There and back

Leave a comment

WARMUP: None
THE THANG: Tega Cay and Back – 30-Merkins turns and shorter version runners 30 merkins at Banks 4.5m
MARY: Nope
ANNOUNCEMENTS: D2DB10k Saturday, Kid friendly, D2D in Feb 17th
COT: Prayers for mental health, Marriages.

TClap |
0

QF3 is Group

Leave a comment

WARMUP: nobody showed up with rucks so I kept my ruck on and joined the crew since the Q point is Group. No going solo.
THE THANG: ruck shuffle down to Goldhill road and back.
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

our job is to spread seeds

Leave a comment

WARMUP: brisk shuffle to get warmed up. Despite what the other guys said it was cold this morning.
THE THANG: ruck for 2.5 miles while stopping to remove outer garments.
MARY: no Mary but did do some hip work
ANNOUNCEMENTS:
COT: Prayers for Men to lead their families.

TClap |
0

Flight Plan – We Ran

Leave a comment

WARMUP: Nope
THE THANG: ~4.8mi
Run down Market, cross Sutton onto Settler Heights. That turns into Stratford Run.
R/T Gardenia
R/T Morris Hunt
Run to the end of Morris Hunt and back
L/T Gardenia then up the hill
R/T Stratford Run and run to the intersection with New Grey Rock
Turn around and run back on Stratford Run-Settler Heights-Market back to COT.
MARY: Nope
ANNOUNCEMENTS: Yes
COT: 5th Core Principle

TClap |
0

Upper body spa day.

Leave a comment

WARMUP: 15 side straddle hops, 10 Hill Billy Walkers, 15 Windmills
THE THANG:

15 – Under The Wires 3x
100 Yard Sprint

30 – Bicycle Crunches 3x
100-Yard Bear Crawl

15 – Walk-Out Push-Ups 3x
100 – Yard Sprint

30 – Jacknifes 3x
100 – Yard Bear Crawl

15 – Diamond Push-Ups 3x
100 – Yard Sprint

30 – Chair Crunches 3x
100 – Yard Bear Crawl

15 – Clapper Push-Ups 3x
100 – Yard Sprint

30 – Swipers 3x
100 – Yard Bear Crawl

15 – Explosive Negatives 3x
100 – Yard Sprint

MARY: none
ANNOUNCEMENTS: read newsletter
COT:

TClap |
0

Get things done. Zero snark.

Leave a comment

WARMUP: big loop around parking lot, SSH, windmills, cherry picker, low slow squat, slow merkins.
THE THANG: ran to the elementary school parking lot on the left. Ran from one side of the parking lot to the other 4x. At each side of the parking lot, we did: 25 merkins, 25 squats, 25 four count flutters – so a total of 100 plus running back and forth.

Round 2 was on the other side of the school on the basketball court running back and forth on the court.

25 CDD, 25 lunges (single count), 25 Freddy mercury (double count) – all times 4 for 100.

Round 3 top of the hill by the pull up bars. Just 2 sets. Merkins were 8 each of diamonds, ranger, wide arm; then calf raises 8 each of in, regular, and out. Last was 24 LBCs. Run to cinder blocks but do 1 pull up at each bar on the way there, then do merkins, calf raises, LBCs again. Then pull ups at each bar again.
MARY: a few rounds of Mary
ANNOUNCEMENTS: short and sweet
COT: completed

TClap |
0

7 Hills

Leave a comment

WARMUP: Several dynamic stretches, including motivators
THE THANG: Hill #1 – Jacob’s Ladder – Burpees x7; Hill #2 – Wall – Muscle-ups & Derkins; Hill #3 – S White St Hill – Bear Crawls x 4; Hill #4 – Massey St – Big Boys x 70 (45 + 45); Hill #5 – Main Street – 70 Squats; Hill #6 – Print Shop – 7 Merkins, 7 Dips, 7 Pull-ups; Hill #7 – COT – Fire Drill-ish x1.
MARY: See Hill #4
ANNOUNCEMENTS: D2D Bar, Bethel Men’s Shelter
COT: Yes

TClap |
0