WARMUP: barely
THE THANG: THE MURPH.
MARY: nah
ANNOUNCEMENTS: Sweaty Barry, Stuff the Bus, newslettery stuff
COT: indeed
Swole Chicken with a Side of Mary
WARMUP: Ruck to lot behind Starbucks
– SSH
– CASBAH #2’s
– CHERRY PICKERS
THE THANG:
– Ruck to the stairs up and down to the hotel for Irkins.
– Ruck back to the amphitheater. More Irkins.
– Ruck to the roundabout. More Irkins.
– Ruck up to “21” and about face.
– Ruck to the roundabout. More Irkins.
– Ruck back to the amphitheater. More Irkins.
– One more time up and down the stairs
– Back to COT for some Mary
MARY: Round Robin U-Call-It
– LBCs
– Flutter press
– Box cutter
– Big boys
– Dolly Partons
– Heel taps
Mary left and some called out arm work
– Curls
– OH Press
– Lat extension
– Dead lift
ANNOUNCEMENTS: Bethel Men’s Shelter tonight (5:30 Curtis St -Rock Hill), Independence Day convergence, Sweaty Barry (he got new shoes BTW)
COT: prayers for the job hunt, for school transition, court hearings, family, growth, freedom and healing.
Board of pain
20 reps each exercise. Run the aisle between exercises.
KB swings
Shoulder press
Skull crushers
Curls
Squats
Big boy sit-ups
4 corners down Emory Lane:
1: 10 Line dancing Merkins (at top of merkin tap hand to opposite foot)
2: 10 Apolo Ohno’s each side
3: 10 burpees then sprint up the Brayden Pkwy hill
4: Plyo split squat
WARMUP: couple thangs, stretching etc
THE THANG:
PT test!
2 mi. Timed run
2 min merkins
2 min big boy sit ups
MARY: nah
ANNOUNCEMENTS: lots of opportunities to serve this summer in the fort, couple CSAUPS, 4th of July convergence
COT: use trials and tribulations to lean into God and your fellow brethren!
WARMUP:
SSH/windmills/pickers/squats/arm circles/phelps
THE THANG:
Partner Format – Rotate each round:
Partner A runs a loop (~0.25–0.5 mile)
Partner B does sandbag work to failure
Switch
Finish with a team challenge exercise
Get through all 3 stations. Repeat if time allows. Goal: 2–3 miles running + max reps under weight.
STATION 1: Frontline Assault
Runner: Loop run
Worker: Sandbag Front Squats – AMRAP
Together: 10 Partner Sandbag Thrusters (alternating reps)
STATION 2: The Grindstone
Runner: Loop run
Worker: Sandbag Ground to Shoulder Clean & Press – to failure
Together: 20 Sandbag Overhead Lunges (10 per Pax)
STATION 3: Carry the Weight
Runner: Loop run
Worker: Sandbag Bear Hug Suicide Carries (end of lot and back)
Together: 30 Sit-ups passing sandbag between partners
? Finisher – man makes (3 Minutes AMRAP)
Solo effort. As many rounds as possible:
? Total Work:
✅ ~2–3 Miles Run
✅ Sandbag High-Rep Strength Training
✅ Core & Conditioning
✅ Partner Accountability
✅ Shared Suffering = Stronger Brotherhood
MARY: No time
ANNOUNCEMENTS: summer csaups, bethel, 7/4 convergence, care center
COT: lifted up Luka (Vuvu), Matteo (time machine), Noah (Decibel) safe travels for Petas daughter to New Zealand with classmates
WARMUP: stretching OYO
THE THANG: running
MARY: more running
ANNOUNCEMENTS: yes
COT: yes
GTL Gym, Tan, Laundry.
Gym-check
Tan-suns out guns out
Laundry-please do this, we smelled great this am.
WARMUP: 25 SSH IC / 15 Imperial Walkers IC / 9 Moroccan night clubs IC / 5 Arm circles each way / worlds greatest stretch
THE THANG: Mosey to the track and do a warmup lap. Line up on the 0 yard line. Bear crawl from EZ to EZ stopping every 10 yards to do ascending burpees from 1-10. Mosey another lap and end up on the touch line for a Dora. One partner runs the width of the soccer field while the other does 100 flutter kicks on a 4 count, 200 squats, and almost 300 BBS. Close it out with a push up the full back to AO.
MARY: Not on earth today
ANNOUNCEMENTS: Couple CSAUP’s coming up.
COT: always
WARMUP: Mosey’d around the parking lots and picked up Sugar Bug so he got a chance to run. Back at COT we did: windmills, cherry pickers, low slow squats, merkins, Peter Parker’s, Parker Peter’s.
THE THANG: Everyone’s favorite- the deck of cards.
Do what the cards say based on suit and #.
– Diamonds: 2-7 was merkin with a bell lat pull; 8-ace was man makers (everyone loved these!)
– Clubs: 2-7 was flutter with a press; 8-ace was American hammers
– Spades: 2-7 was lunge with bell pass through leg; 8-ace was squat with should press
– Hearts: 2-7 was single arm curl; 8-ace was kb swings
– Joker was 50 SSH and 10 bomb jacks
– After every 6 cards, we did a farmers carry in 1 arm about 100 yards, then switched hands for the walk back
MARY: did about 4 rounds
ANNOUNCEMENTS: hog and coyote
COT: complete!
WARMUP: 100 SSH
THE THANG:
5 cones spaced ~15 yards apart
Bear crawl from cone to cone
Perform cumulative exercises at each cone:
Cone 1: squats – 10
Cone 2: humpers – 20 IC
Cone 3: CDD – 15
Cone 4: LBCS – 15 IC
Cone 5: Hand-Release Merkins – 10
Forward and reverse ladder format
Took a lap to the apartments and back
Round 2
Lunge walk – MOD
Cone 1: Carolina Dry Docks – 10
Cone 2: Shoulder Taps – 10
Cone 3: Squats – 10
Cone 4: Crab Cakes – 10
Cone 5: Hand-Release Merkins – 10
took lap
Round 3
MOD – Burpee bear crawl
5 reps this time
CDD
Big Boys
LBCs
Shoulder taps
HR merkins
MARY: couple- bacon learned how to count
ANNOUNCEMENTS: trout 2 trout, hog & coyote
COT: Luka, Matteo mental health