What it is to be a Good Man

2025-12-01Leave a comment

QIC: Zalinsky
When: 12/01/2025
Pax: 38 Special, Band Camp, Beaker, Decibel, fishstix, Gekko, HarryCarry, Mark Nestel, Olaf, Sasquatch, SouptoNuts, Sparky, Spectre, The Pirate, Vuvuzela, Zalinsky
Posted In: Sweep The Leg

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 |

13 YR Anniversary Convergence

2025-10-13Leave a comment

QIC: Band Camp, Assassin
When: 10/07/2025
Pax: 3D, Anchorman, April, Assassin, Band Camp, BearGryllz, Bitcoin, Bones, Bonsai, Boogie Nights, Boomer, Brawny, Cakeboss, Cheddah, Cherry Pie, Cohiba, Console, Cornerstone, Cornhole, Cyclops, Damien Croft, darkhelmet, Decibel, Deep Dish, Double D, Falcon Crest Ryan_F, Fanny Pack, Farmers Only, fishstix, Float Bridge, Fogerty, Fryin’ Pan (Todd), F3 Rock Region, Gekko, Goose, Grassy Knoll, Grout, Half Shell, Halfback (GB), Happy Hour, HarryCarry, Hominy, JCruise, Jekyll, Last Call - LC, Maximus, Miyagi, oldbay, Pauly D, Peach Stand, Pollo Hermano, Pusher, Refugee_Recore, River Rat, Rosie, Ruby Slippers, Rumbling Bald, Sasquatch, Senator Tressel, Shaq-a-Roni, Shepherd, Skeletor, slapshot, Slow Jams, Sofrito, SouptoNuts, Sparky, Spectre, Spider-Man, Splinter, Sprocket, Stand Up, Stang, Sunkist, Suplex, Tesh, Tesla81, Time Machine, Vuvuzela, Warning Track, Wooden Leg, Zalinsky
Posted In: Convergence

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 |

Q vs Q 2023 Finals

2023-03-29Leave a comment

QIC: Poppins, Sally, Ölaf, River Rat
When: 2023-03-29
Pax: Badlands, Band Camp, Cyclops, darkhelmet, Double D, fishstix, Grout, JAG, Joe Lyons (F3 Long Duck), johnny Utah, Ölaf, Poppins, Rebound, River Rat, RollOff, Sally, slapshot, Slash, Spider-Man, Squad, Zalinsky
Posted In: JOC

WARMUP: SSH and Moroccan Night Clubs

Order:
Sally
Zalinsky
Olaf
Poppins

Sally’s Q:
Top- 10 shoulder press w/ coupons
Downhill- 10 steps then 10 mountain climbers double count.
Bottom- 10 XFactors single count
Uphill- 10 steps then 10 Merkins on hill
Repeat 10 times or until inevitable time out

Zalinsky’s Q:
Partner Dora
AMRAP excercises were Prison Cell Merkins, Jump Squats, Big Boy Situps.
4 corner exercises were: 10 Merkins, 10 Big Boys, 10 Squats, 5 Burpees

Olaf’s Q:
Fire hose indian run to bleachers. Stop for burpees along the way twice.
Teams divided into two and bear crawl under the bleachers, do 3 hand release merkins, run back.

Poppins’ Q:
Partner up. Movements to cones and back. Burpees at each side. Movements were: Partner carry, wheelbarrow, bear crawl, long jump. Start with 10 burpees on each end and drop it by 2 each time we swapped movements.

FINAL VOTES
Olaf – 19
Poppins – 18
Zalinsky – 5
Sally – 3