Tag: JCruise

You can’t out-Merkin a BigMac.. but you can try

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WARMUP:
– 25 SSH
– 10 Windmills
– 15 Imperial Walkers
– 10 Moroccan Night Club
– Mosey 1 lap around the parking lot

THE THANG:
1. Improvement contest -> Record the results
1. 1 minute Merkins
2. 1 minute Big Boy Situps
3. 1 minute Shoulder taps
4. 1 minute Mountain Climbers

2. Big Mac Burn-off -> takes 2,000 merkins to burn off a Big Mac
– 7 rounds EMOM – 10 merkins then plank

3. Whopper Crunch -> takes 3,300 situps to burn off a Whopper
– 25 big boy situps
– 25 American Hammers
– Mosey 1 lap of the parking lot
– repeat

4,.Chick-fil-a Challenges -> burning off one spicey nugget, one spicy rep at a time.
– 25 Mountain Climbers
– 10 Shoulder taps
– 25 Mountain Climbers
– Mosey 1 lap of the parking lot
– Repeat

5. Sweet Tea-Spring -> 700 jumping for one glass of sweet tea
– 50 jumping jacks
– 25 squats
– Mosey 1 lap
– Repeat 2

MARY:
– 5 Burpees OYO

ANNOUNCEMENTS:
– Trash pickup Nov 1
– Massey blood drive Nov 1
– Beers for Beetus Nov 1
– Christmas Party Dec 12th
– Ruck and Roll – Dec 13th
– 4B’s – Nov 7th
– Charlotte Half Marathon – 11/15
– Family Care
– Bethel Men’s Shelter – Nov 6th
COT:

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Gone fishin at the yard

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WARMUP: SSH-IC, 5-Burpees, ImpW-IC, 4-Burpees, cherry pickers-IC, 3 Burpee, HillW-IC, 2 Burpee‘s, windmill-IC,

10-Burpees (2.0 failed to recognize pattern…)
Mosey to Football field

THE THANG: #1: Go Fish Fitness Game
Concept: Each team “fishes” for cards to make a match 
Setup: Place deck at top of hill / Pax form groups on the field.
How to Play:
1 One PAX per group goes to the deck, draws a card, and brings it back.
2 Each new card drawn = a new “round” of a light exercise for the waiting group.
3 When a group has two of the same rank (like two 7s), they call out “Go Fish!” and everyone does the exercise for that rank together.
finish when deck is empty

Card Exercise Key (for when a “Go Fish” match happens):

Black Card
h (AMRAP)
A-4
Squats (w/ or w/o Jump)
5-9
Shoulder taps or CDD’s
10-K
Seal Jacks

RED Card
Exercise (AMRAP)
A-4
Plank (+ “High-Five” your kid/ partner)
5-9
Step-back Lunges (5 ea leg)
10-K
March in Place w/ Arm Circles

THANG #2: Chicken Wing 4 Corners Use ½ Football Field… we only had time for two rounds
Mild Wings – 12 Reps 
• Round 1: Seal Jacks
• Round 2: LBCs
•  MOT: Bear Crawl or Side-Lunge-Walk

Medium Wings – 9 Reps
• Round 1: SSH
• Round 2: Gas Pumpers
•  MOT: Toy Soldiers

Hot Wings – 6 Reps 
• Round 1: Smurf Jacks
• Round 2: Big Boys 
•  MOT: Carioca

Thermonuclear Wings – 3 Reps 
• Round 1: Bomb Jacks
• Round 2: Iron Eagle Protractor (AKA Hello Ladies)
 MOT: Walk

MARY: circle of [hate]…”dislike“ (1 PAX calls exercise and bear crawls around perimeter while others engage).

ANNOUNCEMENTS: newsletter stuff

COT:  2.0’s → they hold their own COT ~ 20 yards away…
Men shared prayers for ailing friends and loved ones

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13 YR Anniversary Convergence

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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:

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T A R H Y E D

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We warmed up with a few stretches here and there and moseyed to the back lot where we met up with light poles. Broke into three groups to tackle the course and

Each pole had a letter composed of the site THEYARD, but the letters were scrambled to ensure misery and extended running between poles. Most of us got two rounds under each pole.

T
Donkey Kicks
Merkins

A
Squats
Lunges

R
Box cutters
Burpees

H
SSH
Burpees

Y
Man climbers
Grave diggers

E
LBCs
Dying Cockroaches

D
Bobby Hurleys
Hello Dollys

We had a great COT with announcements and genuine prayers and praises. Prayers for Tater’s M!

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Commitment to the Jackal

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YHC was honored to head to the East Side and deliver a beatdown at AJ. The weather is fantastic for F3 and I enjoy seeing some new faces (Sunkist). It also gave me an opportunity to create a tough workout, which I needed after a weekend of bad eating.

WARMUP:
Disclaimer given. Mosey past the light poles to the parking lot near the baseball field.
IW x 10
Mtn x 15
SSH x 20
CDD x 15
Windmills x 10

Let’s go!

THE THANG:
Light pole suicides
Run to 1st light pole, do 10 WAMs, then run back
Run to 2nd light pole, add 15 squats plus 10 WAM, run back
You get the idea!
Exercises included:
10 WAM
15 Squats
20 Merkins
25 CDDs
30 Monkey humpers
35 Plank Jacks

Small interlude discussion on Commitment, one of the five Q Source Leadership Virtues

Mosey to other lot

Jack Webbs
1:4 Big Boy/Flutters
1:4 Irkins/Dips
Each went to 5:20

Modified Starfish
15 jump squats, run to middle for 5 burpees
15 Overhead claps, run to middle for 5 burpees
15 Durkins, run to middle for 5 burpees
15 Mtn climbers, run to middle for 5 burpees

Mosey back for Mary

ANNOUNCEMENTS:

Congrats to the Fort for the 13 year anniversary!

COT:
Lots of prayers and praises shared here. All were lifted up His glory!

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Tour of Schools

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WARMUP: Instructions
THE THANG: Fort Mill Pkwy → Catawba Ridge HS → Forest Creek MS → back through Doby’s. Route covered ~4 miles.
– Lead Pack: Badlands, Vuvu, Grout, Farmers Only — looked like they were late for curfew.
– Middle Pack: Splinter (YHC), Tomb Raider, Shack-a-roni — kept it honest, grinding steady.
– Cleanup Crew: Rock Thrill + the ruck squad (Happy Hour, Clickbait, J. Cruise) — making the weight look easy, but we all know better.

MARY: Catch your breath
ANNOUNCEMENTS: IronPax, Bethel, HIM Camp, upcoming races.
COT: Time flies and be present. You don’t know how long you have with the ones you love.

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BushHolePit. Best if used on or before 08/13/25.

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17 men, 3 Ruckers and 14 of The Ungovernable, came to BushHolePit to celebrate National Left-Handers Day. Or just to workout. Whichever.

WARMUP:
Like we needed it warmer out there. But we did do a little moseying, windmills, mountain climbers, etc.
THE THANG:
We went the long way around the school (is there a short way?) stopping for some things along the way. Some Dora, some bear crawls, dips, step-ups, muscle ups, etc. You know what we DIDN’T stop for? Pull-ups? Why? Because the AO got all bougie and walled them off from us peasants. Oh well. I would elaborate on this mornings festivities, but I made no weinke and I am not smart enough to recall all the things.

All you need to know is Birdcage was there and you probably weren’t, so you missed out. Seriously, the guy is hilarious. Love him.

Ok, back to life.
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

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Sandbag Racing

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WARMUP: ssh, burpees, low slow squat, windmill
THE THANG:
PAX divide into 2 teams with a 60lb sandbag each team. Mosey to football field.

Race #1: PAX do 5 merkins every 10 yards. One PAX does sandbag throw for 10 yards, rotate PAX throwing. At endzone, each time run 1 lap with the bag back to endzone. Coming back down the field, 5 squats every 10 yards with reverse overhead bag throws.

Race #2: Bear crawl with one pax dragging the bag. Rotate as needed. Run 1 lap. Crawl bear coming back with bag.

Race #3: walking lunge going down the field. Run a lap with bag. Nur coming back with reverse bag drag.

MARY: briefly
ANNOUNCEMENTS: read newsletter
COT: yes

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Slaughter Moderate Hug Fest

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WARMUP:
– Windmills at hurricane speed
THE THANG:
1. Run to the side parking lot and form groups of 3.
1. One team member at each end of the parking lot doing exercises. One team member running
2. first round LBC and CDD
3. second round Squats are Merkins
4. repeat each round twice.
1. Run to the bleachers
1. Elevens
2. Step us are the bottom -> 2 legs =1
3. Dips at the top
1. Run to the main parking lot
1. Bear crawl to each line and do merkins
2. Suicided back -> Nur their run back
3. Repeat
1. Return to COT

Suplex completed most of the work out with a 30lb vest. Slaugher turned up the pace ensure we are all >1% better.
MARY:
ANNOUNCEMENTS:
– Naked Gun
– Hero 5K
– Family Care Center
COT:
1. Request made for patience when dealing with kids and loved ones.
2. A PAX had a new baby this week and mother baby are doing well.

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