Tag: Sasquatch

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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When you show up to Band Camp without your instrument, you get Squatched

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WARMUP: Spectre reading message from Bandcamp – “Welp, Bandcamp overslept.” YHC leads SSH, short run to 160 and then Peter Parker and mountain climbers…
THE THANG: the route is called “The Reverse <@U014K6EAUFM> neighborhood” + add on of back entrance to Gold Hill Middle… intermittent stops throughout the route
3-5 reps of “windmill merkins” followed by broga stretches
MARY: replaced by 60″ of Bandcamp’s portion of today’s Q
ANNOUNCEMENTS: Bandcamp overslept.
COT: Honorable of Bandcamp to show up and still get in the miles.

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Slow-Square Agility-Burn

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WARMUP: Indian-run (w/ basketballs dribbling) to main theatre of AM-combat…
then… https://youtu.be/M50lKtaE8rs?si=1HLgpBylUCLEhh89 remix by Me first & Gimme Gimmes (2:11)
1. Base = Hillbillies
2. Chorus = Windmills
1. Then… https://youtu.be/K9GxdQ2MkzA?si=FDfWgqVtFrQM7muq remix by State of Mine (3:37)
1. Base = Imp. Walkers
2. Chorus: Plank Jax
3. Solos: Cherry Pickers
THE THANG:
#1: agility ladder
5-Each/Nur back
1 foot Forward hop (R/L)
2 foot side hops
1 foot side hop (R/L)
Merkin crabwalk (R/L)
Icky Shuffle
Hopscotch
scissor shuffle (R/L)

#2 4-Square. when Pax are out… take a lap, then join the queue

MARY: Circle of Hate / Ab-lab

ANNOUNCEMENTS: Bourbon thang… turkey thang… Christmas thang
COT: Held / 5th core principle

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Run, Do The Thing, Repeat

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After a prompting from Farmers Only (On Q elsewhere today), I decided to recycle a workout from last year.
WARMUP: No
THE THANG:
Run to a stop, do exercises, run to the next, etc…
The first 3 stops had 3 exercises at each stop.
The next 3 stops had 2 exercises at each stop.
The final 4 stops had 1 exercise at each stop.
The rep count was always 10 which in some cases, meant 5 each leg.
Total distance covered was ~3.6m.
MARY: See above
ANNOUNCEMENTS: All the same + the formation of a BRR 2026 Slack Channel with more comm’s coming from Pusher.
COT: Oh absolutely. Strong.

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Indian OR Shuttle Run

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WARMUP:
20 SSH IC
Karaoke
10 Cherry Picker IC
Indian/Shuttle Run to School
THE THANG:
5 Lt. Dan Magic Legs
10 Hand Release Merkins
Run to other end of parking lot
15 X’s and O’s
20 SSH
Run to other end of parking lot
Rinse and repeat
Indian/Shuttle Run back to COT
5 burpees OYO at Stop sign
MARY:
No time
ANNOUNCEMENTS:
4B’s event
Bethel Mens Shelter
Newsletter
COT:
We can do hard things, be prepared

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Over and Under I77

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WARMUP: Chatting
THE THANG: 6 mile loop within the Forbidden area utilizing the I77 overpass and Sam Smith to Harris to Munn.
MARY: Nope
ANNOUNCEMENTS: Bethel, Bourbon and Christmas party!
COT: Prayers and Praises shared with a focus on health and being vulnerable.

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Trick or Treat at Sweep the Leg

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We Monster Mashed 3 miles with 10 studs doing our best to hit the cul de sacs for all treats and no tricks. Here’s what we did:

Warmup
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 SSHs (IC)

The Thang
Mosey to 160 and Dave Gibson
– 20 Monster Merkins
– 20 Goblin Squats
– 20 Coffin Crunches
– 20 Pumpkin Patch Plank Jacks

Mosey to 160 and Old Tara Lane
– Repeat exercises

Mosey to the 12 foot skeleton
– Repeat exercises

Mosey to Old Tara and Turnridge
– Repeat exercises

Mosey to Winding Trail cul de sacs
– Repeat exercises

Mosey to Turnridge cul de sacs
– Repeat exercises

Mosey to Old Tara cul de sacs
– Repeat exercises

Mosey the cut through trail to Braden

Mosey to Galbreath and Afton
– Repeat exercises

Mosey to Braydon Pkwy
– Repeat exercises

Mosey to 160 and Braydon Pkwy
– Repeat exercises

Mosey to COT
– Repeat exercises

3 ish miles, 220 Merkins, 220 Squats, 220 LBCs, 220 Plank Jacks

NMM
I recently read a thread on a Facebook post about being a dad. The comments hit close to home.

“Them: How’s dad life treating ya?
Dads: It’s good. I’m doing alright.”

“Because we can’t sit around and complain and breakdown about it. We have to figure shit out and pull through it for the family.”

“Because we are supposed to be the pillar upon which the house stands. Pillars cannot afford to crack. Which is exactly what the Lord designed us for. We are not supposed to put it on our family’s. The Bible says that iron sharpeners iron. Therefore fathers sharpen fathers. There is a reason the Lord made men more aggressive and stronger built. As pillars, our foundation should be that the Lord is our strength.”

“Because good father’s have to. We have to create the solid foundation that stands strong no matter what. Everything in this world can fall apart, and does. Our families have to be able to rely on us through all of their problems. We have to steer the ship through the storm, even if the sails are torn and the hull is cracked. We are our own lone ship out in the vast unforgiving ocean, fighting the crashing waves and darkened storm skies.”

I think this commentary captures a lot of how we feel as dad‘s in today’s society. However, we are not a loan ship in the storm. As Olaf reminded us, we have a fleet for protection. Yes, we have quite the responsibility and the weight is heavy, but our brothers have shoulders to help us carry the load. Never give up fellas. Reach out when you need it.

Aye!
IJ

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