Tag: Time Machine

Week 1 F2F October – Atlas & Sasquatch

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WARMUP: 5 min dynamic plank warm up with upward and downward dogs; then dynamic moving warm up with butt kick, high knees, toy soldiers, lunges, skips, side shuffles, cariocas, heel walk, toe walk, bunny hips, mosey
THE THANG: 10 mins with Atlas – mosey to long straigh away with 3 light poles – suicide run to light pole 1 5 merkins, NUR to start 10 squats,, run to light pole 2 then 5 merkins, NUR to start 10 squats, run to light pole 3 then 5 merkins, NUR to start 10 squats, MARY x90″

10 mins with Sasquatch – mosey to front of school, circle up – everyone plank and complete 5 reps of a plank or merkin exerxercise called by Q (exercises includedshoulder taps, parker peter, peter parker, plank jacks, merkins, diamond merkins, wide arm merkins) upward and downward dog variations were also completed as we awaited the return of the pax (see next line)- 1 pax exits the cirlce and runs approximaley 30 yrds to light pole and completes 3 burpees and return sto cicrle, tehn everyone does one burpee toegether, then next pax runs to aforemetnioned lightpole to complete burpees while the circled up planking pax are doing the aforementioned plank exercises followed by upwards and downward dog until that pax returns to the cirlce

10 mins with Atlas – INdian run to the somehwat grasssy fireld – last person in line does 5 swauts and then rusn to the front; from goal line of field, lunge 10 ards, complete 5 merkins, bear crawl 10 yds, complete 5 merkins and repeat that cycle until you get to the end of the other endzone, mary to finish that last 2 mins;

10 mins with Sasquatch – line up 2 by 2 with a similarly sized pax, mosey togther, stop and complete 5 partner merkins in cadence, continue to mosey 2 by 2 and then stop to perform partner resisted pushes about 20 yrdsand switch with your partner to return- 2 cycles of that completed; mosey back towards COT and stop on the grass to complete 10 sit up get ups on curb with partner helping to pull to stand and switch for other partner to complete 10 reps; return to COT
Per several pax, 2 miles wereecovered during the duration of the workout!
MARY: some was interspersed
ANNOUNCEMENTS: newletters weekly on Sunday
COT: Great start to week 1 of F2F at Bushwood

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MOT Ladder O’ Pain

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WARMUP: Some light stretching
THE THANG: mosey to the big parking lot, start at the far south end, MOT called to next row of parking spots and then an exercise
1. Merkin inch worm 10BBSU
2. Lunge walk 20CDD
3. Crab walk 30 Hello Dollies
4. Burpee Broad Jump 40 Monkey humpers
5. Reverse Lunge 50 Flutters
6. Bear Crawl 40 American Hammers
7. Squated side step (face left) 30 Wide Arm Merkins
8. Duck walk 20 Plank Jacks
9. Squated side step (face right) 10 Diamond Merkins
Repeat on the way back, reverse MOT as much as possible

ANNOUNCEMENTS: Convergence, golf, HIM Camp
COT: What’s said here stays here

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O to the smells of BushPit

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WARMUP:
Mosey over to middle school with multiple stops along the way to our final destination by the football field.

SSH, imperial walker, second cousin hillbilly walker, butt kickers, high knees

THE THANG:
Ladder where you start with first exercise and then run a lap. Add a new exercise each lap and count increases by two for all exercises along the way. Note that Birdcage requested 2 miles so I made the lap longer than I typically would.

Exercises

2 – merkins
4- squats
6- LBCs
8- lunges (both legs)
10- CDD
12 – flutter
14- wide arm merkin
16- calf raises
18- wheezy Jefferson
20- burpees
MARY:
ANNOUNCEMENTS:
COT:

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Soft field, all work

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WARMUP: Gathered for a quick disclaimer, no FNGs, ran about 200 yards. SSH, cherry pickers, windmills, merkins, squats, and some stretches.
THE THANG: Ran over to the football field with a few small stops. Based on the counts of the exercises, that were each each end zone, you did the count of the exercises on the yard line that matched the count. Counts of 60 were done on the 50. Once you did the exercise, you’d run to the far end zone to start at the top…then it was just back and forth working down the list.

List 1:
5 Burpee broad jumps
10 Diamond merkins
20 Merkins
30 Mountain climbers
40 Seal jacks
50 American Hammer
60 SSH
60 Moroccan night club
50 Shoulder presses
40 Crab cakes
30 Flutters
20 Big boy situps
10 Flying squirrel
5 Dive bombers

List 2:
5 Hand release merkin
10 Durkin (get partner to put feet on back)
20 Knee to chest jumps
30 Carolina Dry Docks
40 Plank Jacks
50 LBC
60 Ski jumps
60 Squats
50 Calf raises
40 Dips
30 Monkey humpers
20 Lunges (10 each leg)
10 Apolo Ohno (10 each leg)
5 Plank alternating shoulder taps (5 each)

MARY: Mary was fine until the six made it back to COT.
ANNOUNCEMENTS: newsletter and convergence upcoming.
COT: yep!

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Partner Work

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It was a beautiful morning at the American Jackal, and you could cut the anticipation of the upcoming beatdown with a knife. We did a quick warmup and we were off.

Thang:
Partner Up for 11’s – 10 Partner Merkins run a half lap and 1 Big Boy sit-up run another half lap. Work up to 1 Merking and 10 BB sit-ups.

Dora: Partner 1 – 100 Dips, 200 Incline Merkins, 300 Step Ups. Partner 2 – Run across the parking lot.

Light Pole Work: Alternate Bear Crawl and Lunges at every light pole.

Back to COT for prayers and praises.

JWow

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T A R H Y E D

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We warmed up with a few stretches here and there and moseyed to the back lot where we met up with light poles. Broke into three groups to tackle the course and

Each pole had a letter composed of the site THEYARD, but the letters were scrambled to ensure misery and extended running between poles. Most of us got two rounds under each pole.

T
Donkey Kicks
Merkins

A
Squats
Lunges

R
Box cutters
Burpees

H
SSH
Burpees

Y
Man climbers
Grave diggers

E
LBCs
Dying Cockroaches

D
Bobby Hurleys
Hello Dollys

We had a great COT with announcements and genuine prayers and praises. Prayers for Tater’s M!

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Inaugural The Fort 9/11 Memorial Stair Climb

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When: Saturday 9/13/2025, 06:00 – completion
Where: Nation Ford High School, Football Stadium
Why:
9/11 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as we knew it was forever changed after that day.
What:
In honor of the 24th anniversary of that fateful, horrible day, we will be doing a 9/11 Memorial Stair Climb.
Each of the NYC Twin Towers had 110 stories and 2,070 steps. The football stadium bleachers at Nation Ford High School (aka Honey Badger, Ring of Fire, and Varsity), there are 6 rows (the larger two-way rows) of steps, each row with 34 steps. Going up then down each of the 6 rows gets you 204 steps, which is one round. Repeat that 10 times, or 10 rounds, +1 more row, you have 2074 steps. We would run all 6 rows 10 rounds, then add one row to make it 66 rows total. Granted we’d be going up 66 times, down 66 times, but we’d get the total step count in. To keep things easy, we decided to do 11 total rounds.

After some encouraging words and lifting up some words in respect and honor of those lost, we set off. Some ran, some speed walked, others rucked. A few replicated the 60-70 lbs average load a fireman carries when prepped to fight. Coupons were added to the mix too. Work was done, excellent fellowship was shared, and the patches were well earned. Everyone did a GREAT job. It was quite a morning.

One thing – the stairs in twin towers, all 110 stories, would yield an elevation gain of 1,100 ft. Unfortunately, after 12 rounds or so, I only got 900 ft elevation gain. SO…..doing the math, next year we will be going for the elevation gain, which means we will have to do 15 rounds total of all those steps.

Thanks for the opportunity to lead.
NASA

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Cones and Reps at The Ranch

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WARMUP: Quick mosey with a stop for mountain climbers, MNC, low slow squats
THE THANG: Mozy over to Springfield Middle School where we placed four evenly-ish spaced cones the length of the drop off before you get to the hill. From the start we ran to the first cone for 20 reps each of shoulder tap merkins, monkey humpers, box cuttahs, and plank jacks then ran back to the start. From there we ran to the second cone for dips, squats, flutters and Mike Tyson’s. Back to start then to cone three for CDD, bomb jacks, American hammers, SSH. Ran to start then on to cone four for merkins, calf raises, BBS, and burpees. (20 reps for each exercise at each cone)
Quick mozy back to start then we ran to the top of the hill and partnered up. At the top of the hill, each partner did three burpees then ran to opposite sides of the hill for 50 reps each of the selected exercise. After each exercise they ran back to the top for three burpees with their partner. Rinse and repeat with SSH, LBCs, Merkins, Squats, Overhead claps, CDD.
Mozy back to COT with a stop to pickup all the cones.
MARY: No dedicated Mary time but we got it in.
ANNOUNCEMENTS: Q source, convergence, newsletter
COT: Prayers for family, local teacher who passed

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Tour de Waterside

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WARMUP: Mumble Chatter

THE THANG:
Ran through Dominion Ridge to Whites Rd into Waterside. Visited the clubhouse and 2 roundabouts and then head back.

MARY:
ANNOUNCEMENTS: Golf tournament, anniversary convergence, 4.01K fundraiser

COT:

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