Runners Don’t Smoke

2025-08-20Leave a comment

QIC: Cohiba
When: 08/20/2025
Pax: Anchorman, Band Camp, Bass-o-matic, Bodywash, Bonsai, Cohiba, Corruption, Crystal Lake, Cubbie, Dojo, Esso, Everest, Gekko, RollOff, Slash, Sprocket, Twister, Wegmans
Posted In: Clydesdales

WARMUP: No warmup just start running
THE THANG: Option 1: Deadly 3 mile run; Option 2: A safer 4.5 mile run
MARY: She doesn’t visit running AOs
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Battle at the colosseum

2025-08-19Leave a comment

QIC: Halfback (GB)
When: 08/19/2025
Pax: Backdraft, Bonsai, Brawny, Halfback (GB), Jump Shot
Posted In: colosseum

WARMUP: right to business

THE THANG: 4 events between the two teams.

Worked our way through a journey of exercises that moved your forward, backward, and back to the start.

Followed that up with cinderblocks Dora, we had a relay with cinderblocks, while the other teammates did, LBC, Calf Raises, Flutters, and Merkins.

Move to card sharks, where you went higher or lower than the card and did workouts according to what you drew.

Finally the kettlebell relay, where you did a lap with the KB and stopped for burpees

MARY: cinder block journey where we carried two blocks, took stops to do overhead presses, rows, swings and more

ANNOUNCEMENTS: golf tourney; fort mill care center, him camp

COT: Prayers and praises all around

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BushHolePit. Best if used on or before 08/13/25.

2025-08-13Leave a comment

QIC: darkhelmet
When: 08/13/2025
Pax: 63 Bravo, Abagnale, Birdcage, Bonsai, chickenhawk, darkhelmet, Deep Dish, Goose, JCruise, Miyagi, Peach Stand, Rosie, Spider-Man, SugarBug, Time Machine, Vuvuzela
Posted In: Bushwood

17 men, 3 Ruckers and 14 of The Ungovernable, came to BushHolePit to celebrate National Left-Handers Day. Or just to workout. Whichever.

WARMUP:
Like we needed it warmer out there. But we did do a little moseying, windmills, mountain climbers, etc.
THE THANG:
We went the long way around the school (is there a short way?) stopping for some things along the way. Some Dora, some bear crawls, dips, step-ups, muscle ups, etc. You know what we DIDN’T stop for? Pull-ups? Why? Because the AO got all bougie and walled them off from us peasants. Oh well. I would elaborate on this mornings festivities, but I made no weinke and I am not smart enough to recall all the things.

All you need to know is Birdcage was there and you probably weren’t, so you missed out. Seriously, the guy is hilarious. Love him.

Ok, back to life.
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

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Do the work

2025-08-09Leave a comment

QIC: Joe Lyons (F3 Long Duck)
When: 08/04/2025
Pax: Backdraft, Bonsai, Boogie Nights, Brawny, Decibel, Farva, Joe Lyons (F3 Long Duck), JWOW, Slash, Tesh
Posted In: The Armory

WARMUP: SSH,Windmill, Cherry pickers etc
THE THANG: Partner Dora, One works and one mosey with bell:
Curls, Rows, Shoulder press, big boys, bench, a few more…. X 2
MARY: bo time
ANNOUNCEMENTS: News letter
COT: prayers for students and teachers

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Pit and the Pendulum

2025-08-07Leave a comment

QIC: Time Machine
When: 08/07/2025
Pax: 38 Special, Airborne, Badlands, Band Camp, Birdcage, Bonsai, Cubbie, darkhelmet, Farmers Only, Grout, Italian Job, Maximus, Nasa, Peach Stand, Pusher, Shady, skipper, Slash, SouptoNuts, Spider-Man, Tesla81, Time Machine, Vuvuzela, Warning Track
Posted In: Minnow Pond

THE THANG: Harris St Hills, pendulum from 21 to Audrey. 10 Mike Tyson’s at Audrey, 10 Am Hammers at the park and 10 Jump Squats at 21, repeat until legs are shot or time for COT

ANNOUNCEMENTS: Bethel and Naked Gun
COT: Minimal due to time constraints but done.

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Sandbag for 1000

2025-08-06Leave a comment

QIC: Bonsai
When: 08/06/2025
Pax: Bonsai, Brawny, Cyclops, Mainframe, Senator Tressel
Posted In: kitchen sink

WARMUP:
SSH, windmill, squats, moroccan nightclub, arm circles
THE THANG:
Two stations, same exercises

10 exercises, 10 reps each
Squats
Bent over row
Curls
Leg lifts
Overhead press
Lunges
High pulls
Dead lifts
Bench press

Sandbag toss to station 2 and repeat above
Once done with station 2, go back to station 1 with overhead carry.

Original goal was to see if we could get through 10 rounds. All made it through 6 while some made it through 7.

In total everyone did 600+ reps with the sandbag.
Flutter
MARY:
ANNOUNCEMENTS:
COT:

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Better late than not at all!!

2025-08-03Leave a comment

QIC: CakeBoss, Slapshot
When: 08/01/2025
Pax: Autobahn, Bones, Bonsai, Cakeboss, fishstix, Huffy, JWOW, Mainframe, Mark Nestel, oldbay, Pusher, Senator Tressel, Short Sale, slapshot, Stand Up
Posted In: The Stockade

Your on Q and plan a great morning then you open your eyes and the clock says 0511
Oh crap is the words and feelings and begin stumbling to get dressed pee and get to AO
While driving I was like I am going to get hammered but we need to face to music even when it’s not the best of intentions.
The PAX were gracious and Slapshot led them well until YHC arrived
#keepposting

WARMUP:
Slapshot had them doing some Tabata
Looked awful
THE THANG:
Mosey to church lot and partner up
8 exercises AMRAP
Partner 1 does exercise
Partner 2 runs lap
See if I can remember all of them
Merkins
Big Boys
Shoulder Taps
LBCs
Mtn Climbers
Flying squirrels
Wide Arm Merkins
Plank Jacks
MARY:
Indian Run back to COT

ANNOUNCEMENTS:
Read Newsletter
Start Using Gloom Schedule
COT:
Own mistakes and face the consequences and trust in the future that you’ve learned

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Good Times

2025-07-31Leave a comment

QIC: Sprocket
When: 07/29/2025
Pax: Barry Manilow, Bass-o-matic, Bonsai, Boogie Down, Cyclops, oldbay, Short Sale, Sprocket, SugarBug, Tater
Posted In: The Ballroom

WARMUP: IW, HW, LSS, SSH, Merkins, MNC
THE THANG:
5 rounds of 3 broad jumps and 4 lunge walks

Miserable Mile – run 1/4 lap 10 flying squirels, run a 1/4 lap, 10 squats, run 1/4 lap 10 merkins, run 1/4 lap 10 LBC ( 4 full laps for a mile total of 40 reps each exercise)

Ran back over to the school for wall sits , jogged up and down the stairs and 1 burpee each

21 squats and merkins – run to the end of the school and back
15 squats and merkins – run to the end of the school and back
9 squats and merkins – run to COT
MARY:
ANNOUNCEMENTS: Stuff a Bus with school supplies, Tegay Cay Walmart this Sat. , Pigskin Pick’ems , Blood Drive
COT:

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Rabbits

2025-07-30Leave a comment

QIC: Peach Stand
When: 07/30/2025
Pax: Band Camp, Beaker, Black Gold, Bonsai, chickenhawk, Corruption, Gekko, Olaf, oldbay, Peach Stand, Spectre, SugarBug, Twister, Vuvuzela
Posted In: Clydesdales

WARMUP:
THE THANG: we started our adventure with 8 hardy souls this morning and returned 45 mins later with 14

The official route was munn to Harris – turn right, go under 77 and take second right into neighborhood. Cross Sutton rd and keep going straight on Sutton view until it ends. Turn around and head back the way we came – uphill, both ways
MARY:
ANNOUNCEMENTS:
COT:

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Miyagi’s VQ

2025-07-22Leave a comment

QIC: miyagi
When: 07/18/2025
Pax: Band Camp, Bonsai, darkhelmet, Dojo, fishstix, Grassy Knoll, Halfback (GB), Huffy, Italian Job, Joe Lyons (F3 Long Duck), Maximus, Miyagi, Olaf, oldbay, Pollo Hermano, Pusher, slapshot, Sprocket, Stand Up
Posted In: The Stockade

WARMUP:
Mosey
SSH
The Windmill
Squats
Shoulder Taps

THE THANG:
3 Total Rounds of
Suicide – 1
Carolina Dry Docks – 20
Air Squats – 20
Mountain Climbers – 20
Merkins – 20

Four Corners
3 Rounds Of Each
Merkins and LBC
Squats and Flutters

MARY: Round Robin

ANNOUNCEMENTS:

COT:

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F3 The Fort

Tag: Bonsai

Runners Don’t Smoke

Battle at the colosseum

BushHolePit. Best if used on or before 08/13/25.

Do the work

Pit and the Pendulum

Sandbag for 1000

Better late than not at all!!

Good Times

Rabbits

Miyagi’s VQ