Smoked Out the Snake from the Pit

2026-08-04Leave a comment

QIC: Cohiba
When: 08/04/2026
Pax: Cohiba, Cornerstone, Dear Abby, Float Bridge, Happy Hour, Hominy, Panhandle, Suplex
Posted In: snake pit

Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC
Mosey around parking lot

The Thang:
1. Ladder
Start at 5 reps, add +5 each round until 20, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)

Ladder format: 5-10-15-20-15-10-5

2. Grinder (3 Rounds)
5 Man Makers
10 KB Chest Press
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)

Round 1 MOT: Bear Crawl w/o KB
Round 2 MOT: Lunges w/ KB
Round 3 MOT: Rifle Carry Above Head w/ KB

3. EMOM style:
Every minute on the minute for 10 minutes:
Odd minutes: 12 KB Curls
Even minutes: 12 KB Triceps

4. Finisher: Partner Carry
Partner A: Farmers Carry with both KBs if available, or 1 KB switching hands every 30s.
Never put it down until time is called.
Partner B: Burpees

MARY: Didn't show. It was too smokey for her
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Split Q

2026-08-01Leave a comment

QIC: Deep Dish
When: 08/01/2026
Pax: Backdraft, Cornerstone, Deep Dish, Masterpiece, McHale, Pharoah, Senator Tressel, Stang
Posted In: Alcatraz

WARMUP: Run with butt kickers, high knees, toy soldiers and karaoke. Circle up- windmill, hill billys, imperial walkers, toe touch, produce picker, Merlin, Peter Parker, Parker Peter, runners lunge, crow.

THE THANG:
Pull ups/ al gore, pull ups/ shoulder taps, pull up/ al gore
Jack web

Switch Q

22s on the basketball court.
Burpee/Big Boys on side A (1/10, 2,9 etc)
Run to other side
Jump squat/dead bug

Jog a cooldown lap
MARY: stretched
ANNOUNCEMENTS: bethel men’s shelter
COT: yes

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Trails with Stang

2026-08-01Leave a comment

QIC: Stang
When: 07/30/2026
Pax: 3D, Cheddah, Clickbait, Cornerstone, McHale, Sofrito, Stang
Posted In: Soul to Sole

WARMUP:
THE THANG: 3 miles trails
MARY:
ANNOUNCEMENTS:
COT:

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7-11, 6@6

2026-07-30Leave a comment

QIC: Cornerstone
When: 07/11/2026
Pax: Cornerstone, Fogerty, Honky Tonk, McHale, Peach Stand, Tiller, Tomb Raider
Posted In: 6at6

WARMUP: no
THE THANG: 6.2m
MARY: was not present
ANNOUNCEMENTS: yes
COT: yes

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it rained, still running

2026-07-30Leave a comment

QIC: Stang
When: 07/25/2026
Pax: Assassin, Badlands, Barry Manilow, Black Gold, Cakeboss, Cornerstone, Farmers Only, Gekko, Grout, McHale, Minuteman, Olaf, RollOff, Shady, Stagecoach, Stang, Thang, Twister, Vuvuzela
Posted In: 6at6

WARMUP: it was raining
THE THANG: some did 3.2, some did 6, some did 15
MARY: does not go out in the rain
ANNOUNCEMENTS: generally, yes
COT: yes, COT was very nice

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Get out and back

2026-07-08Leave a comment

QIC: Dojo
When: 07/08/2026
Pax: Cornerstone, Cubbie, Dojo, McHale, Peach Stand, Sofrito, Sprocket, Stang
Posted In: Clydesdales

WARMUP: We showed up
THE THANG: A route was suggested. We ran and rucked whatever route we wanted dang it.
MARY: At Clydesdales?
ANNOUNCEMENTS: All of them.
COT: Open up and share at COT. We all have S@#t going on.

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‘Merica 250

2026-07-05Leave a comment

QIC: Time Machine
When: 07/04/2026
Pax: Backdraft, Bass-o-matic, Beaker, Birdcage, Blue, Bonsai, Boogie Down, Cakeboss, Casey Kasem, Cohiba, Cornerstone, darkhelmet, Deep Dish, Drop Thrill, fishstix, Flair (Rock Region), Fogerty, Goose, Headspin, Kodak, Last Call - LC, Mainframe, oldbay, Peach Stand, Poppins, Ruby Slippers, Sasquatch, slapshot, Slopes, Sofrito, Sparky, Spud, Stagecoach, Stang, Suplex, Tiller, Time Machine, Vuvuzela, Walker, Wheaties
Posted In: Cockpit

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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Crab 🦀 Cakes 3.33

2026-07-03Leave a comment

QIC: crab_cakes
When: 07/02/2026
Pax: Cornerstone, crab_cakes, Honky Tonk, McHale, Pollo Hermano, Sofrito
Posted In: Soul to Sole

WARMUP:
THE THANG: 3.33 miles.
Kingsley Loop with Sunbelt parking lot
Crossed 160 into Old Kingsley and back to COT
MARY:
ANNOUNCEMENTS: Men’s Shelter
COT: yes

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The Suggested Route

2026-07-01Leave a comment

QIC: Cohiba
When: 07/01/2026
Pax: Barry Manilow, Cohiba, Cornerstone, McHale, Shady, Short Sale, Sprocket, Stang
Posted In: Clydesdales

WARMUP: Reviewed the running route
THE THANG: 4.18 mile route around Downtown Fort Mill
MARY: She doesn't like to run
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Chester Drawers At Hanging With Stang

2026-06-25Leave a comment

QIC: Chester Drawers
When: 06/25/2026
Pax: Chester Drawers, Cornerstone, McHale, Spitz, Spud, Stang, Vuvuzela
Posted In: Dawn Patrol

WARMUP:
THE THANG: Vulnerability was discussed and I live in the east side and I think Hanging with Stang should be considered Eastside. East of 77 not this bull crap east of 21.
MARY:
ANNOUNCEMENTS:
COT:

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F3 The Fort

Tag: Cornerstone

Smoked Out the Snake from the Pit

Split Q

Trails with Stang

7-11, 6@6

it rained, still running

Get out and back

‘Merica 250

Crab 🦀 Cakes 3.33

The Suggested Route

Chester Drawers At Hanging With Stang