Tag: Spectre

Where’s Vuvu

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WARMUP: Looked around for our scheduled Q, couldn’t find him in the gloom
THE THANG: Called reverse Whitehall route, because that’s what Vuvu would have wanted us to do.
MARY: One last look for our Q
ANNOUNCEMENTS: Vuvu checked in via text to let us know he was safely tucked in bed on this cool morning.
COT: Always

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Badland’s 1 yr MANniversary

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Turned 41 today… 1 year anniversary of becoming a man they say.

WARMUP: train going through town at 0510 caused a few late arrivals. Did pledge and then 41 ssh IC while the stragglers got parked and over to the flags.

THE THANG:

run .25 miles over to WEP playground, Al Gore for the 6.

Run the 0.6-mile loop around WEP, then:
41 squats
Run the 0.6-mile loop around WEP, then:
41 pushups
Run the 0.6-mile loop around WEP, then:
41 bench step-ups
Run the 0.6-mile loop around WEP, then:
41 walking lunges
Run the 0.6-mile loop around WEP, then:
41 mountain climbers
Run the 0.6-mile loop around WEP, then:
41 reverse merkins with swings

run .25 miles back to CoT for a total on the morning of you guessed it… 4.1 miles

MARY: planned for 41 LBC IC but only got to around 25 before 0600 hit

ANNOUNCEMENTS: newsletter
COT: yup

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3 exercises on repeat…for 4 miles

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WARMUP: Non existent
THE THANG: Super simple…running with push-ups, V-ups and American Hammers.
At every stop, the PAX would perform:
5 V-Ups, 10 Merkins, 15 American Hammers
Here's the route we took:
Up Massey and R/T Harris St.
Stop at Church of the Nazarene for the prescribed exercises (PE).
Continue down Harris St to the entrance of Harris St park for PE.
Head up Jackson St and stop at the intersection with Sidney Johnson St for PE.
Continue up Jackson St to the intersection with N. White St. for PE.
L/T onto Clebourne St into FMRX for PE.
Continue on Clebourne to the intersection with Springs in the public parking lot for PE.
Continue down Springs to the end for PE.
R/T Summersby St to Unity for PE.
Run up Unity to the intersection with Hill St for PE.
Run up to the Post Office parking lot for PE.
R/T Tom Hall back to the public parking lot for PE as time permits.
Back to COT.

MARY: See above.
ANNOUNCEMENTS: Lots.
COT: Like they do.

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@6@6officialtherealthisone

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WARMUP: guessing who was getting extra credit
THE THANG: running mostly
MARY: various shenanigans and rounding off runs
ANNOUNCEMENTS: heart walk thing, talk to Sasquatch, everybody will be there
COT: coffee at Panera

6@6 is an AO, it’s starts at 6 on Sat, we typically shoot a pre-video at the start and include the rest of the proper COT stuff at the end. We will credit early and late starts from Panera, assuming we know you exist.

All other videos and use of the name is purely shenanigans.

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Old school hard work

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WARMUP: SSH, Cherry Pickers, nightclubs, down dog, honey mooners mosey to apartments and did flutters and gas pumpers. Mosey down to the day care.

THE THANG: DORA

100 merkins

200 big boys

300 SSH

Run up hil to fire station and back.

Moseyed back near COT and grabbed a rock. Then completed

100 broad jumps
75 thrusters
50 over head squats
25 burpees

Partner 1 worked while partner two rested and picked up where ever partner 1 stoped. Point was to do the movements with good form and intensity. Do as many as you can then rest while your partner does the same.

MARY:
ANNOUNCEMENTS: stuff the bus tomorrow, read your letters of news

COT: Pray for kids starting school and moving to college, family sickness, Miyagi going to police academy, and for the Pirate and his wife.

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Old school hard work

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WARMUP: SSH, Cherry Pickers, nightclubs, down dog, honey mooners mosey to apartments and did flutters and gas pumpers. Mosey down to the day care.

THE THANG: DORA

100 merkins

200 big boys

300 SSH

Run up hil to fire station and back.

Moseyed back near COT and grabbed a rock. Then completed

100 broad jumps
75 thrusters
50 over head squats
25 burpees

Partner 1 worked while partner two rested and picked up where ever partner 1 stoped. Point was to do the movements with good form and intensity. Do as many as you can then rest while your partner does the same.

MARY:
ANNOUNCEMENTS: stuff the bus tomorrow, read your letters of news

COT: Pray for kids starting school and moving to college, family sickness, Miyagi going to police academy, and for the Pirate and his wife.

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Apollo Creed

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WARMUP: SSH, Imperial Walkers, low slow squats, merkins

THE THANG:
There are 11 swings around the perimeter of the park. Starting from the parking lot, a tree near the handicap spots was used as the starting point.

Ladder style – shuttle run workout:
1 burpee at the tree, run to the 1st swing and 5 merkins
Back to the tree, 1 burpee, to the 1st bench for 5 merkins, then the 2nd bench for 10 squats.
Back to tree for 1 burpee, 1st swing – 5 merkins, 2nd swing – 10 squats, 3rd swing – 15 LBCs
Following that cadence, the 4th swing was 20 SSH, 5th swing 25 mountain climbers (double count), 6th swing – 5 pull-ups.

Once at 6th swing, work your way back down but in reverse on the other side of the park, still going back to the tree for 1 burpee.
So 5 pull-ups, 25 mountain climbers, back to the tree for a burpee.
Then 5 pull-ups, 25 mountain climbers, 20 ssh, back to the tree for 1 burpee. Keep going until finished.
MARY:
ANNOUNCEMENTS:
COT:

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Tour d’ Favorites

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WARMUP: Run a bit in the Sweep parking lot then a few warm up exercises: 10 Lunges each leg, 10 Mountain Climbers I/C, 10 Carolina Dry Docks, 10 Mak Tar Jah
THE THANG: The "theme" this morning, albeit unspoken, was to run to a spot and do the work. In some cases, we'd repeat it and in others, it was a one-and-done. I know, novel idea.
Exit the lot, run to Dave Gibson and turn left onto Dave Gibson's, stopping at the bottom of the hill.
10 Diamond Merkins
10 Mountain Climbers I/C
10 Carolina Dry Docks
10 Mak Tar Jah's
Run up the hill to the small parking lot and back down.
Repeat the exercises.
Run back up and down.
When all finish the final run, run up opposite hill to the realty office. Perform:
10 Hand-Release Merkins
10 V-Ups
10 Shoulder taps (ea side)
10 Jump Lunges
Run back down then up to Ben Casey Dr.
10 Hand-Release Merkins
10 V-Ups
10 Shoulder taps (ea side)
10 Jump Lunges
Run to Discount Tire
20 Dips & 20 Peter Parkers (10 ea side)
Run to the light at the 1st Brayden entrance: Emory Lane
10 Burpees
Run through the neighborhood and down to the bottom of Brayden Parkway
15 Squats & 15 Hand-Release Merkins
Run to the top of Brayden Parkway for 5 Burpees
Wrap it up at COT for some additional Mary.

I leave it to 38 Special to verify the accuracy of my reporting.

MARY: See above
ANNOUNCEMENTS: The team spends a lot of time developing the newsletter with great content, leverage it.
Bethel needs on 8/6
Excavation on 8/28
Stuff the bus on 8/8
There were more
COT: 100%

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10 Days to School

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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:

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What is a Picket?

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WARMUP: you’re supposed to come warmed up to Sweep the Leg

THE THANG: run towards Gardenia stopping occasionally for:
5 burpees
10 merkins
15 squats
20 lbcs
Or some variation of that. We added them up on the way out and then mostly did just the 5, just the 10, etc. on the way back

Ran Gardenia twice
Ran Savona Terrace once on the way back.

We were slightly late getting back. 38 and Change Order were not because they are smart and knew when I was on Q to skip some stuff on the way back

Spectre did stop me to check and make sure I knew where I was when we hit Savona on the way back. Next time we’ll run faster I guess

ANNOUNCEMENTS: newsletter

COT: was held

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