WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Run 1/8 mile to hill at entrance to Catawba Ridge
THE THANG: Had a list of exercises that the pax completed one at a time and after that exercise was completed they ran a .17 mile loop up the hill and back. Pax completed between 15-19 exercises. All reps are 20 except the burpees where 10.
Burpees x 3 rounds of 10 reps
Hand Release Merkins
Big Boi’s
Carolina Dry Docks
Wide Arm Merkins
Monkey Humpers
LBC’s
Sumo Squats
Hello Dolly’s
Apollo UNO’s
Mike Tyson’s
Box Cutters
Squats With Calf Raise
Diamond Merkins
Lunges
Heel Touches
Dips On Curb
Alternating Shoulder Taps
MARY: Yep
ANNOUNCEMENTS: Big Changes Coming For 2026 In The Fort
COT:
Last WO of the year at Lazarus.
Poppins had EH’d an F&G, so a proper disclosure was given with an introduction to FOOPC. We did a short warm‑up in the parking lot while getting to know F&G, then headed to the circuit.
Mapped a quarter‑mile loop using Google Maps’ measure feature, with four stations and four different exercises at each station, each with a proper rep count, just enough where form matters and not enough if cheating yourself. My rough math made me think that would total two miles, but it’s actually just one mile, another reminder, not a professional.
Kept the group together in lieu of letting spring chickens run for fellowship and FNG welcoming. Goose was hungry for EC, had a taste and back to COT for MARY.
Proper interrogation of FNG led to name Elmer Fudd.
Prayers for better parenting, aging family members, and discernment in season of waiting.
WARMUP: OYO
THE THANG: We Ran Dudley to Kings Bottom Loop & Back (4 to 5.5 miles)
MARY: No
ANNOUNCEMENTS: Christmas Eve convergence, Break to Dam 5k/10k, shovel flag / site changes.
COT: Columbia bus crash, Salisbury Firefighters and loved ones that are not doing well or we have lost.
WARMUP: Grandpa Jacks, SSH, and some stretchy things then mosey to the front of the theater.
THE THANG:
This Beatdown was brought to you by everyone’s favorite Christmas Song, the 12 Days of Christmas. We went through each exercise as we attempted to sing the song. After each verse we ran approximately 30 yards and back.
On the 1st Day of Christmas, F3 gave to me:
1 burpee a-la-Dunphy
On the 2nd day of Christmas, F3 gave to me:
2 jump squats & 1 burpee a-la-Dunphy
On the 3rd day of Christmas, F3 gave to me: 3 WWIIs, 2 jump squats & 1 burpee a-la-Dunphy
We continued with the 4th day and so on with the following exercises.
4 dry docks
5 LBCs
6 geezers-a-lunging
7 mountains-a-climbing
8 maids-a-merkins
9 americans-a-twisting
10 lords-a-leaping
11 planks-a-jacking
12 Burpees
Headed back to COT. We had enough time to for a 1 minute plank.
ANNOUNCEMENTS were made and Prayers were said
WARMUP: Absolutely, too old not to
THE THANG: Moseyed to the High School where someone had left some Cindy’s out and a winkie. Had an escalator, 10 reps was the count, adding an exercise after each round. Ran to the back of the field between rounds.
Swings, Squats, Rows, Curls, Dips, OH Press, Hammers, Offset Merkins, Simbas and Man Makers. Cleaned up the mess and headed back to COT
ANNOUNCEMENTS: Sign up for the dang Christmas Party you slackers
COT: 5th Core Principle
Warmup:
SSH IC x 20
Windmill IC x 10
Seal Jack IC x 20
MNC IC x 20
Plank Jack IC X 15
Lap
Series of 3 10 minute Emom’s with 3 minutes of rest/recovery lap in-between
Emom 1
10 Burpees Every minute on the minute
Emom 2
15 Merkins 10 Squats 5 Diamond Merkins (dropped the diamonds after minute 5)
Emom 3
20 Flutters
10 Hello Dollys
20 Hammers
5 In and Outs
Retrun to COT
10 Peter Parkers IC
And then….5 Merkins…and then…5 merkins….and then…5 merkins…and then 5 merkins…and then 5 merkins
Close right at 6:00.
Message today was not feeling that we “Deserve/are owed” anything vs. feeling gratitude for what we are given. Message really hit because of how grateful everyone was for the 100 burpees to start things off.
Thanks to BC for the opportunity!
Turkey Run- DBES
Get a teammate. 1 turkey recovery trott around the drop off loop. Partner turkey breaks out of the collar and sprints the outer school loop to get away. When the runaway turkey returns back to the corral, partner turkey takes off.
Rinse and repeat until 6. Try to get prs on the 1km sprint
#MILGA
WARMUP: SSH, Low slow squat, windmills, imperial walkers, merkins
THE THANG: Line it up!
40 Yards of MOT, 60 yards sprint
1. Bear Crawls
2. Lunge walks
3. high knees
4. broad jumps
5. bear crawls
In between rounds, 15 Hand release merkins, 20 squats, 25 CDDs, 30 shoulder taps, 35sec plank
Pauly D – 50 yards + sprint of 50
1. NUR
2. Jog
Jack Webb from 1 to 10
1 Merkin, 4 hand claps
all the way to 10 merkins, 40 handclaps, baby!
Sevens – Apollo Onos, Leg raises.
The flag was passed, another man grows!
MARY:
ANNOUNCEMENTS: Congrats Pauly D
COT:
WARMUP: Mountain climbers, Imperial walkers, Arm circles. Brief mozy around the parking lot.
THE THANG: All Pax grab their kettlebell and form a line on the same pavement seam at COT. Left arm touching the person next to them’s shoulder for spacing. Everyone then leaves their kettlebell at their feet and makes the same line to the right of all kettlebells while assuming the plank position. Pax at the end passes the first bell to the person on their right who then passes it on to the next, etc. After passing the bell, each pax side-planks to their left to receive the next kettlebell. Rinse and repeat until all kettlebells have been passed through the line. Once completed, Pax on the right repeats and passes the bells to their left until all have been passed through the line.
Pax then moved to the base of the hill and faces the small roundabout equally-ish spaced around the circle, placing their kettlebell at their feet. Each Pax does 8 reps of one exercise using their own bell then side planks to their right to the next bell for the same exercise. Rinse and repeat until returning back to their own kettlebell. (56 total reps). Exercises were flutter with press, swings, upright rows, triceps. Mode of transportation alternated each lap between side planks and lunges.
Mozy to the bottom of the hill. There were five cones placed going up the hill with the final cone being at the top. Pax would run to the first cone and back to the previous where they grab their kettlebell and returned to the first cone. At each cone there is a single exercise written on it. Pax complete the exercise (20 reps) then rinse and repeat the process to get to the next cone and up the hill. Exercises were “from the ground up” and included kettlebell merkins, calf raises, squats, shoulder presses, and halos.
What goes up must come down so we repeated the process to get back to the start.
With a few minutes left, we returned to the circle for a lap of biceps curls and side planks before returning to COT.
MARY: Nada.
ANNOUNCEMENTS: T-Day Convergence, holiday party, newsletter.
COT: Family, holiday stress, enjoying every moment and being thankful for what we have.