HS. Take that access road all the way behind the school to where the baseball/softball fields are. Stay on the outer perimeter of that parking lot, bearing right, heading in the direction towards the Parkway. Turn right to run along the front of the school, then cut across the sidewalk that connects to the East parking lot, near the band practice field. Stay on the outer perimeter of it, then turn right, headed to where the Snake Pit AO meets. Run the perimeter of that lot, interrupting the Snake Pit PAX, then exit the school. Cross over Whites Rd into Forest Creek Middle School. Run around the perimeter of the school, then back to Whites Rd. Right on Whites, then right back into Dominion Bridge neighborhood, then back to COT.
MARY: none
ANNOUNCEMENTS: read The Fort Weekly newsletter and get involved.
COT:
A LOT lifted up. June is Men’s Mental Health Awareness Month. We don’t hear much about it at all, and that needs to change. Considering that 80% of all suicides globally are men, the awareness is much needed. Also considering that at least half of the men in the world will have a mental health issue in their life, yet less than 30% will not discuss it or seek help, the numbers are against us. It is the byproduct of societal expectations and stigmas, but also the expectations and perceived norms we put on ourselves. Yet men are suffering, falling apart inside, but the facade of smiles or toughness is all people see. I opened up about how I’ve been dealing with issues over the past year or two, and my mom getting sick then passing away only magnified it all. I’m done with covering it up, and I am working towards getting better. Another PAX shared his story about getting in a bad mindset, dealing with mental health issues himself, even thinking about ending it all via suicide. One thing that helped was breaking down the wall, the facade, and opening up about it. He mentioned that even being out in the gloom talking to guys helped. Don’t isolate.

A quote I recently saw really stuck out to me:
Suicide is a very permanent solution to what are often temporary problems.

Life is precious. Yes, it is full of ups and downs. Add expectations and what not to those downs, and it multiplies the weight of those burdens, then you end up pulled down a deep worm hole really quick. One that seems impossible to get out of. If you seek help, it makes things a little easier. We men are happy and fulfilled when we provide, build, create, teach, love, and help others in various ways, but we don’t do that very well for ourselves. Educate yourself about Men’s Mental health issues. Education is power, but it also helps you see the signs. Signs in others and in you. Raise awareness starting with you, then help beat the drum. It may not get as popular as Save the Ta-Tas (Breast cancer awareness month), but we all need to help elevate it.

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

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The Lane

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Warm up: SWIMLAPPs
SSH, windmills, Imperial Walkers, Moroccan N/Cs, low slow squats, arm circles, Peter Parkers, plank stretches.

Thang: The Lane. Do as many rounds as possible.
Pax get two cinder blocks and just need to follow the signage.
Start with 15 OH presses (w/ one block) at road, adjacent to the pull up bars.
Farmers carry about 300 feet (to the paint)
Ground the blocks, run to AO Jones (about 450 feet)
Do 15 burpees, run back to the blocks
Farmers carry back to start/finish line
Ground the blocks, do 15 OH presses with one block.
Run down to the stop sign,
Do 30 LBCs.
Run back to start/finish line.
Make a tick mark
Repeat. Starting with 15 PH presses.

Did this for about 30 mins. Got about 4 rounds in.

Cindys go back, run to shovel flag, some light mary.
Fini
COT

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What’s the Cadence

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WARMUP: LOL. Just counted # of packets
THE THANG: Jog to town of Fort Mill wall 15 Derkins in cadence, jog to WEP stage 20 LBCs in cadence, Jog a loop round WEP back to stage 25 Merkens in cadence, jog to Massy Hill 15 squats in cadence. Rinse and repeat OYO. Some got 3 the King (Max) got 4.
MARY: brief. Don’t know grabbing phone.
ANNOUNCEMENTS: newsletter.
COT: what happens stays

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Honoring the 4,414

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WARMUP: none
THE THANG:
Tomorrow is the 81st anniversary of D-Day. 81 years ago isn’t that long ago. Tens of thousands of troops from 15 Allied nations had the unified goal to stop a madman from taking over the world. Many knew they were not coming back, yet they had no reservations about stepping up to perform the daunting tasks ahead of them. 4,414 Allied troops were killed in action, approx 2,500 of them from the USA alone. About 2/3 of them were KIA at the 5 assault points, beaches at Normandy- Utah, Omaha, Gold, Juno, and Sword. The remainder were KIA as paratroopers behind enemy lines. Today we honored them.

A 1,944 meter loop (1.2 miles for us Americans), with 5 pain stations for each of the landing zones.
Utah – 5 burpees
Omaha- 10 merkins
Gold – 15 big boy sit-ups
Juno – 20 CDDs
Sprint up the hill, then
Sword – 25 LSS
Repeat 3x

MARY: a little, about a minute worth
ANNOUNCEMENTS: read your newsletter
COT: this is the place to open up and share. I have trouble with this, but getting better at it. We spent a good 5-10 minutes sharing. Don’t take the COTs for granted. It may be the only place you can share your burdens with guys who literally have your back and support you. Most of the time after workouts we rush the COTs, eager to get home and get on with our days. Do not be afraid to be the one to tap the brakes, slow things down, and open up….or allow others to do so as well. We had some great conversations this morning. Warning Track put it well….vulnerability is not weakness, rather a sign of strength and leadership. I needed that COT today. Thanks fellas. Love you guys.
SYITG
NASA

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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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