Warmup – none
Mosey to Gold Hill Middle Hill.
Goal was Ladder on 10 light poles at never ending hill in back of school.
Every light pole 5 burpees, 10 squats, 10 big boys.
After run back 3.5-4 miles late we just made 6am COT.
Pre-run at 0445 for those that set alarms…
WARMUP: yog around parking lot and them SSH, WM, baby arm circles while waiting for Grout to get out of the bathroom. Grab Cindy and rifle carry down to the lower parking lot near Oak Academy
THE THANG:
4 legged starfish
Center Exercise: Block Core Series
Each time PAX return to the center, they complete the following:
10 Block Flutters (block press)
10 Block LBCs (hold block above chest while crunching)
10 Block American Hammers
After completing the core series, PAX choose a new station to run to.
The 4 Starfish Stations
Station 1: Block Overhead Lunges
Exercise: 20 Lunges (10 each leg) holding the block overhead
Return to Center for core series after completing lunges.
Station 2: Thrusters
Exercise: 15 Thrusters
Return to Center after completing thrusters
Station 3: Block Swings
Exercise: 15 Block Swings
Return to Center once finished for core series.
Station 4: Block Rows
Exercise: 15 Bent over rows
Return to Center for core series after completing rows
After round 1 take a active recovery jog around parking lot and then repeat.
After completing round 2 – murder bunny back to ROTC house
MARY: Hello Dolly, LBC, box cutters, 6ct burpees
ANNOUNCEMENTS: thanksgiving convergence, marathon tomorrow, sign up for Christmas party
COT: yup
WARMUP: Mosey to WEP Ampitheater. 20 SSH, 10 Hillbilly Walkers, 10 Windmills
THE THANG:
Board of Pain:
Round 1:
5 Burpees
10 Merkins
15 CDD’s
20
25 American Hammers
30 LBC’s
35 Monkey Humpers
40 Flutters
45 Mountain Climbers
50 Squats
Run to top of hill / stop sign
Round Two:
Rinse and Repeat but drop Squats.
5:55 run back to COT
MARY: None
ANNOUNCEMENTS:
COT:
WARMUP: Run around Earth Fare and out to cul de sac last bank
THE THANG: Fartlek style morning with various periods of hard running intermixed with some moseys and a helping of Hand Release Merkins and Monkey Humpers. Strong push by all pax!
MARY: She came for the ride throughout and did her thing at each stop as the pax regrouped
ANNOUNCEMENTS: Xmas party, clave Boss, Thanksgiving convergence
COT: Shout out to veterans on this Veterans Day! Plus a prayer to soften men’s hearts in these challenging times and year end season.
Lots of jokes. small ball jokes. snatch jokes. runner jokes.
WARMUP: carry the bells to the top of the steep hill near entrance. SSH, Windmills, Produce Pickers all in cadence
THE THANG:
3 sets of a 9 round tabata (40 seconds on 20 seconds off) with an active recovery between each set
9 rounds:
Thrusters
Bent Over Rows
Swings
Halos
American Hammers
Chest Press
Snatch
OH Tricep extension
Goblet Squat
(third round I swapped a few exercises out so ended up with some deadlifts, curls, skull crushers, LBCs mixed in).
Active recovery included mosey up and down steep hill a couple times between sets 1 and 2, bear crawling down steep hill between sets 2 and 3, and an all you got sprint up the steep hill after set 3.
MARY: carry bells back to COT and in cadence flutter press, box cutters, more flutter press, and LBCs
ANNOUNCEMENTS: bourbon fundraiser tonight, Christmas party signups, Thanksgiving convergence, etc = read newsletter
COT: yup – No OYO – a lot of good dudes that can help each other through hard times here so be vulnerable with each other.
WARMUP:
All you get is an explanation of the Thang
THE THANG:
Run to Stonecrest, then up Hubert Graham to Tega Cay Drive. If you’re fast, go take a lap around their parking lot.
At the first traffic light 5 merkins and 5 BBSU. Add another 5 at each light and the traffic circle. On the way back take 5 off (5 ,10, 15, 20, 25, 20, 15, 10, 5)
MARY: none
ANNOUNCEMENTS:
Bourbon Tasting, Bethel Mens on Thursday, Thanksgiving Convergence, Christmas Party, Christmas Eve Convergence
COT:
Talked about trust. Trust each other to make better leaders of each other.
DOAH wanted his teeth kicked – I tried to oblige
WARMUP: count off – head towards baxter. Stop at 160 and Front street stoplight for 16 IC monkey humpers and 16 IC goofballs – wave to passing cars and let them know we dgaf (except helmet – he doesn’t do goofballs)
THE THANG: route through Baxter – Front street to Birkshire Heights to Downing to Morris Hunt to Gardenia to Mills to Sutton to Richards Crossing back to Front St
Stop every 1/4 mile for exercises – 6 joins in where ever we are at and takes off at the same time after each stop.
15 SSH IC – 1 Burpee OYO
14 SSH IC – 2 Burpee OYO
13 SSH IC – 3 Burpee OYO
12 SSH IC – 4 Burpee OYO
11 SSH IC – 5 Burpee OYO
10 SSH IC – 6 Burpee OYO
9 SSH IC – 7 Burpee OYO
8 SSH IC – 8 Burpee OYO
7 SSH IC – 9 Burpee OYO
6 SSH IC – 10 Burpee OYO
5 SSH IC – 11 Burpee OYO
4 SSH IC – 12 Burpee OYO
running low on time so skipped last couple stops.
Total 4 miles for all
MARY: maybe
ANNOUNCEMENTS: newsletter
COT: yup
WARMUP: Ran out of parking lot
THE THANG: looped to Banks Trail and back
WARMUP: gathered up, ran to the top of the hill and into the parking lot. Quick round of SSH, 5 burpees, more SSH and 4 burpees. Low slow squat and some hillbilly walkers. Ran down the hill and to WEP playground.
THE THANG: Partner up for some Dora.
– 100 pull ups (realized there weren’t any pull up bars so you figured it out)
– 200 merkins
– 300 squats
– Timer was partner running around the playground
Ran to engineering parking lot in the front and found the wall. Did a wall sit where the pax held the sit while we went down line and did 5 press ups on the wall, 2x.
Wrapped by going to the big hill and did this 3x up and down.
MARY: we did this for about 2 min.
ANNOUNCEMENTS: yes
COT: of course
WARMUP: Mosey to Braden Pool 20 SSH
THE THANG:
Simple winkie to prep for running season.
Braden Loop w/ 3 Pain Stations: (5 Lieutenant Dan’s @ each)
1. Braden Pool
2. 160 & Braden Pkwy
3. 160 & Emory Ln.
4 loops & 4.1miles for most PAX today.
5 loops for <@U5DLC6D7X> as he was the king today!
MARY: None
ANNOUNCEMENTS: Golf Outing, Prayers for Soup to Nuts 2.0 with Pneumonia
COT: