Tag: Sparky

2026 QvQ round 1

Leave a comment

THE THANG:
Fishstix was away and was alloted the 1st 20 minutes. We moseyed up to the top lot at The JOC. He led us in a series of partner work. Shouldered partner resistance mosey face to face, Patty Cake Merkins, Partner Get Ups. Round 2 was Wheel Barrows, Leg Throws and Partner Cliff Hanger Merkins.

Our man Flair subbed in for Slopes who sadly came down with the sickness. Flair stayed in the cross regional partner up and called AMRAP work together. No Cheat Merkins, Big Boys and Squats – take a lap. Remember your time as you are always challenging yourself. Next round same workout but beat your AMRAP from Rd 1. Take a lap. Stop at soccer goals and line up in Groups of 3. Suicides across the parking lot. Partner 1 takes of, Partner 2 planks and Partner 3 burpees until all partners complete suicide.
Flair Band Camp Please feel free to edit this BB as needed.

Mosey back to COT for a quick ab lab.

Both brought great VAPE however Fishstix pulled away by the tightest margin. Kudos to Flair for throwing together a great workout in little to no time. Kudos to Fishstix for taking the Dub.

ANNOUNCEMENTS: Announced
COT: Prayers and praises as we tallied the vote.

TClap |
0

2026 QvQ round 1

Leave a comment

THE THANG:
Fishstix was away and was alloted the 1st 20 minutes. We moseyed up to the top lot at The JOC. He led us in a series of partner work. Shouldered partner resistance mosey face to face, Patty Cake Merkins, Partner Get Ups. Round 2 was Wheel Barrows, Leg Throws and Partner Cliff Hanger Merkins.

Our man Flair subbed in for Slopes who sadly came down with the sickness. Flair stayed in the cross regional partner up and called AMRAP work together. No Cheat Merkins, Big Boys and Squats – take a lap. Remember your time as you are always challenging yourself. Next round same workout but beat your AMRAP from Rd 1. Take a lap. Stop at soccer goals and line up in Groups of 3. Suicides across the parking lot. Partner 1 takes of, Partner 2 planks and Partner 3 burpees until all partners complete suicide.
Flair Band Camp Please feel free to edit this BB as needed.

Mosey back to COT for a quick ab lab.

Both brought great VAPE however Fishstix pulled away by the tightest margin. Kudos to Flair for throwing together a great workout in little to no time. Kudos to Fishstix for taking the Dub.

ANNOUNCEMENTS: Announced
COT: Prayers and praises as we tallied the vote.

TClap |
0

What it is to be a Good Man

Leave a comment

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.

TClap |
0

13 YR Anniversary Convergence

Leave a comment

WARMUP:
THE THANG:
Here is my weinke – Assassin

We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.

Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.

All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.

Convergence bootcamp Q- Backdraft

Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs

The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins

Group 3 13 pull ups 13 burpees

Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom

Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,

Mosey back to COT in original 3 man groups

KB workout- Boogie Nights

Ladder of pain- it sucked

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Kitchen Faucet Was Turned Off At The ‘Sink

Leave a comment

Bring your sand bag. Those were the instructions.
WARMUP: Short mosey with a few of the typical warmup exercises.
THE THANG: Grab your bag…sandbag, and meet me by the flag poles.
I reintroduced the GoRuck 60×60 and let them know it would be a regular exercise this morning. For the 1 person reading this, if you’re not sure what the 60×60 is, here you go.
Start with the bag on the ground in front of your feet. Bend over and put your hands on the bag, drop back to a plank, execute a pushup with your chest touching the bag, pop up into the bottom of a squat, rack the sandbag to a front-rack position, stand up then toss the sandbag over your head once you get to the top of the movement. That is 1. Turn around, address the sandbag and do it again. Repeat for 60 seconds.
To ensure we knew how to execute it, we performed our first 60×60.
Rack the bag and make our way behind the school to the back drop-off entrance.
15 of each exercise:
Simbas (because I love them and they’re harder with a sandbag)
Flutters with press. At rep #8, I was called out for not actually pressing my sandbag so I performed 8 correct reps once everyone else completed their 15. I’m thankful IJ called me out as I’m sure others saw this yet didn’t speak up. We need men in our lives who will speak up.
60×60
Rack the sandbag and meet at the other end of the back stretch behind the school.
15 of each exercise:
Squats
Dead Lifts (Hopefully with proper form)
Thrusters
Slow(er) Calf Raises
60×60
Rack the sandbag and meet at the corner of the loop by the lighted sign.
15 of each exercise:
Partner Derkins (no sandbag)
Curls
Overhead Press
Chest Press (15 I/C actually means 30)
60×60
Rack the sandbag and meet over by the rock
Another 60×60
Partner Up
Partner 1: Farmers Carry the two sand bags an untold distance, probably 40yds then back.
Partner 2: Mountain Climbers
Flapjack
Rack the sandbag and go back to COT.

MARY: See above
ANNOUNCEMENTS: Rock Hill Rooster (I think) Partnership with Bethel on Sept 6!
All the others are in the Newsletter, or should be.
COT: Indeed

TClap |
0

The NOT SO Sweaty Barry

Leave a comment

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

TClap |
0

Fort 12 Year Anniversary

Leave a comment

THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run
MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane
ANNOUNCEMENTS: NASA presented the purpose of the Children’s Attention Home
COT: Esso talked about the purpose and greatness of the work being done by the Fort and Rock Hill regions.

TClap |
0

QvQ Round 2

Leave a comment

WARMUP: River rat led this
THE THANG:

sparky was first. Bunch of stuff with our feet on the wall

BC second: partner up. 6 lit cones. Additive merkins at each cone. Bear crawl the first 3. Lunge walk the last 3. Partner runs a lap

Sparky third: had a series of 19 light poles spread out about a half mile wide. Hit pole 1, then 19, then 2, 18, 3, etc. Each pole had an exercise…. Most men got 1 merkin. 19 squats, then 2 squats.

Band Camp again: run to steepest part of the hill. Brief message about embarrassing moments, but we still have time left. Time left to reverse bear crawl the hill. At the top, partner back up. 12 sandbags at the far side. 1 partner run and throws a bag over their head 5 times. Other partner does 5 burpees, 10 merkins, 15 squat jumps

COT: was had. Band Camp won votes for difficulty and creativity. Sparky won in use of AO

TClap |
0