Tag: Nasa

Rings and Fires – 30JUN2025

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WARMUP:
Like we needed that. It was like 1000 degrees with 900% humidity. Warm? Yeah… we were covered.

THE THANG:
Grab a block. Head to the track.
5 manmakers (blockees)
10 goblet squats
15 curls
20 flutter w/press (2-count)
RUN 400M

Increase reps by 5 until 15 manmakers, then run 800M and ladder back down to 5. If you complete that. Repeato.

MARY:
No chicks.

ANNOUNCEMENTS:
Read your newsletter.

COT:
The 5th Core Principle.

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Multiples of 5

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WARMUP: Mosey to Print Shop

THE THANG:
5 pull-ups at the Print Shop.
Run to parking lot at the corner of Williamson St and Watson St. for 10 merkins
Down Williamson St hill to Fort Mill COG for 15 LBCs
Up Academy St for 20 step ups (10 each leg) nearby Craft Axe.
Back to Print Shop
~0.5 mile loop

MARY: Eh

ANNOUNCEMENTS:
Stuff The Bus, new scheduling platform, Bethel, etc.

COT: stays at COT

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The NOT SO Sweaty Barry

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If I missed your name, feel free to edit it in….

The weather did not agree with us, but I hope everyone had a nice evening at The Barry (aka The Sweaty Barry). I’m really not sure how a person could not have a good time with Milwaukee’s Beast and PBR being served.

Winner (repeat), Harry Carry … new traveling trophy awarded

Ruck winner (repeat), 3D … we’ll rustle up an award for the ruck winner next year

Thanks to the volunteers.

Thanks to the Rock Hill participants.

Thanks to Twister for gracing us with his presence.

Looks like we made it,

Barry Manilow

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Miles and smiles

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8 men showed up to <#C07HZGPBD9D> this AM for 3.6 miles of ruck and some lessons on where to buy grass fed beef and creatine. Great fun and sweat was shared by these awesome PAX, <@U686LEPLH> <@U0277A4AZC3> <@U19FA0Q8Z> <@U01E9QD5QQK> <@U08N41FCN0Z> <@U035XDY7ABC> and McHale (admins please approve his slack invite)

Thanks for the opportunity to lead <@U05TY21AC2X>

– I’d recommend checking out this workout site if you haven’t been.

Also, we have a team established for anyone looking to do the Novant Charlotte 1/2 marathon ruck.

https://runsignup.com/RaceGroups/17795/Groups/1841082

Team Ruckus
Password Hope

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Squatch Pond

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WARMUP: run to Church of God Worship Center, 5 SSH, 5 Seal jacks, 5 downdog merkins
THE THANG: pick up two 2lb weights, run to stairs at FM COG, calf raises on steps x10, SSH x10, seal jacks x10, run through upper lot of COG to Confederate St, turn right down Forrest St, turn right down Academy St, run up steps to 2nd floor of COG to perform SSH x10, seal jacks x10, derkins on picnic tables x10, run down steps, drop 2lb weights at corner of Academy & Withers, run up Withers towards the Print Shop to complete 5 pull-ups and 5 toes to bar, run out of Print Shop and cut through lot of Craft Axe, down Academy St to go pick up your 2lb weights at corner of Academy & Withers… RINSE AND REPEAT 2 more times
MARY: LBCs, Broga
ANNOUNCEMENTS: Trash pickup, Stuff the bus, Bethel Serve
COT: :pray: back to school

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Crazy 8

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WARMUP: Mosey to Grace Presbyterian Lot
FNG found pax there and joined
All exercises I/C

Windmills
Merkins
Cherry pickers
Low slow squats
Peoples chair with Moroccan night clubs and air presses

THE THANG: The Ladder
Complete each exercises followed by a mosey to the drop off circle and return. Add an exercise at each return. Go back down the ladder by dropping one exercise each round

5 burpees
10 diamond merkins
15 wide arm merkins
20 lunges (10 each leg)
25 squats
30 seal jacks

Moseyed toward COT with 5 burpees along the way

MARY: time for protractors, hello dollys and rosalitas. That took pax to 0600

ANNOUNCEMENTS: read your newsletter

COT: as always, 5th core principle

Thanks for the call, Half Shell :eye:

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Not All Heroes Wear Capes

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YHC brushed off the cobwebs from a weinke from 2017. It was hard then and even worse this time. Here’s what we did:

Warm-up
– 10 Low Slow Squats (IC)
– 10 Mountain Climbers (IC)
– 10 SSHs (IC)
Run the Main Street to Clebourne, to COT loop

Round 1
– 10 Burpees
– 20 Merkins
– 30 LBCs (Little Baby Crunches)
– 40 Squats
– 50 Calf Raises
Run the loop

Round 2
– 10 Wide Arm Merkins
– 20 Lunges
– 30 Flutters
– 40 Overhead Claps
– 50 Side Straddle Hops
Run the loop

Round 3
– 10 Diamond Merkins
– 20 Jump Squats
– 30 Big Boy Sit-Ups
– 40 Alt. Shoulder Taps
– 50 Moroccan Night Clubs
Run the loop

Repeat until time

NMM
When we’re young, our heroes wear capes. As we age, our new heroes wear flaws, scars, and wisdom. They quietly show up, do the work, and expect no applause. Growing up isn’t about losing heroes, it’s about finding real ones.

You men are my heroes. You each have special gifts that I admire. You may not see it, but we do. Spending time in the Gloom with you men makes me better. Thank you.

IJ

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King of the Ring – Round 2 – The Rocket Burner

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Ring of Fire – King of the Ring Challenge
Round 2 – Previous Kings are Q
Oh the humidity was cranked up!! Soupy swampy hot. ZERO breeze. Excellent mumblechatter in COT while we all stretched out. Senator Tressel came in hot, but caught up to us on the warmup run. 13 dawgs let loose!!

Warmup:
Slow run loop around the parking lot, approx. 400-500m, then circle up near COT for the following:
– 20 SSH
– 10 WM
– 15 MNC
– 15 IW
– 10 Strawberry pickers

Then mosey over to the USMC JROTC building, roadway near the sidewalk to the pull-up bars for…..

THE THANG:
The Rocket Burner Circuit
Setup: 5 stations, each with an exercise. Some have modes of transportation listed to get to the next station. PAX are to grab 2 cinder blocks from storage and put them on the roadway near the sidewalk to the pull up bars. Then get after it. Cones were used to mark station locations. Station 1 was at the pull-up bars, station 2 was at the roadway, beginning of sidewalk to pull-up bars, station 3 was along the roadway, towards A.O. Jones, approx. 5-60 yds away, station 4 was same location as station 2, station 5 was at bottom of hill at stop sign. That is the circuit.
Do the work. No music, just work. Once all stations are done, scoring of one round is once you return to station 1 to start over. King is the one who does the most rounds.
Stations and MoT are:
1. 5 pull-ups, frolick (walk, skip, whatever) to #2
2. With one cindy, 15 overhead presses, then farmer’s carry BOTH blocks to #3
3. With one cindy, 15 curls, then farmer’s carry BOTH blocks to #4
4. With BOTH cindies, 15 deadlift into calf raise. Full up, full down. Then no more cindies. Run downhill to #5.
5. 5 burpees, 20 lunges (10 ea leg), 25 LBC. Run uphill to #1
6. That is one round
7. Repeat

WINNER IS: BAND CAMP!! He was a machine, cranking out almost 6 full rounds (or was it 6 full, started on 7th?). Harry Carry was hot on his heels. Everyone cranked out at least 3. I got 4 full, started on 5th, but threw in the towel after pull-ups. A lot of excellent mumblechatter and push/pull from each PAX. Guys were REALLY going after it, pushing hard. No cinder blocks were harmed, too. :blush:

Stored the cindies just in time to get back to COT right at 6.

MARY: None

Announcements: The Barry is coming!! Read your newsletter, get involved!!

COT: A lot of P&P lifted. Do not carry it all inside.

Cake Boss came up with a GREAT idea with this King of the Ring challenge. Looking forward to the next rounds!! BRING IT!!!

Thank you for the opportunity to lead. Blessings and SYITG.
-NASA

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At a Crossroads

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4 minnows (NASA, Peach Stand, Vuvuzela, Grout)
2 ruckers (Skipper, Warning Track)
WARMUP: it was already warm when we got there
Mosey to the 4 corners by the church for….
THE THANG:
Mosey on over to the corner of Academy and Withers, via Main to Confederate. Academy and Withers is the start point of The Cross workout:
– Up the hill on Withers to the parking lot at the top of the hill. 10 Merkins and 15 2ct mountain climbers
– Back down to start point, then 1 burpee
– Down Academy towards Fort Mill Church of God. Stop at the student ministry building. 10 Merkins, 15 LSS
– Back to start point, 1 burpee
– Up Withers to corner at Confederate, 10 merkins and 15 LBC
– Back to start point, 1 burpee
– Down Academy to corner near Main, 10 merkins and 15 2ct fullter
– Back to start point, 1 burpee
– Rinse and repeat, adding 1 burpee each round
– Everyone got through 3 complete rounds, some hard chargers started on a 4th
– Back to COT

Total count:
3 miles even, at least 24 burpees (some did extra, starting round 4),  and minimum of 120 merkins, 45 MC, 45 LSS, 45 LBC, 45 2-ct flutters.

MARY: about 2 min worth
ANNOUNCEMENTS: Convergence tomorrow! Bethel Men’s Shelter meal service tonight. Read the newsletter and get involved.
COT:
A lot of P&P lifted up. Enjoy the freedoms provided to you by this great nation, and safely celebrate it’s freedom and birth tomorrow.

Blessings and SYITG
NASA

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Pyramid of Pain

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WARMUP: Circle up in the parking lot at COT for the following, all 4 count:
– 15 SSH
– 10 WM
– 15 IW
– 15 MNC
– 10 Strawberry pickers
Then mosey to the parking lot entrance on Main St by Hobo’s for…….
THE THANG:
Pyramid of Pain
Workout area is the parking lot behind Hobo’s, from entrance on Main to entrance on Clebourne. 7 exercise stations, first one right at the lot entrance on Main, each approx 25-30 yds apart, with the final station 7 at the entrance on Clebourne. Stations are:
1. 5 burpees
2. 10 cinderblock curls
3. 15 cinderblock overhead press
4. 20 LSS
5. 25 merkin
6. 30 LBC
7. 35 flutters 4 ct
Method
Start at station 1, do the exercise. Lunge walk to 2, do the exercise. Then run back to station 1. That is round 1. Repeat, but each round you add on an exercise station, doing each station, do not skip any as you progress towards each station. Lung walk to each station, then run back to starting station 1.
Rd 1
Station 1 + Station 2
Rd 2
1 + 2 + 3
Rd 3
1 + 2 + 3 + 4
And so on until you get to station 7

Everyone finished all stations. The plan was to then, after you finish station 7, do NOT run back to starting station 1, but instead cross the railroad bridge on Clebourne, then stop at the field that COT is on the opposite end of (approx 80 yards?), then bear crawl across the field to the gravel lot, then run back to starting position 1 and repeat. We ran out of time, so after we finished station 7 we just ran across the field to COT just in time for 6am.

Everyone did GREAT! Mumblechatter was excellent, humidity was off the charts, we all put in a solid effort of pain and sweat equity. I will Q this again if given the opportunity, but will skip the warmups so we can do the bear crawl to COT.

MARY: None
ANNOUNCEMENTS: A LOT going on. Read the newsletter, reach out in COTs and get involved.
COT: A lot lifted up. Do not forget to celebrate the good things, good moments in life, do not just focus on the negative or bad. Little victories. They help change the prism of how you look at things. If you only tend to focus on the bad or negative, that is all you will see. Do not let the good things slip through! Change that prism, one little victory at a time.

Thanks for the opportunity to lead.
SYITG
-NASA

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