WARMUP: pledge of allegiance
THE THANG:
1 mile lap Four corners with 5 burpees 10 merkins and 15 leg raises at each corner
MARY: Dis you know??
ANNOUNCEMENTS: Christmas is 5 days away
COT: Pray for the children
WARMUP: SSH, IW, Cherry Pickers
THE THANG:
100 Merkins
200 LBC
300 Squats
400 Calf Raises
Method:
20 reps at a time until total reps are complete.
Eg 20 reps each of merkins, LBCs, Squats, and calf raises until 100 merkins have been completed. Continue with LBCs, squats, and calf raises 20 reps at a time until LBCs are done.
At the last 100 calf raises switch to toe raises.
MARY: built into the “Thang”
ANNOUNCEMENTS: Christmas Eve Convergence, bethel, and NYE Convergence.
COT:
WARMUP: couple exercises to loosen up
THE THANG:
Ruck 3mi through Tega Cay power line hill and back with squats curls merkins built in
MARY:
ANNOUNCEMENTS: Christmas Eve convergence
COT:
WARMUP: Run 1/8 mile to hill at entrance to Catawba Ridge
THE THANG: Had a list of exercises that the pax completed one at a time and after that exercise was completed they ran a .17 mile loop up the hill and back. Pax completed between 15-19 exercises. All reps are 20 except the burpees where 10.
Burpees x 3 rounds of 10 reps
Hand Release Merkins
Big Boi’s
Carolina Dry Docks
Wide Arm Merkins
Monkey Humpers
LBC’s
Sumo Squats
Hello Dolly’s
Apollo UNO’s
Mike Tyson’s
Box Cutters
Squats With Calf Raise
Diamond Merkins
Lunges
Heel Touches
Dips On Curb
Alternating Shoulder Taps
MARY: Yep
ANNOUNCEMENTS: Big Changes Coming For 2026 In The Fort
COT:
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
TBD getting in the count for the stats to start
‘around’ should be interpreted here as ‘in the vicinity of’
WARMUP: windmills, imperials, calf raises, moseyed for a bit and added some monsters
THE THANG:
In celebration of the most popular Christmas hit singles, we do sets of 45’s in the Kingsley Amphitheatre
Each round separated by a recovery jog to the fire pit and back
All I Want for Christmas is You To Do Big Boys
It’s the Most Wonderful Time For Shoulder Taps (count one shoulder)
It’s Beginning to Look A Lot Like Jump Squats
Last Christmas I Wasn’t In F3, So I Didn’t Know Merkins Means Pushups
But Do You Recall, the Most Famous Exercise of All? SSH
Intermission: Walkin’ In A Winter Wonderland
(Not considered a popular Christmas hit single but I’m adding it because I’m the Q and I say so)
I’m Dreaming of a Tricep Dip
Santa Baby Crunches
Simply Having a Wonderful Makhtar N’Diaye (45 collectively – favorite plank if not exercising)
Please Lunge Home for Christmas (22.5 each leg)
You’re A Mean One, Mr. Bandcamp (45 collectively – Al Gore if not exercising)
MARY: What would Christmas be without Mother Mary?
ANNOUNCEMENTS: Christmas Convergence, Break the Dam, Bethel
COT: family, health, relationships, new life
Last WO of the year at Lazarus.
Poppins had EH’d an F&G, so a proper disclosure was given with an introduction to FOOPC. We did a short warm‑up in the parking lot while getting to know F&G, then headed to the circuit.
Mapped a quarter‑mile loop using Google Maps’ measure feature, with four stations and four different exercises at each station, each with a proper rep count, just enough where form matters and not enough if cheating yourself. My rough math made me think that would total two miles, but it’s actually just one mile, another reminder, not a professional.
Kept the group together in lieu of letting spring chickens run for fellowship and FNG welcoming. Goose was hungry for EC, had a taste and back to COT for MARY.
Proper interrogation of FNG led to name Elmer Fudd.
Prayers for better parenting, aging family members, and discernment in season of waiting.
Half Way Mentioned. We are all Veterans today.
WARMUP: Slow Mosey to the back of Panera
THE THANG:
1st 3/4 of the Workout :weight_lifter:
10 Pain Stations with 10 Reps Each followed by 1 Lap Around the Lot; Rinsed and Repeated for 4 full circuits!
Reverse Lunges
Merkins some hand released
Reverse Lunges
Bent Over Ruck Rows
Tricep Pulls
Calf raises
Mountain Climbers
Moroccan Night Club
Flutter kicks
Planks with Shoulder Taps or Knee to Elbow
MARY: 1 Full traditional Kingsley Loop Lap
ANNOUNCEMENTS: Christmas Eve Convergence, bethel church, Dam to Bar alternative fun raising event!
COT: A burden shared is half the burden and a joy shared is twice the joy.
WARMUP: SSH, windmill, mosey around the perimeter of skillet (football yard lines in the parking lot for marching band practice)
THE THANG:
Start at one end of the skillet run 10yds and do an exercise. Ladder across 10-20-30-40-50-40-30-20-10.
1st time across: Burpee 1-2-3-4-5-4-3-2-1
2nd: Merkins- 5-10-15-20-25-20-15-10-5
3rd: squats: 10-20-30-40-50-40-30-20-10
Mosey around skillet back to COT
MARY: is a beacon of Joy in her visit to cousin Elizabeth (Luke 1:46-56)
ANNOUNCEMENTS: 12/24 convergence
COT: Hope and Joy. Shared how these have appeared in our lives and changed with the seasons of life. We also shared the struggles we face as men, husbands, fathers etc… to maintain a posture of Hope and Joy in our lives amid the daily chaos surrounding us and the challenges of balancing that real, genuine posture vs. just “pretending” all is ok. Most of us walk around carrying more on our shoulders than we talk about, and can easily become weighed down… affecting our ability to experience hope and joy.
Romans 15:13
“I pray that God, the source of hope, will fill you completely with joy and peace because you trust him. Then you will overflow with confident hope through the power of the holy spirit”
WARMUP: marshmallows around a campfire
THE THANG: running
MARY: brought hot chocolate after the run
ANNOUNCEMENTS: Santa Claus is coming to town
COT: aye