WARMUP: Suggested the route to Bojangles.
THE THANG: Men ran, a couple rucked.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: 2 miles for some, some miles for 2
THE THANG: 6+ miles for some 14+ for some
MARY: could not keep up
ANNOUNCEMENTS: sign up for Break the Dam
COT: <@U5Y5JA02G> wrapped it up for us
Followed by drinks at Replay, and breakfast sandwiches for some, 13 for coffeeteria
Wegs marathon miles are cranking up, look out for 6@6 pre-runs coming to an AO near you
looks like we made it,
Barry Manilow
WARMUP:
Side Straddle Hops, Squats, Merkins, Up Dog, Down Dog, Walk the Dogs
THE THANG:
Mosey to the buildings for a Board of Pain
One PAX runs a lap up and down stairs while other PAX does the exercise, then switch so all are done by all:
1. Donkey Kicks
2. Big Boys
3. Bomb Jacks
4. Merkins
5. LBCs
6. Jump Squats
7. Shoulder Taps
8. Apolo Ohno
9. Calf Raises
10. Lunges (Forward & Back, Alternate Legs)
Mosey to Pond for Block Party
1 Tricep Curl with block at one end, 5 Merkins on block in middle (on way out and back) , 2 Bicep Curls at other end
2/4 and so on up until 10/20 for last rep
MARY: Present during board
ANNOUNCEMENTS:
Break the Dam Jan 31st @ 11:00 am
COT:
Prayers for healing, wellness of kids, family, community
WARMUP: no
THE THANG: we ran and ran and we ran
MARY: no
ANNOUNCEMENTS: were made
COT: prayers
WARMUP: in the police parking lot (Longshanks style)
Toysoldiers, mosey, butt, kickers, mosey,
high knees, karaoke
THE THANG:
Hit the hill (minuteman has some video evidence) for 7s Burpees and Bombjacks
Headed over to the little mounds at Millstone Park for some declined inchworm Merkens and Bulgarian split squats
Found the print shop for some dead hang and called pull-ups
Burpees on a string of pearls on the way back to COT
MARY: did some hip mobility
ANNOUNCEMENTS: https://givebutter.com/BreakTheDam run is January 31
COT: was held
WARMUP: oyo
THE THANG: route to WEP (4.4mi)
L on munn
L on Harris
L on ardrey
L on N White
L on Jackson
R on harris
R on munn
Back to COT
MARY: no
ANNOUNCEMENTS:
Minnow pond tomorrow am
Bethel tomorrow pm
8blocker+one word Sat am
Break the dam 1/31
COT: praise medical recoveries, F3
Prayers: Matteo preparing for brain surgery, aging parents and grandparents, 2025 reflections and 2026 optimism.
WARMUP: Imp walkers/MNC/arm raises/SSH/plank/merkins
THE THANG:
THANG 1:
ROUND 1 100
∙ Partner A: Diamond Merkins (max reps)
∙ Partner B: Wall Sit (against stage)
ROUND 2 200
∙ Partner A: American Hammers
∙ Partner B: Plank Hold
ROUND 300:
∙ Partner A: LBCs
∙ Partner B: Wall Sit (against stage)
THANG 2: “Stage AMRAP”
All exercises ON the stage:
∙ 15 Merkins
∙ 20 LBCs
∙ 25 American Hammers IC
∙ 30 Flutter Kicks IC
∙ 35 Plank Jacks
∙ 40 Freddy Mercurys IC
Between rounds: Quick mosey AROUND stage
THANG 3: “11s on the Hill”
BOTTOM: Carolina Dry Docks (1→10)TOP: Spiderman Merkins (10→1)
UP: Bear Crawl | DOWN: Walk
MARY: not needed
ANNOUNCEMENTS: break the dam race, bethel, New Year’s Day at MP
COT: prayers of gratitude for healthy newborn baby Archer!
Vuvuzela sent a text around 1:30am saying he was still up and wouldn’t be able to Q. Since I was already covering site Q duties anyway, I did what any site Q should do when you have a no show Q—step up and Q yourself but I was able to use Vuvuzela route he provided.
The Thang (Run):
Route took us:
– Down Munn Rd
– To Harris St
– Right into Sutton Mills
– Crossed Sutton Rd
– Down Suttonview Rd
– Into Masons Bend
– And back to home base
Clocked roughly 4–5 miles at a solid, conversational pace.
PSA: Running AOs require constant awareness. Too many distracted drivers out there. We can’t control them, but we can control spacing, visibility, and keeping our heads on a swivel. Shady and Tiller can attest.
COT: Talked briefly about stepping up when plans change. Leadership doesn’t wait for perfect conditions—it responds when needed. That’s how trust is built and how groups stay strong.
Grateful for men who show up, adapt, and get the work in—no excuses.
WARMUP: mosey around park while doing SSH, windmill, cherry pickers, imperial walkers, hillbilly walkers, low slow squat, merkins
THE THANG: start off in the parking lot by the fields – from one end to the other, bear crawl, and stop at every 3rd line to do 5 merkins. Once we got to the other side, lunge walk back, and stop at every 3rd line to do 5 squats. Using the parking lot running back and forth we did karaoke, run, nur, toy soilders, butt kicks, and high knees. Mosey to parking lot (stopping along the way for plank to keep pax together) by dog kennel for a Dora – 100 imperial walkers, 150 LBCs, and 200 flutters. Mosey back to flag.
MARY: plank and stretching
ANNOUNCEMENTS: read newsletter
COT: prayers and praises
Eight men showed up for the final workout at Alcatraz this year. We began with some stretching and a slow jog to the fire station. We traveled up and down the three streets across from the park, at the bottom and top of the streets, 10 merkins and 10 squats. After we took a moment to catch our breath, we made our way back to the parking lot and on to the field.
For the remaining time, we performed the Accumulator. List of exercises, sprint across the field and back, add an exercise.
Exercises:
– CCDs
– Jump Squats
– Flutters
– Shoulder Taps
– Side Lunges
– Box Cutters
– Hand Release Merkins
– SSHs
– Burpees
I ended with an analogy. I asked if anyone heard of Stanley Drukenmiller (nope) , or David Tepper (yes). Both of these men have consistently outperformed the stock market over the past 30 years. Doubling their money in less than 3 year compared to 7.2 if invested in an index fund. Relating it back to fitness, you can continue to be average or you can seek out those men who excel and find out what they do differently.
Start now…It doesn’t get any easier when you get older.