Tag: Backdraft

O Brother Where Art Tho?

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WARMUP: Imperial Walker, Hill Billy Walker, Over Head Claps, Windmill, and Potato Pickers All 11 Count
THE THANG: Mosey to front of school for start of 4 Corners. 4 Rounds were called with different exercises each round. 25 reps for all exercises except Burpees was 15.

1st Round- Hand Release Merkins, Squats, LBC’s and Carolina Dry Docks

2 Round- Diamond Merkins, Monkey Humpers, Moroccan Night Clubs and Box Cutters

3rd Round- Calf Raise On Curb, Merkins, Mak Tar Dyes, and Flutter Kicks (4 count)

4th Round- Leg Lifts, Hello Dolly, Burpees and Apollo Uno’s

MARY: Mary’s Sister Meghan came out and led us through some Broga for the last 10 minutes. Flexibility Boys it’s very overlooked and some of y’all are wound up tight. We have to get better at stretching and doing active movements.
ANNOUNCEMENTS: Newsletter
COT: Yep.

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To Hill or Not to Hill…That is the Question

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WARMUP:
THE THANG:
Run up 160 to Sutton to New Gray Rock
(Here most went down and back up the big hill, some went rogue.)
Back across to Sharon Lee, then 3 rights to connect back on Sam Smith
Harris to Munn back to COT

Vuvu, Badlands, Grout and Rolloff did more like 15 at 5 and finished back at COT!

MARY:
ANNOUNCEMENTS: Trash pickup on 21 in early March, Dam 2 Dam, Break the Dam, Yaeger & Mini Yaeger, Bethel
COT: prayers for physical, mental, spiritual health of our families, plus love and patience to support

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How far can you Nur?

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WARMUP: do we warm up at Block Party on Thursday’s?
THE THANG:
Head to WEP, stop for merkins, around the park, stop for low slow squats, stop for American hammers in parking lot, through the woods to Harris street, stop for Ranger merkins, then partner Nur up Harris, stopping half way for diamond merkins, Freddy mercury’s at church parking lot across from Sullivan street, down Spratt for some prisoner squats at the Print Shop. Over to Monroe white street for 20 wide arm merkins in the abandoned parking lot, down to the church for 20 jump squats, up the other hill to the Town of Fort Mill building for 20 archer merkins, repeat once before heading back to COT
MARY: there was a little something about Mary
ANNOUNCEMENTS:
COT:

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More than 6@6

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WARMUP: OYO
THE THANG: >6 miles Kingsley to Munn to Harris to Fort Mill back to Jackson to Harris to Munn to Kingsley
MARY: Burpees & other stuff OYO
ANNOUNCEMENTS: One Word, Men’s Shelter
COT:

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Walmart Trip

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AO: <#C02PN44SHNF>
COUNT: low 20s
– run to hardees for a less than warm up . wait for birdcage to arrive
– run to walmart . wait for birdcage to arrive
– partner work at walmart, 1 person plank and the other lap the parking lot
– run to hardees. wait for birdcage to arrive
– run the zipper intersections increasing rep count by 1. sets of burpee merkin squats

cot- DO NOT let fear control you. Its the root of anxiety, apprehension, and indisicion. We are called not to carry a spirit of fear by our faith in Jesus Christ. We will be carried even when we dont understand the mechanics.

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Walmart Trip

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– run to hardees for a less than warm up . wait for birdcage to arrive
– run to walmart . wait for birdcage to arrive
– partner work at walmart, 1 person plank and the other lap the parking lot
– run to hardees. wait for birdcage to arrive
– run the zipper intersections increasing rep count by 1. sets of burpee merkin squats

cot- DO NOT let fear control you. Its the root of anxiety, apprehension, and indisicion. We are called not to carry a spirit of fear by our faith in Jesus Christ. We will be carried even when we dont understand the mechanics.

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Dancing the Cold Away

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WARMUP:
Classic CoP with about 5 exercises while Bonsai arrived at joined us
THE THANG:
Slow mosey with exercises every 50yards to continue to warm up

Cross the frozen bridge to football field
Four corners around track
Each corner perform exercise and mosey to next corner
Alternating upper body and lower body
6 Merkins 4
10 calf raises 4
10 CDDs4
10 squats 4

MARY: no time …not even 6min
ANNOUNCEMENTS:
Break the Dam run Saturday
Pusher says there’s some race in September
COT:
Praying for Cherry Pie and visiting dad
Aging parents
Safe travels on icy roads
Marriages and 2.0s

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3 Mile Tour

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We had 19 for a 3-mile tour at Block Party. Here’s what we did:

Run to Fort Mill Church of God .3 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– 50 Calf Raises

Run to Unity Presbyterian .4 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs

Run to St. Paul’s Episcopal .75 miles
– 10 Burpees
– 20 Merkins
– 30 Squats

Run to the top of Main Street .6 miles
– 10 Burpees
– 20 Merkins

Run to Fort Mill Church of the Nazarene .6 miles
– 10 Burpees

Run back to COT .4 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– 50 Calf Raises

NMM
We are encouraged each year to choose our “one word” – the word that will guide our intentions, hopes, and maybe changes. This year I chose “stand.” There are times I will need to stand up for those without a voice. To stand firm in my beliefs and convictions. To stand out from my peers. But also, to stand down when the battle is not mine to fight. To me, stand represents who I will be when the pressure increases.

I encourage you to find your word – a word that will challenge you to do what you know needs to be done. Let it motivate you to stay the course when life gets hard. It’s a simple exercise that may pay huge dividends.

Aye!
IJ

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GHES out and back

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WARMUP:
THE THANG:
Ran to Gold Hill Elementary and back. 4+ miles depending on which loop you hit at the school
MARY:
ANNOUNCEMENTS:
COT:

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