WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
TBD getting in the count for the stats to start
WARMUP: windmills, arm circles, grass grabbers, copperhead squats, side saddle hops (8 each)
THE THANG: Toy Soldiers, mosey to poles, next exercises at next poles 8 counts: Carolina Dry Docks, Mountain Climbers, Peter Parker’s, Flying Squirrels, Shoulder Taps, American Hammers, Burpees
MARY: Swimming Superman & banana
ANNOUNCEMENTS:
COT:
WARMUP: WINDMILLS/PICKERS/MERKINS/LOW AND SLOW SQUATS
THE THANG: mosey over to Lowe’s 11s with big boys and merkins
PART 1: MUSICAL CHAIRS WITH THE BURPEE PIT (20 min)
Setup: Everyone in a parking spot. ONE LESS spot than total PAX.
Each Round:
1. Exercise in spot (20 sec) → 2. “MOVE!” (scramble) → 3. “SPOTS!” (find space)
2. Last PAX without spot → joins THE BURPEE PIT
Burpee Pit: Eliminated PAX work together on 200 total burpees (split however)
In-Spot Exercises: Merkins • Squats • Mtn Climbers • Imperial Walkers • Shoulder Taps • Freddies
Travel Methods: Run • Bear Crawl • Lunge Walk • Backward Run
Endgame: Pit not done? Everyone finishes together. Pit done early? Final players do 25 burpees.
MARY: gas pumpers
ANNOUNCEMENTS: yes, read ya newsletter
COT: yes
WARMUP: SSH, CASBAH #2s, IW,HW, Baby Arm Circles fed &back.
THE THANG: Squat Line Meat Grinder
Teams: 2 teams, 5 men per team
Space: Parking lot 40yd length
Gear:
• 2 identical stacks of 8 exercise cards (one per team)
• 1 sandbag per team 40 lb
Objective
First team to burn through their entire stack AND complete the final center-line sandbag pass wins.
Flow
1. Both teams start at their stack on opposite ends.
2. On “GO!” flip top card → whole team completes the written exercise together (same reps, no sandbagging).
3. As soon as the rep is done, the entire team sprints together to the center line.
4. Drop into a tight shoulder-to-shoulder wall squat (asses low, no one stands).
5. End man grabs the sandbag off the ground and the line passes it hand-to-hand all the way down and all the way back while staying in squat.
→ One full down-and-back = complete pass
1. When the pass is done, team sprints back together to their stack, flips next card, repeat.
2. After the last card is completed, team still runs to center ONE MORE TIME and does a final victory pass.
3. First team to finish that final pass wins.
Good move <@UN6PTD007> pulling a seasoned dodgeball move by sneakily leaving my team and switching to the other. Your team won handily.
Game 2: Russian Roulette Beatdown
Setup
• Distance: 30 yd
• 4 face-down cards at start line: 2 MOT, 2 MOVE
• Far end has the list posted:
MOT (Mode of Transportation)
1. Bear crawl
2. Nur
3. Run
4. Lunge walk
MOVE (Exercise at far end)
1. Burpees
2. Merkins
3. LBCs
4. Squats
Rules
1. One PAX at a time steps up and calls: “Number __ MOT and Number __ MOVE.”
2. Q flips the two cards.
3. All PAX immediately:
• Travel the distance using the drawn MOT
• Does the drawn MOVE at the far end (solo)
• Travel the distance back using the drawn MOT
1. Reshuffle and lay them again.
2. Next man picks.
Continue until time is called or every man has drawn at least once.
GAME 3: DORA
MARY: Yeah, we all called her at least once.
ANNOUNCEMENTS: review of F3 for FNG (@SmallCrabs). We got carried away and sorta skipped it.
COT: Prayers.
WARMUP:
Mosey over near field
SSH, windmill, Broga, butt kickers, high knees, low slow squat, merkins
Kept moseying over to bball courts for a few defensive slides and then down to the elementary school.
THE THANG:
Modified Daytona 500
At each turn of the drop off circle
Lap 1 – 15 merkins at each turn
Lap 2 – 15 squats
Lap 3 – 15 CDD
Lap 4 – 15 LBCs
Lap 5 – 15 OH claps
Mosey back up to middle school then bear crawl about 30 yds just because.
Kept moving over to picnic benches where two pax got on opposite ends of the bench.
Each pax picked up their end of the bench for shoulder shrugs- 10 reps in cadence
Then 10 dips
Repeat
Finally moved over toward COT for block work
Partner up
One pax run to end of parking lot while the other performs the exercise
OH press
Curls
Repeat
Chest press
Modified flutter
Ran out of time to repeat.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: variety
THE THANG:
4 corners of 11s
corner 1 10 Merkins
Lunge walk
Corner 2 1 LBC
bear crawl
Corner 3 10 Squats
NUR
Corner 4 1 Flutter
Run
Repeat 9-2-9-2 etc
Hip flexors
MARY: 5 mins of going around the circle
ANNOUNCEMENTS:
COT:
WARMUP: grab Sand bags and rock/weight vest
THE THANG: walk towards Baxter back road including Gadenia and rotate the 4 sand bags through the 8 PAX every 7 to 10 minutes. End it up with 3.75 miles fast walk.
MARY:
ANNOUNCEMENTS:
COT:
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:
WARMUP: Community Service
THE THANG: Adopt a Highway
MARY:
ANNOUNCEMENTS:
COT: 3rd Qtr 2025
Solid workout similar to varsity last week. We did all 4 muscle groups for 15 minutes each. I am tired mostly due to trash pick up.
Various counts from 10-20
Shoulders
Moroccan Night Clubs
Overhead Claps
Arm Circles forward backward
Shoulder Taps
John Travolta’s
Peter Parkers
Legs
Squats
Calve Raises in, out regular
Step ups
Sumo Squats
Lunges forward/backward
Monkey Humpers
Abs
Flutters
Weezy Jeffersons
Rosalita’s
Penguins
Boxcutters
LBC’s
American Hammers
Arms
Dips
Derkins
Merkins
Diamond
WideArm
DryDocks
Mtn. Climbers