Run behind Gold Hill Middle for suicides.
Base Line
7 Wide arm typewriter merkins in the sequence: Center, Left, Right, Center, Right, Left, Center
At the turn:
7 Wide leg typewriter squats in same sequence
We need to find Cheshire’s info, cause I don’t see it anywhere…
Run to McCammon St parking lot
3 rounds of 40 yard bear crawls with filler exercises
Run to Subway parking lot
4 rounds of Balls to Wall Crawls with filler exercises
Run to FMCoG parking lot
5 rounds of 10 burpees EMOM (no filler)
Run to Print Shop
6 is 3 rounds of 2 exercises 5x Pullups & Toes to Bar (w/ filler)
Run to CoT
We ran to the river district down harvest point and back.
WARMUP: SSH, cherry pickers, Mozy
THE THANG: partner Dora. One farmer carry two coupons from pull up bars to stop sign down the hill, other partner does reps.
100 Pull Overs
150 Dead Lift
200 Bench Press
150 Curls
100 Swings
Winners get to do 11’s Manmakers to OH press
MARY:
ANNOUNCEMENTS: csaups, convergence
COT: Prayers for the health of loved ones. Prayers for those who have lost loved ones.
WARMUP:
Side strattle hop
Merkins
Low slow squat
THE THANG:
1 mile loop around downtown Fort Mill
3-4 laps
4 pain stations
20 merkins
20 squats
20 flutter kicks
At each station
MARY:
ANNOUNCEMENTS:
HIM camp
4th of July convergence
Summer of CSUPs
COT:
The Pirate and the Senator met at Runde and here is what they did.
THE THANG:
No disclaimer today. We did a lap around Runde and came back to the parking lot for COP
COP (all in cadence)
SSHx 25, windmill x 10, Merkin x 10, squat x 25, Morrocan nightclub x 40, mountain climber x 20/hold/6″/regular/left/right arm and leg high/6″/upward/downward dog x 2, Freddie Mercury x 25, pretzel crunch x 20
Mosey to the bottom of Tara Tea Dr for Jacob’s Ladder, 1-7, burpees at top, squats at bottom.
Mosey to the concession stand for People’s Chair x 2 followed by Wall walk x 2.
Mosey to the playground for pullups (10 reps) and abs (20 reps) x 3 sets.
Mosey to the field for traditional Jack Webb (1-10), followed by LBC x 20 and Rosalita x 20
End with the body destroyer.
ANNOUNCEMENTS:
Upcoming CSAUP’S, Fort Mill Care Center mowing, Bethel Men’s Shelter 1st Thursday ofthe month
COT:
Prayers for families dealing with tragedies, prayers for the people of Israel and Pallestine; and prayers for the divided nation in which we live.
MOLESKINE
Uber put a note out yesterday about not having a Q today so I told him I could help out. I planned nothing and we did everything on the fly. Having just 2 Pax is not ideal, but you can still push each other and get a good workout. It’s also a good time to get to know the Pax better so The Pirate and I took that opportunity today. It’s always a good Saturday morning at Alcatraz!
Did an out and back to Tega Cay Walmart. Some did trails. One rucked. Some did 11.
ANNOUNCEMENTS:
Convergence, men’s shelter and CSAUPS
COT: Health and blessings.
Ran 1 mile loop 3-4 times with 4 corners
20 Burpees
40 Merkins
60 Donkey Kicks
The Q pulled in hot right at 5:15. It’s science? :shrug:
Quick round of side straddle hops and we were off!
Moseyed over to the front of the school for some additional warmups before hitting the bowl for the thang.
The Thang;
Ran around the carline circle as a group while adding one merkin each time around. We did 10 laps.
Nured around the same circle while adding a squat each time around. Another 10 laps.
Over to the benches for 3 rounds or step up’s, dips, and LBCs doing 20 reps each round,
Back to COT for Mary, prayers, and praises.
-JWow
WARMUP: Mosey around parking lot.
20 ea. SSH
10 ea. Goofballs
10 ea. Hillbilly Walkers
10 ea. Cherry Pickers
10 ea. Moroccan Nightclubs
carry bells to student parking lot for a board of pain
THE THANG:
Round 1:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 40 Overhead Press
– 45 Chest Press
– 50 Squats
– 1 lap around cones
Round 2:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 40 Overhead Press
– 45 Chest Press
– 1 lap around cones
Round 3:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 40 Overhead Press
– 1 lap around cones
Round 4:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 1 lap around cones
MARY: none
ANNOUNCEMENTS: read the newsletter
COT: Prayer’s health & travel