WARMUP: Disclaimer
THE THANG: Ruck through Whiteville Park, finishing with downhill lunges in Massey (yikes!)
MARY: Absent
ANNOUNCEMENTS: D2D, convergences
COT: Clemson admission decision, aging parents
WARMUP:
Quick warmup on the Kingsley amphitheater stage (SSH, Windmills, Toy Soldiers).
THE THANG:
Run to building near the hotel for 4 corners.
Round 1- 1 burpee at each corner
Round 2 – 1 burpee, 2 Donkey Kicks at each corner
Round 3 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch
Round 4 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins
Round 5 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks
Round 6 – 1 Burpee, 2 Do key Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 7 – 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 8 – 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 9 – 4 merkins, 5 plank jacks, 6 box cutters
Round 10 – 5 plank jacks, 6 box cutters
Round 11 – 6 box cutters
For rounds 5-8, we ascended the stairs to get corners 2 and 3 on the second floor of the building.
MARY:
Back at the amphitheater stage, we did American hammers, flutters, and 60 seconds of total body destroyers.
Great work men! Thanks for the chance to lead, Jekyll!
WARMUP:
Hide the sandbag in the trunk of my car
THE THANG:
Harris street park to WEP +1 lap carrying heavy things
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
SIDE STRADDLE HOPS
SEAL JACKS
IMPERIAL WALKERS
HILLBILLY WALKERS
WINDMILLS
MOUNTAIN CLIMBERS
THE THANG:
3x thru the board of pain (see pic)
topped off with:
Wall sit – 1 minute
Plank – 1 minute
Ladder with Carolina Dry Docks & Burpees
MARY: none today
ANNOUNCEMENTS: oops
COT: prayers and praises for mom’s health, and to have a good day as they are going through a sundry of health issues and tests. Praises for family 2.0’s jobs and school. Praises for <@U78QN5XU5> posting even as he’s still fighting a head cold!
WARMUP: Disclaimer only
THE THANG: Rucked 2.5+ miles through Old Orchard – thankfully no rain despite predictions and threatening skies
MARY: Shoulder taps & stretching
ANNOUNCEMENTS: Successful wine dinner!
COT: prayers for Jon interview success, dermatologist appointment, grandbaby visit, mom health procedure, uncle’s 60th bday
Was a nice warmish morning
WARMUP: SSH, IW, seal jacks, squats, windmill, merkin
THE THANG:
1. Pearls on a string with 5 stops. Each for SSH, IW, Squat. Ran around the perimeter of Kingsley.
2. Dip Derkin Step up series. 10 each. Rinse repeat x3
3. Jack Webb (crowd pleaser) 1 merkin to 4 overhead claps. Went to 10-40.
MARY: yes in a round robin fashion
ANNOUNCEMENTS: wine dinner tonight and bethel men’s shelter serving tonight
COT: Parents good health, resilience in our children
WARMUP: None
THE THANG: Rucking
MARY: She wasn’t there
ANNOUNCEMENTS: Last call for wine tasting and dinner at Epic
COT: Prayers for family and career decisions
WARMUP:
Moseyed to 3 different areas for warm ups:
– SSH
– IW
– Windmills
– Hillbilly Walkers
– Seal Jacks
– Peter Parkers
– Plank Jacks
– Parker Peters
– Some abs I can’t remember
THE THANG:
Run to east side of pond: 50 Merkins
Run to west side of pond: 45 squats
East side – 40 LBCs
West side – 35 CCDs
East side – 30 Lunges
West side – 25 big boy sit-ups
East side – 20 wide-arm merkins
West side – 15 bomb jacks
East side – 10 American Hammers
West side – 5 burpees
During runs west, there was a section for bear crawling
During runs east, the same section was to be lunged
WARMUP:
THE THANG: Harris Street to Jackson to endex.
MARY: nope
ANNOUNCEMENTS: Wine dinner Feb 6th. 4 seats left.
COT:
WARMUP: mosey to coupons (rocks) with karaoke, butt kickers, and high knees along the way.
THE THANG: 3x rinse and repeat 8 exercises, all in cadence:
Merkins 15
Peter Parkers (from elbow plank position) 30
Curls 15 (with 1 big coupon)
LBCs 20
Arm Raises 20 (with small coupons)
Box Cutters 15
Side Arm Raises 10 aka Monkey Cymbal Crashers (with small coupons)
Freddy Mercurys 20
Each round had a short mosey with side straddle hops or seal jacks before returning to coupons.
Running bonus at gravel parking lot:
2 x 80% lap with recovering lap
1 x 100% jail break up hill to road
Mosey back to COT
MARY: none needed
ANNOUNCEMENTS: Old Bay on Q next week!!!
COT: Gratitude for our creature comforts (shelter, warmth, food, water) in light of what people without those necessities are facing in this cold weather. Prayers to lean in to God and be light as we go through our lives.