Split Q

2026-08-01Leave a comment

QIC: Deep Dish
When: 08/01/2026
Pax: Backdraft, Cornerstone, Deep Dish, Masterpiece, McHale, Pharoah, Senator Tressel, Stang
Posted In: Alcatraz

WARMUP: Run with butt kickers, high knees, toy soldiers and karaoke. Circle up- windmill, hill billys, imperial walkers, toe touch, produce picker, Merlin, Peter Parker, Parker Peter, runners lunge, crow.

THE THANG:
Pull ups/ al gore, pull ups/ shoulder taps, pull up/ al gore
Jack web

Switch Q

22s on the basketball court.
Burpee/Big Boys on side A (1/10, 2,9 etc)
Run to other side
Jump squat/dead bug

Jog a cooldown lap
MARY: stretched
ANNOUNCEMENTS: bethel men’s shelter
COT: yes

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Trails with Stang

2026-08-01Leave a comment

QIC: Stang
When: 07/30/2026
Pax: 3D, Cheddah, Clickbait, Cornerstone, McHale, Sofrito, Stang
Posted In: Soul to Sole

WARMUP:
THE THANG: 3 miles trails
MARY:
ANNOUNCEMENTS:
COT:

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it rained, still running

2026-07-30Leave a comment

QIC: Stang
When: 07/25/2026
Pax: Assassin, Badlands, Barry Manilow, Black Gold, Cakeboss, Cornerstone, Farmers Only, Gekko, Grout, McHale, Minuteman, Olaf, RollOff, Shady, Stagecoach, Stang, Thang, Twister, Vuvuzela
Posted In: 6at6

WARMUP: it was raining
THE THANG: some did 3.2, some did 6, some did 15
MARY: does not go out in the rain
ANNOUNCEMENTS: generally, yes
COT: yes, COT was very nice

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We’re not worthy!

2026-07-23Leave a comment

QIC: Crystal Lake
When: 07/23/2026
Pax: 38 Special, Backdraft, Band Camp, Bass-o-matic, Crystal Lake, Farmers Only, Rebel, Stagecoach, Stang, Teddy, Vuvuzela, Warning Track
Posted In: Minnow Pond

WARMUP:
Moroccan night clubs, low slow squats
THE THANG:
The full zipper. Ascending burpee count starting at 1 each time you cross over Spring St. (1 then 2 then 3…). On the right side of the zipper 20 Fat Bastard sumo squats and 10 We’re Not Worthy’s. On the left side of the zipper 20 Mojo mountain climbers (just regular mountain climbers) and 10 merkins
MARY:
ANNOUNCEMENTS:
COT:

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Loops, loops and loops

2026-07-13Leave a comment

QIC: Cyclops
When: 07/13/2026
Pax: Anchorman, Assassin, Band Camp, Bass-o-matic, Cakeboss, Cherry Pie, Cobra Kai, Cyclops, Everest, Gekko, oldbay, Peach Stand, Pusher, Shady, skipper, Sofrito, SouptoNuts, Stang, Thang, Tomb Raider, White Lightning, WWL
Posted In: Flight Plan

WARMUP: Nope – it's a run/ruck workout
THE THANG: Richard's Crossing to Front Street to Berkshire Heights, loop 1, 2 or 3 times and return the way pax got there.
MARY: No sir – open to all men
ANNOUNCEMENTS: Always
COT: 5th core principle

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Get out and back

2026-07-08Leave a comment

QIC: Dojo
When: 07/08/2026
Pax: Cornerstone, Cubbie, Dojo, McHale, Peach Stand, Sofrito, Sprocket, Stang
Posted In: Clydesdales

WARMUP: We showed up
THE THANG: A route was suggested. We ran and rucked whatever route we wanted dang it.
MARY: At Clydesdales?
ANNOUNCEMENTS: All of them.
COT: Open up and share at COT. We all have S@#t going on.

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‘Merica 250

2026-07-05Leave a comment

QIC: Time Machine
When: 07/04/2026
Pax: Backdraft, Bass-o-matic, Beaker, Birdcage, Blue, Bonsai, Boogie Down, Cakeboss, Casey Kasem, Cohiba, Cornerstone, darkhelmet, Deep Dish, Drop Thrill, fishstix, Flair (Rock Region), Fogerty, Goose, Headspin, Kodak, Last Call - LC, Mainframe, oldbay, Peach Stand, Poppins, Ruby Slippers, Sasquatch, slapshot, Slopes, Sofrito, Sparky, Spud, Stagecoach, Stang, Suplex, Tiller, Time Machine, Vuvuzela, Walker, Wheaties
Posted In: Cockpit

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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The Suggested Route

2026-07-01Leave a comment

QIC: Cohiba
When: 07/01/2026
Pax: Barry Manilow, Cohiba, Cornerstone, McHale, Shady, Short Sale, Sprocket, Stang
Posted In: Clydesdales

WARMUP: Reviewed the running route
THE THANG: 4.18 mile route around Downtown Fort Mill
MARY: She doesn't like to run
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Chester Drawers At Hanging With Stang

2026-06-25Leave a comment

QIC: Chester Drawers
When: 06/25/2026
Pax: Chester Drawers, Cornerstone, McHale, Spitz, Spud, Stang, Vuvuzela
Posted In: Dawn Patrol

WARMUP:
THE THANG: Vulnerability was discussed and I live in the east side and I think Hanging with Stang should be considered Eastside. East of 77 not this bull crap east of 21.
MARY:
ANNOUNCEMENTS:
COT:

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Board of Pain

2026-06-23Leave a comment

QIC: Jekyll
When: 06/23/2026
Pax: Backdraft, Barry Manilow, Blue, Bones, Bonsai, Cyclops, darkhelmet, Italian Job, Jekyll, JWOW, Last Call - LC, Mater, Maximus, Minuteman, Miyagi, Pusher, Spike, Stang, Super-G
Posted In: Dawn Patrol

Muggy morning but 20, yes 20 PAX showed their intestinal fortitude by taking on the board of pain. Several new comers to the board and everyone did great! We even had an FNG brought by Mater. It was also my 50th birthday! Honored for everyone to come out and work hard.
WARMUP: No warm up
THE THANG: Complete each exercise before moving to the next. Recovery run in between exercises.
MARY:
ANNOUNCEMENTS: Bethel Mens Shelter Thursday. July 4th convergence with Rock Hill.
COT: marriages, health

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F3 The Fort

Tag: Stang

Split Q

Trails with Stang

it rained, still running

We’re not worthy!

Loops, loops and loops

Get out and back

‘Merica 250

The Suggested Route

Chester Drawers At Hanging With Stang

Board of Pain