We ran to QT and back twister did not follow. He went rogue and took a different path the end.
WARMUP:
THE THANG: Suicides on Williamson st starting at church to banks. 10 merkins and 20 monkey humpers at each of the 6 stops. +1 burpee everytime you hit the start
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: run to WEP, loop WEP and back
Ruck
MARY:
ANNOUNCEMENTS:
COT:
Muggy morning but 20, yes 20 PAX showed their intestinal fortitude by taking on the board of pain. Several new comers to the board and everyone did great! We even had an FNG brought by Mater. It was also my 50th birthday! Honored for everyone to come out and work hard.
WARMUP: No warm up
THE THANG: Complete each exercise before moving to the next. Recovery run in between exercises.
MARY:
ANNOUNCEMENTS: Bethel Mens Shelter Thursday. July 4th convergence with Rock Hill.
COT: marriages, health
WARMUP: Chatter
THE THANG: 6 miles through downtown Ft Mill via 160
MARY: Nah
ANNOUNCEMENTS: yes
COT: Worth the Time
WARMUP: mosey with stops for some exercises
THE THANG: 11’s
11 stations 3 levels each level had accumulating exercise moves 10 reps each
Run down hill for 11 merkins and run back
Hard spring g to finish
MARY: gas pumpers
ANNOUNCEMENTS: read newsletter
COT:
Twister was there
Shady and Jekyll ran
Barry complaint it was too hot
WARMUP: Side Straddle Hops (SSH)
• Imperial Walkers
• Hillbillies
• Merkins
THE THANG: Run to Baby Jesus church from COT.
1 Copperhead Squats
2 Big Boys
3 Bomb Jacks
4 Merkins
5 LBCs (Little Baby Crunches)
6 Jump Squats
7 Shoulder Taps (Both shoulders = 1 rep)
8 Apolo Ohno (Both sides = 1 rep)
9 Monkey Humps
10 purbees
MARY:
ANNOUNCEMENTS:
COT:
Family health issues, kids, parents, teachers finishing school; anniversaries; sons going into harm's way to help others; PAX health both mental and physical; and more.
Thanks for the opportunity to lead.
Blessings
-Spike(Madhan)
Favorite of YHC. 4 corners. Stopped at each corner to do the following.
Round 1- 1 burpee at each corner
Round 2 – 1 burpee, 2 SSH at each corner
Round 3 – 1 burpee, 2 SSH, 3 Run Stance Switch
Round 4 – 1 burpee, 2 SSH, 3 Run Stance Switch, 4 merkins
Round 5 – 1 burpee, 2 SSH, 3 Run Stance Switch, 4 merkins, 5 plank jacks
Round 6 – 1 Burpee, 2 SSH, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 7 – 2 SSH, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 8 – 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 9 – 4 merkins, 5 plank jacks, 6 box cutters
Round 10 – 5 plank jacks, 6 box cutters
Round 11 – 6 box cutters
WARMUP: Mumblechatter
THE THANG: 6 miles with a loop around WEP and a loop around Kingsley ( or modified with Alabama) Up 160 and back down 160z
MARY: nope
ANNOUNCEMENTS: Yep
COT: Yes – Announcement and Coffee
WARMUP: stretching and grunting
THE THANG: Alabama
MARY: coffee & one word
ANNOUNCEMENTS: trash pick up
COT: @ coffee