THE THANG: 5K & 4-mi option from the HS to Creekside and the trail connector to Harris St Park. There were hills.
MARY: didn’t see here
ANNOUNCEMENTS: Newsletter-Golf Tournament, F3Chester, HIM Camp
COT: Prayers for the DD and his M!
WARMUP: jog over to school
THE THANG: sprints going from 40 to 80 yards up to 100 and back down. Did some backwards runs, some walking, and a few dry heaves to honor those they have gone too soon.
MARY: keep that core tight
ANNOUNCEMENTS:
COT: greatful for opportunities to lead those that the skyQ has put in my flock.
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:
Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Hillbilly Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Mosey around the parking lot
The Thang:
1. 4 Corners:
Corner 1: 10 Merkins
Corner 2: 15 Squats
Corner 3: 20 LBCs
Corner 4: 25 Lunges each leg
➡ Lap 1: Mosey between corners, Lap 2: Bear Crawl between corners
2. Partner Work:
P1: Plank
P2: 10 Merkins, then jog 25 yards and back
Repeat with:
20 Squats / partner holds Al Gore
20 Big Boys / partner holds 6 inches
20 Mountain Climbers / partner holds plank
3. Dora:
Partners:
100 Carolina Dry Docks
200 Shoulder Taps
300 LBCs
➡ One partner works, the other jogs 25 yds and back.
Mary:
American Hammers – 15 IC
Box Cutters – 15 IC
Freddie Mercuries – 20 IC
Rosalita – 20 IC
Hello Dollies – 20 IC
Flutters – 20 IC
Announcements:
Read your newsletter
COT:
Prayers and Praises
WARMUP:
Run up to old hot dog place parking lot corner of Main and Clebourne, plank then wait for the group to explain the thing.
THE THANG:
THE ZIPPER
– Ran to end of Springs St to Summersby, then took a right to corner of Unity and Lockman. That was the start, or hoped it to be.
– For every road we headed west on (from Unity St, ending at Pine St), we did 10 squats, 10 merkins.
– For every road we headed EAST on (from Pine St, ending at Unity), we did 10 mountain climbers (double count) and 10 bombjacks.
– Whenever we crossed Springs St, we did a burpee.
– Proceeded street to street until we got back to Main and Tom Hall.
This was the plan, but evidently I did not communicate it clearly enough. Even so, PAX figured it out and got all the miles and pain stations in.
Guys were REALLY moving today, we all put in at least 3.5-3.75 miles, yet still got back to COT in time to do some Mary
Flutters
American Hammers
Hello Dollies
More
Next time I will add more pain stations.
Thanks self for the opportunity to lead.
NASA
WARMUP: OYO pre 5:15AM
THE THANG: run (see image in comments)
MARY: none
ANNOUNCEMENTS: Bethel Thursday; Golf Tournament 10/20; HIM Camp 10/24
COT: Sasquatch on Q tomorrow
WARMUP: no
THE THANG: cross 160 left toward peach stand cross 160 to hospital parking lot to stay on side walk and avoid construction. Cross back over 160 left at peach stand. Run to Cleburne (fort mill pharmacy) and peel around to Main St and take right. Jog to N Whit make right. Left on hill at Massey. Right at Harris. Up hill. Right at Munn and left at Kingsley Park Dr back to COT. 6sh at 6sh
MARY: no
ANNOUNCEMENTS: golf, trash PU, Bethel, convergence.
COT: prayers for family, travel, grief, aging parents, mental struggles and supporting our brothers.
No warm-ups, no disclaimer (oops)
Ran down to school parking lot
Simple routine, at first light pole, kick off Jack Webb (1 merkin, 4 OH claps), run to the far end parking lot, 1 burpee. Add to the count +1 merkin, +4 OH claps and +1 burpee.
Finished with some time to spare, sprints between light poles and back to COT for bonus round of Jack Webb.
WARMUP: Nope –
It’s a running/rucking/jogging AO
THE THANG: route called – leave the high school up the hill, north on Munn – left on Kingsley park drive to the crossing at 160 into the Kingsley development for 1 mile loops. Return the way PAX left the AO – Between 3-5 miles were had by all.
MARY: no
ANNOUNCEMENTS: always
COT: remains the 5th core principle
Thanks for the opportunity, Gekko. :eye:
When: Saturday 9/13/2025, 06:00 – completion
Where: Nation Ford High School, Football Stadium
Why:
9/11 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as we knew it was forever changed after that day.
What:
In honor of the 24th anniversary of that fateful, horrible day, we will be doing a 9/11 Memorial Stair Climb.
Each of the NYC Twin Towers had 110 stories and 2,070 steps. The football stadium bleachers at Nation Ford High School (aka Honey Badger, Ring of Fire, and Varsity), there are 6 rows (the larger two-way rows) of steps, each row with 34 steps. Going up then down each of the 6 rows gets you 204 steps, which is one round. Repeat that 10 times, or 10 rounds, +1 more row, you have 2074 steps. We would run all 6 rows 10 rounds, then add one row to make it 66 rows total. Granted we’d be going up 66 times, down 66 times, but we’d get the total step count in. To keep things easy, we decided to do 11 total rounds.
After some encouraging words and lifting up some words in respect and honor of those lost, we set off. Some ran, some speed walked, others rucked. A few replicated the 60-70 lbs average load a fireman carries when prepped to fight. Coupons were added to the mix too. Work was done, excellent fellowship was shared, and the patches were well earned. Everyone did a GREAT job. It was quite a morning.
One thing – the stairs in twin towers, all 110 stories, would yield an elevation gain of 1,100 ft. Unfortunately, after 12 rounds or so, I only got 900 ft elevation gain. SO…..doing the math, next year we will be going for the elevation gain, which means we will have to do 15 rounds total of all those steps.
Thanks for the opportunity to lead.
NASA