Tag: Nasa

Grating of Cheese

Leave a comment

We started the workout off this morning with some foreign concept…this thing called stretching, and the PAX dug it.

7s – Burpees and squats with a loop around the parking lot in between each set.

The Cheese Grater – This was a fan favorite this morning. It is similar to an Indian Run :running: but you are planking with bear crawls and pushups. It was terrible as Sir Charles says.

Dora: Partner 1 – 100 flutters, 200 Hello Dollies, and 300 LBCs. Partner 2 – Run a lap around CVS.

Back to COT for prayer slow and praises.

Prayers for Half Shell’s mom, Charlie Kirk, family, and country.

Jwow

TClap |
0

Inaugural The Fort 9/11 Memorial Stair Climb

Leave a comment

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.

TClap |
0

Remember 9/11

Leave a comment

WARMUP:
THE THANG: partners up while partner 1 runs hill partner 2 does 9 burpees, 11 squat jacks, step ups until partner returns rinse and repeat for entire workout. Climbing stairs and being prepared for whatever comes our way is what we get to do and need to be prepared to do. Keep up the hard work.
MARY:
ANNOUNCEMENTS: inverted, convergence, golf
COT: prayers for our country and being the light to our neighbors. Show kindness and love

TClap |
0

Legs and core plus broga

Leave a comment

WARMUP:
Windmills, Moroccan night clubs, low slow squats, mosey to benches, number of pax x 2 for step ups on the benches

THE THANG:
Leg web :leg: :spider_web:
1 squat, 4 cal raises; 2 squats, 8 calf raises… progressive to 10 squats and 40 calf raises
Run to bars, not really, we couldn’t run, so speed walked to pull up bars.
Run to bottom of hill, 10 SSH, NUR (run backwards) to first tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to second tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to third tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to fourth tree :deciduous_tree: and do 5 squats; a few pax did an extra circuit.
ABS web
1 big boy sit up, 4 heel touches; 2 BBSU, 4 HT… progressive to 10 BBSU and 40 HT. Lots of mumblechatter after this one.
Mosey to COT AREA

MARY:
Broga for 13 minutes. Great way to end a simple but effective workout.

ANNOUNCEMENTS:
flag handoff to Splinter; 3,4,5 and 6 folds by different PAX

COT:
Stays in COT

TINSEL :christmas_tree:

TClap |
0

Golden Corral – 8/26/25

Leave a comment

WARMUP:
SSH
Imperial Walkers
Hillbilly Walkers
Cherry Pickers
Windmills
Moroccan Night Clubs

THE THANG:
Tour de Stockbridge parking Lot
10 reps of each exercise
Follow the MOT for that section
section 1-7: Bear Crawl
1. Squats
2. Merkins
3. Big boy sit-ups
4. Calf raises
5. Hello dollys
6. Burpees
7. Flutters

Section 8-13: Crab Walk
8. Shoulder Taps
9. Am Hammers
10. CDD’s
11. V-UPS
12. Dips
13. Seal Jacks

Section 14-20: Lunge Walk
14. OH raises
15. Derkins
16. Low Slow squats
17. Plank Jacks
18. Bobby Hurley
19. LBCs
20. Box Cutters

MARY:
ANNOUNCEMENTS:

COT: prayers for StandUps Uncle with cancer, USC students active shooter false alarm

TClap |
0

Minnow Pond – 8/21/25

Leave a comment

17 at Minnow Pond for 3.5ish miles and a bounty of plank jacks, HR merkins, jump squats, and flutters. Route: Confederate, Country Club Dr, Academy, Monroe White, repeat 2x.

My message: Who is watching you? Is it someone younger? Older? What would they say about you? Are you leading by example? Are you leading through your words?

Thanks for the opportunity <@U686LEPLH> .

<@U03066JLPM0> <@U038GMXLKFC> <@UGND8G4TD> <@U02DKM63B7B> <@UJKGM3VKJ> <@UMB4FRCMA> <@U08GGTLHL> <@U038UMUEB29> <@U5DKASDQU> <@U5RTPS4M8> <@U6AS1MBPG> <@UMRNJ46AW> <@U04M7P605SM> <@U01NGHPR2HW> <@U01BA80UZCY> <@UST30T7FF>

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Rain Was Right On Time

Leave a comment

WARMUP: Run To Business 21
THE THANG: Thought we would have a dry morning but Mother Nature had heavy rain in store for us. It started pouring exactly at 0515 and lasted to about COT. Some pole dancing was on tap for my Q at Minnow Pond so I had pax mosey over to business 21 where there are 5 telephone poles about 1/8 mile apart. Pax started at pole 1 did an exercise and ran about 1/4 mile to road sign and ran back up hill to first pole do exercise then move to second pole and do that exercise. This pattern continued to all 5 poles where completed. Exercises were 10 reps at each pole of Hand Release Merkins, Big Boys, Monkey Humpers, Carolina Dry Docks and Hand Release Diamond Merkins. 3.5-4.25 miles where ran.
MARY: nope
ANNOUNCEMENTS: Golf Tournament October 20th Waterford Golf Course.
COT:

TClap |
0

Pendulum 8s

Leave a comment

WARMUP: mosey through the stopping points
THE THANG: Starting at top of Dave Gibson hill on middle school side and running to 160 we did 8s with 7 burpees at the top, 1 navy seal burpee at the bottom, 7 burpees at the top at 160 and 1 navy seal burpee back at the bottom. We reduced distance up Dave Gibson each round and went down to 6-2-6-2 on burpee- navy seal burpee.
MARY: she didn’t show up
ANNOUNCEMENTS: newsletter
COT: yep

TClap |
0

Double Deuces at The Corral

Leave a comment

NO RAIN!!! I used my super secret weather control satellite, that the conspiracy theorists say the government has, to turn it off just in time for 0515 start. All that did was ramp up humidity though. Back to the drawing board on that….
WARMUP: Quick jaunt to the roundabout median down Stockbridge Dr towards the apartment complex. In the circle median, circle up for the following (everything 4 count):
– 15 SSH
– 10 WM
– 15 IW
– 15 MNC
– 10 strawberry pickers
Then mosey through the apartment complex to the other roundabout, with the fountain, and to the corner of the apartment complex entrance at Grant Farm Dr for…..
THE THANG:
Pendulum 22s
The apartment complex entrance at Grant Farm Dr, near the water fountain, is ‘home base’. We will be doing 11s, but up both hills on Grant Farm Dr, the pendulum, so it is 11s x 2 = 22s. Do the exercise at home base, run up the hill towards 160 to the fire station, do the exercise at the fire station, then back down to home base, do the exercise again at home base, then run up the other hill to to exercises at the corner of Palmdale Walk Dr and Grant Farm Dr. Then run back down to home base. That is one round. In form of 11s, you start off at 1, 10, 1, 10, then round 2 is 2, 9, 2, 9, then round 3 is 3, 8, 3, 8. Continue all the way to 10, 1, 10, 1. Exercises are:
– Home base – 10 LSS hand touch to ground
– Fire station – 10 merkins
– Palmdale Walk corner – 10 CDDs

If you got all the way to the end, you end up doing 110 LSS, 55 merkins, and 55 CDDs, and about 3.2 miles with hills. That was a burner!

Senator Tressel and Autobahn finished it. Myself and Half Shell got to starting the last round. GREAT PUSH by all!!

MARY: No time
ANNOUNCEMENTS: Read the newsletter, get involved.
COT: Alot lifted up.

Thanks for the opportunity to lead! SYITG
Blessings,
-NASA

TClap |
0

Deconstructed Burpee Ladder

Leave a comment

WARMUP: Quick lap around the main parking lot (not going behind the stores), then circle up for the following, 10 of each:
– SSH
– WM
– IW
– MNC
– Strawberry pickers
Then mosey not too far from COT for….
THE THANG:
Ladder of Deconstructed Burpees
A loop of .25 mile was set up, the same one we used as a warmup.
Do the exercises, then run the loop. The idea was in each round, you do an exercise that is part of the standard burpee.

Ascending ladder (run a lap between each round)
Round 1: 1 burpee + 10 hand-touch squats
Round 2: 2 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions
Round 3: 3 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions + 10 merkins
Round 4: 4 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions + 10 merkins + 10 jump squats w OH clap
Descending the ladder (run a lap between each round)
>> Take off 1 burpee and 1 exercise
Round 5: 3 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions + 10 merkins
Round 6: 2 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions
Round 7: 1 burpee + 10 hand-touch squats
>> Rinse and repeat

Everyone got 2 full completions of this, and completed another full ascension. Some started on another descension and completed that too. Overall everyone, except me, got at least 3 miles. Good push by everyone.
MARY: No time
ANNOUNCEMENTS: Mentioned some of the things in the newsletter. Read it. Get involved.
COT: Alot lifted up.
Thanks for the opportunity to lead. SYITG.
-NASA

TClap |
0