The 4 Square Gauntlet

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Disclaimer and WelcomeShared
WARMUP:
In Cadence and 10 Reps Each

  • Moroccan Night Clubs
  • Cherry 🍒 Pickers
  • Windmills
  • Hillbilly Walkers
  • Imperial Walkers
  • Mosey to Schoolyard

THE THANG:
Partner Up for Some DORA work !
One Partner does the work while the other jogs/walks a lap. Build up to total number of reps. Switch after every lap.

  • 100 Merkins
  • 150 Air Squats
  • 100 Flutter Kicks
  • 100 Step ups

Everyone does a NUR Lap
Round Dos

  • 80 Carolina Dry Docks
  • 120 Lunges
  • 100 Freddie Mercuries
  • Bear Crawl across court then 10 big boys

We all take a lap
Round 3 All Together

  • 25 Slow count squats – hold for Mary

MARY: Was there but not as memorable as Sally, ask @U5MQ8FHV0, he knows
ANNOUNCEMENTS:
CSAUP, Cannoli Run, Fort Mill Care Center, Trash Pickup, Newsletter
COT: Always in our heart

The 4 Square Gauntlet

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Quarter shuffle

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WARMUP: one guy got in trouble for trying that at this AO one time
THE THANG: double Kingsley, try to push the last 1/4 of each mile
MARY: again, there was an issue one time
ANNOUNCEMENTS: newsletter
COT: youth sports….why can’t all the kids just try hard? Flux

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Bag of Bad Decisions

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Disclaimer Provided & 5 Core Principles shared thanks to @U5DLC6D7X for keeping us honest :

  • FREE OF CHARGE
  • OPEN TO ALL MEN
  • HELD OUTDOORS RAIN OR SHINE
  • PEER LED ROTATION
  • END IN CIRCLE OF TRUST

WARMUP:
In cadence and 10 Reps Each:
Moroccan Night Clubs
Windmills
Cherry 🍒 Pickers
Imperial Walkers
Hillbilly Walkers
THE THANG:
Part 1 DORA Work – 1 Partner Carries Bag the other does the work! Switch and repeat until your reach the total reps
100 Sandbags Squats
75 Shoulder Presses
50 Bent over Rows
Everyone takes a big lap around the lot !
DORA Work Part 2
5 Burpees over bag
10 Dead lifts
15 Mountain Climbers each leg
2 Rounds
Part 3 All Together
Four types of Carry – Go to last column and back. Switch form and repeat for 4 Rounds

  • Bear Hug
  • Shoulder Carry
  • Front Rack
  • Farmer Carry

Part 4 All Together

  • 10 Cleans
  • 10 Over head presses
  • 10 lunges or squats
  • 10 bent over rows
  • Back to COT

MARY:
Introduced FNG to Mary

  • Boat 🚤 vs canoe 🛶
  • Hello Dolly
  • Dying Roach
  • LBCs

ANNOUNCEMENTS:
CSAUP , Cannoli Run, trash pickup and newsletter
COT: Always stays in COT

Bag of Bad Decisions

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Running is fun?

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WARMUP: N
THE THANG: Y
MARY: N
ANNOUNCEMENTS: Y
COT: Y

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Magic Carpet Ride

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WARMUP: SSH, Imperial Walkers, Hillbilly Walkers, Merkins, Calf Stretch
THE THANG: Mosey to back parking lot for partner circuit of 100 merkins, 100 jump squats, 100 big boys. Mosey to wall for 7s of burpees and jump squats with a wall hop in between, grabbed some cindys for some finishing moves then back to COT
MARY: 3min plank
ANNOUNCEMENTS: Yes
COT: Prayers and Praises

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Fun with Kettlebells

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WARMUP:

  • Side straddle hop
  • Moroccan Night Club
  • Imperial Walker
  • Hillbilly walker

THE THANG:

  • Four Rounds with three exercises each at three stations Reps 5, 10 and 15
  • Station #1 – Halo, Overhead Press, Squats
  • Station #2 – Swings, Clean & Press, Thrusters
  • Station #3 – Round the world, Lunges, American Hammers
  • Station #4 – Tricept extensions, Goblet March, Bent over rows
  • Dora
  • 100 American Hammers
  • 200 Flutter kicks – count one leg
  • 300 Situp Press

MARY:
ANNOUNCEMENTS:

  • Greater than event
  • Cannoli Run

COT:

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Cinco de Mayo

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WARMUP: lap around parking lot
THE THANG: partner work
Partner 1 runs to other end of field and picks up partner 2 where they will be doing an exercise that slowly gets you across the field. Continue switching between running and exercises until cross the field.
Bear crawl/sandbag run
Sandbag pull through / run
Lunges / sandbag run
Sandbag lunge / run
MARY: flutters
ANNOUNCEMENTS: newsletter
COT: tacos

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2026.19 The Forge

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Mosey to the church parking lot for Dora with 100 merkins, 200 squats, 300 LBCs.
Bear crawl length of lot with 3 merkins at every other parking line.
Mosey around to the large wall of the grocery for Wall sits and donkey kicks for 3 rounds followed by balls to wall and jump squats for 3 rounds.

Fin

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Q-school and the 3 C’s

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WARMUP: windmills, imperial and hillbilly walkers, planks, shoulder taps and mountain climbers all in cadence. Throw in some seal jacks in cadence too.

THE THANG: 3 C’s of q school – corners, chalk and cardboard.

4 corners – 5-10-15
Manmakers
Goblet squats
Tricep extensions

4 corners – 10-15-20
Goblet squats
Tricep extensions
Flutters with bell held high

4 corners – 15-20-25
Tricep extensions
Flutters with bell high
Kettle bell swings

4 corners – 10-15-20
Goblet squats
Hammer curls
Flutters with bell high

4 corners – 5-10-15
Manmakers
Kettle bell swings
Hammer curls

Headed to cot after 3 of the 4 corners completed on the last set

MARY: nope – open to all men

ANNOUNCEMENTS: in the newsletter – read it

COT: 5th core principle

Q-school lessons shared from 3 C’s and four corners. Reminders that simple can be effective. In keeping the group together, four corners and self-explanatory exercises are helpful to keeping pax connected and together during a workout – all while embodying the credo of leaving no man behind but not leaving him where you found him.

Thanks for the call Deep Dish.

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Staff Sgt. Benjamin Noah Pennington

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Staff Sgt Ben was KIA at Prince Sultan Air Base on March 8, 2026 due to injuries sustained in an attack by Iran in Operation Epic Fury. He was 26 years old, from Glendale, Kentucky. An Eagle Scout who knew from a young age that he would join the army, he enlisted at age 18. Ben grew up in Glendale Christian Church, and recently in January 2026 he had reconnected with Jesus Christ by being baptized. His parents survive him; Tim & Carrie Pennington. Lt. General Sean Gainey said, “He gave the ultimate sacrifice for the country he loved. That makes him nothing less than a hero, and he will always be remembered that way.”

Warmup:

Imperial Walkers
Windmills
Merkins
Big Boy Situps
Low Slow Squat
Plank (Read about Staff Sgt. Benjamin Pennington)

Grab Cinder blocks, one per person. Farmers Carry to Bottom of Hill.

DORA:
100 Merkins
200 Squats
300 LBC
The partner farmer carries two cinder blocks up the hill and back.

Cindy Exercise. 10 pace bear crawl. Mosey. Merkins. Mosey back.
Complete one cindy exercise. Transit and return.

  • 20 Overhead Press
  • 20 Swings
  • 20 Chest Press from laying on back
  • 20 Squats
  • 20 Curls
  • 20 American Hammers

Repeat this list as time requires. (We barely made it to the end one time.)

Return cindys. Return to COT.

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