No one asks me to carry heavy things.

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WARMUP: A variety of warmupy things. Maximus could have done windmills the whole time.
THE THANG:
Everyone carried a ruck or weight vest, sand bag and KB. Did. Big loop of the car line and then stopped in the parking lot
Worked island to island in the parking lot
KB 20 curls / lunge walk with torso twist
Repeat
Sandbag 20 squats / Sumo walk
Repeat
KB 20 OH press / waiter carry
Repeat
Sandbag 20 upright rows / sand bag toss
Repeat
KB 20 tricep ext / goblet carry
Repeat
Sandbag 20 Deadlift / rifle carry on chest
Repeat
KB 20 American Hammers / Farmer carry
Repeat
Sandbag 20 Clean / Shoulder carry
Repeat
Back to COT the short way
MARY:
ANNOUNCEMENTS:
COT:

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The 6 Rights make a Left Baxter Loop

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WARMUP:

THE THANG: Run 3.2 miles on large Baxter loop :
Market
R on Gardenia
R on Morris Hunt
R on Downing
R on Berkshire
R on Tuckerton
R on Richard’s Crossing
Back to COT
MARY:
ANNOUNCEMENTS:
COT: fight or flight – what is your choice today?

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Upper/Core with KB

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WARMUP: SSH, Arm Circles, Windmills, Merkins, Shoulder Taps, Plank
THE THANG: Four blocks, the first three blocks are 8 minutes each with 4 exercises AMRAP. Last block has 2 exercises EMON style.
Block 1:
KB Overhead press (10 each arm).
KB Bent over row (10 each arm)
KB Halos (8 each side)
Plank (1 minute)
Block 2:
KB AH (15 each side)
KB BBS (12 “each side”)
KB Plank Drag (10 each side)
Flutter kicks/w KB Press (20)
Block 3:
KB Merkins (6 each arm)
KB floor press (8 each arm)
Farmers Carry 20 yard up and back (2 times)
KB upright row (12)
Block 4:
Odd minutes (20 Kb swings-rest)
Even minutes (20 chess press-rest)
MARY:
ANNOUNCEMENTS:
COT: message. Do not get for granted a good night of sleep of you kids, wife, family member; instead, thank God for a good night.

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Weinke Routine at Block Party

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WARMUP: mosey, Shuffle, butt kickers, high knees

THE THANG: exercises in cadence
Routine 1
– merkins
– Seal jacks
– Derkins
– Moroccan night clubs
– Hand release merks
– Overhead claps
– Incline merks
– Donkey kicks

Bear crawl and lunge walk

Routine 2
– squats
– Peter Parker’s
– monkey humpers
– mnt clmbers
– Step ups
– Big boys
– Low slow squats
– LBCs

Bear crawl and lunge walk

Repeat Routine 1

Bear crawl and lunge walk

Repeat Routine 2

Mosey

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20 by 10’s at Slow Burn

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Mosey warmup

Exercises in cadence (20) followed by mode of transport, then 10 more IC, run back to starting point
– merkins/lunge walk
– Squats/bear crawl
– Big boys/toy soldiers
– Handrelease merkins/lunge walk
– Cossack squats/bear crawl Big boys
– LBC/high knees
– CDD/lunge
– Monkey humpers/butt kickers
– Etc

Stretch

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No Distance, Just Work

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WARMUP:
Ruck over to Trailhead Park playground.
Slick: Windmills, Squats, Merkins

THE THANG:
25 Step-Ups (ea leg), 5 Man Makers, 10 Curls
Repeat
25 Step-Ups (ea leg), 5 Man Makers, 10 Simbas
Repeat

Ruck back to the rock at TCES
Bear Crawl ~1/2 way down the back stretch & lunge walk to the corner.
15’s: Carolina Dry Docks, Tricep Extension, Flutter Kicks w/ Press, Simbas

Hold ruck at the top of a curl and walk back to the rock.
15’s: Ground-to-Overhead, Dead Lifts, Curl into a Press

Overhead carry to the flags
15 Overhead Press, Flutter Kicks w/ Press
Lie on your back, hold your feet 6″ off the ground and ruck off the ground behind you. Go around and everyone gives a 10-count.

Overhead carry back to COT.
American Hammers, X&O’s

MARY: See above
ANNOUNCEMENTS: Newsletter
COT: 5th Core Principle

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F2F October

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#AO-Bushwood is a new. We are energized. We are pain bringing and growth pushing. October will be no different as we drag weary soles from the depths to see if they still have it. In our Face to Face month of hell we will pit Gladiators of old hailing from Indian Land against the Spartans of Fort Mill. Friends and families will be torn apart as we draw a line across the county. Who you got? East or West?

Curious to know more, well too dam bad. You gotta show to know. Every Wednesday in October, Catawba Ridge Stadium lot, 515

#MILGA

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13 year Convergence

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  • QIC: Backdraft, Assassian, Boogie Nights
  • When: 09/29/2025
  • Posted In: Pre-Blast

The Fort turning 13. Come celebrate as our Region becomes a teenager!!!

NaFo – 9/29/2025
0515
Run/Ruck: Assassin on Q
Bootcamp: Backdraft on Q
Kettlebell: Boogie Nights on Q

Let’s be the accelerating men our community needs.

Slightly different parking location from the usual AOs that meet there. NaFo has some construction happening and the football team has been arriving at 0555. We’ll keep COT out of their way.

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