Tag: Sasquatch

Just Keep Sowing

Leave a comment

WARMUP:
Was a couple minutes late so Sasquatch lead the warm up with some merkins, Peter Parker’s, and broga.

THE THANG:
Jogged over to the front of the elementary school
Reps—21-15-9
Merkins and Squats

– Shared that my parents have been one of the biggest influences in my life. They’ve truly showed me what it means to love your neighbor as yourself.

Lap around the compound (~3/4 mile)

– It’s not our responsibility to judge others and their circumstances. Some folks didn’t have a choice for the life they were born into, others just made a mistake. If you have the capacity to, help others in whatever way you can.

5 rounds, 20 reps each
Merkins, Mountain Climbers (SC), Squats

Lap around the compound (~3/4 mile)

– All we’re supposed to do is sow seeds. There are a few seeds in an apple (5-8), but how many apples can you get from a seed? Hundreds.

Reps – tel:50-40-30-20
Merkins, Big Boys, and sprints
E.g. 50 merkins, 50, big boys, 500m sprints(5 rounds of ~100m sprints)

– Just keep sowing seeds. It’s not our responsibility to ensure they grow, just to sow.

MARY:
Built into the weinke

ANNOUNCEMENTS:
Hog and Coyote, The Barry, 4th of July

COT: Discernment, marriages, traveling mercies

TClap |
0

Who has the Q??

Leave a comment

WARMUP: None
THE THANG: Mosey down the hill to GHMS. Station 1 Merkins, Squats. Mosey to station 2 Dips & LBS, To station 3 Burpees & Flutters, back to Station 1. As many laps as possible. Head back up the hill to COT. Came in just under 4 miles for most
MARY:
ANNOUNCEMENTS: Hog & Coyote
COT: Prayers for Discernment, for Soup’s Mom, Praise for C.O.’s 2.0 turning 18!

TClap |
0

Berkshire Loop

Leave a comment

WARMUP: None – Not @ STL
THE THANG: Nine HIMs showed up ready to put in work for a Baxter-to-Berkshire loop beatdown. We took off on foot for the Berkshire loop, stopping at every stop sign to drop:
• 5 Jump Squats
• 5 Regular Squats
• 15 Merkins

:vertical_traffic_light:Those stop signs added up fast — and so did the burn.

We completed 3 total loops. The final lap brought a twist for YHC who called an audible and cut the reps to squeeze in that last lap. Strong move for max mileage but serval PAX got them in.

:straight_ruler: Distance: Just shy of 4 miles
:fire: Legs were smoked. Chests were tight. Spirits were high.
MARY: None
ANNOUNCEMENTS: Tortose & The Hare, Bethal Men’s,
COT: Sasquatch & Spector’s Anniversary

Message of the Day
:clock4: Today is National Leave the Office Early Day.

It’s a great reminder that time is something we don’t get back.
That’s why I try to stay focused during the day—avoiding distractions like social media or unnecessary tasks—so I can truly disconnect and spend time with my family in the evenings.

I work out early in the morning before the day starts, not just for the routine, but so my evenings are open and intentional.

If we manage our time wisely during the workday, we create space for what matters most after it.
Work hard. Be efficient. And make sure your time reflects your priorities.

TClap |
0

Loops of Clebourne

Leave a comment

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.

TClap |
0

Audibles

Leave a comment

WARMUP:
25 SSH IC, 5 Merkins IC, 5 Peter Parker’s IC, Downward Dog, Upward Dog

THE THANG:
30 Burpees
400m run
30 Squats
400m
30 Mike Tyson’s
400m
30 sit-up get ups
400m

Called a couple audibles. Dropped the rep count to 20 on round 2, then to 10 for those that got to round 3.

MARY:

ANNOUNCEMENTS:
Tortoise and Hare, Hog and Coyote, Bethel Men’s Shelter

COT: Life’s fragile and unpredictable. Live it to the fullest.

TClap |
0

Dynamic Memorial Day

Leave a comment

THE THANG: run ~1/4 mile to cones (lunge walk between cones); run ~1/4 mile to cones (toy soldiers between cones); run ~1/4 mile to cones (side shuffle between cones); run ~1/4 mile to cones (skip between cones); run ~1/4 mile to cones (NUR between cones); run ~1/4 mile to cones (bear crawl between cones); run ~1/4 mile to cones (bunny hop between cones); run ~1/4 mile to cones (high knees between cones); run ~1/4 mile to cones (butt kicks between cones); run ~1/4 mile to cones (carioca between cones); run ~1/4 mile to cones (alternating side lunges between cones); run ~1/4 mile to cones (inch worms between cones); run ~1/4 mile to cones (side skips between cones); run ~1/4 mile to cones (duck walk between cones); run ~1/4 mile to cones (crab walk between cones); run ~1/4 mile to cones (spider man crawl between cones); run ~1/4 mile to cones (high skips between cones).
4.0 miles completed.
MARY: SSH x8
ANNOUNCEMENTS: Happy Memorial Day! Newsletter came out last night.
COT: :pray: for those who sacrificed for our country

TClap |
0

Partner workout with four corners

Leave a comment

WARMUP:
Overhead clap
Windmill

THE THANG:
Partner workout
-40 Burpees
-60 Merkins
– 80 Squats
-100 LBCs
-120 side straddle hops

4 Corners
Round 1 – 30 reps
Round 2 – 20 reps
Round 3 – 10 reps

Station 1
Burpees
CDD
Wind Sprints

Station 2
Side straddle hop
Donkey kick
Penguins

Station 3
Merkins
Plank jacks
Shoulder taps

Station 4
Mountain climbers
Squat jumps
Flutter kick

MARY:
ANNOUNCEMENTS:
Murph on Monday
Bethel Men’s shelter
COT:

TClap |
0

The Greyhounds could not be slowed with extra reps

Leave a comment

23 at <#C02PN3FTFJP> this morning. The plan, 1/2 mile loops with 4 pain stations.

Pain Station 1 – 5 burpee bomb jacks, each lap first 15 pax added 2 reps (leaders did 15 reps on their final lap)

Pain Station 2 – 5 plank jacks on elbows and 5 Freddies (2 sets)

Pain Station 3 – Parking lot merkins, +1 merkin at each parking slot line, bear crawl to next line( 15 total)

Pant Station 4 – Squats and lunges (10 reps each)

Back to station 1

Total mileage was around 3.5.

Great work everyone!

TClap |
0