The 4 Square Gauntlet

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

TClap |
0

The Manion WOD

WARMUP: 29 squats
THE THANG: Manion WOD:
29 squats with ruck and sandbag,
400 meter run/ruck/shuffle
X 7 rounds
(modify as needed)
MARY: 5 minutes of AB lab, 10 minute broga
ANNOUNCEMENTS: “greater than” event, bethel
COT: stays in COT

Missing 4 names.. sorry guys, I was smocked…

🎄Tinsel🎄 out…

TClap |
0

Dual Q

WARMUP: SSH, HW, IW, MNC, WM

THE THANG:

Mosey to flagpole for DORA:
100- merkins
200- squats
300-Lbc
… partner run to curb at beginning of car line pickup

Mosey to blacktop and Loop around track
MOTs: Bear crawl – NUR – crab walk

Mosey back to car line covering for wall sits with various stuff interspersed including (but not limited to): Mike Tyson’s, dirty Myrtle, diamond merkins, wall penguins, asymmetric merkins (one hand on curb other on the ground), merkin curb walk, mountain climbers

MARY: throughout
ANNOUNCEMENTS: cannoli run, >
COT: prayers for physical and relational healing,

TClap |
0

Playing With Dora and Rocks

Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Moroccan NC – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Cheese Shredder

The Thang:
1. Dora: Partner up. One works, one runs 1 lap around track. Switch.

Exercises:
50 Burpees
100 Lunges
150 Tricep Dips
200 Jump Squats

2. Perform a Ladder: (Start with 5 reps; Add +5 each round; 5-10-15-20-15-10-5)
After each round, run to next Light Pole

Exercises (with Rock):
1 Diamond Merkin
2 Chest Press
3 Curls
4 Overhead Press

MARY: Nowhere to be found
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

TClap |
0

Starry Abs

WARMUP: 51 SSH (DH birthday) Merkins, PP, WM and stretching
THE THANG: Star of abs workout 5 stations 20 reps each, first round the middle was 10 Burpees, second round was 20CDD, then on to circle of hell, one man took sandbag out and called a workout.
MARY: Nope
ANNOUNCEMENTS: Yep
COT: Of course the Why

TClap |
0

QvQ round 4 2026

River Rat:
Pair up On cinder blocks
20 man makers Each swapping the
20 Sinister Kiss
20 big boys with block pass
Pinch grip carry cinder block with your partner to the parking lot And back
20 overhead under leg passes
20 hand slap Merkins
20 seated Block passes

One partner murder bunny while the other partner crawl bears

Circle up shoulder to shoulder for one legged calf raises in Cadence.

The theme of Brotherhood was reinforced throughout with scripture and encouragement.

Ruby Slippers:

5 stations based on 5 core principles of F3. All
stations are AMRAP for 3ish minutes. Need a leader to
step up at each station to get the PAX organized and
ready to work. At the stations where Burpees IC are
called need different HIMs to lead their team by
performing the burpees with a 6-count cadence.

Station #1 – Core Principle: Free of Charge
Remember, you GET TO! Now get to it, tighten your
core, and don’t quit!
AMRAP – OYO
30 – LBCs
25 – Flutter Kicks ( count 1 leg only )
20 – American Hammers ( count 1 side only )
15 – BigBoySit-ups
10 – V-Ups
Repeat

Station #2 – Core Principle: Open to all men
AMRAP – Team Work
It is in your hands to make a better world for all who
live in it. Give away what was freely given to you!
Now go EH somebody!!!
Routine:
Half of your team holds plank
Other half of your team completes 15 – Hand Released
Merkins
Switch
Then the whole team performs 10 burpees IC
Repeat

Station #3 – Core Principle: Held outdoors, rain or
shine.
When spending time in nature, one receives far more
than he seeks! So, stop complaining about the
weather and be thankful for the beat down you are
about to receive!
AMRAP – OYO
30 – Squats
25 – Monkey Humpers
20 – Jump Lunges
15 – Pollo Onos ( count 1 leg )
10 – Bobby Hurley’s
Repeat

Station #4 – Core Principle: Peer led in a rotating
fashion
Leaders become great because of their ability to
empower others. You are not out here for yourself.
You are out here to serve the man to your left and the
man to your right!
AMRAP – Team Work
Place cone approx. 25 yards from the station
Must start from the station as a team at the beginning
of each iteration.
Sprint to cone, Bear Crawl back to the station
Crawl Bear to cone, NUR back to the station
Broad Jump to cone, Mosey back to the station
Repeat

Station #5 – Core Principle: Ends with a Circle of
Trust – COT
Sharing joy multiplies it, sharing a burden lightens it!
Don’t be afraid to say what’s on your heart, you have
brothers that need to hear it!
AMRAP – OYO
Half of the group holds 6 inches from the Merkin
position
Other half of the group completes 10 Diamond
Merkins
Switch
Then the whole group completes 10 Burpees IC
Repeat

Ruby won. Great morning all around.

TClap |
0

Sharks and Minnows at The Block Party

Lots of dudes showed up to the Pond Party this morning .
Pledge..Let's go
First stop, The Pharmacy for SSHs and a couple burpees
Next Stop, New parking lot, Old Hardee's
10 merkins, 10 Squats, 10 LBCs.
Partner up with like speed so you and partner arrive at the destination at same time. I didn't do a good job explaining this, no worries we made it safely to the Post Offices
Same exercises, back to the parking lot, same exercises with partner dips and merkins until six arrives.
Next, we ran to the First Baptist Church parking lot. I did my best to describe this workout as the merkin mile, 20 merkins at each island, each lap, 5 laps = 1 mile. Once complete, we did the same routine swapping out the merkins for squats and LBCs.
Back to COT
Prayers for Wegmans Boston Marathon adventure.

TClap |
0

1912, Titanic, and Lessons Learned

WARMUP:
Slow mosey around the parking lot area to the flags in front of GHES, approx 1/2 mile, then circle up for the following:

  • 20 SSH, 4ct
  • 10 WM
  • 15 imperial walker
  • 15 hillbilly walker
  • 15 MNC
  • 10 strawberry pickers

We are now warmed up.
Slow mosey to the backside parking lots, where the famed light poles are, meet up at the first pole at the parking lot near the dumpsters (NO Golden Corral funk in those!).
THE THANG:
On this day in history: April 14, 1912, approx 11:30pm, the HMS Titanic struck an iceberg. The rest as we know is tragic history. We honored that year, that day, with a 1912 Light Pole walk. There are 14 light poles, we only used 12. Do an exercise at each pole, transition to the next, until done. 19 reps of each exercise at 12 poles. Exercise stations were:

  1. Merkins
  2. LBC
  3. LSS
  4. CDD
  5. Big boy situps
  6. Sumo squats
  7. Diamond merkins
  8. Box cutters
  9. Calf raises
  10. Wide-arm merkins
  11. LBC
  12. Burpees
  • LUNGE WALK BETWEEN EACH STATION. Yes, a LOT of lunge walking. Ended up being approx half mile of lunge walks.

Between each station, as we lung walked, mumblechatter was off the hooks, but I also managed to spit out some Titanic facts as well as things leading up to the iceberg impact that doomed them all. See NMM below.

By the time we got to the 12th pole right near Dam Rd, we had 4-5 minutes left to slow mosey back to COT. Perfect timing!!

MARY: None
ANNOUNCEMENTS:
Alot going on. Tortoise and Hare, Greater Than Ruck overnight event, Bethel Men's Shelter, 2nd F meetups, and so on. Read the newsletter, get involved.

If you have something close to your heart that you are involved in. and you want to see PAX get involved – FREED TO LEAD. Invigorate your male community leadership, put it out on Slack and the newsletter and push it.

COT:
Prayers lifted up for marriages, physical/mental health, ending of the school year, and more.

NMM:
As mentioned, 4/14/1912 at approx 11:30pm the Titanic struck an iceberg in the middle of the northern Atlantic ocean on its maiden voyage to NYC, loaded with passengers and crew. It sunk a few hours later on the 15th. The rest we know is tragic history. Could it have been prevented? Who knows, but….there wasn't one 'smoking gun' cause that led to the event, rather it was death by a thousand cuts so to speak, several things that, when combined, put things on a tragic course.

Sure, there were bad decisions made from the design of the ship right up until it struck the iceberg, and even afterwards to its sinking. Those decisions are symptoms or outputs of underlying issues. It is easy to point out symptoms and say they can be fixed, it is tougher to pinpoint the causes of those symptoms and address them, for those tend to be more human in nature.

Things That Doomed the Titanic That Can Doom You:
I. The Bad Decisions Made:

  1. Cutting corners – they used cheaper, lower quality rivets and steel.
  2. Turn! – the decision to turn was fatal, it allowed the iceberg to damage more of the ship along its side than a direct hit would have.
  3. Lack of planning – they did not have enough lifeboats; design of bulkheads was flawed; they plotted a course right into danger instead of avoiding it.
  4. Lack of preparedness – lookouts did not have access to binoculars; they did not practice evacuation of the ship (a practice drill was called off the day of the iceberg strike); crew were not trained well enough on evacuation procedures, leading to chaos after impact.
  5. Failure to communicate – captain missed reports of ice in the area; cargo ship SS Californian, who was much closer, only 10 miles away, missed distress calls; Titanic ignored messages from Californian warning them of large ice in the area.

II. Underlying Human Factor Causes of the Bad Decisions:

  1. Complacency, overconfidence – they ignored warnings of ice in the area, and even sped up; designs of safety features (bulkheads) were cut back; they had too much reliance on new tech.
  2. Not having a questioning, challenging, or empowering attitude – nobody challenged some of these bad decisions in the design, fabrication, and operation of the ship. Many never questioned 'authorities'.
  3. Not listening to valuable input from others and or fostering a challenging/empowering environment – 'authorities' never took those challenges seriously, and some were afraid to challenge anything so people never got input from 'below'.
  4. Pride – this would never happen to us! Led to complacency in design and also operation of the ship, among many other things. Peer pressure – Bruce Ismay, chairman of White Star Line, pushed the captain to go faster, arrive ahead of schedule, as well as never stood up for the ship being safer. Grandiosity, as well as getting the ship done quickly, trumped safety for him and others in the White Star Line upper management team.
  5. Not taking risks seriously – items 1-4 lead into this. It is too late to take risks seriously after something bad happens.
  6. Rationalizing things away instead of fixing the issues – a combo of all of the above. Weighing odds of something happening vs costs or time to correct things, mitigate issues, often leads to issues happening. Doing things right the first time is only a one-time opportunity.

As someone who has been part of several incident investigations at my former place of employment, Kennedy Space Center on the Shuttle program, as well as my new job at Siemens Energy, these underlying factors most always pop up on serious incidents in one form or another. We must always remain vigilant in the workplace, but also how we live our lives as men. Any one of these contributing factors above can doom us. We can try to do it alone but it is best when we rely on others to help us.

As the saying goes, if we do not learn from history, we are destined to repeat it. The only real 'failure' is failing to learn from failure. Do not be a failure. Keep 4/14/1912 in your mind and learn from its hard lessons.

Thanks for the opportunity to lead, and if you read to this point, thank you for your time and patience as well.
Blessings and SYITG
-NASA

TClap |
0

Ruck Relay Rumble

Intro, Warning Label and Welcome Given
WARMUP:
Mosey to the back lot for warm up shenanigans:
In Cadence of 10:
Hillbilly and Imeprial Walkers
Cherry 🍒 Pickers and lap around
Teams of 4 Assembled
THE THANG:
I crew member rucks a lap around the lot with a sandbag while the crew performs the following movements:

  • 20 Squats
  • 15 Merkins
  • 20 Ruck Swings
  • 15 Ruck Curls
  • 15 Ruck Tricep Pulls

Switched Rucker after every lap.
Some laps had two Ruckers, other laps had whole crew Ruckers, a few had 3 Ruckers
To Reach finish line all crew came together to finish collaboratively the following goals:

  • 100 Squats
  • 100 Merkins
  • 100 Single Leg count flutter kicks

MARY:
Different pax got opportunity to call a movement so we could finish together
ANNOUNCEMENTS: upcoming CSAUPS, bethel church service, and reminder that together we can overcome anything. We are not intended to do it alone
COT: Always there, always honest, always needed!

Ruck Relay Rumble

TClap |
0

Masters Party at Dawn Patrol

A tradition unlike any other…The Masters. This time of year is one of my favorites. The weather starts to turn warmer. The trees and flowers start to bloom. People start coming outside of their homes. And the NCAA tournament concludes right into my favorite sporting event of the year, the Masters. With this in mind, I thought I would prepare a Weinke inspired by the tournament. I borrowed some of this from Warning Track and others via reviewing their backblasts.

Weather – chilly 39 degrees at launch

Disclaimer given during lots of mumblechatter

COP
SSH x 30 – this is the standard
IW x 10
Cherry Picker x 10
CDD x 10
Mtn climber x 10

Mosey to the “tee box”

In honor of the Masters, we played the front 9 holes revealing the name of each hole, the yardage and par. Pax chose the club necessary for the shots based on the following criteria:

  • Woods including Driver – 10 merkins
  • Long Irons – 10 jump squats
  • Short Irons – 10 Big Boys

When arriving on the green, Pax were given the following options:

  • 2 Putt – # of burpees for par
  • Birdie – no burpees but must answer a trivia question correctly
  • Bogey – penalty if a trivia question was missed which equated to twice the amount of burpees

#1 Tea Olive – 495 yards Par 4
#2 Pink Dogwood – 575 yards Par 5
#3 Flowering Peach – 350 yards Par 4
#4 Flowering Crab Apple – 240 yards Par 3
#5 Magnolia – 495 Yards Par 4
#6 Juniper – 180 Yards Par 3
#7 Pampas – 450 Yards Par 4
#8 Yellow Jasmine – 570 Yards Par 5
#9 Carolina Cherry – 460 Yards Par 4

Had to cut it short after 8 holes but the Pax were even par with 3 birdies, 3 bogeys and 3 pars.

TClap |
0