Tag: JCruise

Practicing Moderation in Moderation

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WARMUP: SSH, CASBAH #2s, IW,HW, Baby Arm Circles fed &back.
THE THANG: Squat Line Meat Grinder
Teams: 2 teams, 5 men per team
Space: Parking lot 40yd length
Gear:
• 2 identical stacks of 8 exercise cards (one per team)
• 1 sandbag per team 40 lb

Objective
First team to burn through their entire stack AND complete the final center-line sandbag pass wins.
Flow
1. Both teams start at their stack on opposite ends.
2. On “GO!” flip top card → whole team completes the written exercise together (same reps, no sandbagging).
3. As soon as the rep is done, the entire team sprints together to the center line.
4. Drop into a tight shoulder-to-shoulder wall squat (asses low, no one stands).
5. End man grabs the sandbag off the ground and the line passes it hand-to-hand all the way down and all the way back while staying in squat.
→ One full down-and-back = complete pass

1. When the pass is done, team sprints back together to their stack, flips next card, repeat.
2. After the last card is completed, team still runs to center ONE MORE TIME and does a final victory pass.
3. First team to finish that final pass wins.

Good move <@UN6PTD007> pulling a seasoned dodgeball move by sneakily leaving my team and switching to the other. Your team won handily.

Game 2: Russian Roulette Beatdown
Setup
• Distance: 30 yd
• 4 face-down cards at start line: 2 MOT, 2 MOVE
• Far end has the list posted:
MOT (Mode of Transportation)
1. Bear crawl
2. Nur
3. Run
4. Lunge walk
MOVE (Exercise at far end)
1. Burpees
2. Merkins
3. LBCs
4. Squats
Rules
1. One PAX at a time steps up and calls: “Number __ MOT and Number __ MOVE.”
2. Q flips the two cards.
3. All PAX immediately:
• Travel the distance using the drawn MOT
• Does the drawn MOVE at the far end (solo)
• Travel the distance back using the drawn MOT
1. Reshuffle and lay them again.
2. Next man picks.

Continue until time is called or every man has drawn at least once.

GAME 3: DORA

MARY: Yeah, we all called her at least once.
ANNOUNCEMENTS: review of F3 for FNG (@SmallCrabs). We got carried away and sorta skipped it.
COT: Prayers.

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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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