Hills, hills, hills

2024-09-02Leave a comment

QIC: Rolloff
When: 09/02/2024
Pax: Badlands, Bitcoin, Crystal Lake, Hash brown, RollOff, Senator Tressel, Smothered and Covered, Sofrito, Spectre, Sprocket
Posted In: Sweep The Leg

WARMUP: no
THE THANG: 10 Mike Tyson’s in bank parking lot, 10 bombjacks in elementary school parking lot. 3 burpees every time you pass through the gate on Dave Gibson
MARY:
ANNOUNCEMENTS: iron pax, ft mill care center, bethel
COT:

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F1/Nascar/IndyCar Inspired Racetrack

2024-08-27Leave a comment

QIC: Spectre
When: 08/26/2024
Pax: 38 Special, Badlands, Band Camp, Beaker, Bones, fishstix, Flounder, Hash brown, Mark Nestel, Maximus, Sasquatch, Shady, Smothered and Covered, Spectre, The Mule, Tiller
Posted In: Sweep The Leg

WARMUP:
Mosey to Keller Williams lighted parking lot on the way to school

20 SSH IC
10 LSS IC
10 Windmill IC

THE THANG:
Mosey to far end of school to start loop:
1. Walking Lunges to end of parking spaces
2. Bunny Hop back down parking spaces on other side

Mosey to next loop:
1. Spiderman Lunge to storm drain
2. Complete the loop

Mosey to final loop:
1. 10 Hand Release Merkins
2. Complete loop run back to start.

See image. Most completed 4 laps.

Final lap in front of flags:
10 Flutter IC
10 Hello Dolly IC
10 LBC IC
10 BigBoys IC

Mosey back to COT

MARY:

ANNOUNCEMENTS:
Fort Mill Care Center
Iron Pax

COT:
Show To Know

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8/12/24 STL

2024-08-14Leave a comment

QIC: Cubbie
When: 08/12/2024
Pax: Badlands, Bones, Cubbie, fishstix, Flounder, Hash brown, Liberty Bibberty, Slow Jams, Smothered and Covered, Tesh
Posted In: Sweep The Leg

WARMUP:
THE THANG:
3.5 miles total

There were 7 cone pain stations on the GHMS/GHES entrance:
– Peter Parker’s
– CDDs
– Merkins
– Heels to Heaven
– Box cutters
– Squats
– LBCs

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Bring em out bring em out

2024-08-14Leave a comment

QIC: Badlands
When: 08/05/2024
Pax: 38 Special, Badlands, Bones, Crystal Lake, decibelf3, Double D, fishstix, Flounder, glenngordon2, Hash brown, Joe Lyons (F3 Long Duck), Olaf, Pusher, Sasquatch, Smothered and Covered, Spectre, Suplex, Tesh
Posted In: Sweep The Leg

WARMUP: pre-run at 0445
THE THANG: braden loops – with 3 pain stations
stop 1 – 20 squats
stop 2 – 30 LBCs
stop 3 – 20 merkins

3 to 4 miles by all

MARY: a few core exercises

ANNOUNCEMENTS: newsletter

COT: yup

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8/12/24 STL

2024-08-14Leave a comment

QIC: Cubbie
When: 08/12/2024
Pax: Badlands, Bones, Cubbie, fishstix, Flounder, Hash brown, Liberty Bibberty, Slow Jams, Smothered and Covered, Tesh
Posted In: Sweep The Leg

WARMUP:
THE THANG:
3.5 miles total

There were 7 cone pain stations on the GHMS/GHES entrance:
– Peter Parker’s
– CDDs
– Merkins
– Heels to Heaven
– Box cutters
– Squats
– LBCs

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Bring em out bring em out

2024-08-14Leave a comment

QIC: Badlands
When: 08/05/2024
Pax: 38 Special, Badlands, Bones, Crystal Lake, decibelf3, Double D, fishstix, Flounder, glenngordon2, Hash brown, Joe Lyons (F3 Long Duck), Olaf, Pusher, Sasquatch, Smothered and Covered, Spectre, Suplex, Tesh
Posted In: Sweep The Leg

WARMUP: pre-run at 0445
THE THANG: braden loops – with 3 pain stations
stop 1 – 20 squats
stop 2 – 30 LBCs
stop 3 – 20 merkins

3 to 4 miles by all

MARY: a few core exercises

ANNOUNCEMENTS: newsletter

COT: yup

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Upper body around the circle

2024-07-30Leave a comment

QIC: Vuvuzela
When: 07/30/2024
Pax: Badlands, Bones, Goose, Hash brown, Peabody, Pusher, Smothered and Covered, Tiller, Vuvuzela
Posted In: Sweep The Leg

Run to the mushroom pool. Run around the circle, in the first lap, stop at every intersection and do 2 burpees, 12 merkins, 12 deeps.
Second lap at every intersection do 2 burpees, 12 shoulder taps, 12 CDD.
Run back to COT for a couple abs exercises.

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Feather Duster your lower extremities for Fishstix

2024-07-29Leave a comment

QIC: darkhelmet
When: 07/29/2024
Pax: Bones, darkhelmet, ditch witch, fishstix, FTC, Maximus, Rainmaker, Shady, Sprocket, Tesla81
Posted In: Sweep The Leg

WARMUP: This is Sweep, we don’t really do that here.
THE THANG: We ran around a Brayden loop and a Baxter loop and did a lot of burpees and stuff.
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

My name is Band Camp and I’m handsomer and smarter than most men. It’s a curse I live with and strive to adapt to daily.

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Sweep the Sweat

2024-07-15Leave a comment

QIC: fishstix
When: 07/15/2024
Pax: 38 Special, Badlands, Band Camp, Cubbie, ditch witch, fishstix, Goose, Liberty Bibberty, Poppins, Retread, Slow Jams, Tesh, Zalinsky (F3 Rock Hill)
Posted In: Sweep The Leg

I hot a sweaty morning at STL. Shirts were popping off before we started running.
Simple circuit route:

1st Stop (South State Bank) – 7 HR Merkins, 15 CCDs
2nd Stop (Kuester Mgmt) – 7 Lunges, 15 Squats
3rd Stop (TC Coffee) 7 LBCs, 15 Flutters
4th Stop (Pet Supplies +) 7 Man Makers

Rinse and Repeat, adding 1 man maker each lap
1 lap = 1 mile
All got 3 mile minimum

Great job guys!

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Sweepin’ like it’s 1776

2024-07-06Leave a comment

QIC: Badlands
When: 07/01/2024
Pax: 38 Special, Badlands, Bones, ditch witch, fishstix, Flounder, Goose, Grout, Liberty Bibberty, Nasa, Poppins, Retread, Straight Up, Tesh, The Pirate, Tiller, Tinsel
Posted In: Sweep The Leg

Hot Humid July in SC pre-run with Grout and Re-tread.

WARMUP: run to parking lot where old tega cay coffee used to be and do 17 in cadence American Hammers then run to lowest point on Dave Gibson and do 7 in cadence merkins then run to flag pole at the school and do 6 in cadence low slow squat

THE THANG:
1776 sweet the Leg style
Perform:
17 American Hammers
7 Merkins
6 Squats

At flag pole and at tega cay coffee parking lot. Every time you pass the low point of dave Gibson do 3 burpees.

Get as many rounds as possible

MARY: no time

ANNOUNCEMENTS: newsletter

COT: 5th core principle

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F3 The Fort

Category: Sweep The Leg

Hills, hills, hills

F1/Nascar/IndyCar Inspired Racetrack

8/12/24 STL

Bring em out bring em out

8/12/24 STL

Bring em out bring em out

Upper body around the circle

Feather Duster your lower extremities for Fishstix

Sweep the Sweat

Sweepin’ like it’s 1776