WARMUP: None
THE THANG: we rocked, and I made the packs to several exercises at at least two stops. They grumbled.
MARY: None
ANNOUNCEMENTS: Cannoli Run
COT: We prayed and I do not recall the specific intentions
WARMUP:
Some windmills, imperial walkers and squats
THE THANG:
Mosey to heart attack conquer hill 2 times
Stops for 20curls 4 times
Stops for 10 squats 2 times
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: N/A
THE THANG: running from 1500 Fort Mill Pkwy down Holbrook Rd to Old springs rd, and back up Holbrook to COT 4.5 miles
MARY:
ANNOUNCEMENTS: next location for ass kicken APRIL
COT: PRAY and praise
Disclaimer disclaimed
WARMUP:
20 SSH IC
10 LSS IC
10 Windmills IC
10 Inperial Walkers IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga
Buy in: no stop, 15 Thrusters, 15 Merkins, 15 Swings
THE THANG:
We performed a circuit of 7 exercises listed below. All we performed starting with KB in right hand, then switch to KB in left hand. At the end of each circuit, we would farmers carry to top of parking lot and back, and then increase the reps total. First round was 4 reps of each exercise, and the 5th round was 8 reps of each exercise.
1. Suitcase deadlift
2. Reverse lunge
3. Single arm swings
4. Clean and press
5. Snatch
6. Bent over rows
7. KB merkins
Buy out: 15 thrusters, 15 merkins, 15 swings
MARY: flutters, box cutters, dying cockroach and LBCs.
ANNOUNCEMENTS: read your newsletter!
COT: stays in COT
WARMUP:
Windmill
SSH
Merkins
Moroccan nightclub
High knees
But kickers
Side shuffle
THE THANG:
Mosey over to the playground
3 rounds of 7 reps
Swinging merkin
Squats
Pull ups
Run lap around the track
Bear crawl length of turf field inside the track
Move over to the far playground
3 rounds of 7 reps
Incline merkin
LBCs
Lunges
Move to bball court for suicides, yes it is plural because we did it twice.
Move back to playground and repeat the exercises
Run a lap
Crab walk across turf
Move over to first playground
Repeat exercises we started with
MARY:
Not much time so we did a few stretches
ANNOUNCEMENTS:
COT:
WARMUP: Dynamic warm up around Lowe’s stopping along way to circle up and exercise
Crowd pleaser was the duck walks in honor of Retiree
THE THANG:
The accumulator
10 exercises starting with one rep
Moving to next parking space line 2 reps, next line 3 reps and continuing to 10 spaces 10 reps
Modes of transportation were
Bear Crawl
Lunge walk
Crawl Bear
Reverse Lunge walk
Shoulders were toast but Twister kept us motivated :cold_sweat:
MARY:
Back at COT some dying cockroaches
ANNOUNCEMENTS:
Fast5k Saturday 3pm do it for Luka!!
COT:
Prayers for all dealing with life and it’s disappointments but also recognizing the blessings :fire: :point_up_2: :raised_hands:
The threat of rain caused a MASSIVE vaginitis outbreak and no one showed up. Sad, but not unexpected… In related news, it didn’t rain.
I wonder what these guys do when life ACTUALLY gets difficult…?
Q AT SWEEP THE LEG 031725
Run to top of Dam Rd
– 17 merkins
– 17 jump squats
– 17 big boys
Run to Stonecrest
– 17 merkins
– 17 jump squats
– 17 big boys
Run to roundabout
– 17 merkins
– 17 jump squats
– 17 big boys
Up Hubert Graham on Rt Side
– Every other manhole cover, do 3 burpees
Wait at top
Back down Hubert Graham
– Every other manhole cover
– 15 plank jacks
– 10 shoulder taps
Run to roundabout
– 15 plank jacks
– 10 shoulder taps
Run to Stonecrest
– 15 plank jacks
– 10 shoulder taps
Run to top of Dam Rd
– 15 plank jacks
– 10 shoulder taps
Or something like that. You’re only here for the stats anyway…
It was too long ago. I am a loser for not posting it sooner. I have no idea. I only take some amount of solace in the fact that the FNG went rucking so he won’t know what he missed…
WARMUP: SSH, Merkins, shoulder taps, wind mills,
THE THANG: series of mostly upper body exercises with the KB on reps of 60s (see picture). After every exercise PAX has to walk to the top of the hill with the KB and back. Bonus: during the whole routine never let the bell touch the floor, hold like if was your kid.
MARY:
ANNOUNCEMENTS:
COT: