WARMUP: N
THE THANG: Y
MARY: N
ANNOUNCEMENTS: Y
COT: Y
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
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
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
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
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.
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.
Repeat this list as time requires. (We barely made it to the end one time.)
Return cindys. Return to COT.
WARMUP: mosey down into Brayden
THE THANG: triangle loops (1/2 mile loop with 3 station—1. 10 normal merkins, 15 big boys. 2. 10 wide arm merkins, 15 side straddle hops. 3. 10 diamond merkins, 15 squats. 5 loops, finish off with mosey back to earth fare- 10 more merkins, 15 side straddle hops, 5 burpees
MARY:
ANNOUNCEMENTS:
COT: Marriage, self reflection, life is precious.
WARMUP: Pre Stretch
THE THANG: 2 Routes for Roads and Trails
MARY: She was missed
ANNOUNCEMENTS: Newsletter
COT: Top Secret
WARMUP: yes, dynamically
THE THANG: some additive complexes. I'm behind in getting this posted….so, I remember the deadman to barbarian traveling up the hill with light posts
MARY: engage your core
ANNOUNCEMENTS: we did this.
COT: was held