Tag: Teddy

3 Mile Tour

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We had 19 for a 3-mile tour at Block Party. Here’s what we did:

Run to Fort Mill Church of God .3 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– 50 Calf Raises

Run to Unity Presbyterian .4 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs

Run to St. Paul’s Episcopal .75 miles
– 10 Burpees
– 20 Merkins
– 30 Squats

Run to the top of Main Street .6 miles
– 10 Burpees
– 20 Merkins

Run to Fort Mill Church of the Nazarene .6 miles
– 10 Burpees

Run back to COT .4 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– 50 Calf Raises

NMM
We are encouraged each year to choose our “one word” – the word that will guide our intentions, hopes, and maybe changes. This year I chose “stand.” There are times I will need to stand up for those without a voice. To stand firm in my beliefs and convictions. To stand out from my peers. But also, to stand down when the battle is not mine to fight. To me, stand represents who I will be when the pressure increases.

I encourage you to find your word – a word that will challenge you to do what you know needs to be done. Let it motivate you to stay the course when life gets hard. It’s a simple exercise that may pay huge dividends.

Aye!
IJ

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King of The Ring Round 1

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Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Merkins – 10 IC
Low Slow Squats – 15 IC
Moroccan NC – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
The Thang:
Perform a Ladder: (Start with 5 reps; Add +5 each round except Blockees)
After each round, run 1 lap around track
Exercises (with cinder):
1. Blockees (burpee w/ cinder)
2. Block Chest Presses
3. Block Curls
4. Block Squats
5. Block Swings
6. Block Overhead Presses
MARY: Didn’t have enough time for her to show up
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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8 Days Till Christmas

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WARMUP: Side Straddle Hops, Windmills, Moroccan Night Club.
THE THANG: 5 Burpees, Over Head Press (20), 5 Burpees, Curls (25), LBC’S (30) Hello Dolly’s (20), Goblet Squats (20), Incline Merkins (20), KB Swings (25), Dips (20), Single Arm Rows Left (10) Right (10).
MARY: LBC’S 10 Hello Dolly’s 10.
ANNOUNCEMENTS: Break The Dam Series January 31st 2026.
COT: Prayers went up for Teddy and his family and Harry Carry for his ankle and shoulder.

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Hominy’s First Q at The Fort

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Warmup. Call in cadence. (On Stage)
– Side Straddle Hop
– Calf Raises
– Imperial Walker
– Moroccan Night Clubs
– Low Slow Squat

Tour the Park. OYO. Do a lap on the circle. Stop at every swinging bench (9 of them) to do the following exercises:
– 10 Merkins
– 15 LBC

Stage Work: Dora. One partner does a lap around the outside of the stage while the other completes exercises on stage.
– 150 Stage Dips
– 200 LBC
– 250 Squat

Playground work: Stations. Complete one station. Run around the Christmas tree and back. Then complete another station.
1. Swing for 20 cycles on one of the regular swings (4 swings for this)
2. Merkins with legs on swing. (1 of the swings) 15 reps
3. Swing for 20 cycles on one of the regular swings (4 swings for this)
4. Merkins with hands on swing. (1 of the swings) 15 reps
5. Calf raises on the side wall (20 reps)
6. Bench incline merkins 15 reps
7. Rock climb/Over the bridge/Down the Stairs 10 reps. (This was scratched and changed to choose your own adventure. The equipment was too slippery with the frost.)
8. Bench dips 20 reps
9. Spin the merry-go-round 10 revolutions.
10. Bench decline merkins 15 reps
11. Swing for 20 cycles on one of the regular swings (4 swings for this)
12. Bench incline merkins 15 reps
13. Swing for 20 cycles on one of the regular swings (4 swings for this)
14. 20 climb and reach beside the spider web
15. (if necessary) 15 merkins
16. (if necessary) 15 Big Boys
17. (if necessary) 20 Side Straddle Hops
18. (if necessary) 20 LBC
19. (if necessary) 15 Squats
20. (if necessary) 15 Imperial Walkers

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We Took the Long Route So No One Could Pretend Everything Was Fine

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The PAX were asked a simple question before the work began:
“What burdens are you carrying?”
No answers required yet—just something to sit with.

Opening Smoke Session
Sprint up the hill, knock out 5 burpees, then run it back down. Consider it the price of admission.

From there, we headed down the path toward Harris Street and rolled straight into a moving warm-up, keeping the group together and the heart rate climbing:
• Windmills
• Run
• Imperial Walkers
• Run
• Monkey Humpers
• Run
• Moroccan Night Clubs
• Run
• Low, slow squats

We pushed up the Harris Street hill, then made our way toward the high school pull-up bars.

Mini Dora (Partner Work)
• Partner 1: Dead hang for a 40-count
• If you drop, you get back up. No shortcuts.
• Partner 2:
• 30 Burpees
• 75 Mike Tysons

An audible was called to keep us moving and on mission, so the 100 Big Boys and 150 Sumo Squats were left behind as we transitioned to the next station.

Mosey to the Band Practice Lot

Tire Work — Team Load
• Teams of 4–5 per tire
• Carry the tire around the parking lot
• One man drops to complete 5 burpees, next man steps in
• Cycle continues until the full loop is complete

Then:
• Tire flips — 2 men flip, rotate out, next 2 step in
• Shared load. Shared effort. No spectators.

COT

After returning the tires, we walked and slow-moseyed back to COT.

This is where the real work happened.

Each man shared the burden he’s carrying with the brother next to him.
Then we answered the follow-up:
“What can you do to help carry that load?”

No fixing. No speeches. Just presence and accountability.

Totals:
• 3.2 miles
• Solid boot camp
• New ground covered—both physically and personally

We stayed together the entire way.
No man left behind. No man left where we found him.

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Jack Webb Meets Track and Field

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It was a balmy morning at The Ranch but the fellowship and mumble chatter kept everyone warm.

Thang:
Headed over to the track for an Indian run with burpees. 4 Laps followed by a Mr. Jack Webb.

Jack Webb – 1 Merkin and 4 OH Claps up to 10&40.

Four more Indian Run laps with bomb jacks.

Headed over to the picnic tables for step ups and dips.

Headed back to COT for Mary/announcements/prayer and praises.

JWow

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Farmers bring in the Thanksgiving holiday

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WARMUP: motivators from 5
THE THANG: 2 minute farmer carry followed by 1 minute workouts. We mixed in multiple rounds of running to the pull up bars and laps around the track to honor Splinter who is DR.
MARY: mixed in throughout the workout as multiple PAX prescribed more pain into the mix.
ANNOUNCEMENTS: read the newsletter. Lots of upcoming events.
COT: Thanksgiving takes a lot of work. Be thankful for those that are in your life and that you don’t even know who have helped get food on your Thanksgiving table. It’s easy to complain about circumstances in your life, but practicing gratitude helps keep complaining away.

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New Beginnings

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WARMUP:
Short mosey around the parking lot and then stopped for warm up: 15 SSH, 15 IW, 5 burpees, 15 Windmill, 5 burpees, 10 Potato PickerS
THE THANG:
Started with 4 corners: 15 Merkins, 15 jump squats, 15 LBC, 15 lunges. Rinse and repeat 2 more times with reps of 10 & 5 with some backwards running.

Mosey to get some cinder blocks and head to front of elementary school. Partner up for 100 Shoulder Press, 100 curls, 100 squats and 100 derkins while partner runs the parking lot.

MARY:
Plenty to close out the workout
ANNOUNCEMENTS:
COT: I brought us out. Grateful to be able to lead.

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Wheel of Misfortune and too many reps

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Since I was going to be DR for my birthday, I decided to do my birthday Q a day early. I wanted a good one and didn’t realize how good it was.
WARMUP: SSH, windmills
THE THANG: We picked up Cindy and took her down to the elementary school playground. Around the loop, about 15-20 yards apart were 6 stations.
They included:
10 OH Press
25 Decline Merkins
25 Curls
25 Squats with the block on your back
25 Big Boys with the block
25 Chest Press
25 Bent over rows
Run around the playground.

My intention was to do 420 reps, but we all know what happens when we try to count when we are working out, so we ended up with 3 rounds of 480 reps.

MARY: Everyone called something for the last 5 minutes
ANNOUNCEMENTS: Read your newsletter. Lots of opportunities to give back.
COT: Prayers for a good 43rd trip around the sun.

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