WARMUP: none
THE THANG: Zipper run with pushups to failure at Spring Street crossing
MARY:
ANNOUNCEMENTS: Newsletter
COT:
WARMUP: 7’s on the hill next to church of God (merkins and bomb jacks)
THE THANG: 2-laps around town with 4 pain stations
MARY:
ANNOUNCEMENTS: check your newsletter
COT: Had to be there
THE THANG: Ran approximately 2 to 3 miles, 7 pain stations with 30 reps of merkins, squats, and in cadence flutter kicks, and 3 reps of burpees. Totals: 200 merkins, 200 squats, 200 IC flutter kicks, 21 burpees. Finished up at the COT with isometric work for chest and arms.
COT:
ANNOUNCEMENTS: Harris Park Garbage Detail, Dam to Dam Bar 10k on January 28th, FM Christmas Pary on Dec. 16h.
Closed COT with a prayer.
Pre-Warmup: A fraction of the disclaimer and the full Pledge
WARMUP: Nice mosey to MYERS STREET via 160, Sidney Johnson St and Jackson St.
THE THANG: The Ladder: 3 Burpees at the bottom of the hill, run up the hill to Sharonview and perform 10 no cheat merkins, 10 bomb jacks and return to the bottom for 3 more burpees. Mumblechatter started to slow here.. Next is 10/10 at Sharonview, proceed to McKenzie St for an additional 10 no cheat merkins, and 10 bombjacks and return to the bottom of the hill for 3 burpees. The last rep of the ladder was 10/10 at Sharonview, 10/10 at McKenzie and then 10/10 at Ardrey St. Return to the bottom of the hill and rinse and repeat until it was time to head back. Most Pax got in a little over one full cycle for about 80 no cheat merkins, and 80 bomb jacks.
MARY: There was Mary… Flutters, JLo’s V-ups, and a few others
ANNOUNCEMENTS: D2D fundraising is ramping up, donate or help wherever possible. St. Jude 5K Run at Happy Hours house this Saturday – donate if you can, this is a great cause. Bethel mens shelter has an amazon list from Badlands, please help support this great cause. Tclaps to these HIM’s for organizing these events.
COT: Prayers for MacGyvers family as they lost both M’s parents in a short time. Prayers for patience and those lost in the upcoming holiday season.
Pledge of Allegiance at 5:14 and then off to Hardee’s. The plan is called the zipper. Main spine is Springs St, 20 Merkins, at Unity Street, 25 LBC at Pine St 25 Flutter each leg. Meet back at Hardee’s at 5:55.
Got the call yesterday for the Q and luckily this site is easy Q to plan. The zipper didn’t disappoint and provided the sweat on a cool morning. Thank Jekyll for the call.
MARY: Plank Crunches and LBC with feet at 6”
ANNOUNCEMENTS: Blood drive, Bourbon and BBQ, Charity Shoot
COT: Prayers lifted
WARMUP: None
THE THANG: Do the Zipper! Ran just under 4 miles with some merkins, squats and LBCs at each intersection.
MARY: Had a little lamb
ANNOUNCEMENTS: Read your newsletter, Skeet shooting is postponed
COT: Prayers for family and all the Pax on IR right now
Ran around town with stops at various locations with three exercises: No Cheat Merkins (Hand release with a shoulder tap at the top), squats, and LBCs. Just met the minimum distance of 3.0 miles.
Thanks for the opportunity.
WARMUP: No. This is Minnow Pond, bro…
THE THANG:
– Run to top of main street – rally at Hardee’s
– 15 burpees to kick it off
– Run to Town Hall
– 15/15/30 – Merkins/Squats/Flutters
– Run to Domino’s
– 15/15/30 – Merkins/Squats/Flutters
– Run to Wing King
– 15/15/30 – Merkins/Squats/Flutters
– Run to corner of Doby Ct. on RIGHT
– 15/15/30 – Merkins/Squats/Flutters
– Run Doby Ct to other end (loop)
– 15/15/30 – Merkins/Squats/Flutters
– Run down Doby’s Bridge and turn LEFT on Kimbrell – run to corner of Kanawha/Pine Trails
– 15/15/30 – Merkins/Squats/Flutters
– Run Kanawha Ct – then turn LEFT
– 15/15/30 – Merkins/Squats/Flutters
– Run to 160/Tom Hall – then turn LEFT
– 15/15/30 – Merkins/Squats/Flutters
– Run back to COT – if time make a stop at Domino’s
– 15/15/30 – Merkins/Squats/Flutters
– Total mileage should have been in the 3.3-ish range…
MARY: Only for the fast guys that didn’t go pick up the 6
ANNOUNCEMENTS: No one reads these. I’m not typing it. Read your newsletter or whatever…
MOLESKIN: Need to add this as a section to the Slack/Back… it’s a fun recap of the odd and funny happenings during the workout… like Bobber being at the very back, or Jekyll railing on and on about investments or whatever it was, or YHC pulling a Zima and tripping on the sidewalk… stuff like that.
COT: 5th Core Principle
WARMUP: The first lap behind the pacer (YHC) served as the warmup with three stops for exercises along the way.
THE THANG: The route today was a figure eight on the map — out the lot up to Skipper for a right turn at the Pharmacy (fka bank) down 160 to a right turn on Main street, down hill to a left turn on Railroad Ave left turn at Print Shop across the connector to Munroe White down the hill to Academy back to Main Street and Memorial Park.
Each time pax get to Print Shop it’s 10x Perfect Merkins (= Hand release Merkin with Shoulder tap at the top)
Each time pax get to Pharmacy lot it’s 20x Squats + 30x Plank jacks.
All pax got at least 3 laps for 3.3+ miles each.
MARY: Rebel led some Mary as the pax reconvened at the lot.
ANNOUNCEMENTS: Whetstone revival at Hanging with Stang today (if you’re reading this you either made it or didn’t), Beers for Beetus, read your newsletter
COT: Pax pushed hard today, esp after lap 1 during which there was much mumblechatter. It’s cold out but not too cold for these HIMs!
Tesla and Shady were kings — crushed it, nowhere in sight!
16 pax owned Main St Fort Mill during first lap…should’ve had a camera recording the scene for a hype vid
Themes of Grace, Disgrace, Expectations and Shame running across my radar in recent days/weeks. Stirring interview with Marcus Mumford included his living for a long time “under layers and layers of shame.” Reflections on that article and his recent songs continue to draw me deeper. Check it out and reflect on your own experience — https://www.gq.com/story/gq-hype-marcus-mumford
Thanks for the invite Jekyll! Missed you!
Always an honor, pax! Thanks for pushing yourself and me today!
WARMUP: Ran downtown loop, planked at Drug Store and stretched
THE THANG: : Pike’s 10 Derkins, 10 dips, run to wall. Repeatx3. Run to Postoffice, Plank. Run to cross street that is shaped like a semi circle. 10 merkins at top, 20 LBCs at bottom, 10 merkins at top. Repeato untill 5:55- run back to COT. Leaders got 4miles