2023 Dam2Dam Relay – Registration on Friday 09/02/2022 @ 6:59 AM

Leave a comment

PAX –

Signup for the 2023 Dam2Dam Relay is quickly approaching.  Registration opens on Friday, 09/02/2022, at 6:59 AM.  This race will sell out quickly!  Please use the following link to register your teams:

2023 Dam to Dam 100k Relay- Team Registration | Event registration | Webscorer

The relay itself will be held on Saturday, 02/18/2023.  Details for the race can be found at the following link:

Dam to Dam 100K Team Relay Run | Lake Murray to Lake Greenwood (damtodamrelay.com)

Please reach out to Boss Hogg if you have any questions.

TClap |
0

Murph training

Leave a comment

WARMUP: ssh, wm, mnt climbers, mnc

THE THANG:
Dora Murph
partner up –
run to pullup bars
1partner performs exercise while other runs to road and back, swap and repeat

100 pullups
200 push-ups
300 squats

run back to CoT parking lot

Had about 10 minutes left…

mosey to bottom of entrance:

bear crawl to 1st parking line
10 shoulder taps (IC)
lunge walk to 2nd parking line
20 American Hammers (IC)
bear crawl to 3rd parking line
30 LBC (IC)
lunge walk to 4th parking line
40 Flutters (IC)

1minute left…

All you got back to CoT right as clock struck 0600

ANNOUNCEMENTS: lots of stuff going on in Sept. read newsletter and get involved

COT: Good stuff

TClap |
0

MISSING: Slow Jams

Leave a comment

WARMUP: Mosey, SSH, Windmills, Merkins and Cherry Pickers
THE THANG: First Set: (5) Rounds of Pull ups and Squats; Second Set: (3) Rounds of Burpees, Seal Jacks and Peter Parkers at Light Poles with 1st Round mode of transportation as Lunges, 2nd Round as Bear Crawl, and 3rd Round as Crab Walks. Third Set: (3) Rounds of Wall Sits and running to Third parking island and back to wall sit.
MARY: Merkins and LBCs
ANNOUNCEMENTS: 10th Year Anniversary Events
COT: Family and Friends to get better in health.

TClap |
0

What’s the count?

Leave a comment

Big crowd at Clydesdales this morning. The planned route was followed by some and others took their own path. Twister has a new pair of shoes. Apparently, they were out of all the men’s colors.

TClap |
0

Regal Manor Impromptu Tour

Leave a comment

WARMUP: None- we just run
THE THANG: Took a tour of Regal Manor from NaFo. It was a good fellowship/conversational pace. Pax ran between 4.8 and 5.3 miles. The fast guys @SkateOrDie and @Badlands stretched their legs and bit and we got separated for a bit there and they had to run a little further to find us again.
ANNOUNCEMENTS: Read your newsletter. Get ready for the 10 yr celebration

TClap |
0

IronPax Pep- The Wheel of Misfortune

Leave a comment

WARMUP: Instructions and pick up Cindy
THE THANG: The Wheel of Misfortune
In a throwback IronPax workout from 2020, we did the Wheel of Misfortune. 43 minutes of AMRAP.
Start with a 400 meter run
Pick up your block, do 10 Thrusters
Rifle carry the block 25 yds. to the 1st of 6 stations. They included: Decline Merkins, Blockees/Man Makers, Squats with the block on your back, Kettle Bell Swings, Chest Press and Cross Arm Block Raises.
In between each station, Rifle carry back to the light pole and do 10 Thrusters.
Each round consisted of 210 reps.
Most completed 2 rounds. Some more, some less.
ANNOUNCEMENTS: Sign-up for IronPax, Ft. Mill Care Center still needs items. Get ready for Tour de Fort for the 10 year.
COT: Prayers for kids/teachers/parents as school starts back. Prayers for @Slapshot as he visits PA and his 102 yr old grandmother.

We ended with a discussion of community and building your brothers. IronPax is a great way to make new brothers by doing something hard together. Get signed up at https://f3greenwood.wordpress.com Workouts start will be Tuesdays and Fridays at NaFo. 5am start times as some of the beatdowns are timed to completion, though designed to be done in 45 minutes.

TClap |
0

what’s a kettlebell

Leave a comment

WARMUP: dynamic warmup including toy soldiers, high knees, butt kickers, SSH (IC), Merkins (IC)

THE THANG:
perform 20 reps of exercise then run 100yds before performing next set

5 sets – deadlifts
4 sets – bent over rows
3 sets – sumo squat/high pulls
2 sets – thrusters
1 sets – curls

MARY:
Death by Kettlebell

set 1 minute recurring timer:
perform increasing reps of exercise until you fail to complete number of reps before timer expires

Kettle bell swings: 5, 10, 15, etc
most failed at 35 reps

chest press: 15, 20, 25, 30, max

ANNOUNCEMENTS: 10 yr anniversary stuff – check newsletter

COT: gotta be there

TClap |
0

That claw thing

Leave a comment

WARMUP: Mosey to the Amphitheater
THE THANG: Run up the sidewalks to each of the 4 points doing 1 BBSU at the end of each. Run back down the sidewalk to the bottom for 3 burpees. then 2 BBSU and 6 burpees. At the top of the circuit on the sixth round it was time to head back to CoT.
That’s 84 BBs and 45 burpees with 2 miles
MARY: Juliet choose to plank for a sixty count.
Minuteman had us doing a superman impression
Incoming called seal jacks
Naked and Afraid was not afraid of gas pumpers
YHC called window wipers and then flutters to run out the clock
ANNOUNCEMENTS: 10 year, charity shoot, golf, bourbon tasting
COT: Prayers offered for kids, marriage, health (physical and mental), and PAX posting

TClap |
0

First in Speed, Not Last in Reporting…

Leave a comment

Maximus and Punch List showed for a whetstone pre-biscuit.

L Train took the Q and called his famous “Seesaw route” which – in the words of Hardwood – is “downhill both ways!”

It’s true. You just don’t think about the hills when going up.

We ran down Doby’s, through Dominion Bridge to the backside of Forest Creek Middle. Run up the hill to the main entrance on Whites Rd, cut across and down the hill to the rear entrance of Catawba Ridge. Repeat twice and head back to COT.

5 miles were run by most.

I am writing this backblast strictly for reporting purposes, as it was not YHC’s Q.

COT –

Prayers for school starting, our children having new experiences, and for our marriages as we lead said children.

TClap |
0

A little mist in the gloom

Leave a comment

WARMUP: various warmups done
THE THANG: partner up-100 merkins, 200 Bobby hurleys, 300 single count mtn climbers.
Mosey to wall- wall sits while pax broad jump length of group x 2, 10 step ups, 10 derkins, 10dips at courtyard x 3 sets, mosey to playground 5,4,3,2,1 pull-ups and burpees. Indian run back to COT for 1 to 2 min of Mary.
MARY:
ANNOUNCEMENTS: final countdown, dam 2 dam, trash pickup
COT: prayers for metro brothers family, prayer for marriages, pray for bobbers friend who was at incident where one of his friends was tragically killed.

TClap |
0