Cinder Fella workout

WARMUP: Mosie
THE THANG: Part 1: Partner cinder block work 2 reps each – alternating run and work. Curls, Shoulder press, bench press, Upright rows Part 2: elevens at the pullup bars and V-ups at the bottom of the hill, maybe 2 miles and lots of shoulder work.
MARY: no Time
ANNOUNCEMENTS: Rooster, Jaeger and more
COT: Prayers, for Drop Thrill health, friends with Cancer and recovery .

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Litter pick up – Community Svc

March 18th is tentatively set as our first pick-up for the US21 adopt-a-Highway litter pickup! We will have 4 opportunities in 2023. Once a quarter is the plan.  All supplies provided ( bags, gloves, safety vests, pick up sticks, eye-wear, and fellowship) All that remains is YOU.
Plan for about 1 hour and 30 mins – 2 hours maximum. We will meet at the Harris street park around 7:45am.
We will walk up the hill to US21 and split up into 2 groups.  One group will head north to the Peachstand and back and the other group will head south to Sutton Rd and back.  (1 mile each direction)

We could use 10-12 guys to keep this an efficient and timely process. 2.0s and Ms are welcome as well as anyone who would like to participate in our community svc event.

Thank you to all who participated in 2022. Looking forward to seeing new faces as well as the HIM who assisted last year.

US 21 from the Peachstand south to Sutton Rd ( Circle K – gas station) is the road that we adopted!!

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Asphalt Football Field

Warmed up with mosey, toy soldiers, karaoke, shuffles and high knees.

Went to the asphalt parking lot: every 10 yards we bear crawled to next exercise in cadence. Count of said exercises was ascending from 5 CT to 50ct increasing by 5 every 10 yds.

1/4 mosey followed by 10 burps.

Back to asphalt field and go in reverse.

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Honoring Battan Death March Survivors

WARMUP: The usual
THE THANG: Honoring Col Ben Skardon. Clemson University Class of 1938. Col. Skardon, U.S. Army (Ret.), passed away on Monday, Nov. 15, 2021, at the age of 104, days after being informed of the approval of his honorary promotion to the rank of Brigadier General.
Following his graduation from Clemson in 1938, he served in World War II as the commander of Company A of the 92nd Infantry Regiment PA (Philippine Army), a battalion of Filipino Army recruits on the Bataan Peninsula in the Philippines. He led his troops through some of the fiercest fighting of the conflict, earning the Combat Infantryman Badge, two Silver Stars, a Bronze Star with “V” device, and a Purple Heart during the first four months of the war.

On April 9, 1942, he became a prisoner of war when American troops were forced to surrender to the Japanese. He then endured one of the most notorious war crimes in history: The Bataan Death March.

Skardon survived the march and more than three years as a POW, despite becoming deathly ill. Two fellow Clemson alumni, Henry Leitner and Otis Morgan, kept him alive by spoon-feeding him and eventually trading his gold Clemson ring — which he had managed to keep hidden — for food. Leitner and Morgan did not survive the war. Their story is now told at every Clemson Ring Ceremony.

As WWII came to an end, Skardon also survived the sinking of two unmarked Japanese transport ships carrying him and other POWs to mainland Japan. Russian units finally freed him in August 1945. He went on to serve in Korea from 1951-52 and retired from the Army at the rank of colonel in 1962.

In 1964 he returned to his alma mater, joining the Clemson faculty in the Department of English, where he taught for more than 20 years until his retirement in 1985.

In 2006, at the age of 88, Skardon became the only survivor to walk in the annual Bataan Memorial Death March at White Sands Missile Range, New Mexico. He walked more than eight miles and returned to walk 12 more times, the last when he was 101. He came to consider it a pilgrimage, and his duty to walk in honor of his brothers-in-arms who did not return from the war. When the COVID pandemic forced the cancelation of the New Mexico event in 2020, a team of students, veterans, alumni and friends created the Clemson 8 Challenge to honor eight Clemson alumni who survived the Bataan Death March and carry on Skardon’s mission of honoring those who gave the ultimate sacrifice. Skardon, then 103, walked more than three miles for the event, which raises money for ROTC scholarships.
Among his numerous accolades, Skardon received the Clemson Medallion, the Alumni Distinguished Service Award, the Alumni Master Teacher Award, the Order of the Palmetto, and a Congressional Gold Medal.

In 2006 the Col. Beverly N. Skardon ’38 Clemson Corps Endowment was established to benefit ROTC cadets, and in 2013 the Col. Beverly N. “Ben” Skardon Clemson Ring Endowment was established to fund the Clemson Ring Ceremony. The flagpole in Memorial Stadium was dedicated to him in 2016.

The workout to Honor Col. Skardon was as follows:
104 Hand-release Merkins
800mm Run
104 Squats with Block
400mm Block Carry
104 LBCs
800mm Run
104 Curls
400mm Block Carry
104 Flutters with Block Overhead
800mm Run
104 Shoulder Taps
400mm Block Carry
MARY: Take the block back to it’s home behind the ROTC buidling.
ANNOUNCEMENTS: Sign up for the Clemosn 8 Challenge to honor those that survived the Batan Death March. https://runsignup.com/Race/SC/Clemsonoratyourownlocation/ClemsonEightBataanDeathMarchRemembrance
Great work D2D teams. Jaeger coming up.
COT: What’s said in COT stays in COT, but this is where you need to talk about what’s happening in your life that you need others to listen to. Be open and be there to listen to your brothers.

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C.A.L.M.

Well, this workout was anything other than
C.A.L.M. for the first 20 minutes. Comments were flying all over the place for my early incoherent 5:15 a.m. speech and demonstrations patterns. Rough start. It never let up after @Fishstix chided me with my beautiful description of Moroccan Night Clubs.
WARMUP: So we warmed up with a few of those and two other exercises.
THE THANG:
3 sections:
1. 15 minute workout with a partner; timer is the one person in the larger group doing 12 manmakers with a 30 lb sandbag
Partner rotate exercises based on timer listed above:
Merkins/Squats
Dips/Reverse Lunges
One arm Shoulder Presses with KB/Squat high jumps
We rotated through about twice.

2. Ab practice time. I will admit there was a lot of chatter in the first 15 minutes, less in the next 6.5 minutes of abs and quite a bit more of groaning and complaining.
1 minutes each:
Figure 8’s
Parker Peters
X-man Crunch
Rest for 30 secs
Starfish Crunch
21 Crunch
Twisted T-planks

3. Broga: 25 minutes with a focus on shoulders

ANNOUNCEMENTS: D2D is tomorrow.
COT: Lots of praises but also some serious prayer requests. Thank you men for sharing!
Thank you for the opportunity @headspin and @bodywash!

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Bring da toyz!

WARMUP: We did a full body warm-up with a focus on the shoulders.
THE THANG:
Timer: 60 lb ball lift over shoulder – 22X; We each did 2 rounds. We rotate exercise stations after the timer/PAX is finished.
55 lb RAM Burpees
25 lb ball with Big Boy sit-ups
Incline pull-ups
HIgh Incline Merkins
High Decline Merkins
Dips
Merkin power push
Wide-arm merkins
Ab role out
Sandbag carry to Back pulls (need red band)
Run with 40 lb sandbag around cones
KB swings
One arm power squat presses
Band curls
Band shoulder presses
Shoulder raises with 10 lb KB-AMAP
KBs: Sumo squats

MARY: American Hammers
ANNOUNCEMENTS:
I gave my testimony mid-way through the workout.
COT: We went around focusing on praises. Main standout prayer request: pray for the families, survivors, and everyone involved in the Turkey/Syria earthquake.

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Bring da toyz!

WARMUP: short full body warm-up with a focus on the upper body and shoulders
THE THANG:
Timer: 60 lb ball lift over shoulder – 22X; once this workout warrior was done we switched stations; everyone got through 2 lift over shoulder sessions
RAM Burpees
25 lb ball with Big Boy sit-ups
Incline pull-ups
HIgh Incline Merkins
High Decline Merkins
Dips
Merkin power push
Wide-arm merkins
Ab role out
Sandbag carry to Back pulls (need red band)
Run with 30 lb sandbag around cones
KB swings
One arm power squat presses
Band curls
Band shoulder presses
Shoulder raises with 10 lb KB-AMAP
KBs: Sumo squats
MARY: American Hammers to finish
ANNOUNCEMENTS:
My testimony was given.
COT: Lots of prayer requests for Turkey/Syria and the earthquake victims and families
Praises focus around the COT. Good stuff.

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2023.07 Honey Badger

Warmup stuff

2x20min AMRAPs (keep warm heartrate reset in between)
Rd 1: 10 pullups, 20 merkins, 30 squats
Rd 2: 10 toes2bar/knees2chest, 20 balls2wall/plank shoulder taps, 30 Apollo Ono’s

Round 1 was the volume exercise, round 2 used the same muscles with more emphasis on core and balance/coordination

I wasn’t making it up as I went, Bandcamp…

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Seven Minute Burpees and Leg Day

WARMUP: Army Warm Up
THE THANG: 7 Min Burpees, 100, 200, 300 ladder, 100 Yd Plyometric Jumps, 200 Squats, 400 Lunges, Mile Run
MARY: N/A
ANNOUNCEMENTS: Nome
COT: General Health and Wealth to all Monday Morning Heros.

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