Rings and Fires – 30JUN2025

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WARMUP:
Like we needed that. It was like 1000 degrees with 900% humidity. Warm? Yeah… we were covered.

THE THANG:
Grab a block. Head to the track.
5 manmakers (blockees)
10 goblet squats
15 curls
20 flutter w/press (2-count)
RUN 400M

Increase reps by 5 until 15 manmakers, then run 800M and ladder back down to 5. If you complete that. Repeato.

MARY:
No chicks.

ANNOUNCEMENTS:
Read your newsletter.

COT:
The 5th Core Principle.

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Sunny Delight

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WARMUP:
SSH, Windmill, Downward Dog, Honeymooner, Runner Stretch
KB Deadlifts and Swings
Suitcase carry 1 lap around the parking lot

THE THANG:
10 minute circuit:
1. Upright row x 10
2. Clean + press x10 (5 e/a)
3. Tricep Extension behind head x10
4. Merkin on KB
5. Mosey without bell
– Twist: Each round, first person back from the mosey performs 10 swings with Sunny D

Partner DORA – Uphill Farmers Carry with both bells
100 lunges (50 ea side)
200 American Hammer (400 ea side)
300 Shoulder Taps
100 Shoulder Taps – Modified for time (and sanity)
– Twist: Sunny D makes his way round the groups and the unlucky PAX must farmer carry it + his own bell

MARY: Death by KB Swings – AMRAP Swings; each time the bell is put down, mosey around the group for laps

ANNOUNCEMENTS: Newsletter, Coffeteria

COT: VQ Feedback and FNG @Fargo

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Sleep Deprivation

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WARMUP: SSHx25, WM, IW,HWx10 maybe more, maybe less
THE THANG: Mosey to the upper class lot, Butt Lickers/high knees, karaoke to the entrance. Wall sits while we went through 5 Merkins. Made our way down to bus entrance did 7’s Step ups at the benches, run up to the top of the hill and did dips, crab walk down the hill. Last made our way to the far lot, 1-2-300 Dora, Merkins, LBC, Squats, partner runs ~1/2 lot. Mosey back to COT
MARY: Briefly
ANNOUNCEMENTS: Helmets grandstanding speech on Friday, Bethel…
COT: Of course, lots of prayers and praises needed.

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Good Times

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WARMUP: IW, HW, LSS, SSH, Merkins, MNC
THE THANG:
5 rounds of 3 broad jumps and 4 lunge walks

Miserable Mile – run 1/4 lap 10 flying squirels, run a 1/4 lap, 10 squats, run 1/4 lap 10 merkins, run 1/4 lap 10 LBC ( 4 full laps for a mile total of 40 reps each exercise)

Ran back over to the school for wall sits , jogged up and down the stairs and 1 burpee each

21 squats and merkins – run to the end of the school and back
15 squats and merkins – run to the end of the school and back
9 squats and merkins – run to COT
MARY:
ANNOUNCEMENTS: Stuff a Bus with school supplies, Tegay Cay Walmart this Sat. , Pigskin Pick’ems , Blood Drive
COT:

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Casting a wider net.

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WARMUP:
Moroccan nightclub
Imperial walker
Windmill
THE THANG:
Wind sprints with 5 Side Straddle Hops at the base

Bucket of fun – 45 seconds exercise + 25 seconds rest
– Merkins
– Jump Rope
– Side Straddle Hop
– Plank Jack
– American Hammers
– Plank Jacks
– Man Makers
– Curls
– Overhead Press
– Shoulder Taps

Discussion -> Casting a wider net when hiring and building a team.

MARY:
ANNOUNCEMENTS:
– Stuff the bus -> Saturday
– Next Thursday -> Bethel Mens Shelter
– Friday – State of the union -> Dark Helmet -> Panerra
COT:

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A Whole New World

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Some of this may have been modified. Maybe.

Thrillville is the latest amusement park from the mind of Drop Thrill. Will you survive the day?

Parking Lot – Time to pay up!

Round 1 = 2 Burpees
Round 2 = 4 Burpees
Round 3 = 6 Burpees

Ticket Booth – Really time to pay!

Round 1 – Hand Release Merkins x10
Round 2 – Add Clap Merkins x10
Round 3 – Add Toe Touch Merkins x10
Round 4 – Add Mike Tysons x10

Bathrooms – First stop when you enter the park is of course the bathroom.

Round 1 – monkey humpers
Round 2 – squats
Round 3 – calf raises
Round 4 – raise the roof

Now you’re ready to ride the big coaster but you’ve got to beat the crowd there!

Running of the bulls !

Run a lap.

Ride Time

Round 1 – calf raises x20
Round 2 – Add Bonny Blairs x20
Round 3 – Add Side Lunges x20
Round 4 – Add Jump Squats x20

Lunchtime

Round 1 – LBCs x25
Round 2 – Freddy Mercuries x25
Round 3 – Heels to Heaven x25

Lunch time is over and you see your favorite coaster just reopened so you run to ride the reopened coaster l.

Run a lap.

Oh no! It Broke down again!

Time to run again as you have to run across the park to another coaster.

Finally the day is over. You’re exhausted but you’ve got to make it back to your car.

Time for toy soldiers down and back.

Finally you’re back relaxing at the hotel. Time to cool down with stretching and some Broga.

You survived a day at the virtual park!

Well done! Thanks for coming along for the ride.

Thrill reminds you that you can’t always predict the twists and turns of life, but you can be strong enough to push through when you need to.

With that, The Thrill is gone.

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People’s Q

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I tried something a little different today and had a people’s Q. I started us off with a little warm up then <@U07E0KTT4BV> picked up the Stick as we moseyed to the front of the movie theater. I thought we were going to watch Naked Gun but he had other plans.

Round 1
30 Step-ups (15 each leg)
25 Merkins
15 Big Boys

Round 2
30 Step-ups (15 each leg)
25 CDD
15 Big Boys

Round 3
30 Step-ups (15 each leg)
15 Hand Release Merkins
15 Big Boys

Next up was <@U08N6B7B3EF>

Group A performed Shoulder Taps while Group B army crawled for about 5 yards, then Bear Crawled for about 10 yards then sprint 25yards and back. Gross A & B switched. This went on for 3 rounds.

Next <@U067RCH0EPJ> took us over to the lower parking lot. We saw a couple of cop cars and we thought Unstable Vagina left his post to come workout with us but we were mistaken, it wasn’t him. <@U067RCH0EPJ> mapped out 4 corners of fun.
Corner 1 – 25 LBCs
Corner 2 – 25 Mike Tyson’s
Corner 3 – 25 Squats
Corner 4 – 25 American Hammers
We started in the middle of the 4 corners with a buy in of 1 Burpee then picked a corner then back to the center for a Burpee. Repeating until all 4 corner were hit.

Since we already had the 4 corners mapped out YHC picked up the stick for an Escalator.
Corner 1 – 10 SSHs
Corner 2 – 10 SSHs 25 CDD
Corner 3 – 10 SSHs 25 CDD 30 Squats
Corner 4 – 10 SSHs 25 CDD 30 Squats 40 LBCs

We moseyed back to COT in time to Al Gore it out for 30 seconds.

Announcements:
Coffe convergence at Panera Bread Kingsley following workouts
Stuff the Bus 8/2
Bethel Men’s Shelter next Thursday 8/7
Read the News Letter

Prayers& Praises
From the Waxhaw Pax prayers for Sugar Daddy and praises for Maddog’s son for completing his training for the Marines.

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Multiples of 5

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WARMUP: Mosey to Print Shop

THE THANG:
5 pull-ups at the Print Shop.
Run to parking lot at the corner of Williamson St and Watson St. for 10 merkins
Down Williamson St hill to Fort Mill COG for 15 LBCs
Up Academy St for 20 step ups (10 each leg) nearby Craft Axe.
Back to Print Shop
~0.5 mile loop

MARY: Eh

ANNOUNCEMENTS:
Stuff The Bus, new scheduling platform, Bethel, etc.

COT: stays at COT

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