WARMUP:
– SSH / WM / IW / running with burpees
THE THANG:
– JackWebb 1-4
– 4-corners: bells, blocks, wheels and sandbags (timer)
– brief broga
MARY:
– Thunderstruck the right way
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
Two of us four-cornered the band lot and discussed modern-day warriors. Here’s what we did:
Warm-Up
– Jog around the football field
– Stretches
– 10 Imperial Walkers (IC)
– 10 Windmills (IC)
The Thang
4 Corners
– Corner 1 – 10 Merkins
– Corner 2 – 10 Merkins, 20 Squats
– Corner 3 – 10 Merkins, 20 Squats, 30 SSHs
– Corner 4 – 10 Merkins, 20 Squats, 30 SSHs, 40 Plank Jacks
Repeat
Repeat, dropping one exercise per corner
Repeat, 5 reps per corner
NMM
The discussions I lead come from a myriad of sources. Sometimes it is something I read, hear on the radio, or see on social media. Today’s discussion came from this video https://www.facebook.com/share/v/1LtLM8D7gF/?mibextid=wwXIfr.
I very well could have had the same conversation with my dad, but it would have been fishing and not bow hunting. It made me wonder, what is our role as a modern-day warrior? I think it is protecting the vulnerable.
In “American Sniper,” Wayne Kyle tells his sons the following:
“There are three types of people in this world: sheep, wolves, and sheepdogs. Some people prefer to believe that evil doesn’t exist in the world, and if it ever darkened their doorstep, they wouldn’t know how to protect themselves. Those are the sheep. Then you’ve got predators who use violence to prey on the weak. They’re the wolves. And then there are those blessed with the gift of aggression, an overpowering need to protect the flock. These men are the rare breed who live to confront the wolf. They are the sheepdog.”
We are to be the sheepdog, protecting the herd because they can’t protect themselves. Don’t be a sheep and never be a wolf.
Being a warrior today means having the moral backbone to confront wrong, even when it costs you comfort or reputation.
– Speaking truth in a culture that prefers silence.
– Protecting women and children from harm or exploitation.
– Standing up for integrity in the workplace or community.
The warrior doesn’t look for a fight, but he refuses to back down from one that protects others.
Ephesians 6:13: “Therefore take up the whole armor of God… having done all, to stand firm.”
True strength always bends toward mercy.
Jesus, the ultimate Warrior-King, fought for the weak — not by crushing His enemies, but by bearing their burdens.
– He healed the sick, touched the outcasts, and defended the accused (John 8:1–11).
– He confronted hypocrisy and injustice (Matthew 23).
– He laid down His life for His friends (John 15:13).
Being a modern-day warrior means using your strength to shelter, not to dominate, but to make others feel safe, not small.
Protection today means:
– Guarding your family from spiritual drift and moral compromise.
– Mentoring the young and defending the overlooked.
– Giving your time, presence, and strength to those who cannot repay you.
Proverbs 31:8–9:
“Speak up for those who cannot speak for themselves, for the rights of all who are destitute.”
1 Corinthians 16:13:
“Stand firm and act like men. Do everything in love.”
A modern-day warrior is not a man who seeks conflict, but one who refuses to let evil go unchecked. He leads with love, stands with courage, and fights with faith – using his strength to protect, not to harm.
Men, hold the middle when the enemy is at the door!
Aye!
IJ
We Monster Mashed 3 miles with 10 studs doing our best to hit the cul de sacs for all treats and no tricks. Here’s what we did:
Warmup
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 SSHs (IC)
The Thang
Mosey to 160 and Dave Gibson
– 20 Monster Merkins
– 20 Goblin Squats
– 20 Coffin Crunches
– 20 Pumpkin Patch Plank Jacks
Mosey to 160 and Old Tara Lane
– Repeat exercises
Mosey to the 12 foot skeleton
– Repeat exercises
Mosey to Old Tara and Turnridge
– Repeat exercises
Mosey to Winding Trail cul de sacs
– Repeat exercises
Mosey to Turnridge cul de sacs
– Repeat exercises
Mosey to Old Tara cul de sacs
– Repeat exercises
Mosey the cut through trail to Braden
Mosey to Galbreath and Afton
– Repeat exercises
Mosey to Braydon Pkwy
– Repeat exercises
Mosey to 160 and Braydon Pkwy
– Repeat exercises
Mosey to COT
– Repeat exercises
3 ish miles, 220 Merkins, 220 Squats, 220 LBCs, 220 Plank Jacks
NMM
I recently read a thread on a Facebook post about being a dad. The comments hit close to home.
“Them: How’s dad life treating ya?
Dads: It’s good. I’m doing alright.”
“Because we can’t sit around and complain and breakdown about it. We have to figure shit out and pull through it for the family.”
“Because we are supposed to be the pillar upon which the house stands. Pillars cannot afford to crack. Which is exactly what the Lord designed us for. We are not supposed to put it on our family’s. The Bible says that iron sharpeners iron. Therefore fathers sharpen fathers. There is a reason the Lord made men more aggressive and stronger built. As pillars, our foundation should be that the Lord is our strength.”
“Because good father’s have to. We have to create the solid foundation that stands strong no matter what. Everything in this world can fall apart, and does. Our families have to be able to rely on us through all of their problems. We have to steer the ship through the storm, even if the sails are torn and the hull is cracked. We are our own lone ship out in the vast unforgiving ocean, fighting the crashing waves and darkened storm skies.”
I think this commentary captures a lot of how we feel as dad‘s in today’s society. However, we are not a loan ship in the storm. As Olaf reminded us, we have a fleet for protection. Yes, we have quite the responsibility and the weight is heavy, but our brothers have shoulders to help us carry the load. Never give up fellas. Reach out when you need it.
Aye!
IJ
We worked the pile. Stayed golf friendly. Forged our own Legacy
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: 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:
Another great day in the Gloom with my brothers from other mothers. An elite 8 toured the grounds targeting often neglected muscle groups. Here’s what we did.
Warm Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 Windmills (IC)
– 10 Mountain Climbers (IC)
Mosey to School
– 10 Irkins (IC)
– 10 Dips (IC)
– 10 Step-ups (each leg)
– 60 Calf Raises (20 in, 20 out, 20 regular)
– 10 Derkins (IC)
Circle the Lot
– 25 MNCs (IC)
– Circle the lot
– 25 Overhead Press (IC)
– Circle the lot
– 25 Little Baby Arm Circles (IC)
– Circle the lot
– 25 Chinooks (IC)
– Circle the lot
– 25 Wonder Womans (IC)
– Circle the lot
– 25 Italian Night Clubs (IC)
Mosey to bridge
– 15 LBCs (IC)
– Run to the end of the bridge
– 15 American Hammers (IC)
– Run back
– 15 Flutters (IC)
– Run to the end of the bridge
– 15 Boxcutters (IC)
– Run back
– 15 Big Boys
– Run to the end of the bridge
– 15 Freddies (IC)
Mosey around back of school
Stretches
– Sitting left leg out
– Sitting right leg out
– Sitting both legs out
– Butterfly
– Standing left
– Standing right
– Standing middle
Mosey to side of school
– 15 People’s Chairs (IC)
– 30 Count single-leg holds left
– 30 Count single-leg holds right
– 10 Isolated one-leg squats (each leg)
– 10 Dirty Hook-ups (IC)
– 10 Wall Tar Jais (IC)
– 10 Crossbody Wall Crunches (each side)
– 15 Australian Mtn Climbers (IC)
Mosey back to COT
NMM
We lift heavy so that we can carry heavy things – physically, emotionally, and spiritually. Men who prioritize training are resilient and reliable, and as such, everybody wants what they have. But you have to learn to say “no” to some things. If you pour out everything you have, you will have nothing left to your family or for yourself.
Also, know that you have a brotherhood to help you shoulder the weight. You’re either going through it, just went through it, or will go through it. When you get overwhelmed, ask for help. You are needed, desired, and loved. Don’t let temporary problems cause you to succumb to a permanent solution. Talk, listen, share, and care. We need you. Your family needs you. And your community needs you.
Aye!
IJ
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:
15 (12 boot, 3 run) toured Slow Burn’s parking lots. Here’s what we did:
Warm Up
– 10 SSHs (IC)
– 10 Mountain Climbers (IC)
– 10 Plank Jacks (IC)
Four Corners (front, sides, and rear of restaurant row)
– 15 Merkins at each corner
– 15 Squats
– 15 LBCs
– 15 Alternating Shoulder Taps
Mosey to BP
– 15 Irkins
– 15 Derkins
– 15 Dips
Mosey to the upper lot at Chick-fil-A
– 5 (if older than 45) or 10 Burpees (if 45 and under) at each corner
Mosey back to COT lot
– 15 Big Boys at each corner
– 15 American Hammers
– 15 Boxcutters
– 15 Freddies
NMM
The distance between your dreams and your reality is discipline. You have to do the thing, especially when you don’t feel like it. 80% of success is showing up. The rest is willingness to work and learn. Put in the work and reap the rewards.
-IJ