Guess who’s back…back again

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WARMUP: pledge to the flag and disclaimer
THE THANG: on the corner of downtown, instructions were given for the .5 mile loop.
– merkins with a shoulder tap at the top (15) in corner one where we were at
– At the 4 corners bottom of the hill we did CDD (20)
– Ran up the hill at 75% sprint and flutters in the “smooth” parking lot at the top (25 double count)
– Ran to print shop for 5 pull ups
– Ran back to start…6 loops minimum was the goal.
MARY: just a bit
ANNOUNCEMENTS: newsletter with tortoise and the hare
COT: did it!

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A beautiful morning for a run …

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WARMUP: coffee for me
THE THANG: it was a perfect morning for a run, YHC did 5, Vuvu did 8-10. I gave a route and then did not follow it. Instead, down Munn (great warm up mile), left on Harris, flat, down, UP, left on Ardrey, nearing WEP I saw the boss and his merry band warming up, my pace increased … in the opposite direction, back on 160 (sidewalk nearly complete), N on 21 to the back entrance to Kingsley, around the long way, almost home and I was summoned by the fast guys rounding up. Reversed for a minute, and return
MARY: bought me coffee
ANNOUNCEMENTS: kind of
COT: discussion of cruise lines and diva amenities

Looks like we made it,

Barry M

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Boot camp or prison break!?

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WARMUP: Toe touches, plank to down dog calf stretch, side straddle hop, the windmill
THE THANG:
– 50 walkin’ Merkins,
– 2 miles ish of Tega Cay ups and downs,
– move to fields
– 50 calf raises then 50 yard bear crawl, 50 more calf raises then return 50 yard bear crawl to start,
– 50 Romanian toe touches then 50 yard bear crawl, 50 more Romanian toe touches then return 50 yard bear crawl to start,
– 50 Sumo squats then 50 yard bear crawl, 50 more Sumo squats then return 50 yard bear crawl to start,
– Return to parking lot
– 10 or so up-down cycles
– 25 burpee’s

MARY: Dying cockroaches, heel touches, LBCs, X’s and O’s, Hello Dollys, something else.
ANNOUNCEMENTS: Read your news letters
COT: It is what it is

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Tour De Fort Mill

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WARMUP:
– Imperial Walkers
– Pumpkin Pickers
– Moroccan night-clubs
– Merkins
– Hold position for down dog
– Honeymooners
– Right side plank
– Left side plank

THE THANG:
Run from starting lot up Main St. to 160, right on 160 to Right on Monroe White St. to First Baptist Church:

DORA in parking lot of First Baptist Church:
– 100 Big bois
– 200 Squats
– 300 SSH

Mosey back to Main St. back to starting lot then up Massey St. to parking lot.

Merkin March
– Start at parking lot line, 5 merkins per line, bear crawl to the next line, you’re done at 50
– Turn around, do the same thing but with 10 squats for each line

50 dips
Ab Lab to close it out

Thanks <@U01NGHPR2HW>!

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4 corners

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WARMUP: ran the loop pearls on a string style with SSHs and squats
THE THANG: Four corners. We ran to the Sunbelt parking lot. The four corners were mountain climbers, Carolina Dry Docks, squats and merkins. We did an accumulator 5, 10, 15 reps then ramped back down 10, 5. Ran back to amphitheater and stretched for last 5 minutes.
MARY: not this time
ANNOUNCEMENTS: Cannoli Run, Street sweep(meet at Harris Street Park), Fort Mill care center needs volunteers for yard work.
COT: Spring, graduates, family trips

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Bear Crawl Kettlebell Dora

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Friday, May 9th, 2025. The Hive. Fort Mill High School. 5:15am-6am

Musical Soundtrack: See Amazon Playlist: “February 2025 edited for The Hive”

Warmup
– Bear Crawl
– Goblet Squats
– Heels to Heaven with Kettlebell
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– American Hammer with Kettlebell
– Plank (remain in plank, then put right arm then left arm in air)

DORA #1 Bear crawl transit.
– 100 Clean on Curb
– 200 Back Rows from curb (alternate sides after every 10)
– 300 Swings

Partner walk up and down the hill. Alternate between the following with your partner:
– 10 step lunge walk (5 on each side.)
– Farmer’s Carry of both kettlebells.

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Volleyball Challenge

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Thursday 5/8/25 Coach’s Box at FMHS 5:00am-5:30am

Musical Soundtrack: See Amazon Playlist: “February 2025 edited for Coach’s Box”

Warmup:
– Bear Crawl
– Imperial Walkers
– Windmills
– Merkins
– LBC

THE THANG:
50-100-150 Dora. Bear crawl when your partner is working on the exercises.
– 50 Merkin
– 100 Lt Dan
– 150 Freddy Mercury

Volleyball Challenge:
1. Partner stays at the 50 yd line. Partner B starts at the 45 yard line.
2. Partners must successfully throw and catch the volleyball back and forth without dropping. One throw and one catch for each partner.
3. Partner B moves five yards closer to the end zone. Repeat step 2.
4. Repeat step 3 until either Partner B reaches the ten yard line or there is a drop. At that point both partners must do Lt. Dan/Apollo Onos; quantity is the last yard line that Partner B was on with successful throws.
5. Repeat

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Cindy’s On The Hill

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WARMUP: None
THE THANG:
Round 1: Merkins & Squats
Farmer carry Cindy’s down hill each rotation
Round 2: LBC’s & Monkey Humpers
Farmer carry Cindy’s down hill each rotation
Round 3: Lunges & Mike Tyson’s
Farmer carry Cindy’s down hill each rotation
Round 4: Curls & Thrusters
Farmer carry Cindy’s down hill each rotation
Did not complete all 4 rounds
MARY: No
ANNOUNCEMENTS: No
COT: No

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Triangle of pain- Not a Diamond

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WARMUP: Mosey and stop three times -exercises
THE THANG:” Triangle of pain” 1. ABs, 2. Shoulders and 3. shoulders (7 exercises at each stop x 20 reps each time around. Most made two full trips all 7 exercises x 20
MARY: Sprints for those able
ANNOUNCEMENTS: see newsletter
COT: Message was
” The Power of the Mind”
To be an overachiever you have to be an over believer!
If you are Positive, you’ll see opportunities instead of obstacles.

Prayers for a few

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tire flipping good

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WARMUP:
– SSH / CP / IW / WM
– mosey to wall
THE THANG:
– Dora: 100 merkins / 200 MH / 300 LBC: jump wall, run up hill, 1 burpess and run back.
– mosey to tire
– tire flip: split PAX in 2 groups, traveler calls exercise, 3 rounds each
– Jack-Webb: 10-40: merkins+OH claps
MARY:
– Thunderstruck with SSH and burpees
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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