Tag: Bonsai

Stairway to heaven

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WARMUP:
SSH, windmill, burpees to quite the pax, squats, more burpees, moroccan Club, more burpees, stretching
THE THANG:
3 rounds
20 squats
20 lunges
20-20-20 in/out/ regular calf raises
Run up the steps and around

3 rounds
Curb merkins 10 each side
10 CCD
25 monkey jumpers
Up steps and around

2 rounds
10 big boys
20 LBCs
Go up steps backwards and around

Finished off with some Bulgarian split squats

2 rounds

MARY:
ANNOUNCEMENTS:
COT:

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Cadence Count Expertise

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WARMUP: Calling cadence fails with SSH, Hillbillies, Strawberry Pickers, with lo slo squats and windmills mixed in. Moseying to benches over yonder.

THE THANG:
Arms lock lunge walk, Arms lock 1st, 2nd, 3rd, 4th Gear run across the park to Jekyll’s Hill.

Reverse Lunges (pick a number)
Then up hill, burpee at top.
Repeat – double the number, two burpees at top
Repeat – until forever. 3 burpees at top. Omaha as we would have been there till dinner time.

Upper lot.
10 Big Boys – run
20 Flutter -run
30 LBC’s -run
Elbow plank for 6. Then 10 count.

Calhoun Lot curb
5 Derkins
5 Diamond Derkins
5 WA Derkins
Bear Crawl across lot to curb
Crawl Bear Back
Repeat 3X

On Park Fence
Balls to Wall = Nuts on Fence
10 second count
Repeat 3X

In front of bathroom structure
Team of 4 Plank off – everyone’s a winner.

To mid field – Tunnel of Love

MARY: Bonsai led then Bombs Jacks showed up.
ANNOUNCEMENTS: Read your newsletter. Cannoli Run 2027, Bourbon in November.
COT: Prayers.

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Persevere because others are counting on you

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YHC was honored to have the Q at SLT and wanted to bring a side of hills to match the main course of heat and humidity. The Pax were game so we did it and thus started the day up 1:0.

WARMUP:
Run to the bottom of GHES hill for a quick warmup. Run to the light pole hill in the back

THE THANG:
Light pole suicides with 5 Big Boys, 10 merkins and 15 Squats at each pole.

Mosey home finished at 47 minutes.

COT: Men with courage and vulnerability shared their prayers and praises. This workout was sponsored by Hebrews 12:1 and the perseverance necessary to take on the day.

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‘Merica 250

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WARMUP: 5 Burpees
THE THANG: Flipped off King George, as well as 13 Colony inspired exercises for a rep count of 1776
MARY: She slept in
ANNOUNCEMENTS: Read your various newsletters
COT: Remembered what our fore fathers sacrificed for our freedom, we remembered U-Haul and presented Bowser with U-Haul flag.

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AO CURRAHEE — “THE MIDNIGHT RIDE” 30 June 2026 · 0515-0600 · Pre-Independence Edition

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In 1775, a Boston silversmith didn’t wait for ideal conditions — he rode through the dark because the moment demanded it. This morning at Currahee, the air sat on us like a wet wool blanket before sunrise, and the PAX rode anyway.

We opened with the Warm-O-Rama: a ruck mosey lap, then SSH, Imperial Walkers, Hillbilly Walkers, and CASBAH #2s. Standard prep, same as the colonists drilling on the green before the shot heard round the world.

Then came The Midnight Ride: forty yards out, full ruck, full send — squat jumps, burpees as the toll for stopping, and a recovery lap before going again. With the soup we were moving through, we added an extra lap between rounds, and got 3 in before the conditions had their say.

We closed with 5 minutes of Mary. @U5MQ8FHV0 called an audible and got us some ruck on merkins mixed in to finish what the humidity didn’t take out of us first.
Three rounds, soaked through, lungs working overtime against air that didn’t want to cooperate. Nobody showed up for perfect conditions this morning — they showed up anyway, same as 1775. That’s the rep that counts.

COT: Independence Day convergence at CRHS, Bethel Men’s Shelter. Prayers for travel and recovery.
Until next time — ride hard, ruck heavy, and never miss a bell.
Pollo Hermano, out.👊💥🇺🇸

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Cindyrella

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WARMUP: mosey around HT stopped for SSH, windmills, moroccan nightclubs, high knees, butt kickers, shuffle and karaoke.

THE THANG:
3 rounds 12 reps with a cinder block
Curls
OH press
Twisting deadlift – stand to the side of your block. Bend over, pick it up, stand up straight, then put it on the other side. Then go back, that’s one rep.
Lunge with lead foot on block

Run a loop while other pax used paver stones for shoulder flys. Flip flop and repeat

3 rounds 12 reps
Chest press – 2 count up, back down on 4
Bent over row, single arm
Leg raises over Cindy
Squat till but touches block

Half pax farmer carry while others did more flys with pavers

1 round of 12 because we ran out of time
Tricep extension
Lat raises – slow control on the way down
Flutter with block held up
Sumo squat with block

Finished with 12 more OH press

MARY:
ANNOUNCEMENTS:
4th of July convergence
Bethel Men’s shelter
COT:
What is said in the circle stays there.

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Tour de Fort Mill

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WARMUP:
Mosey to Pharmacy Parking Lot
SSH, Imperial Walkers, Hillbilly Walkers, Windmills
THE THANG:
Reverse Alabama
Stops along the way…
20 Reverse Lunges
7 Burpees
15 Big Boys

Down to Harris St Park.
Indian Run up Harris St.

Exercises at the church

Partner Nur/Run up Massey St.

Exercises at Pike
MARY:
No
ANNOUNCEMENTS:
Yes
COT:
It was done.

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