Ran 1 mile loop 3-4 times with 4 corners
20 Burpees
40 Merkins
60 Donkey Kicks
WARMUP: Mosey around parking lot.
20 ea. SSH
10 ea. Goofballs
10 ea. Hillbilly Walkers
10 ea. Cherry Pickers
10 ea. Moroccan Nightclubs
carry bells to student parking lot for a board of pain
THE THANG:
Round 1:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 40 Overhead Press
– 45 Chest Press
– 50 Squats
– 1 lap around cones
Round 2:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 40 Overhead Press
– 45 Chest Press
– 1 lap around cones
Round 3:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 40 Overhead Press
– 1 lap around cones
Round 4:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 1 lap around cones
MARY: none
ANNOUNCEMENTS: read the newsletter
COT: Prayer’s health & travel
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: Pre Run/Walk for some, then disclaimer given with shared route and counted 15 HIMs
THE THANG: The Route roughly +3.5 miles:
Founders to Munn Rd, Left on Munn, Left on Harris St, gingerly cross over Hwy 21, Left on Jackson, and Left on Hwy 160 towards COT. Some ran trails, some did not, some ran in pairs and some did not. All Pax accounted for at the end.
MARY: She was absent yet again!
ANNOUNCEMENTS: July 4th Convergence, July 4th Bethel Men’s Shelter (Venmo Donations please), 10th Year Anniversary at Slow Burn ( is on Q), 6/28 Acceleration Project, and Sign Up for Lawn Care duty at Fort Mill Care Center.
COT: Look after each other, we are the family we choose to be.
WARMUP:
SSH
Low slow squat
Merkins
To show the FNG how we do cadence
THE THANG:
Yog to Harris Street Park
Bear crawl across the basketball court
Lunge walk back
10 step ups
10 dips
10 derkins
5 pull-ups
yog to WEP via Jackson/Ridge/Park/Calhoun
7s on a hill:
Sumo squats at the top
Flutters (later changed to big boys facing uphill)
bear crawl up the hill, yog down the hill
Yog to the hill near COT
MARY:
Sprint to the top of the hill
ANNOUNCEMENTS:
Pints and Padres
CSAUPS
Convergence 7/4
Bethel 7/4
COT:
Flew past “chessticles” took a left turn at “Roethlisburger”, dove under “chili dog” to land at “Skyline” for FNG
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.
Warmup
SSH
Windmills
Imp walkers
Hillbilly walkers
Michael Phelps
Plank- yoga stretches
Merkins
Carolina dry docks
Sandbag carry to big hill, down trail. Hill is off on left side. Mode of transport was lunges and bear crawls alternating, everyone got to do all three..
Reverse bear crawl up hill
11s
burpees at top of hill
Sandbag toss at bottom
A few finished and most got to 9 tosses, Walker was king
Sandbag carry back and to amphitheater
Ab lab
Lazy Dora
Partner planks with sandbag on back for 60sec, after a minute I changed it to 30 seconds and then we ended up back at a minute- would do it differently next time but it was still fun
Other person or two depending on group size do the following exercises for 2 sets each…
American hammers
Flutters
Big boys
Rd 2 wall planks while holding coupons,
Calf raises
Monkey humpers
WARMUP:
15 “latecomer” burpees
Side-straddle hops
Big arm circles
Michael Phelps
Sumo-Squats
Don Quixote
Mosey
THE THANG:
10 / 20 / 30 reps in pairs
Base 1: Merkins with fist-bump
Base 2: Bobby-Hurleys
Base 3: Big Boy sit-up fist-bump
Base 4: high-low twist pass (both sides)
In between bases: bear crawl
10 rep speed round around bases
Mosey around parking-lot back to Lazarus
MARY:
Stretching
ANNOUNCEMENTS:
Include M’s contact info on Slack profile
HIM camp on June 21
COT: COT and close out
Humid morning
WARMUP: ruck to stoplight and do in cadence warmup things
THE THANG:
Ruck toward walmart with 5 minute timer repeating…
5 manmakers, 10 ruck curls, 15 squats
Got over 2 miles and about 11 rounds
MARY: core work in cadence
ANNOUNCEMENTS: newsletter
COT: yup