Tag: Splinter

899 Reps with Virtual Deck of Cards

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Since snowmageddon partly melted yesterday and refreezed on the roads overnight, I offered up a virtual beatdown again. Last time was the spinning wheel, so I figured the next iteration should be a deck of cards. For all of our <#C08ST83CF1T> friends, I used Manus to build a customized deck of cards that we used for the workout. Bureeps, Shoulder Taps (increments of 4) Merkins (increments of 2) and Big Boys (increments of 2) and 2 jokers of 30 and 50 squats. In case anyone wants to play with it at a future date: https://exercisedeck-zacxsa5x.manus.space/

THE THANG: I hit deal and we did whatever the card showed. It feel like a lot of shoulder taps to start. A lot of merkins in the middle and finished with burpees and big boys. All told, we did 91 Burpees, 364 shoulder taps, 182 Merkins, 182 big boys, and 80 squats. That’s 899 reps. We then added some Mary, which got us over 900 reps for the 45-minute session.

MARY: Hello Dollys, LBC, American Hammers

ANNOUNCEMENTS: Break the Dam moved to 2/28/26. Bethel Shelters 2/5. Lots of guys are there because of the cold right now. Yetti Challenge. Read your newsletter for a leaderboard update.

COT: Prayers for healing. Lots of people who have some serious medical issues they are dealing with right now in each person’s circle.

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Basketball Legends

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WARMUP: “Tip -Off”
– Warm-Up “Tip-Off”
– Circle-up, all reps in cadence
– Side Stradel Hops-15
– Windmills-10
– Imperial Walkers-10
– Low Slow Squats (hold) 5
– Mountain Climbers 30
– 1 Burpee (Bobby Hurley & Merkins Alternative)
THE THANG:
Message: Kindness, in part, is noticing the guy on your left & right just like a fast break. Look out for each other today
Quarter 1 Fast Break/Full Court Press
Baseline- layup lunges 10 each leg
–
Half Court-line jumps 25 and 25 Plank Jacks
–
Free Throw Line- jump shot merkins
–
Sideline – defensive slides
–
Inside the Paint- Rebound Burpees (Bobby Hurley & Merkin Alternative) 5
–

Quarter 2 Starting 5 Grinder
2 rounds
23 squats (Jordan)
24 merkins (Kobe)
33 big boy situps (Bird)
30 mountain climbers- (Curry)
21 Bonnie Blairs (Duncan)
Message: Great players make teammates better. Great men do the same at home and work

Halftime-Free Throws
Partner A: wall sit
Partner B: 20 shoulder taps, sprint to cone
Switch/ 4 times
Halftime talk: You never know what game someone else is playing (i.e. their life experience) Kindness and understanding are the easiest assists you’ll ever give another person

Quarter 3 Fast Break
Killer Knock Out-play for 8 minutes-If you get knocked out you must perform 10 merkins, 10 bobby Hurley’s, and 10 LBC’s before you can reenter the game. Keep track of how many knockouts you get, prize for the winner
Message: Leave no man behind, leave no man where you found him
Quarter 4 Buzzer Beater 45 seconds/15 seconds rest
American Hammer
Little Baby Crunches
Flutter Kicks
Hello Dolly
Plank Jacks
Flutter Kicks
Closing message: On a court, kindness may look like a pass, a pick for someone else so they can score, or picking a teammate off the ground. Off the court it is a text to check in with someone, forgiveness to those that might have wronged you in some way, patience with those that frustrate you, choose to be kind because kindness changes locker rooms, families and communities!
MARY:
ANNOUNCEMENTS:
COT:

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Track, Block, Bars, Hill

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WARMUP:
20 SSH IC
10 Windmills IC
10 Cherry Picker IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
5 Burpees OYO

THE THANG:
1. Track Work:
800m Nur Charge to Run
Stop every 200m
15 merkins, 20 squats

2. Coupon Suck:
4 rounds, 1 OYO work – PAX work
10 Pullups – Wall Sit
10 Cindy Thrusters – Block Plank
15 Block Curls – Wall Sit
10 Overhead Squats – Block Plank

1. Coupon/Hill Work
DORA
100 Merkins
200 Squat
300 LBC
Block Farmers Carry – Half Down The Hill

MARY:
No time

ANNOUNCEMENTS:
Bethel Shelter

COT:
We can do hard things

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Wheel of Pain Virtual Beatdown

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WARMUP: No warm-up, just spun the wheel
THE THANG: The wheel has a bunch of exercises on it. I spun the wheel, and we did the exercise. We did 125 burpees and 250 LBC’s with a bunch of other merkins, lunges, squats, etc. in there. Got 43 spins in over the 45 minutes
MARY: Did you see we did 250 LBC’s? We did plenty of Mary
ANNOUNCEMENTS: Break the Dam, Bethel, Read your newsletter
COT: prayers for health, healing, understanding and being grateful for what we have.

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Witten

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WARMUP: mosey to pull up bar area
Windmills I/C
Cherry Pickers I/C
Imperial Walkers I/C
Hillbilly Walkers I/C

THE THANG: The Witten (modified)- 5 rounds of the following:
400 m run (not modified)
22 burpees (not modified)
22 jump squats (modified from box jumps due to icy conditions)
22 thrusters (modified from wall ball throws – switched to cinder block swings at round 3
22 big boy sit ups (not modified)

PAX completed 4 rounds – almost all of them

MARY: no time

ANNOUNCEMENTS: always – read your newsletter

COT: 5th core principle

Always honored to pay tribute to those who give the ultimate sacrifice to our nation. Kaiser – thanks for the call and keeping the tradition going at R.O.F. :eye:

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Don’t Stop

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WARMUP: We warmed up.

THE THANG: Headed to the light poles al did something similar to a suicide.

Repeat each exercise at each light pole going and coming back.

20 squats
20 SSH
20 raise the roof
20 lunges
20 merkins
20 imperial walkers
20 LBC
20 American hammers

MARY: 15 burpees! Go!

COT:

Thanks to everyone who posted and put in some sweat equity.

Prayers for all those mentioned.

Also prayers for me as I participate in the Mount Afton Challenge next Saturday to help with mental health.

My verse for the day to meditate on is…

“Let us not get tired of doing good, for we will reap at the proper time if we don’t give up.”

‭‭Galatians‬ ‭6‬:‭9‬ ‭CSB‬‬

With that, The Thrill is gone!

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You can run hills on your own time

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WARMUP: light stretching
THE THANG: we ran through dominion bridge, taking the high line to avoid the large hill (I felt like having a flat run today). Exit the neighborhood on whites and turn left – follow to the waterside roundabout and turn right. Follow that road to the first roundabout. This is the turn around point for a little over 4 miles. Pax modified to make the route longer or shorter, and some added in the dominion bridge hill just for fun. Some of us also are taking a wait a see approach with the Clemson rehiring of Chad morris as their OC, despite the Deja-vuness of it all.
MARY:
ANNOUNCEMENTS: break the dam everyone – tshirt deadline approaching. Also Massey blood drive this weekend
COT:

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First Monday Ring of Fire Beatdown

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WARMUP: hang from the bar, windmills, quad stretches, wall sits, honey mooner, downward dog and bio on Sergeant Emerson Brand
THE THANG: overhead press, pull ups, curls, squats, swings, and run to AO jones
MARY: yes
ANNOUNCEMENTS: break the dam
COT: family, work transition, new opportunities, clarity for 2026

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End of year split

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Four posted at the last RoF for 2025.
Ruby Slippers started us off with a warmup mosey run with side shuffles and cariocas.
Then to the pull up bars for pick-your-poison: do 50 reps total of either pull-ups or manmakers (i.e. 30 pull ups and then 20 manmakers).
Then did a quadzilla: run down the hill and nur back up; repeat for 4x.

Harry Caray took over with some toy soldiers and then to the football field for:
Bear vs Crab soccer (two pax could only bear crawl, other two could only do crab walk). We swapped bear/crab too.
Clothespin tag: get 4 pins, and pax earned additional pins by correctly answering F3 questions (credo, mission, core principles etc). Then we played tag.
Ended with slam ball (15 lbs) mary: pax on their six and toss slam ball to eachother (be nice and call their name before tossing), pax did sit ups with ball before tossing.
Fini.
COT

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