WARMUP:
THE THANG: Wally World and Back
MARY:
ANNOUNCEMENTS: Canoli Run, Mike Doty run, Litter pick up. Blood Drive
COT:
We had nine at the Colosseum for a Happy Bus Driver Day. We started with a mosey to the back parking lot. Warm-ups (SSHs, Imperial Walkers, Windmills, Plank Stretches). Next, we headed to the light posts, partnered up. Partner 1 run to the second light pole and returned to Partner 2, Partner 2 jogged forward to meet Partner 1. We repeated this pattern until we reached the last light pole then returned to the school doing the same running pattern.
Next, we ventured over to the wall. Modified Dora – 100 Muscle Ups, 200 Hand Release Merkins, and 300 LBCs. Partner exercises, one ran while the other performed the exercises, flip flop.
We had enough time to run back to COT. Welcome Lighthouse.
WARMUP: Mosey to FM Church of God-SSH, Squats, Windmill, Senator’s Plank and other stuff
THE THANG: Lunch walk across parking lot. 10 jump squats in the middle and end. Reverse lung back. Crab walk across lot with 20 dips in the middle and end.
Mosey to hill for Jacobs Ladder. 7×1 Mountain Climber merkins at top, bombjacks at bottom.
-Go up the other direction for 20 Vups run to confederate for 20 bicycles, run back down 20Vups.
-Mosey back to COT
MARY: A couple exercises more till 0600
ANNOUNCEMENTS:
COT:
WARMUP:
25 SSH
10 HB Walkers
10 windmills
10 Mt Climbers
THE THANG:
4 corners round the parking lot 2X:
10 burpees
20 lunges
30 merkins
40 squats
Mosey around the school to the wall:
Wall Sits while each person does 5 Mike Tysons
10 derkins against the wall
10 BombJacks
Mosey to picnic benches for Dora. One person runs while Partner does:
100 Step Ups
100 Dips
50 Derkins
100 Wide Arm Merkins
MARY:
20 bobby Hurley’s, 10 JLows, Elbow to knee Bicycle, 20 flutters
ANNOUNCEMENTS: All the things
COT: Prayers for family and health
WARMUP:
Windmills
MNC
Low &Slow Squats
cyclops
Planks
Peter Parker’s
Downward dog
Upward dog
Hamstring stretch
Merkins
THE THANG:
11s with Mike Tyson’s and Sumo Squats, Mode of transport, Lt. Dans going one way
MARY: several exercises 3 min
ANNOUNCEMENTS: newsletter
COT: yes
WARMUP: None other than most excellent pre-run mumblechatter and then giving the route. The former warmed us up more than the latter.
THE THANG: We ran. Some faster than others but that does not matter as long as you are there. Route was L on Munn, L on Harris, take Harris to the end, L on Massey, L on 160 then take it to COT. Extra credit – old Kingsley loop.
Without EC – around 4 miles
With EC – about 4.9
Hills are in both versions.
Mr Harris can get in your head. He is a daunting hill. Just keep after it and DFQ. Get him out of your headspace to conquer him!
MARY: My Mom’s name. Love it.
ANNOUNCEMENTS: Yes there were. READ THE NEWSLETTER!!
COT: Plenty.
Special prayers towards one of our own – Cable Guy – and his family, loved ones. Today marks the one year anniversary of the way too soon passing of his much beloved son Noah. He was a great young man in many ways. We love you CG!!!
WARMUP: wind mills, tappy taps
THE THANG: lots of wetness. A double dose of Dora. People’s char to bear crawls
MARY: didn’t post
ANNOUNCEMENTS: read your newsletter.
COT:
Nice and warm for a Colosseum WO and a Flag Handoff.
With a FNG present we included the 5 core principles and the F3 mission. I started the “clock” which meant that every 4 minutes throughout the course of the workout each PAX would do 5 Kraken Burpees. With that I got into the warmup.
100 SSH (IC)
15 Merkins (IC)
So for the majority of this workout we ran to separate spots from the Colosseum Shovel Flag to the Carolina Eye Center Parking Lot. We would stop along the way where I would call different exercises in Cadence in this order.
5 Merkins (IC)
10 LBC’s (IC)
15 (Flutters IC)
20 HD (IC)
25 (Squats Low Slow IC)
As we ran back towards COT we stopped briefly into the “purple light” near the Tega Cay Coffee Truck. Everyone wondered where the glow sticks and foam pit was. Good questions obviously but it was not a rave or a college basement party so we did more Kraken Burpees.
As we approached the final few minutes Backdraft complained there were not enough squats so I obliged with 50 low slow squats that segwayed nicely into 5 more Kraken Burpees.
Got back to COT where we executed a Flag handoff to Rebound and named a FNG Blacklight.
All in all it was a good workout where we ended up with about 50 Kraken Burpees and around 150 Merkins, 180 LBC’s and just about 2 miles (slightly over or under depending on the watch)
Always honored for the lead and for the opportunity.
Thank you!
March 18th is tentatively set as our first pick-up for the US21 adopt-a-Highway litter pickup! We will have 4 opportunities in 2023. Once a quarter is the plan. All supplies provided ( bags, gloves, safety vests, pick up sticks, eye-wear, and fellowship) All that remains is YOU.
Plan for about 1 hour and 30 mins – 2 hours maximum. We will meet at the Harris street park around 7:45am.
We will walk up the hill to US21 and split up into 2 groups. One group will head north to the Peachstand and back and the other group will head south to Sutton Rd and back. (1 mile each direction)
We could use 10-12 guys to keep this an efficient and timely process. 2.0s and Ms are welcome as well as anyone who would like to participate in our community svc event.
Thank you to all who participated in 2022. Looking forward to seeing new faces as well as the HIM who assisted last year.
US 21 from the Peachstand south to Sutton Rd ( Circle K – gas station) is the road that we adopted!!
WARMUP: a lap around the lot and a circle up for COP – no squats, just the typical – windmills, merkins, planking, Broga poses, shoulder taps, imperial walkers, cherry pickers and then a mosey to the main event
THE THANG: In Valentine’s theme, 9 exercises were structured in a 10-20-30-10-20-30-10-20-30 format for one set followed by a long or short lap.
V-Ups
American Hammers
LBCs
BurpeEs
MerkiNs
Shoulder Taps
Inchworm merkins
LuNges
FluttErs
3 sets total by most and all got better then planked for the 6 and mosey back to COT
MARY: 90 seconds of protractor at various angles. Shaking of midsections were common.
ANNOUNCEMENTS: we’re executed
COT: YHTBT
Always an honor to have a holiday Q – the valentine message was to date your M’s continually – not just on 2/14 every year. Always be in pursuit of the best possible relationship to anchor your concentrica.
Thanks Triple Lindy!!
Honored,
Cyclops