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
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
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.
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.
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!
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
Run behind Gold Hill Middle for suicides.
Base Line
7 Wide arm typewriter merkins in the sequence: Center, Left, Right, Center, Right, Left, Center
At the turn:
7 Wide leg typewriter squats in same sequence
We need to find Cheshire’s info, cause I don’t see it anywhere…
11 PAX sweated out the weekend toxins and accelerated in the humidity this fine beautiful morning. We did 3.9 miles total with 25 squats at First Horizon, 25 plank jacks at Model A. Always look after the six and come home to your family the same way you left. Look out for each other PAX!
WARMUP: None
THE THANG: Mostly Running
MARY: take turns doing 10 minutes of exercises
ANNOUNCEMENTS: read the newsletter
COT:
YHC arrived 10 minutes early. As usual, Badlands was out for a Pre-Run.
Warm-Up
– 5 SSH (IC)
The Thing
– Mosey 0.40 miles to the first Baxter entrance.
– Plank for the 6.
– 10 Low Slow Squats (feet together).
– 10 Merkins.
– 15 WW2 Sit-ups.
– Mosey 0.60 miles to the Sutton Rd 160 Intersection.
– Algore for the 6.
– Monkey humpers for active recovery.
– Mosey 0.50 miles to Flight Plan COT.
– 10 Lt. Dan’s (IC). Counting cadence was tricky, so we were off on the count.
– 10 Lunges each leg to make up for the Lt. Dan count.
– 10 Foxholes (WW2 Sit-up then flip over to a Merkin).
– Mosey 0.45 miles to Sutton Rd and Richards Crossing.
– Algore for the 6.
– Mosey 0.25 miles to the small hill on Richards Crossing.
– Plank for the 6.
– 3 hill repeats up to the sign and back.
– Basketball drill: side shuffle, bounce off the curb to the sign.
– Nur up to the top of the hill.
– Mosey 0.30 miles to the Mushroom Pool parking lot.
– Plank up for the 6.
– 7 Windmills (IC).
– 9 Chain Breakers (IC).
–
– Mosey to COT.
– With plenty of time left, we did 4 suicides in the parking lot.
– Still some time on the clock, so we did 10 Worst Worst LBCs.
– Attempted Imperial Walker Squats (IC) but messed up the cadence.
Announcements:
– Hog and Coyote next Saturday.
– The Sweaty Barry after that.
– Tortoise and the Hare.
– Jaeger.
Prayers & Praises:
– Suplex: Praise for finding F3 and absolutely getting after it.
– Punchlist: Prayers as he ventures out and builds a home in York, renting for a year.
– YHC: Asking the Pax to be more vulnerable in COT.