WARMUP: No, too cold
THE THANG: Run down and up through Dominion Bridge, Over to Catawba Ridge HS, loop around the property then over to Forest Creek MS, loop around the property and back through Dominion Bridge and loops around Blue Smokehouse. Many loops.
MARY: Yes
ANNOUNCEMENTS: No
COT: Yes
WARMUP:
Short: SSH, windmill, down dog, Honeymooner, Down Dog, sprinter stretch
Partner up with similar size guys. Each pair gets a brick and 2×4 board. Mosey to stadium
THE THANG:
All line up at the track by the field’s end zone line. Race your partner:
– Partner 1 performs “board push” across the turf (along end zone line) to the other side of the track
– Partner 2 performs Cindy carry around track, past the scoreboard, to opposite side of track by end zone line
Partner who loses: 5 burpees
~30s rest
Swap coupons with your partner and then race back in a similar fashion
Repeat until 5:45 – we got about 4 down and backs
Finisher: Board push sprint relay
– Split into two teams
– 1 pax at a time from each team performs a Board push down and back across the field,
– Relay race style, Cycle through all pax
– Losing team: no further punishment needed
MARY: 4 minutes of ab work, everyone got to call an exercise
ANNOUNCEMENTS: yes
COT: yes
BUY-IN: 20 Man Makers w KB
DORA #1 / Farmers Carry
– merkins
– Jump squats
– Dips
DORA #2 / Run lap
– Snatches
– Goblet squats
– Curls
COT
Surprise surprise. We ran down Munn to Harris. Jackson street to Ardrey loop.
The gubmint needs to put them sidewalks back in so we can have some of our old routes back.
Alabama anyone?!
Yes, it was raining at the ballroom. However, the most noticeable item was trying to figure out how to use the stopwatch on my iPhone. Through multiple failed attempts old Bass suggested that I ask Siri to do a timer for us which pretty much worked flawlessly.
We took a quick mosey to the only dry spot we could find down by the football field. Then moved into our series of Amrap exercises with a minute timer for each set. They started out as follows, wide arm merkins, regular Americans, mountain, climbers and shoulder taps all 10 reps each. The next set was leg exercises which included squats, sumo squats, calf raises, and monkey Humpers the next set included LBC‘s Weezy, Jefferson‘s American hammers and flutters. The final set side straddle hops jump squats overhead collapse, and Moroccan nightclubs did a few exercises in between, but mostly stayed with these four different sets. We stayed mostly dry until we had to head back to COT in it downpour on us we finished up with some abs and it’s about it.
Celebrating the 12 days of Christmas as the holiday decorations were recently assembled at WEP with a ladder workout with 2 exercises and 5 flights in depending and ascending counts.
WARMUP:
3 variations side straddle hops followed by 3 variations of merkins followed by 3 variations of squats.
THE THANG:
Flight 1-big boy setups and hip dips,
Flight 2-R/L lunges with squats jumps,
Flight 3-Bear crawl with crawl bear,
Flight 4-R/L side plank crunch with mac tar jai,
Flight 5-Front/back lunges with jump knee tucks.
MARY: n/a
ANNOUNCEMENTS:
Christmas party, BRR 2026, Irrevocable Trusts
COT:
Prayers for students, new babies, and aging parents.
It’s high-30’s & really, really wet. And?
WARMUP: Not so much.
THE THANG:
Run to the covered stage at WEP.
(5) 6ct Burpees
(10) Jump Squats
(15) Merkins
(20) Low Slow Squats
(25) Flutters I/C
Run to Ft Mill Church of Nazarene
(5) 6ct Burpees
(10) Lunges (ea leg)
(15) Diamond Merkins
(20) Calf Raises I/C
(25) Peter Parkers
Run to the small parking lot in front of Pike Electric
(5) 6ct Burpees
(15) Merkins
25yd Duck Walk
Run to the old Hardees
(5) 6ct Burpees
(15) Mak Tar Jai’s
(25) LBC’s I/C
Run to the Post Office
More stuff
Run to the parking lot formerly famous for Footloose
More stuff
Run back to the AO
More stuff
MARY: See above
ANNOUNCEMENTS:
COT: 5th Core Principle & very intentional
Rainy and cold morning. Chatted with <@U05TY21AC2X> yesterday about meeting at Walmart. Glad I was not part of his fast paced Q.
Started our journey to Walmart, stopping at a few light posted for exercises.
As we crossed Dam Road, I noticed the rain had turned to sleet. We arrived early so we moseyed over to Verizon (cover from the rain)
Saw some headlights in the distance, it was not Santa and his reindeer, it was <@U05TY21AC2X> pushing his Pax around Tega Cay.
We stopped for some squats, form was impeccable.
Back to COT, rain picked up. Felt like we were wearing rucks. Stopped at a few light poles for exercises. Returned under the awning for dips, seeking, squats, lunges.
The weather sucked, but it was great to have the fellowship.
Conditions this morning were…subpar (38 degrees and rain). However, that didn’t stop two of us from having great conversation and a solid workout. Here’s what we did:
Warm-Up
– Mosey to Oakcrest Prep
– Middle stretch, L over R stretch, R over L stretch
The Thang
– 10 Squats, run to end of lot and back
– 10 Squats, 10 Merkins, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, 10 Calf Raises, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, 10 Calf Raises, 10 Hand Release Merkins, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, 10 Calf Raises, 10 Hand Release Merkins, 10 Alternating Shoulder Taps, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, 10 Calf Raises, 10 Hand Release Merkins, 10 Alternating Shoulder Taps, 10 American Hammers, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, 10 Calf Raises, 10 Hand Release Merkins, 10 Alternating Shoulder Taps, 10 American Hammers, 10 Bomb Jacks, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, 10 Calf Raises, 10 Hand Release Merkins, 10 Alternating Shoulder Taps, 10 American Hammers, 10 Bomb Jacks, 10 Wide Arm Merkins, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, 10 Calf Raises, 10 Hand Release Merkins, 10 Alternating Shoulder Taps, 10 American Hammers, 10 Bomb Jacks, 10 Wide Arm Merkins, 10 Carolina Dry Docks, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, 10 Calf Raises, 10 Hand Release Merkins, 10 Alternating Shoulder Taps, 10 American Hammers, 10 Bomb Jacks, 10 Wide Arm Merkins, 10 Carolina Dry Docks, 10 Burpees, run to end of lot and back
– Mosey back to COT
NMM
Some days look bleak. Its cold and wet and you know the parking lot is soaked. Your bed is warm, dry, and comfortable. So, why leave?
You leave so another guy isn’t standing in the rain alone. Sometimes we post, not for ourselves, but for the other guy. Thank you, <@U01CGBKBQ64>, for being that guy for me this morning. The fellowship means more when conditions are poor. Honored to share the Gloom with you today.
Aye!
Italian Job
WARMUP: none
THE THANG:
Brisk walk and some shuffling down Gold Hill, past <#C02PFBMMZL6>, down 160 to Walmart where we met <@U5DKASDQU> and <@U08BNRBQ9D1> for some squats and up Hubert Graham to the awning at the school
MARY:
Squats, dips, merkins, lunges
ANNOUNCEMENTS:
COT: