Ran to the Forest and did loops
WARMUP: NONE
THE THANG:
19 men took off at quickly for No Mercy Monday. After a quick mosey to South State Bank, we fired up the legs with 5 Bonnie Blairs to get loose.
From there, we charged down Dave Gibson Blvd to the bottom under the light pole — 5 Jump Squats at the base — then sprinted back up that glorious hill of pain. At the top, we pushed toward the school where, under the next light post, we knocked out 5 Apollo Onos before turning around and heading back for more.
Rinse and repeat. Several rounds. Just under 5 miles of pure burn, grind, and grit.
Bones and Farmers Only quietly crushed it, while Sasquatch somehow wasn’t even breaking a sweat while he led the pack and completed each excercise with amazing form.
Legs smoked. Lungs torched. Mission accomplished.
Quote of the Day:
“Strike first. Strike hard. No mercy.” – Cobra Kai
MARY: NONE
ANNOUNCEMENTS: Golf outing, trash pickup,donate to accelerate
COT:
WARMUP: 8 (Drop hunted for us later) gathered to enjoy the cooler temps. Quick mosey to the bottom of the hill for: SSH, windmills, cherry pickers, low slow squats, merkins, a few lower back stretches.
THE THANG: At the bottom of the hill we did, 25 merkins, 25 squats, 25 flutters in cadence. Run to the top of the hill for the same rinse and repeat, then back down, then back up for 100 total.
We all ran to the basketball courts but had a pit stop on the way. 2 min wall sit with Apache name history while the clock ran down.
At the basketball courts we started at one baseline with the goal to run to the far baseline of court #2.
– 25 CDD
– 25 single count lunges
– 25 double count Freddy mercury
Back and forth for 100.
We then ran all the way down by the football field parking spots for the last set.
– 5 diamonds, 5 wide arm, 5 ranger merkins
– 10 out, regular, in calf raises
– 25 LBCs
We did 2 sets of these. Then back to COT.
MARY: We did a few exercises before time ran out.
ANNOUNCEMENTS: of course
COT: CSPAN style
WARMUP: layout the route (optional)
THE THANG: run down to Sutton through Munn, back up to downtown through Spratt, back to home through 160.
MARY:
ANNOUNCEMENTS:
COT:
15 (12 boot, 3 run) toured Slow Burn’s parking lots. Here’s what we did:
Warm Up
– 10 SSHs (IC)
– 10 Mountain Climbers (IC)
– 10 Plank Jacks (IC)
Four Corners (front, sides, and rear of restaurant row)
– 15 Merkins at each corner
– 15 Squats
– 15 LBCs
– 15 Alternating Shoulder Taps
Mosey to BP
– 15 Irkins
– 15 Derkins
– 15 Dips
Mosey to the upper lot at Chick-fil-A
– 5 (if older than 45) or 10 Burpees (if 45 and under) at each corner
Mosey back to COT lot
– 15 Big Boys at each corner
– 15 American Hammers
– 15 Boxcutters
– 15 Freddies
NMM
The distance between your dreams and your reality is discipline. You have to do the thing, especially when you don’t feel like it. 80% of success is showing up. The rest is willingness to work and learn. Put in the work and reap the rewards.
-IJ
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:
WARMUP: Route announcement
THE THANG: Run Whitegrove route, options from 3.5mi to 5 miles.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Wind Mills, Squats, merkins, mtn Climber. Run to station 1
THE THANG: 4 stations spread in a pendant style hilly road. Stations 1 and 3 and bonus, Station 2 amd 4 are 21s.
Station 1: 5 pullups
Station 2: 20 Merkins
Station 3: 5 Burpees
Station 4: 1 jump squat
Stations 2 and 4 keep changing the number of reps in a 21s style.
A lot of elevation going both ways.
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
Theme: How are you carrying your burdens?
Think about these things:
How the weight of your burdens feels as you physically move around.
How hard would it be to carry multiple burdens at a time?
How hard would it be to carry these burdens alone?
How does it feel to lay your burdens down?
Carry the Burden
Brick never leaves you. Hold it in one hand, carry to chest, overhead, do push ups on it, etc.
Thang
4 stations around Veterans Park/Main Street. 2 exercises at each station. 10 reps each.
Station 1 – Veterans Park
American Hammer and LBCs
Station 2 – Hobos
Merkins and Curls
Station 3 – Top of Main
Thrusters and Reverse Lunges
Station 4 – FM Pharmacy
OH Press and Shoulder Raises
Come to me, all you who are weary and burdened, and I will give you rest. – Matthew 11:28
Cast all your anxiety on Him because He cares for you. – 1 Peter 5:7
A burden shared is a burden halved.
The weight you carry today builds the strength you’ll need tomorrow.