3-13

Good group for a chilly morning. Decided to be super creative and use date as workout plan. Yog over to side of lowes for 3 exercises, 13 reps of each: HR merkins, big boys, and squats. Repat this at 2 more stops until we ended up near the Imdian restaurant. Break up into 3 teams, 2 teams work while 1 team does active rest. Teams 1 & 2 do 10 merkins while team 3 holds plank, then 2 & 3 merkins and 1 planks, then 1 & 3 merkin and 2 planks. 2 rounds of this. Then same sequence but big boys were the exercise and 6″ leg holds were the rest. 2 rounds of that. Then another 2 rounds with squats and Al Gores. Yog over to main parking lot. Everyone line up on curb for 15 merkins, 15 big boys, and 15 squats, then run 3 line suicide. 13 merkins, 13 big boys, 13 squats, 2 line suicide. 11 merkins, 11 big boys, 11 squats, run to far line and back. Circle up, PAX are doing shoulder taps while 2 do 5 merkins. Rotate merkins around the circle until everyone has done 2 sets. Next round was lunges and 3 burpees. Again go around until everyone did 2 sets of burpees. Back to the cars for a few minutes of Mary. Thanks for the opportunity <@U04M7P605SM>!

TClap |
0

Brayden, but no loops

WARMUP:
THE THANG: suggested route was heading out Richard’s crossing to 160, right at the first entry to Brayden. Go all the way down the hill and turn left. That road loops through a section of neighborhood and heads back. Climb up the hill you just went down and head for home. 4.3 miles. Many pax did others things that only they have record of.
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Sweet Baby Jesus

The cold front came through and it was winter temps again. But the love for U-Haul brought out the men today.
WARMUP: SSH, IW, HBW, squat, windmill
THE THANG: Run to Church of Nazarene on Harris Street.
Partner up for Dora. 100 merkins, 200 squat, 300 LBC. Partner runs around building.

Keep partners. Wheel barrow up and down stairs.

Squat up stairs. Bear crawl up and down stairs

Native American Run back to COT
MARY: Round Robin: flutter, ABC, box cutter, American Hammers
ANNOUNCEMENTS: May 16th: Conoli Run. Also Ruck challenge.
COT: U-Haul and his family were on everyone’s mind today. The Pax honored him by telling stories and having fond remembrances. Lifting up marriages and family.

TClap |
0

Mardi Gras Party

Warm-Up:
Quick mosey up the hill to parking lot

SSH – 50 IC
Imperial Walkers – 25 IC
Windmills – 10 IC
Moroccan NC – 15 IC
Strawberry Pickers – 10 IC
Cheese Shredder

Thang 1 — Bourbon Street Circuit (3 Rounds):
Set 4 corners:
Corner 1 – 15 Merkins
Corner 2 – 15 Squats
Corner 3 – 15 Carolina Dry Docks
Corner 4 – 15 Jump Squats

Round 1 MOT – Bear Crawl
Round 2 MOT – Lunges
Round 3 MOT – Crab Walk

Thang 2 — The Krewe Grinder (Partner Work):
Partner A works / Partner B runs a lap around parking lot

100 Shoulder Taps (each shoulder counts)
150 Lunges (each leg counts)
200 LBCs
250 Mountain Climbers (each leg counts)
300 Calf Raises

Message:
Mardi Gras is celebration before discipline—Lent follows.

Life works the same way.
We enjoy wins. We celebrate. But discipline is what builds the man.

In work. In marriage. With kids.
The parade is fun. The grind is what makes you king.

Stay consistent. Stay accountable.

Mardi Gras Beads Earned = 2 Burpees
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

TClap |
0

2026.11 Minnow Pond

Run up Massey hill, 20 bobjacks in Sisk parking lot, run to gas station for 10 merkins, run to Millstone park for 30 flutters, run to the millstone for 10 1leg air humpers (trying to put a foot on the wall).
Repeat as many loops as possible.

TClap |
0

Death by burpees & bears

WARMUP: SSH, Merkins, mountain climbers, cherry pickers
THE THANG: Four corners with bear crawls, 21s of LBCs & burpees
MARY: Yes
ANNOUNCEMENTS: Yes
COT: Prayers and praises

TClap |
0

We might do a lot of things

WARMUP: lap around the park and stopping along the way to do the following exercises – SSH (x2), windmill, merkins, imperial walkers, hillbilly walkers, cherry pickers, morrocan nightclub, plank, etc.
THE THANG: mosey to the parking lot by the dog kennel – ab work before starting 4 corners. We completed 4 laps, doing the same exercise at all 4 corners – 7 merkins (at each corner), 14 squats (at each corner), 21 flutters, 28 LBCs. Mosey to the hill in the park and complete the following – bear crawl up the hill, nur up the hill, 50% effort up the hill, 75% effort up the hill, 95% effort up the hill, repeat all the above hill runs. After hills, mosey to upper parking lot by the field and bear crawl from end to the other, lunge walk back. Mosey to flag for Mary.
MARY: short Mary – American hammers, penguins, and then body destroyers
ANNOUNCEMENTS: upcoming CSAUPs, trash pick up, etc.
COT: prayers and praises from everyone.

TClap |
0

Sub of the substitute Q

WARMUP: mosey to goodwill
SSH
Imperial walkers
Hillbilly walkers
Cherry pickers
THE THANG:
Mosey to Planet Fitness explain exercises
5 Lt Dan
10 scissor kicks at eat stop sign through Waterstone. Right at the pool and up to Brusters. Left back to earth fare and stop a couple times for 5/10
MARY: none
ANNOUNCEMENTS: Dam 10k, bethels men shelter, trash pick up, jager, tortoise and hare and Ruck CSAUP
COT: prayers and praises

TClap |
0