5/6/26

2026-05-13Leave a comment

QIC: Cubbie
When: 05/13/2026
Pax: Birdcage, Bobber, Coaster, Cubbie, Liberty Bibberty, Ltrain, Pauly D, Pocahontas, Suplex
Posted In: Cockpit

WARMUP:
SSH
Imperial Walkers
Hilbilly Walkers
Cherry Pickers
THE THANG:

Heavy leg and abs day!
Pick a leg exercise from bucket, 22 reps
Pick an ab exercise from bucket, 22 reps
After count of 22 and 22, run a lap around parking lot. Sprint at end.

Leg: Jump Squats, Bobby Hurleys, Squats, Apollo Ohno, Calf Raises, lunges, Jumping Lunges
Abs: Flutters, Rosalita, LBC, Big Boys, Penguins, Box Cutters, V-ups

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Escalator 4 Corner

2026-05-13Leave a comment

QIC: Bam Bam
When: 05/13/2026
Pax: Bam Bam, Grassy Knoll, Half Shell, Miyagi, Senator Tressel, slapshot, Sweet Baby Ray
Posted In: The Forge

WARMUP: Windmill, Moroccan Night Club, Strawberry 🍓 Picker, 5 Burpees
THE THANG: 4 Corners with 10 Merkins, Corner (2) 10 Merkins 20 Squats Corner (3) 10 Merkins, 20 Squats, 30 Big Boy Situps, Corner (4) 10 Merkins, 20 Squats, 30 Big Boy Situps, 40 Lunges.
MARY: Yes
ANNOUNCEMENTS: May 16th CSAUP and Newsletters announcements.
COT: Ended with Prayer Isaiah 54:17 and Prayer and Praises.

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Cindy EMOM

2026-05-13Leave a comment

QIC: Time Machine
When: 05/13/2026
Pax: Atlas, Beaker, Coaster, General_, Pauly D, Pocahontas, Sasquatch, Time Machine
Posted In: Cockpit

WARMUP: Windmills, Cherry Pickers, up/down dog, stretching
THE THANG: Moseyed to see Cindy, every Pax found a date, started off with a 10 minute EMOM, 12 Curls, OH press and squats, dropped to 10 reps at the half way. Carried our dates down to the bus loop and paired up for catch me if you can, partner 1 went down the loop, partner 2 did an exercise, round 1 Big Boys, 2 Diamond Merkins and 3 was burpees. Brought Cindy back towards her house for a 5 minute EMOM, 5big boys and skull crushers then flutter to end of minute
MARY: Did have a brief second date with Mary
ANNOUNCEMENTS: > Cannoli and Murph
COT: Required

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The 4 Square Gauntlet

2026-05-13Leave a comment

QIC: Sofrito
When: 05/12/2026
Pax: Autobahn, Bonsai, Brawny, Cherry Pie, Escargot, Incoming, Sofrito
Posted In: colosseum

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

2026-05-13Leave a comment

QIC: Band Camp
When: 05/13/2026
Pax: Anchorman, Band Camp, Barry Manilow, Cakeboss, Cherry Pie, Cohiba, Dojo, Float Bridge, Hominy, Shady, Slash, Small Crabs, Stagecoach
Posted In: Clydesdales

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

2026-05-13Leave a comment

QIC: Sofrito
When: 05/13/2026
Pax: Bones, Brawny, Decibel, fishstix, Mainframe, Mark Nestel, PETA, Sofrito, Tinsel
Posted In: kitchen sink

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?

2026-05-13Leave a comment

QIC: Poppins
When: 05/13/2026
Pax: Anchorman, Assassin, Backdraft, Badlands, Bass-o-matic, Cakeboss, Cherry Pie, Cobra Kai, Cornhole, crab_cakes, Cyclops, Dojo, Everest, Grout, oldbay, Peach Stand, Poppins, Shaq-a-Roni, sirtophamhat, skipper, Small Crabs, Sofrito, SouptoNuts, Tomb Raider, Vuvuzela, Warning Track, Wegmans
Posted In: Flight Plan

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

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Magic Carpet Ride

2026-05-13Leave a comment

QIC: Pocahontas
When: 05/11/2026
Pax: 3D, Bobber, Deep Dish, Limewire, Pauly D, Pocahontas, Stagecoach, Suplex
Posted In: Cockpit

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

2026-05-12Leave a comment

QIC: Float Bridge
When: 05/12/2026
Pax: Coaster, Float Bridge, Hominy, Slash, Suplex, Tesh
Posted In: snake pit

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

2026-05-12Leave a comment

QIC: Stagecoach
When: 05/05/2026
Pax: Decibel, Falcon Crest Ryan_F, fishstix, Honky Tonk, Mainframe, Mark Nestel, Masterpiece, Pollo Hermano, Stagecoach
Posted In: Currahee

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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