WARMUP:
THE THANG: we ran to QT and back. Fogarty is always picking up trash and did someone a favor by picking up a crescent wrench.
MARY:
ANNOUNCEMENTS:
COT: forgiveness, contentment, new drivers and business ventures
Pre-run with Rolloff
WARMUP: nope
THE THANG: majority went to trails, some went through downtown to complete part of the zipper, some rucked.
All made it back for CoT
MARY: nope
ANNOUNCEMENTS: newsletter
COT: yup
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
Disclaimer Shared
WARMUP: None
THE THANG: Trails or Roads Route Shared
MARY: she was missed
ANNOUNCEMENTS: the sweaty Barry coming up. Read your newsletter
COT: Don’t forget about one another, always have another’s SIX! Reach out to each other and encourage and support. We all carry burdens that we don’t share. You never know when one of us needs a NOD more than you know.
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…
Did an out and back to Tega Cay Walmart. Some did trails. One rucked. Some did 11.
ANNOUNCEMENTS:
Convergence, men’s shelter and CSAUPS
COT: Health and blessings.
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.