Title TBD

Disclaimer then mosey up Massey to Pike parking lot. Normal warmup stuff. Then everyone get on end of parking line. Bear crawl to opposite line, 5 merkins, crawl bear back to start, 5 mtn climbers. Repeat this movement 5 times. Jog down and back up Massey.
Next set used 3 lines for suicides. 21 jump squats, 21 lunges, 21 Apolo ohnos, run 3 line suicide. 15 of each then run suicide. 9 of each then run suicide.
Next set uses the 3 lines plus far curb. Run to 1, 20 merkins, back to start, run to 2, 15 seal Jack’s, back to start, run to 3, 10 plank Jack’s, back to start, run to 4, 5 bombjacks. Next round drop the 1st line, do 2,3,&4. Next round just do 3&4.
Finished with ‘who’s the king’. Start w/1 burpee and 20 shoulder taps (L+R=1). You have 60 seconds to complete and whatever time is left is what you have to rest. Add a burpee each minute. If you don’t finish the round then you’re out and you just do 5 burpees per min for remaining. Several made it through the 7 burpee round before time was up. I think everyone was OK that time was up. Back to COT to share core principles with FNGs. Solid work by all the PAX. Thx for the opportunity Soup2Nuts!

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Puzzling

*WARM UP:*
*THE THANG:* grab a puzzle piece from cot and run to far side of LPL parking lot and find where your piece goes.

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Puzzling

*WARM UP:*
*THE THANG:* grab a puzzle piece from cot and run to far side of LPL parking lot and find where your piece goes.

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How Far Will You Go?

WARMUP:
THE THANG:

160, left on Main Street
Right at Hardee’s
Left onto Unity St (post office)
Left onto E Close St, left to Spring St
Right onto Clebourne St
Back to COT – 4.5 miles

E Leroy st (second side street off Unity is just under 4 miles

Each street after Leroy is about .1 mile farther, starting with 4 miles

Left onto Clebourne at Hardee’s is 3.2 miles

MARY:
ANNOUNCEMENTS: Cannoli Run, Rooster Race, Print Shop on Saturday
COT: Marriages, health, newborn children

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Fuzzy balls and random things

WARMUP: we had 3 track runners and 3 boot campers…so the runners ran away. SSH right out of the gate, merkins, low slow squats, maybe a burpee…sadly didn’t write down the warmup and I don’t remember but it was cold – I remember that part…and we ran away trying to get warm.
THE THANG: pearls on a string was the jam.
5 burpee, run. Saw some benches so did 10 step ups (or 20 if you’re Twister) and 10 dips…then saw a random fence with a swing and a ball and junk inside the locked gate – weird.

10 bomb jacks to go with 5 burpees…more running to other school where twister had to make a pit stop. So Sugar and YHC did more dips on the curb and then added 15 gorilla jumps (squat jump but you touch the ground with your hand), then the 10 BJ, then 5 burpees….more running.

Back of school added 20 merkins, then 15, 10, 5. Ran back up to middle school by the gym and found more benches for step ups and dips – 10 each. Then did 25 LBCs, 20-5 of the above exercises.

Ran down the cool bridge tunnel thing to the field for 20 flutters – and all the above. Saw our friends running so joined them for a lap.

15 hammers once we left the field and cross the bridge – and then all the above. Then ran back to COT.
MARY: quick round robin of Mary where Twister was happy his infamous gas pumpers got to be called out.
ANNOUNCEMENTS: most definitely
COT: cmon man

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The Zipper at Minnow Pond

YHC was excited to join the Pax for Minnow Pond this AM. Prior to the workout, I looked over previous backblasts because I wanted to do the Zipper but wanted to see the level of exercises associated with it. I chose 4 exercises to mix in with the running and get a full body workout.

WARMUP:
Disclaimer, Pledge of Allegiance followed by a mosey to old Hardees parking lot. (Aside – does Fort Mill need a paid parking lot?)

THE THANG:
Run the Zipper which includes Spring Street and the associated side street with 10 merkins, Mtn climbers, squat jumps and big boys at each corner.

Run back to old Hardees at 5:55. Last group of exercises

MARY: Flutters, LBCs and Hello Dollies until the 6 arrives

Mosey home.

ANNOUNCEMENTS:
Congrats to Dark Helmet as he takes the reins as Nantan of F3 Nation
Read the newsletter as we have lots of activity coming up

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Running with push ups

WARMUP: pledge
THE THANG: mosey to WEP and partner up. Each partner runs in opposite direction around the WEP path and each time they meet do the next installment in a 1/4 jack webb with burpees/ merkins ( 1 burpees and 4 merks, etc) cap of 7 burpees and 28 merkins before starting back down the mountain
MARY:
ANNOUNCEMENTS:
COT:

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No legs

Day before D2D relay so decided to take it easy on legs. Quick disclaimer than slow jog around lot, back to start point for a few basic warm-ups. Then partner up for lazy dora: P1 does 10 merkins will P2 holds plank, switch back and forth until 100 total. 200 V-ups. P1 does 20 V-ups will P2 does 90 degree leg hold. Flapjack up to 200. 100 2 ct shoulder taps. P1 does 10 while P2 does 6 inch plank hold. Flapjack upto 100. 200 LBCs. P1 does 20 LBCs while P2 does 6 inch (10 degree) leg hold. Flapjack up to 200. Slow jog to behind Lowe’s. Using guardrail, 10 dips, 10 derkins, and 10 incline merkins. Jog to other end and repeat. Jog to side of lowes. 8 hand release merkins, 8 mtn climbers, 7,7,6,6…1,1 then jump back to 8 & 8 to finish. Lots of bitching on this one so I was happy. Jog over to Indian restaurant, 8 Flutters, 8 Hello Dollies, 7,7,6,6…1,1 then back to 8,8 to finish (legs never touch). Another crowd pleaser. Just a few mins left so back to COT for a few stretches. As promised, didn’t hit legs today so everyone was fresh to run D2D. Thx for the nod Peach Stand!

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2024.07 Clydesdales

Up Massey hill
Loop back on Spratt
Up Massey hill
Loop back on McCammon
Up Massey hill
Loop back on Ardrey

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