Moderate Mobility

WARMUP: yes, of course!

THE THANG: carry a sandbag from Clickbait’s collection while partner does some exercises.
Also did a cumulative merkin & squat series parking space to parking space

MARY: flutter and side plank

ANNOUNCEMENTS: read your newsletter. There’s a link on the homepage

COT: prayers for aging parents

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Dave Lyle to Gold Hill and back????

WARMUP: None

THE THANG: 1.75 out and back for a total of 3.5 miles. Option to add on 2 loops around the very large building for another half mile.
MARY: Yes – handful of the fast runners
ANNOUNCEMENTS: CSAUP, Bethel Men’s Shelter, Litter Pick up coming soon, Canoli Run….
COT:Well done well attended and knocked out in a timely manner.

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What’s in a Name?

WARMUP: Mosey to Springs Global business parking lot next to WEP, SSH, deep stretches, downward digs, honeymooners.
THE THANG: Mosey to Fort Mill Pharmacy parking lot. Partner up, 100 push-ups, 200 lunges, 300 LBCs in rotating fashion. Mosey back to WEP. Each swing around the park was a designated pain station complete with F3 cards. Getting to know the origin of the Pax’ nicknames was worth the pain!
MARY:
ANNOUNCEMENTS: upcoming Blood drive, Olaf’s open invite to serve the community.
COT: Prayers for Clickbait’s recuperation, Portal’s move & new employment, Culture Club’s daughter & newborn grandchild

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Jack and Dan

We had 14 men show up at the Minnow Pond flag this morning. @funhouse carried the flag to the AO this morning from his house. @cakeboss launched early continuing his Boston marathon training. After the pledge, we began the journey around town.

1st stop, the pharmacy on 160: Exercise – Jack Webb – 10/40 count (merkins/ O/H Claps)
2nd stop, WEP: Exercise – Ltn Dan – 10/40 count (Squats/Lunges)
3rd stop, Naz Church : Exercise – Jack Webb – 11/44 count.
4th stop, Parking lot across from Little Caesars – Ltn Dan – 11/44 count.
5th stop, parking lot (Watson St): Exercise – Jack Webb – 12/48 count.
6th stop, Footloose: Exercise- Ltn Dan – 12/48 count.
7th stop, parking lot (Watson St): Exercise – Jack Webb – 13/52 count.
8th stop, Footloose: Exercise- Ltn Dan – 13/52 count.
9th stop, parking lot (Watson St): Exercise – Jack Webb – 14/56 count.
10th stop, Footloose: Exercise- Ltn Dan – 14/56 count.
11th stop, Main Street: Exercise – Jack Webb – 15/60 count.
12th stop, COT: Exercise- Ltn Dan – 15/60 count.

Full disclosure: I didn’t feel the workout was difficult enough. I thought I had a great idea to combine running with a Jack Webb and Ltn Dan exercise at each stop, but it just didn’t cut it. We came up short on mileage. We did stick together and figured out some of the more difficult grammatical challenges. If you are like me, I go back to the drawing board and try to do better next time.

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Jack and Dan

We had 14 men show up at the Minnow Pond flag this morning. @funhouse carried the flag to the AO this morning from his house. @cakeboss launched early continuing his Boston marathon training. After the pledge, we began the journey around town.

1st stop, the pharmacy on 160: Exercise – Jack Webb – 10/40 count (merkins/ O/H Claps)
2nd stop, WEP: Exercise – Ltn Dan – 10/40 count (Squats/Lunges)
3rd stop, Naz Church : Exercise – Jack Webb – 11/44 count.
4th stop, Parking lot across from Little Caesars – Ltn Dan – 11/44 count.
5th stop, parking lot (Watson St): Exercise – Jack Webb – 12/48 count.
6th stop, Footloose: Exercise- Ltn Dan – 12/48 count.
7th stop, parking lot (Watson St): Exercise – Jack Webb – 13/52 count.
8th stop, Footloose: Exercise- Ltn Dan – 13/52 count.
9th stop, parking lot (Watson St): Exercise – Jack Webb – 14/56 count.
10th stop, Footloose: Exercise- Ltn Dan – 14/56 count.
11th stop, Main Street: Exercise – Jack Webb – 15/60 count.
12th stop, COT: Exercise- Ltn Dan – 15/60 count.

Full disclosure: I didn’t feel the workout was difficult enough. I thought I had a great idea to combine running with a Jack Webb and Ltn Dan exercise at each stop, but it just didn’t cut it. We came up short on mileage. We did stick together and figured out some of the more difficult grammatical challenges. If you are like me, I go back to the drawing board and try to do better next time.

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The Carpenter

*WARMUP:*  side straddle hop, merkin
*THE THANG:* Kettle Bell one arm swing with three second pause overhead 10rep per arm double arm overhead with 3 second pause 15rep 20 swing and catch in opposite hand Sumo Squat 25 between each set run 75 yards do 10 hand release merkins then run back second set was one arm snatch overhead 10 reps bent over one arm row 15 swing catch 20 last set is rinse and repeat of first one

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The Carpenter

*WARMUP:*  side straddle hop, merkin
*THE THANG:* Kettle Bell one arm swing with three second pause overhead 10rep per arm double arm overhead with 3 second pause 15rep 20 swing and catch in opposite hand Sumo Squat 25 between each set run 75 yards do 10 hand release merkins then run back second set was one arm snatch overhead 10 reps bent over one arm row 15 swing catch 20 last set is rinse and repeat of first one

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Where’s the Shower Curtain

Shower Curtain was on Q, but no showed. The PAX stepped up

WARMUP: band camp led

THE THANG: rebound had a cardboard workout in his car. It was very arm heavy. Bells at one end and partners. Cumulative 120 reps of things at the far end. The bell exercises were AMRAP (and very arm focused). The AO isn’t called the Legory.

Band Camp led then for movement between two parking spaces. 10 swings, bear crawl, 10 cleans, bear crawl. Eventually that shifted to 5 man makers, lunge walk with a pass through.

Backdraft led us to the wall.
Step ups
Dips with the bell in the lap
Hip thrusts or big boys

Return to COT via a modified over head carry and indigenous peoples run

ANNOUNCEMENTS: read your newsletter

COT: yep

Hope Shower Curtain is alright

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