The temps were chilly so Change Order kept his shirt and pants on. A quick warmup and we were off.
Thang: Two laps around the park while stopping at each swing fo a plethora of exercises.
Back to COT for some Broga and Mary.
WARMUP: Yes. SSH, Hillbilly, Imperial walkers, Windmills, Planks, Downward Dog, Updog, PeterParker and ParkerPeter, with a mosey.
THE THANG: Wallsits w Merks, Squats and Incline Merks in multiple rounds as each Pax jumped out to knock out the exercise.Next round utilized step ups, dips, and decline merks. 10 and 15 reps per round.
Next up: 9’s using parking blocks and curbs to complete IronMikes on one side and squats on the other side of parking lot.( mosey between). Pax then made their way up to top of hill ( entrance to WEP) where a board of pain awaited with 5 exercises listed and 3 rounds with reps of 5.10.15. In between rounds Pax went back down the hill and either looped the parking lot ( behind the amphitheater) or turned around at bottom of hill to make their way back. Exercises were Seal Jax, Merks, Big Boys, Plank Jax, Squats and Lunges. Group finished with 3 mins of Mary.
MARY: 3 painful mins
ANNOUNCEMENTS: Break the Dam run, Adopt a Highway coming soon, Read newsletter.
COT: Prayers for aging parents, patience w kids, weather, and Praises for F3.
WARMUP: Mozy past the bathrooms and stopped for SSH. We kept going and headed up the hill toward the parking lot for windmills then ran back down the hill and stopped near COT for squats.
THE THANG: We continued past COT ran up the parking lot entrance and across the street to the adjacent parking lot where four cones were roughly placed at each corner. (Not exactly a square and more like a “P” than anything else.). We did a “four corners” workout where each Pax did a full lap and stopped at the next cone for reps. After doing 20 reps of each exercise we ran a full lap + the distance to the next cone. Rinse and repeat until we completed all four cones. Cones were broken out as follows:
– Upper: Merkins, CDD, Dips, Shoulder tap merkins
– Lower: Calf raises, Bomb jacks, Squats, Monkey humpers
– Abs: Big boy sit-ups, American Hammers, Flutters, Box cuttahs
– Full Body: Burpees, SSH, Mike Tysons, Single-leg merkins
Once completed, (we did more running than planned) we found a patch of grass for Jack Webbs. Overhead claps/Plank jacks. 4/1, 8/2….32/8.
Mozy back to the Clam Shell for a wall sit ladder. Everyone in wall sit position with the person at the end bear crawling out to the grass for 5 Merkins. Rinse and repeat down the line until everyone took their turn. Back to COT with 2.6-2.9 total miles completed depending on whose watch you were going off of.
MARY: Just a bit. Hammers, Box cuttahs, Double D’s SSH thing while we were all face down on the pavement.
ANNOUNCEMENTS: upcoming CSAUPs.
COT: All prayers/praises mentioned family in one way or another. Sickness, surgery, travel, thankfulness for what we have.
WARMUP: Mosey to Police Station lot
Exercises in cadence
Imperial walkers
Hillbilly walkers
Windmills
Low slow squats
Hold people’s chair with Moroccan night clubs
Side straddle hops
Mosey to veterans park – plank and pledge of allegiance
Mosey to the site formerly known as footloose
THE THANG:
Partner DORA was the theme, but she wasn’t there (open to all men). Partner 1 runs to designated light pole and back. Partner 2 does the same while partner 1 picks up where partner 2 left off.
100 burpees
200 squats
300 flutters
A few words shared and a mosey to bottom of Monroe white.
Gather, then sprint uphill to the right hand turn and recovery jog to print shop pull up bars
Hangs and Merkins
Hang 30 seconds – 15 merkins
Hang 20 seconds – 10 merkins
Hang 10 seconds – 5 merkins
Mosey to pike energy lot and 5 burpees OYO….because why not.
Mosey to wall of police station for wall sits and gratitude expressions.
Mosey to COT
MARY: there was no time and she was not there. Open to all men.
ANNOUNCEMENTS: You bet – Break the dam on 1/31 and Q source Wednesdays at Tega Cay Dunkin. Read your newsletter.
COT: Was, is and will always be the 5th core principle. Cousin Vinny was welcomed, named and will be back per his words and knowing where 2nd f happens afterwards on the west side.
Thanks for the call, JWOW. You were missed.
Honored as always to lead.
:eye:
Bear Crawl Indian Run
Around the park
Start at each swing chair
Do 1 imperial walker & 1 hillbilly walker
MOT Mosey
Dora
50 Merkins
100 Squats
150 Lunges
200 LBCs
Stage to tree run
Around the world
Use deck pick exercise roll for # of reps till done
ANNOUNCEMENTS:
8 blocker
Break the dam
COT:
Health
Travel
It was a glorious day in The Fort a the mumble chatter was :fire:. A quick disclaimer and we were off.
Ran over to the half wall for 30 step ups, 30 dips, and 30 derkins.
Mosey over to a large set of stairs for some Jack Webs. 1 burpee 4 merkins to 10 burpees 40 merkins. In between each set we ran the stairs. It was glorious
Over to an unused parking lot for a quick Dora. 50 squats, 50 leg lifts, 50 CDDs. Parter two ran.
Ran to the next parking lot for lunges.
Back to COT for announcements, prayers and praises.
Jwow
WARMUP:
Mosey around the JWow Exercise Pavilion stopping along the way finding our secret Santa gifts :gift:
THE THANG:
Mosey to trail behind parking lot
Partner up
2 rounds of Burpees while partner runs up hill and back
2 rounds of Flying squirrels while partner runs hill and back
1 round of Shoulder Taps
1 round of something
Next up was 22 days of Christmas
Day 1: Burpees with overhead clap
Day 2: Side lunges
Day 3: Broad Jump
Day 4: Leg Lifts
Day 5: merkins
Day 6: Freddy’s
Day7: Sumo Squats
Day 8: reverse lunges
Day9: sumo squats
Day 10: jumping jacks
Day 11: forward lunges
Day 12: jump squats
MARY:
Partner does swing crunch while other runs around playground
2x
Sprint to COT
ANNOUNCEMENTS:
12/24 convergence at NAFO
COT:
Prayers for all dealing with tough times and our man Sofrito to heal up:muscle:
Warmup. Call in cadence. (On Stage)
– Side Straddle Hop
– Calf Raises
– Imperial Walker
– Moroccan Night Clubs
– Low Slow Squat
Tour the Park. OYO. Do a lap on the circle. Stop at every swinging bench (9 of them) to do the following exercises:
– 10 Merkins
– 15 LBC
Stage Work: Dora. One partner does a lap around the outside of the stage while the other completes exercises on stage.
– 150 Stage Dips
– 200 LBC
– 250 Squat
Playground work: Stations. Complete one station. Run around the Christmas tree and back. Then complete another station.
1. Swing for 20 cycles on one of the regular swings (4 swings for this)
2. Merkins with legs on swing. (1 of the swings) 15 reps
3. Swing for 20 cycles on one of the regular swings (4 swings for this)
4. Merkins with hands on swing. (1 of the swings) 15 reps
5. Calf raises on the side wall (20 reps)
6. Bench incline merkins 15 reps
7. Rock climb/Over the bridge/Down the Stairs 10 reps. (This was scratched and changed to choose your own adventure. The equipment was too slippery with the frost.)
8. Bench dips 20 reps
9. Spin the merry-go-round 10 revolutions.
10. Bench decline merkins 15 reps
11. Swing for 20 cycles on one of the regular swings (4 swings for this)
12. Bench incline merkins 15 reps
13. Swing for 20 cycles on one of the regular swings (4 swings for this)
14. 20 climb and reach beside the spider web
15. (if necessary) 15 merkins
16. (if necessary) 15 Big Boys
17. (if necessary) 20 Side Straddle Hops
18. (if necessary) 20 LBC
19. (if necessary) 15 Squats
20. (if necessary) 15 Imperial Walkers
The PAX were asked a simple question before the work began:
“What burdens are you carrying?”
No answers required yet—just something to sit with.
Opening Smoke Session
Sprint up the hill, knock out 5 burpees, then run it back down. Consider it the price of admission.
From there, we headed down the path toward Harris Street and rolled straight into a moving warm-up, keeping the group together and the heart rate climbing:
• Windmills
• Run
• Imperial Walkers
• Run
• Monkey Humpers
• Run
• Moroccan Night Clubs
• Run
• Low, slow squats
We pushed up the Harris Street hill, then made our way toward the high school pull-up bars.
Mini Dora (Partner Work)
• Partner 1: Dead hang for a 40-count
• If you drop, you get back up. No shortcuts.
• Partner 2:
• 30 Burpees
• 75 Mike Tysons
An audible was called to keep us moving and on mission, so the 100 Big Boys and 150 Sumo Squats were left behind as we transitioned to the next station.
Mosey to the Band Practice Lot
Tire Work — Team Load
• Teams of 4–5 per tire
• Carry the tire around the parking lot
• One man drops to complete 5 burpees, next man steps in
• Cycle continues until the full loop is complete
Then:
• Tire flips — 2 men flip, rotate out, next 2 step in
• Shared load. Shared effort. No spectators.
COT
After returning the tires, we walked and slow-moseyed back to COT.
This is where the real work happened.
Each man shared the burden he’s carrying with the brother next to him.
Then we answered the follow-up:
“What can you do to help carry that load?”
No fixing. No speeches. Just presence and accountability.
Totals:
• 3.2 miles
• Solid boot camp
• New ground covered—both physically and personally
We stayed together the entire way.
No man left behind. No man left where we found him.
WARMUP: SSH
THE THANG: Deck of Pain on the main stage. The suit is the workout the number on the card is the reps.
Hearts: Merkins – Ace: Plank 60s
Spade: Squat – Ace: Wall Sit 60s
Diamonds: SSH – Ace: Line Jumps :left_right_arrow: then :arrow_up_down: 60s each.
Clubs: BBS – Ace: Feet on wall sit ups. X25
Joker: Lap around the Christmas tree then 10 burpees
90 reps each suit workout
Next up Indian run around WEP
Finally end up at the top of the hill on the south end for some 7’s with squats up top and v-ups at the bottom. Slippery slopes with leaves when going up and down. One casualty… RIP <@UMVTXH0BX>
MARY: she found us
ANNOUNCEMENTS: newsletter, Christmas party
COT: YES!