Tag: Sasquatch

Inaugural The Fort 9/11 Memorial Stair Climb

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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.

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Don’t put your hand in dog $@#

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WARMUP:
– 15 SSH
– 10 LSS
– 10 Windmills
– 10 IW
– 10 MNCs
– Yoga
THE THANG:
Ran loops around the block (160 to McCammon to Cleborne to Main), stopping at each driveway for exercises (below). First loop was 10 reps, 2nd loop was 20 reps, 3rd loop was 30 reps. All were completed.
– Squats
– Mike Tysons
– Big Boys
– Merkins
– American Hammers
– Monkey Humpers
– Shoulder Taps
– Burpees

MARY: None, wrapped up burpees at 0600

ANNOUNCEMENTS: Bethel, Golf Tourney, 50k race, Pints & Padres

COT: Stays in COT

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SKIP IT TOY

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WARMUP: lol
THE THANG:
Yog to Emory Ln corner for Braden loops. 3 work stations. 15 reps of merkens, big boys and squats. 3.5 miles at least with good total body workout.
MARY: none
ANNOUNCEMENTS: golf, HIM camp
COT: prayers and praises for health, our wife’s and children.

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ALLTHUMBS!!!

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Arrived early to pick up Cindy and her friends ( just more Cindys ). After the party favors were loaded in the truck I drove to the band practice lot, needed 25yard spacing, why reinvent the wheel. As I was setting up the workout layout noticed some early arrivals, RUCKERS ( pretty sure this is a cult ). They were off before I could return to COT and wish them a pleasant trip, as the call to conquer unknown terrain hastened their departure.
Cindys were ready and waiting, workout layout complete, and old man stretching completed. LFG!

WARMUP: Disclaimer was disclaimed and we moseyed from COT to the band parking lot. SSHICx25, HBWICx12, CPICx10, MerkinsICx12. Pax moseyed around the workout layout to receive an explanation of the format/flow of the workout and exercises to be completed at each station. Finished at the center station where the PAIN would begin.

THE THANG: 2022 IPC Challenge – Week #2 – The “Belle” Ringer
AMRAP for 45 minutes
Set-Up -Make a 5-point star ( pain stations ) from a center location with each point of the star being 25yards away.
Workout starts with:
1. 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
2. 5 ManMakers in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.
3. 5 ManMakers in middle. Rifle carry to cone 4 and perform 20 Curl to Press. Farmer carry back to center.
4. 5 ManMakers in the middle. Rifle carry to cone 5 and perform 25 Cindy Swings. Farmer carry back to center.
5. 5 ManMakers in the middle. Rifle carry to cone 5 and perform 30 Bent Over Rows. Farmer carry back to middle.

Scoring: Total reps for 45 minutes of the exercises
Each complete trip is 125 reps

Sasquatch was King, well into his 4th round, followed closely by his fellow BOSSMEN partner Spectre.

The reward for crushing this workout -SKINLESS THUMBS!!!

MARY: None needed

ANNOUNCEMENTS: Civitas race, First Responder WO fundraiser ( stay tuned as SpiderMan brings the details in near future, gonna be epic!!! )

COT: Double D’s M and CakeBoss’s relative need our prayers for healing.

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Pendulum 8s

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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

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Sweatiest Broga

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WARMUP: low slow squat x10, plank, upward dog, downward dog, shoulder taps, upward dog, downward dog, peter parkers, upward dog, downward dog, SSH x10
THE THANG: 6 cones set up in a circle – pax and a partner head to a cone to perform 30″ work partner 1 and 30″ work partner 2 OR 60″ of work each depending on the station
station 1: partner squat and high 5
station 2: wheelbarrow walks
station 3: towel Tug O’ War
station 4: partner push-ups with high five
station 5: band-resisted mosey
station 6: partner leg throws

After each minute at each station, YHC leads pack in 1 or more broga stretches. After the minute, rotate clockwise to next station. (Broga positions included Warriors 1,2,3; Sun salutations, runner’s lunge, runner’s lunge with twist, and more)

MARY: 0 reps of LBCs
ANNOUNCEMENTS: Twister is running a 5K, maybe a 10K, but definitely not a 15K.
Civitas Marathon is 9/6 at 7AM – it’s essentially the rooster
COT: Back to college prayers.

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WorldsBestMerkin

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WARMUP: plank
THE THANG:
World’s greatest push-up, bear crawls, power skips, fire hydrants, sprinting up the hill
MARY:
ANNOUNCEMENTS: welcome to the new guy Rocco who carried a water bottle around the whole workout so we named him after a Waterboy reference Boucher
COT:

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Deconstructed Burpee Ladder

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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

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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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5,4,3,2,1 Bank Run

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WARMUP:

THE THANG:
Exercises:
1-Burpee
2-Lunges each side
3-Windmill Merkins
4-Penguins each side
5-Peter Parker’s

Stops:
5 Banks between STL and Gold Hill
Rinse and repeat on the way back

MARY:
10 LBC IC
ANNOUNCEMENTS:
Newsletter
COT:
Show To Know

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