Tag: Grout

The Biscuit

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WARMUP:
We did a head count (8) reviewed route, start running
THE THANG:
Running 4.25 miles route was Old Dominion to Whites Rd down to Waterside into neighborhood and returning back to Blue Smoke House.
MARY:
ANNOUNCEMENTS:
Read Slack
COT:
prayers and praises starting with Tiller then proceeding around the circle with prayer or praises. Finished with a prayer

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When we are dancing tip to tip !

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WARMUP: None. We stretched
THE THANG: Two Routes
Provided = Trails and Road
Ruckers Rucked. Sydney Swam
MARY: She was missed
ANNOUNCEMENTS: Bethel, Convergence 4th of July, Fort Mill Care center lawn, Newsletter, Trout to trout
COT: Always Special Always Private

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Bombs over Bagdad

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WARMUP:

SSH/windmills/pickers/squats/arm circles/phelps
THE THANG:

Partner Format – Rotate each round:

Partner A runs a loop (~0.25–0.5 mile)

Partner B does sandbag work to failure

Switch

Finish with a team challenge exercise

Get through all 3 stations. Repeat if time allows. Goal: 2–3 miles running + max reps under weight.

STATION 1: Frontline Assault

Runner: Loop run

Worker: Sandbag Front Squats – AMRAP

Together: 10 Partner Sandbag Thrusters (alternating reps)

STATION 2: The Grindstone

Runner: Loop run

Worker: Sandbag Ground to Shoulder Clean & Press – to failure

Together: 20 Sandbag Overhead Lunges (10 per Pax)

STATION 3: Carry the Weight

Runner: Loop run

Worker: Sandbag Bear Hug Suicide Carries (end of lot and back)

Together: 30 Sit-ups passing sandbag between partners

? Finisher – man makes (3 Minutes AMRAP)

Solo effort. As many rounds as possible:

? Total Work:

✅ ~2–3 Miles Run
✅ Sandbag High-Rep Strength Training
✅ Core & Conditioning
✅ Partner Accountability
✅ Shared Suffering = Stronger Brotherhood

MARY: No time
ANNOUNCEMENTS: summer csaups, bethel, 7/4 convergence, care center
COT: lifted up Luka (Vuvu), Matteo (time machine), Noah (Decibel) safe travels for Petas daughter to New Zealand with classmates

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Sea Biscuit

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WARMUP: We did a head count (8) reviewed route, start running

THE THANG: Running 4.25 miles route was Old Dominion to Whites Rd down to Waterside into neighborhood and returning back to Blue Smoke House.

MARY:

ANNOUNCEMENTS: Read Slack
COT: prayers and praises starting with Tiller then proceeding around the circle with prayer or praises. Finished with a prayer

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Crawl-Climb-Conquer

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WARMUP: 100 SSH
THE THANG:

5 cones spaced ~15 yards apart
Bear crawl from cone to cone
Perform cumulative exercises at each cone:
Cone 1: squats – 10
Cone 2: humpers – 20 IC
Cone 3: CDD – 15
Cone 4: LBCS – 15 IC
Cone 5: Hand-Release Merkins – 10
Forward and reverse ladder format

Took a lap to the apartments and back

Round 2

Lunge walk – MOD

Cone 1: Carolina Dry Docks – 10
Cone 2: Shoulder Taps – 10
Cone 3: Squats – 10
Cone 4: Crab Cakes – 10
Cone 5: Hand-Release Merkins – 10

took lap

Round 3

MOD – Burpee bear crawl

5 reps this time
CDD
Big Boys
LBCs
Shoulder taps
HR merkins

MARY: couple- bacon learned how to count
ANNOUNCEMENTS: trout 2 trout, hog & coyote
COT: Luka, Matteo mental health

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1 mile and no smiles

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WARMUP: WINDMILLS/IW/HW/PICKERS/PLANK STRETCHING
THE THANG:
The Thang – Stairway Grinder:
6 Rounds – Ruck on for this half

Ruck to top of Amphitheater and then back down
At the bottom of each round, perform cumulative exercises:

Step-Ups – 20 total
Ruck Upright Rows – 15
Sandbag Front Squats – 15
Ruck Curls – 15
Overhead Ruck Press – 15
Sandbag toss – 5 per side

Round 2 Slick

HR Merkins – 5
Big Boys – 10
LBCS- 15
Humpers- 20
Flutters – 25

MARY: 2 rounds of a bench Webb with step ups and Bulgarian SS, then we took a lap to get to 1mi.
ANNOUNCEMENTS: yes
COT: mental health

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Berkshire Loop

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WARMUP: None – Not @ STL
THE THANG: Nine HIMs showed up ready to put in work for a Baxter-to-Berkshire loop beatdown. We took off on foot for the Berkshire loop, stopping at every stop sign to drop:
• 5 Jump Squats
• 5 Regular Squats
• 15 Merkins

:vertical_traffic_light:Those stop signs added up fast — and so did the burn.

We completed 3 total loops. The final lap brought a twist for YHC who called an audible and cut the reps to squeeze in that last lap. Strong move for max mileage but serval PAX got them in.

:straight_ruler: Distance: Just shy of 4 miles
:fire: Legs were smoked. Chests were tight. Spirits were high.
MARY: None
ANNOUNCEMENTS: Tortose & The Hare, Bethal Men’s,
COT: Sasquatch & Spector’s Anniversary

Message of the Day
:clock4: Today is National Leave the Office Early Day.

It’s a great reminder that time is something we don’t get back.
That’s why I try to stay focused during the day—avoiding distractions like social media or unnecessary tasks—so I can truly disconnect and spend time with my family in the evenings.

I work out early in the morning before the day starts, not just for the routine, but so my evenings are open and intentional.

If we manage our time wisely during the workday, we create space for what matters most after it.
Work hard. Be efficient. And make sure your time reflects your priorities.

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Running with scissors

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WARMUP: listening to Twister talk
THE THANG: running and listening to Twister talk
MARY: was listening to Twister talk
ANNOUNCEMENTS: yes, official (corporate was present)
COT: yes, pre and post

Welcome FNG, Shaqaroni

Looks like we made it,

Barry Manilow

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