WARMUP: Flutters and SSH
THE THANG:
4 rounds of:
10 goblet squat
10 rdl each leg
One arm oh carry lunge walk around 100’
Mary
3 rounds of:
Bear crawl with bell
10 snatch each arm
10 thruster each arm
Mary
5, 10, 15 reps of:
Single arm clean and press
Lunge each leg
Kb pull through
MARY: she was there
ANNOUNCEMENTS: yea
COT: yea
WARMUP:
– Moroccan nightclubs
– Windmills
– Cherry pickers
– Imperial walkers
Mosey to benches and do a W.A.S.H.
– 50 hand release Werkins
– 50 American Hammers
– 50 Step ups (25 each leg)
– 50 Hip thrusts
THE THANG:
Mosey to poles
There are exercises at each pole around the middle school bus loop. Stop at each pole, starting with 1, compete exercise, then return back to starting pole and do one burpee per pole (1 burpee for pole 1, 2 burpees for pole 2, etc.). Run to next station, but stop at each station you pass and complete those exercises, run back to start.
Pole 1 – 5 Mike Tyson’s
Pole 2 – 10 Merkins
Pole 3 – 15 Squats
Pole 4 – 20 Monkey humpers
Pole 5 – 25 Big boy sit-ups
Pole 6 – 30 Diamond Merkins
Pole 7 – 35 Leg raises
Pole 8 – 40 Carolina Dry Docks
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: gear up
THE THANG:
Partner up.
Round one weight vest and rucks on:
Partner one starts bag tosses while partner two completed ten sandbag squats and ten sandbag deadlifts then front carry’s to partner one. Partner two then bag tosses while partner one completes ten sandbag squat and ten sandbag deadlift then front carry’s to meet partner two. Both mosey back to the start where the kettlebells were left for ten swings and ten merkins. Mosey back to where the sandbags were left. Rinse and repeat for a small parking lot lap.
Round two:
One farmer carry both bags while the other farmer carry the kbs. Switched as needed but completed three burpees each time you switch. Big lap.
Round three: repeat round one for a smaller lap
Quick round of ten right arm kb snatch, ten goblet squats, ten left arm kb snatch, ten goblet squats and ten merkins.
MARY: some
ANNOUNCEMENTS: some
COT: It’s ok to let the ones you love know that you are grateful for them and appreciate all they do for you. It doesn’t have to be a special occasion or for any reason. Let them know.
WARMUP:
THE THANG: 160 to Old Tara Ln and back
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: usual suspects- ended with SSH not started lol
THE THANG:
? The Thang – 12 Laps Total
• 4 corners per lap
• Complete the same exercise at all 4 corners each lap (so 4 sets per round)
MODE OF TRANSPORTATION
FIRST 6 LAPS- BEAR CRAWLS
Always face forward so side crawling, and crawl bearing as to always face the west end of the lot
⸻
Big group so we split up so approx 25% of the PAX started at each corner
? UPPER BODY LAPS (6 total)
Lap 1 – Shoulder Taps
• 10 Shoulder Taps (IC) at each corner
Lap 2 – Arm Circles
• 10 forward / 10 backward (20 total) each corner
Lap 3 – Plank to Pike Walkouts
• 10 reps at each corner
Lap 4 – Air Presses (standing)
• 10 reps each corner
Lap 5 – Superman Pulls
• 10 reps (on belly, simulate row) each corner
Lap 6 – Shoulder Raise Plank (alternating arms)
• 20 reps total (10 each side) each corner
⸻
? CORE LAPS (6 total)
MODE- SHUTTLE RUNS- same concept, always facing west
Lap 7 – Flutter Kicks (IC)
• 10 reps each corner
Lap 8 – American Hammers (IC)
• 10 reps each corner
Lap 9 – LBCs
• 10 reps each corner
Lap 10 – JLOS
• 10 per side each corner
Lap 11 – Big Boy Sit-ups
• 10 each corner
Lap 12 – Hollow Hold
• 20–30 second hold each corner
With time remaining pick a cone and do 50x what was on the cone, example was CDDS
MARY: flutters
ANNOUNCEMENTS: read ya letta
COT: always!
WARMUP: run to new Arbis parking lot, plank for the 6, then 10 burpees oyo. Run 2 blocks straight on Spring st, plank and do 10 Merkins OyO. Run down two More blocks on Spring and plank then 10 mike Tysons. Run down to the end of Spring st.
THE THANG: run the zipper backwards. On one side of the zipper do 10 Merkins, on the other side do 10 Mike Tysons. Every time that the runner go accross Spring St, stop and do 5 burpees.
MARY: 5 Burpees, 10 Mile Tysons.
ANNOUNCEMENTS:
COT:
WARMUP: None
THE THANG: Run route: Munn Rd to Harris Rd to 1st Street South to Doves Rd to Country Haven LN to Country Lodge Rd to Bojanles and back to COT . ~ 4miles loop
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: NONE
THE THANG:
19 men took off at quickly for No Mercy Monday. After a quick mosey to South State Bank, we fired up the legs with 5 Bonnie Blairs to get loose.
From there, we charged down Dave Gibson Blvd to the bottom under the light pole — 5 Jump Squats at the base — then sprinted back up that glorious hill of pain. At the top, we pushed toward the school where, under the next light post, we knocked out 5 Apollo Onos before turning around and heading back for more.
Rinse and repeat. Several rounds. Just under 5 miles of pure burn, grind, and grit.
Bones and Farmers Only quietly crushed it, while Sasquatch somehow wasn’t even breaking a sweat while he led the pack and completed each excercise with amazing form.
Legs smoked. Lungs torched. Mission accomplished.
Quote of the Day:
“Strike first. Strike hard. No mercy.” – Cobra Kai
MARY: NONE
ANNOUNCEMENTS: Golf outing, trash pickup,donate to accelerate
COT:
WARMUP:
THE THANG:
Here is my weinke – Assassin
We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.
Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.
All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.
Convergence bootcamp Q- Backdraft
Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs
The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins
Group 3 13 pull ups 13 burpees
Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom
Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,
Mosey back to COT in original 3 man groups
KB workout- Boogie Nights
Ladder of pain- it sucked
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Wind Mills, Squats, merkins, mtn Climber. Run to station 1
THE THANG: 4 stations spread in a pendant style hilly road. Stations 1 and 3 and bonus, Station 2 amd 4 are 21s.
Station 1: 5 pullups
Station 2: 20 Merkins
Station 3: 5 Burpees
Station 4: 1 jump squat
Stations 2 and 4 keep changing the number of reps in a 21s style.
A lot of elevation going both ways.
MARY:
ANNOUNCEMENTS:
COT: