Tag: Sasquatch

Prison Squats

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WARMUP: Run to hill @Gold Hill Elementary and did 15 SSH
THE THANG: 10 prisoner squats 10 big boys 10 merkins at every light pole up hit every light pole down w each 3 set exercise.
MARY: running back to COT
ANNOUNCEMENTS: Dam Bar, boat show per Mark Nestle
COT: what happens stays

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Eve of the Lord’s birth – convergence

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WARMUP: The usual
THE THANG: DH-type-stuff
MARY: worked into Thang
ANNOUNCEMENTS: Newsletter & upcoming changes
COT: Lauren Hope Styles (sp?) – 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around helping others find their purpose

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Marathon Pace

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WARMUP:
SSH IC x 10
Squats x 10
Merkins IC x 10
Moseyed across Dave Gibson to the Ben Casey cul-de-sac and repeat above
Moseyed to down through the parking lot to Patricia Ln and Dave Gibson and repeat.
Reverse route and head to the Urgent Care corner of the Earth Fare Plaza
Total distance = ~0.9 mi.

THE THANG:
Sprint from the Urgent Care corner, around the back of the Earth Fare, to the stop sign on the Pet Supplies Store (~250m). Recovery walk towards the start.
Repeat 5 more times.
Total distance = ~ 1.32 mi.

Big loop (Urgent Care to 160 to Len Patterson and back to Urgent Care, running in front of Earth Fare) with 10 merkins, 10 squats, and 10 big boys at the end of the loop. Goal is to complete the loop at least 3 times.
Total distance = ~1.2 mi.

Back to COT and wrapped up with 10 SSH IC, 10 merkins IC, and 10 Big Boys up 1 cadence.

ANNOUNCEMENTS:
Christmas Eve convergence, Slow Burn only AO opened on 12/26, Bethel on 1/1, New AO format starting in the New Year for select few AOs
COT:

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An Even Thousand Reps

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WARMUP: SSH, IW, Cherry Pickers

THE THANG:
100 Merkins
200 LBC
300 Squats
400 Calf Raises

Method:
20 reps at a time until total reps are complete.
Eg 20 reps each of merkins, LBCs, Squats, and calf raises until 100 merkins have been completed. Continue with LBCs, squats, and calf raises 20 reps at a time until LBCs are done.

At the last 100 calf raises switch to toe raises.

MARY: built into the “Thang”

ANNOUNCEMENTS: Christmas Eve Convergence, bethel, and NYE Convergence.
COT:

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Afton loops

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WARMUP: pre-run Ben Casey thru parking lot down to Patricia lane and back to launch + 20 SSH
THE THANG: Dave Gibson > Emory > Braden Pkwy > Afton Way with stops along Emory for houses with Christmas lights (total: 1 burpee, 6 Merkins, 8 squats ; distance 1 mi)

Afton Way loop (4 loops x 0.5mi/ea = 2mi)
4 x 3 = 12 squats at start
4 x 3 = 12 merkins at backside intersection with Lizzie

Back track 1 mi up Emory the way we came stopping for count of Christmas lights again.

Had a little time left when we got to Dave Gibson, so did another loop through business park (Ben Casey > Patricia lane) with another 5 merkins before heading back to COT

Totals:
4.87 mi
20 SSH
2 Burpees
29 merkins
28 squats

MARY: she stayed in bed

ANNOUNCEMENTS:
12/24 convergence at NAFO
12/25: all AOs closed
1/1 convergence tbd
F3 Rock Hill coat drive

COT: prayers for MRI tests and results; college grad and job placement; college students returning home for holiday; peace among the holiday chaos.

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Parading around Minnow Pond

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Temperature was 40 degrees however it was a bit windy. The Pledge of Alliance was recited, the Pax were counted and instructions were given.

WARMUP: N/A for Minnow Pond

THE THANG:
Following the FM Christmas Parade route, Pax were to complete the following exercises at stops along the way:

10 burpees
20 big boys
10 lunges each leg

Stops were the following:

Unity Presbyterian
Corner of Main and Tom Hall
Corner of Main and White
Lot beside FM Town Hall
Lap around WEP

Once complete, Pax were to reverse the route with stops along the way until COT.

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What it is to be a Good Man

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WARMUP: In Cadence: Imperial Walkers, Cherry Pickers, Hillbilly Walkers & Windmills. Counted off.

THE THANG: Took off for a basic run and boot. 3.02 miles with stops along the way.
Pain Station stops included: merkins, squats, burpees, cocaine bear crawls, Carolina dry docks, jump squats, etc as we moseyed from COT to Dam Rd and back.

Many words were given and they all mattered and defined. From honest, accountable, virtuous, dependable etc all great words. There is no perfect definition but we should all be striving to make sure we are doing all we can to be a Good Man because the world badly needs Good Men. The words above that we do without thinking keep it up, those that we have to strive to do better at – keep working at it – the world needs GOOD MEN. You have 31 days to close 2025 and set the tone for 2026 – go be a Good Man!

MARY: Sprints, hot white speed sprints!

ANNOUNCEMENTS: Announced, Fort fill free to edit – Rock Hill announcements pertinent to Fort is F3 in RH Christmas Parade this Friday Dec 5th – see me if you’d like to join. SLT Handoffs Jan 1st NYD Convergence.

COT: Prayers and praises and I prayed us out.

Thankful for the privilege to lead this workout.

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Clock Work and Ladders

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WARMUP:
20 SSH IC
10 Windmills IC
10 Cherry Picker IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
5 Burpees OYO

Mosey the course

THE THANG:
Clock Work – Merkins
1,2,3,4,5,6,7,8,9,10,11,12
Drew chalk hands on a clock.
How far can you go.
Start at 1, move to 2, etc.
Stay in plan position

Ladder Style Lightpost Workout
Station 1, 1+2, 1+2+3, etc

10 Lt. Dan Magic Legs
15 Seal Jacks
20 Mountain Climbers
25 LBC
30 Squats
35 Plank Jacks

MARY:
Clock Work – BBS
1,2,3,4,5,6,7,8,9,10,11,12

ANNOUNCEMENTS:
Thanksgiving Convergence

COT:
Show to know

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Charge!

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WARMUP: Jog with some karaokes, toy soldiers, and power skips.

THE THANG: Took the long way down the hill (Ben Casey to Patricia Lane)
At stop sign, 10 pulse squat to squat jumps (1 pulse squat and 1 squat jump is 1 rep)
20 lunges — single count
10 big boys

Ran to the basketball courts
10 modified merkins (similar to the squats, all the way down, halfway up, back down, then all the way up)
10 tricep dips
10 Mountain Climbers (double count)

Ran to Dam Rd.
10 burpees
10 side lunges (each leg)
10 Freddy mercury’s (double count)

Go in reverse and increase reps by 5

At COT complete burpees, side lunges, and FM (10 reps) then big loop around earth fare.

Wrapped up with 10 more modified merkins and squats

MARY:
ANNOUNCEMENTS: a lot going on in the fort. Check your newsletter.
COT:

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