Tag: Mainframe

Partners in the Gloom

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WARMUP: little COP for warm up with 4-6 exercises and 1burpee for Slapshot
THE THANG:
Mosey to apartments and lunge 50 yards
Mosey to Tiny Time day care for some DORA
Lots of stops along the way for Monkey Humpers
Mosey to Grace Presbyterian parking lot for a made up madness
Partner 100 Big Boys while partner runs 50 yards and does 10 merkins

Wrap up with partner hand slap merkins leg raises 3 rounds

Mosey to COT

MARY: she a fine girl
ANNOUNCEMENTS:
FNG Mongoose named for drag racing interests
COT:
Was very moist today

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Attack of Heart Attach Hill

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WARMUP:
1. DYNAMIC WARMUP (10-12 min)
– Imperial Walkers x10 IC
– Bend & Reach x5 IC
– Side Straddle Hop x10 IC
– Short warmup jog
**20 yards, non-stop, down and back:**
– High knees
– Butt kickers
– Walking world's greatest stretch
– Elephant walks
– Dinosaur walks
– Soldier walks
– Side shuffle (each way)
– Karaoke (each way)
– Power skips
– C-skips
– Sprints

THE THANG:
## 2. HILL SPRINTS & LEGS
**Format:** Sprint up hill → walk/jog down for recovery → 1 leg exercise at the bottom (x20 total, x10 each leg where applicable) → repeat.
**6 rounds — rotate through:**
1. Squats
2. Reverse lunges
3. Knee kicks
4. Forward lunges
5. Calf raises
6. Side lunges
7. No Ruck Squats

## 3. BAG WORK — Back / Abs / Hips (14 min)
**3 rounds:**
– Stiff-leg deadlifts x15 *(neutral spine, hinge at hips — do NOT round the back)*
– Glute bridges or hip thrusts x15
– American hammers x15 (over/back is 1)
– Deadbugs x10 (5each)

MARY:
ANNOUNCEMENTS: Stuff the Bus
COT: Family’s and Safety for Travel

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Simple and sweaty

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I saw something online about how the 21-15-9 series was the most optimal workout routine so I decided to test it out. Quick disclaimer, light jog around the lot, some warm-up stretches, then pick up bags and move to front of school.

21 reps each of clean and presses, bent over rows, and jump overs. Front rack carry bag to end of columns and back. Repeat same 3 exercises but 15 reps of each. Bear hug carry bag to end and back. 9 reps of same 3 exercises then front rack carry down and back.

Next series is walk over push ups, squats with bag on back, and over the shoulders. 21 of each, single shoulder carry down and back. 15 of each, other shoulder carry, 9 of each, then front rack carry down and back.

Over head carry to end of columns. Bag toss to next cross walk. Back to COT and finish with 21 big boys. Solid work by all PAX. Thanks for opportunity @U088CUMTQ05

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Double trouble at The Rock

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WARMUP: cherry pickers, iws, merkins
THE THANG: 1st half mosey to marina. 11s with bear crawls and crawls bears. Merkins and squats. Shuffles with big boys. Mosey back to death hill. 5 rounds push hard up hill 15 merkins, 15 squats recover run down at bottom 5 burpees and 10 flutters 5 rounds. Mosey to pull up bars 5,4,3,2,1 with 10 bench dips in between each set. Mosey back to Cot for 25 bicycles and 10 big boys
MARY:
ANNOUNCEMENTS: newsletter
COT: prayers for family, marriages and leading our kids

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‘Merica 250

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WARMUP: 5 Burpees
THE THANG: Flipped off King George, as well as 13 Colony inspired exercises for a rep count of 1776
MARY: She slept in
ANNOUNCEMENTS: Read your various newsletters
COT: Remembered what our fore fathers sacrificed for our freedom, we remembered U-Haul and presented Bowser with U-Haul flag.

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250th Birthday Party

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WARMUP: SSH, Cherry Picker, Hilly Billy and Imperial walkers

THE THANG: DORA with 250 reps of Merkins, Squats, LBC running part was around the Harris teeter parking lot and we worked in front of the firework stand because we had the free will to do so MERICA

MARY:
ANNOUNCEMENTS: July 4th workout at Catawba ridge
COT: prayers for marriages and anniversaries, prayers for travel, prayers for everyone coming back Monday with all the fingers they had on Friday.

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AO CURRAHEE — “THE MIDNIGHT RIDE” 30 June 2026 · 0515-0600 · Pre-Independence Edition

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In 1775, a Boston silversmith didn’t wait for ideal conditions — he rode through the dark because the moment demanded it. This morning at Currahee, the air sat on us like a wet wool blanket before sunrise, and the PAX rode anyway.

We opened with the Warm-O-Rama: a ruck mosey lap, then SSH, Imperial Walkers, Hillbilly Walkers, and CASBAH #2s. Standard prep, same as the colonists drilling on the green before the shot heard round the world.

Then came The Midnight Ride: forty yards out, full ruck, full send — squat jumps, burpees as the toll for stopping, and a recovery lap before going again. With the soup we were moving through, we added an extra lap between rounds, and got 3 in before the conditions had their say.

We closed with 5 minutes of Mary. @U5MQ8FHV0 called an audible and got us some ruck on merkins mixed in to finish what the humidity didn’t take out of us first.
Three rounds, soaked through, lungs working overtime against air that didn’t want to cooperate. Nobody showed up for perfect conditions this morning — they showed up anyway, same as 1775. That’s the rep that counts.

COT: Independence Day convergence at CRHS, Bethel Men’s Shelter. Prayers for travel and recovery.
Until next time — ride hard, ruck heavy, and never miss a bell.
Pollo Hermano, out.👊💥🇺🇸

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Battle Buddies Reunited

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Partner Q is the theme at Alcatraz. Enjoyed the opportunity collaborating with my battle buddy from the Greater Than CSAUP on this one. I took the first half of the workout and concentrated on upper body while Shady took the 2nd half and ran us into some hills!

WARMUP: Short mosey around the COT parking lot, burpees OYO while YHC explained the exercises at each station located in several parking spaces in the lot.

THE THANG:
#1 – Set-up 12 stations with various equipment and exercises. All exercises targeted upper body and core. Asked the PAX to partner up. Partner1 performs exercise at the station while Parnter2 bear crawls to the middle row of parking spaces in the lot – performs 3 Kraken Burpees – then bear crawls back to Partner1. FlapJack and then move to the next station. Most teams completed 11 out of the 12 stations.

#2 – 30 minutes up, time for the 2nd half. Shady took us on a short mosey out of the COT parking lot, took a left and stopped at the 1st hill on the right. 7s were called with a combo exercise of 1 CDD + 1 Merkin at the top and jump squats at the bottom of the hill. Upon completion we moseyed to the spigot to cool off and then headed to the pullup bars. PAX were asked to hold plank while 1 PAX completed AMRAP of pullups. Once all PAX completed 1 round of pullups we moseyed to the hill on the backside of the ballfields. Ran down as a group and performed 10 walking lunges back and forth accross the street. We than ran to the top and repeated the walking lunge routine. Thank God it was time to head back to COT!

MARY: Shady led us in stretching

ANNOUNCEMENTS: Read your newsletter

COT: STK!

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Forged…for Sprinting

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WARMUP: We charted a lap around the parking lot and completed a few warmup exercises.
THE THANG: Before we took off, I asked the PAX to remember one thing. When the assignment is to run to a specific destination, do not stop short. Don't run 45 yards to a target 50 yards away. 5yds doesn't seem like much but what happens when you get used to not completing the job?

Stop 1: The circle on the other side of the apartment complex.
Jump Squats, Low Slooooow Squats, Lunge walk around the circle.
Stop 2: Fire Station
Mountain Climbers, Shoulder Taps, Slow Peter Parkers
Run back to the circle.

Sprint to the top of the hill (160)

Run to Grace Presbyterian Church
5 Burpees, Unweighted Simbas(?), Slow Dying Cockroaches, 3 Burpees

Run to O'Reilly Auto Parts
Hand Release Merkins, Bear Crawl in cadence, Curb dips, Crawl bear back, Slow Carolina Dry Dock

Run to Dollar Store
Sprint the straightaway, Mountain Climbers
Spring back, American Hammers
Sprint out again, Jump Squats

MARY: See above
ANNOUNCEMENTS: Bethel Service, 4th of July Convergence
COT: No doubt.

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