Tag: Cornerstone

Halfway there…… 10 Seconds….

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Beautiful day in the Gloom. Always look forward to Q. Great turnout at the sink for my madness with a timer.

Warmup:

SSH x 15
Seal Jack x 15
Plank Jack x15
Mountain Climber x 15

Pick up something heavy get to the field

All Pax line up facing a series of cones. All Pax have to do the following with their Block or Sandbag

50 Curls
75 Flutters with Press
100 Squats
25 Man makers

Every minute on the minute they will hear a beep. When you hear the beep you move to a cone.
Mode of Transportation between cone 1 and 2 is Overhead carry. Mode of Transportation of cones 2 and 3 are murder bunny or Bag toss.
Wash rinse repeat until all reps are done.
There was also a 20 minute timer on this. All pax finished just under the 20 minutes mark.

Next Phase
All pax line up in an Indian run format. The 6 will do 5 squats. We run for a minute then do a minute of an exercise. 8 rounds.

The exercises were
Bent over rows
Lunges
Big boy sit ups
Burpee jump overs.

Did this right up until 6:00am.

Theme today was motivation. Do you rush through to get the reps done…do you take your time and try to run out the clock. Or do you have a consistent approach that maximizes your effort and results. Only you know.

Thanks to Brawny for the opportunity to lead!

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Braden Sucks

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WARMUP: none
THE THANG: route from starbucks/market/nations common/front/160 to Braden. Some did hills and back. Anywhere from 3-5 miles enjoyed by all
MARY: none
ANNOUNCEMENTS: torture and haire

COT: prayers for all. God bless

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Two Qs Walk Into The Fort… One Brought Coupons, The Other Brought Regret

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Conditions: Humid, heavy, and perfect for the grind

Warm-Up (Cornerstone on Q):
– 10 Windmills
– 10 Cherry Pickers
The Thigh Fryer (3 Sets):
– 20 Squats
– 20 Merkins

EMOM Hill Burn (4 Rounds – 12 Minutes Total):
Every 2 minutes:
– Run ~200m to the top of the hill
– 10 Mike Tysons
– Kraken Burpees until the timer ends
– 1 min rest between rounds

Slowsy to the car for coupons and made our way to the amphitheater for some station-based brutality:

Coupon Circuit – 45 sec work / 15 sec rest (8 Stations):
– Alternating One-Arm KB Swings
– Wall Ball Squats
– KB Curls
– Slam Ball Smashes
– KB Goblet Squats
– Dumbbell Lateral Raise → Front Raise
– Sandbag Deadlifts
– Sandbag Sit-Ups

Half-Time Substitution: Cuomo on Q

Playground Pain – “5/31 Special” (6 Rounds):
Each round:
– 5 Pull-Ups
– 31 of the following (new one each round):
– LBCs
– American Hammers
– Big Boys
– Flutters
– Boats & Canoes
– Mountain Climbers
– Lap after each set
Finisher – Modified Elevens on the Hill (aka Sixes):
– Bottom: Carolina Dry Docks
– Top: Overhead Claps

Time Called: Right on schedule

Moleskine: Cornerstone brought the burn, Cuomo brought the creativity, and the PAX brought the grit. Solid mix of cardio, strength, and coordination. The coupons didn’t disappoint and neither did the effort. Strong push all around.

COT: Prayers and Praises

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Consistency Is a Heavy Lift – Grip It and Flip It

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:checkered_flag: Warm-Up (In Cadence):
– Windmills – 10
– Imperial Walkers – 15
– Low Slow Squats – 10

Slowsy to the tires and cinderblocks to get our minds right for what’s coming.

:steam_locomotive: THE PAIN TRAIN – Round 1
Each PAX picks up the biggest tire they can handle. We move in formation—when a man drops his tire, he drops for 1 burpee. The next PAX drops after a 10-count. We go counterclockwise until everyone completes the loop = The Pain Train.

:repeat: 5 Work Stations (rotate when Sledgehammer station hits 20 swings):
1. Sledgehammer Slams (Timer): 20 swings on the large tire
2. Cinderblock Deadlifts
3. Cinderblock Curls + Overhead Hold
4. Tire Flips
5. Cinderblock Overhead Presses

:runner: Mosey – One lap around the parking lot to reset

:steam_locomotive: THE PAIN TRAIN – Round 2
Same tire drill, but this time 2 burpees on each drop. Stations remain the same.
1. Sledgehammer Slams (Timer): 20 swings on the large tire
2. Cinderblock Deadlifts
3. Cinderblock Curls + Overhead Hold
4. Tire Flips
5. Cinderblock Overhead Presses
6.
:runner: Mosey – Another lap around the lot
Steady. Silent. Suffering.

:steam_locomotive: THE PAIN TRAIN – Round 3 (Bonus Round)
Burpees increase to 3 per drop. Then:
– 1 PAX flips the tire once
– 2 PAX flip the tire twice
– 3 PAX flip the tire three times
– 4 PAX flip the tire four times

Once all reps are in—haul the tires back to the starting line.

:brain: 3rd F: Consistency – The Unseen Power of Steady Leadership
““Today we’re going to dive into one of the most underrated leadership traits—Consistency. In our homes, workplaces, and in the gloom, it’s not always the loudest man who leads—it’s the most steady.””
Key Highlights:
– Consistency builds trust over time.
– Complexity is the enemy—simplify to stay steady.
– The consistent man becomes a safe harbor for those around him.

Challenge to PAX:
Where in your life are you slipping? What system or habit needs to be rebuilt? Steady beats flashy. Every time.

:pray: COT / Announcements / Closing Prayer
We circled up, locked shields, and prayed it out—grateful for the men who show up again and again and again.

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ChatGPT Wrote It, Your Quads Regret It

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WARMUP:
– Windmills – 10 IC
– Imperial Walkers – 15 IC
– Arm Circles – 10 IC
– Overhead Claps – 25 IC
– Mosey to the larger parking lot

THE THANG:
Part 1: Dora 1-2-3 – Partner up
– 100 Merkins
– 200 LBCs
– 300 Air Squats
– While one partner worked, the other ran a 50-yard shuttle.

Part 2: Four Corners – AMRAP
PAX took on each corner with intensity:
– 10 Burpees
– 20 Bonnie Blairs
– 30 Plank Jacks
– 40 Flutter Kicks (4-count)

Part 3: Jack Webb
1 Merkin to 4 Air Presses, all the way up to 5:20.

Mosey back to COT

MARY:
Worst Worst LBC – 10 IC
Fire Hydrants – 10 IC Right Leg
Fire Hydrants – 10 IC Left Leg

ANNOUNCEMENTS:
– Blood Drive
– Cannoli Run
– Read your news letter

COT:
Prayers and praises, This was done C-Span Style everyone shared.

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2025 PGA Championship – Quail Hollow

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WARMUP: Pledge of Allegiance
THE THANG:
Inspired by the 2025 PGA Championship at Quail Hollow this will be a loop with 18 stops. The distance between the stops are based on the length of the holes (slightly modified down to get us 3 miles instead of the actual length of 4.3). The stops were marked with cones.
•Red = Par 4 = 4 Burpees
•Yellow = Par 3 = 20 Big Boys
•Green = Par 5 = 20 American Hammers
•Green Mile = Written on cardboard signs

We stuck together for the first 8 holes (1.25 miles) and then I turned the fast guys loose to run the remainder of the course (1.75 miles).

I didn’t hear it all, but I did hear some great mumble chatter:
– “Where’s the cart girl?” – Cyclopes
– “What’s the distance from the senior tees?” – Barry Manilow
– “There’s no such thing as a par 6, right?” – Dark Helmet

Thank you Nasa for the call.

COT:
Thank you Slapshot for your dedication and efforts as the 1st F Q!

Congratulations Bonsai and Time Machine on taking on the 1st F Q roles and to Cyclopes on assuming the LDP role. Really looking forward to seeing what you bring!

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Hills and Thrills

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WARMUP: Jog a lap with some butt kickers. SSH, MC, merkins, Willie mays Hayes, Moroccan night clubs.
THE THANG: mosey to the pull-up bars. 3 pull-ups each. Everyone else doing squats while waiting.
2 rounds of 10 incline merkins/derkins, 10 step ups each side, 20 dips.
Hill work with big boys and flutters.
Loop back to the main lot for Standard Dora – 100 merkins, 200 squats, 300 LBC’s.
More hill work with bear crawls, lunge walk, and burpees.

MARY: 7 minutes or Mary to finish.
ANNOUNCEMENTS: read your newsletter.
COT: welcomed FNG Teen Spirit.

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Big 5-0

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Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with sandbag, ruck a lap, then run a lap slick. Next we partnered up and did some heavy movements. Then I guess we did the stupid shit according to Sofrito. But it was some team based moving of sandbags used at a couple ruck events. It was definitely new to some guys but based on the complaints it was fun. I probably missed a few guys in the tags but i sincerely appreciate everyone who came out to wish me a happy birthday today. Im truly blessed to be apart of this group.

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Asking for help

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WARMUP: core-ish
THE THANG: lots of ground to cover
Mike Tyson—>bear crawls—>squats
Mike Tyson—>bear crawls—>split squat

Transit: Mosey—>Sprint—>walk

Muscle ups

Transit

Triple Check (group of 3):
-Sandbag over the shoulder x5
-Tammy Wynettes (one guy does Merkins, one guy matches him with squats)
Head back with the bags. Ask for help when you need it to rotate. (We lunge walked for quite some time, that sucked)

Found some pre-set blocks:
5 each
Manmaker
Squat Thruster
Cossack Squat
Head to COT

NMM:

How do you feel when other people ask you for help? It’s a good feeling and mostly you’re honored they came to you. So, why is it so hard for you to ask someone else for help when you need it?

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AMRAP 4 AUTISM 2025

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14 Bootcampers showed up (3 more for 6 @ 6) for the 4th annual AMRAP 4 AUTISM. YHC was humbled to lead this event again and thankful to all who’ve donated and those who showed up for the workout!

WARMUP: A lap around the park with a few stops along the way for the following services.
– 131 SSH – 1 in 31 children in the US are diagnosed with autism
– 60 squats – CDC estimates $60K per year of extra cost to raise a child with autism.
– 36 LBC – Two years ago the diagnosis rate was 1 in 36
THE THANG: YHC had a trailer full of Cindy’s and was ready for whoever showed! After the warmup I explained the following rules of engagement:
1. 36 min AMRAP
2. Partner count
3. 1 round = all 5 exercises
4. All exercises complete before moving to next round
5. Hands never leave the block. Autistic people never get to remove autism from their lives. For this 36 min we will not move our hands from the block.
Enough rules. Time to work!
1. 54 man makers
2. 54 frog squats
3. 54 yard fair carry with both blocks
4. 54 bent over rows
5. 54 BBBS

Finished with a last man standing sprint race with Stone Cold beating out Slapshot by a hair!
MARY: Nah
ANNOUNCEMENTS: Canoli Run
COT: BIG thanks to all who participated. If you have not had a chance to donate but would like to please use the link below.

https://secure.givelively.org/donate/autism-strong-foundation/f3-x-amrap-4-autism-2025

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