Tag: skipper

10 Days to School

Leave a comment

WARMUP: 20 SSH, 10 Hillbilly Walkers, 10 Goofballs
THE THANG:
Backblast – The Forge
Q: Jason
Workout: Ladder to 10
Distance: Just under 4 miles
Great work by everyone who showed up at The Forge this morning. The focus was simple: keep moving, build the volume, and embrace the cumulative fatigue.
We tackled a progressive ladder workout. After each round, we ran a lap before adding the next movement. Every round started back at the beginning of the ladder, so the reps steadily accumulated while the legs never got much of a break.
The Ladder

  • 1 Jump Squat
  • 2 Lunges
  • 3 Squats
  • 4 Burpees
  • 5 Merkins
  • 6 Big Boys
  • 7 LBCs
  • 8 Carolina Dry Docks
  • 9 Mountain Climbers
  • 10 Side-Straddle Hops (SSH)

Format

  • Round 1: 1 Jump Squat → Run a lap
  • Round 2: 1 Jump Squat + 2 Lunges → Run a lap
  • Round 3: 1 Jump Squat + 2 Lunges + 3 Squats → Run a lap
  • Continued adding one exercise each round until completing all 10 movements.

By the end, we had logged 10 laps for just under 4 miles, while knocking out a full-body beatdown that challenged the legs, core, chest, shoulders, and lungs.
Totals Completed

  • 10 Jump Squats
  • 18 Lunges
  • 24 Squats
  • 28 Burpees
  • 30 Merkins
  • 30 Big Boys
  • 28 LBCs
  • 24 Carolina Dry Docks
  • 18 Mountain Climbers
  • 10 SSH

Message of the Day (MOTD):
Big goals aren’t accomplished in one giant leap—they’re built one step, one rep, and one lap at a time. Consistency compounds. Keep showing up, trust the process, and before long you’ll look back and realize you’ve gone farther than you ever thought possible.
Thanks to all the HIMs who pushed the pace, encouraged one another, and made The Forge stronger this morning.
It was an honor to lead. Aye!
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

A slice of pie

Leave a comment

WARMUP: SSH, arm circles, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs, mosey

THE THANG:

Thang 1: 7’s
Merkins at the bottom of the hill into parking lot – NUR to top – jump squats at the top – run back down

Mosey across Ardrey to FMPD lot

Thang 2: 4 corners
Corner 1: Carolina dry docks
Corner 2: squats
Corner 3: plank jacks
Corner 4: mountain climbers
Rep count = 20
MOT = run

Completed 5 rounds

Mosey back to flag for Mary

MARY: flutters, box cutters, big boy sit-ups , big boy sit-ups , big boy sit-ups … and more big boy sit-ups 🙂

ANNOUNCEMENTS:
Regular Service opportunities in the fort:

#C0BAPRMGF8V – lawn service for fort mill care center. Contact @U050B5M1DGR or check 2F

Bethel men’s shelter: 1st Thursday of month. BOLO for signups or contact @U083QU67RF0

COT: yes

TClap |
0

The blockiest of Parties

Leave a comment

WARMUP: stretches before and some at top of Massey
THE THANG: 11’s on Massey burpees and jump squats. Run to smooth Baptist church parking lot. 4 corners. Reps of 25 merkens, big boys, dips , and squats. Run mode of transport. 3 rounds reduce count by 5. Run back to COT. DORA 200 flutters Nur up hill run down.
MARY: no
ANNOUNCEMENTS: newsletter
COT: what happens stays

TClap |
0

Loops, loops and loops

Leave a comment

WARMUP: Nope – it's a run/ruck workout
THE THANG: Richard's Crossing to Front Street to Berkshire Heights, loop 1, 2 or 3 times and return the way pax got there.
MARY: No sir – open to all men
ANNOUNCEMENTS: Always
COT: 5th core principle

TClap |
0

Persevere because others are counting on you

Leave a comment

YHC was honored to have the Q at SLT and wanted to bring a side of hills to match the main course of heat and humidity. The Pax were game so we did it and thus started the day up 1:0.

WARMUP:
Run to the bottom of GHES hill for a quick warmup. Run to the light pole hill in the back

THE THANG:
Light pole suicides with 5 Big Boys, 10 merkins and 15 Squats at each pole.

Mosey home finished at 47 minutes.

COT: Men with courage and vulnerability shared their prayers and praises. This workout was sponsored by Hebrews 12:1 and the perseverance necessary to take on the day.

TClap |
0

Compete with yourself DORA

Leave a comment

WARMUP: SSH, cherry pickers, side lunges and a little mosey
THE THANG: DORA but no rep count. The whole point was to compete with yourself and try to do atleast one more rep than the previous set before your partner got done running a lap around the parking lot.

3 sets merkins
3 sets squats
3 sets big boys
2 sets burpees

After that was done we mosey’d to the amphitheater and did wall sits while going down the line farmers carry with heavy cinder blocks. Ran back over to the flag for core work until the clock hit 6.

ANNOUNCEMENTS: July 4 workout convergence, bethel men’s shelter, read your news letter.

COT: payers for people dealing with loss, sickness, and surgeries.

TClap |
0

Forged…for Sprinting

Leave a comment

WARMUP: We charted a lap around the parking lot and completed a few warmup exercises.
THE THANG: Before we took off, I asked the PAX to remember one thing. When the assignment is to run to a specific destination, do not stop short. Don't run 45 yards to a target 50 yards away. 5yds doesn't seem like much but what happens when you get used to not completing the job?

Stop 1: The circle on the other side of the apartment complex.
Jump Squats, Low Slooooow Squats, Lunge walk around the circle.
Stop 2: Fire Station
Mountain Climbers, Shoulder Taps, Slow Peter Parkers
Run back to the circle.

Sprint to the top of the hill (160)

Run to Grace Presbyterian Church
5 Burpees, Unweighted Simbas(?), Slow Dying Cockroaches, 3 Burpees

Run to O'Reilly Auto Parts
Hand Release Merkins, Bear Crawl in cadence, Curb dips, Crawl bear back, Slow Carolina Dry Dock

Run to Dollar Store
Sprint the straightaway, Mountain Climbers
Spring back, American Hammers
Sprint out again, Jump Squats

MARY: See above
ANNOUNCEMENTS: Bethel Service, 4th of July Convergence
COT: No doubt.

TClap |
0

Gin Blossoms on the Block

Leave a comment

WARMUP: Something about the 5 core principles before launch
THE THANG: Run to Allison Park. Every "STOP" sign 10 BBSU, 10 merkins, 10 squats
At Allison Park, descend to do add 5 pull ups. Then head back and do the same. Had enough time to run around First Watch and do two burpees!
ANNOUNCEMENTS: Sign up to serve at the mens shelter, early. Converge at Cockpit for the 4th
COT: Circle of Trust, not a prayer chain. Let's talk trust.
https://photos.app.goo.gl/kkpAR92QaFHtztmb6

New video · Monday, Jun 22 :clapper:

TClap |
0

Birthday Beatdown at BAOPS

Leave a comment

YCH and Cohiba had the pleasure of leading 18 men for a Last Call and Cyclops birthday beatdown at Alcatraz. Here’s what we did:

Warm-Up:

  • SSH – 57 IC
  • Imperial Walkers – 34 IC
  • Hillbilly Walkers – 33 IC
  • Moroccan Night Clubs – 7 IC
  • Windmills – 7 IC
  • Strawberry Pickers- 7 IC 

 
The Thang:

  • Dora: 57 Burpees, 57 Shoulder Taps, 57 Merkins, 57 Carolina Dry Docks 
  • During Burpees partner works, the other bear crawl 25 yds and crawl bear back.
  • During STs partner works, the other lunge walk 25 yds and back.
  • During Merkins partner works, the other Run 25 yds and Nur back.
  • During CCD partner works, the other Crab Walk 25 yds and back.

 
Mosey around the field
 
Handoff to Italian Job

  • Four Corners
  • Round 1 – 13 Squats, 13 Merkins, 13 American Hammers, 13 SSHs, 5 Burpees
  • Round 2 – 13 Calf Raises, 13 Diamond Merkins, 13 Flutters, 13 Mtn Climbers, 5 Burpees
  • Round 3 – 13 Jump Squats, 13 Wide Arm Merkins, 13 Freddies, 13 MNCs, 5 Burpees
  • Round 4 – 13 Lunges, 13 Ranger Merkins, 13 Dollies, 13 Turkish Get-ups, 5 Burpees
  • Round 5 – 13 Bomb Jacks, 13 Dry Docks, 13 Ab Mat Sit-ups, 13 Alternating Shoulder Taps, 5 Burpees
  • Mosey to Pull-up Bars
  • AMRAP Pull-up
  • 57 Squats
  • 57 Calf Raises
  • Mosey to wall near baseball backstop
  • 52 Irkins
  • 52 Dips
  • Mosey to COT
  • 5 Minutes of Mary

NMM
It’s always a pleasure to start the weekend with some friends in the park. Though we could have done without the heat and humidity, it nonetheless set us on the right path for the day. Happy birthday, boys. Hope it was a good one!

-IJ

TClap |
0