• When: 
  • QIC: 
  • The PAX: 

Mission: Beat Down

29 faithful assembled in the gloom and were treated to a creative Mission-led beat down.

Conditions: 65 and clear

The Thang:

SSH x15
Little arm circles x10f x10b
High knees x15
Wide Merkins x7
LBC x20
Diamond Merkins x7
Flutter kicks x30
Mountain climbers x15
Imperial Walkers x15
Regular Merkins x10

Field Games
Bear crawl/crab walk/backwards run back
High knee thrust down/backwards run back (this started the “Women’s Health” #mumblechatter)
Lunge/sprint/backwards run back
Sprint down sprint back 5 burpees (x3)

Heartbreakers brick pile
Pick em up and put em down x20 (crowd pleaser)
Curls x15
Goblet Squats x15
Shoulder press (side to side) x15
Incline Merkins x7
Full Sit-ups single count x20
Plank with alternating positions
Right leg dead lift with curl x15
Left leg dead lift with curl x15
Russian Twist x20

COT, Part I — count off while planking on blocks (29 accounted for)

Right arm on Block Merkins x5

Left arm on Block Merkins x5
Curls x15

COT, Part II

Ball of Man


  • Logo: “Mission’s been spending too much time in “Women’s Health” again.”
  • Mission (at the end): “You still think it was a girl’s workout?”  #no
  • Russian Twist was “block optional.” Only two selected the block option, but quickly discarded their respective CMUs as Mission’s cadence quickened. T-claps at least for the effort, Beano and Crawlspace.
  • Splinter finished the burpees first and then did an extra set.
  • Two more kettlebells found their owners this morning. That leaves about seven to go. I now have a greater understanding for Nibbler in Charlotte, who toted KBs in his car for weeks when they ordered.
  • Columbia has several pax joining the next Charlotte GoRuck Challenge class on August 2nd.
  • It’s not too late to sign up for the fall Mud Run.
  • Be looking for an email about Beano’s change of command ceremony at Fort Jackson.
  • Amble group run is gaining momentum and numbers. Monday, Wednesday, Friday at 0545 at Kathwood Baptist Church on Trenholm Road.
  • Expansion: Be thinking about guys in Mt. Pleasant and Irmo — big pushes coming there soon.
  • Strong numbers today, men. Way to close out May!

Leave a Comment

Your email address will not be published.

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.