I rucked. Others ran. Around Kingsley and back.
WARMUP: SSH / Cherry Pickers / 5 Windmills (crowd wasn't happy with the low quantity) / one lap around the lot dodging geysers.
THE THANG:
AMRAP CIRCUIT. 5 pairs of PAX. One pair leaves to do a lap with Cindys, Sandbags or KB the rest do AMRAP work.
Merkins, American Hammers, Jump Squats, Mountain Climbers, Flutter Kicks, Lunges After the circuit, run a lap. Repeat. Times 4 and 5 we swapped to Wall sit variations along the pilates wall.
Core Finisher
Hold a Bear Plank 60s, Back plank 60s, Side plank 30s each, dead bugs (IC), Toe touches and Gas Pumpers.
MARY: Core Finisher
ANNOUNCEMENTS: Newsletter and Bethel
COT: Yes
WARMUP: Mosey to behind the stadium via pedestrian bridge
Hold plank until 6 arrived
Exercises in cadence
Windmills
Cherry pickers
Imperial walkers
Hillbilly walkers
Seal jacks
Merkins
Mountain climbers
THE THANG: Mosey to the back parking lot for a view of the Space X rocket experiment and DORA with rocks
Partner 1 runs, partner 2 exercises then flapjack.
100 merkins
200 flutters with the rock press
300 goblet squats with rocks
Return the rocks to their rightful place.
Mosey on to the light poles where exercises were done in cadence at each one moving back toward COT
Merkins
Mike Tyson’s
LBC’s
Carolina Dry Docks
Monkey Humpers
Mosey a lap around the front lot
MARY: A few exercises called – Boxcutters among others
ANNOUNCEMENTS: Always
COT: 5th core principle
NMM: We post to get better and be there for those in the circle with us, who we support and love. Shoulder burdens with others. They get a bit lighter and more tolerable. The workout makes us just a bit more resilient in the face of challenges.
For whom are you showing up today? 👁️
WARMUP: None
THE THANG: 4 mile loop down to Bojangles and back to Bob Jones Stadium
MARY:
ANNOUNCEMENTS: Fort Mill Lawn Care service opportunities
COT: Closed in prayer
WARMUP: Non existent
THE THANG: Super simple…running with push-ups, V-ups and American Hammers.
At every stop, the PAX would perform:
5 V-Ups, 10 Merkins, 15 American Hammers
Here's the route we took:
Up Massey and R/T Harris St.
Stop at Church of the Nazarene for the prescribed exercises (PE).
Continue down Harris St to the entrance of Harris St park for PE.
Head up Jackson St and stop at the intersection with Sidney Johnson St for PE.
Continue up Jackson St to the intersection with N. White St. for PE.
L/T onto Clebourne St into FMRX for PE.
Continue on Clebourne to the intersection with Springs in the public parking lot for PE.
Continue down Springs to the end for PE.
R/T Summersby St to Unity for PE.
Run up Unity to the intersection with Hill St for PE.
Run up to the Post Office parking lot for PE.
R/T Tom Hall back to the public parking lot for PE as time permits.
Back to COT.
MARY: See above.
ANNOUNCEMENTS: Lots.
COT: Like they do.
Changeorder wrote it out in chalk at the ballroom if you wanna see the workout.
WARMUP: OYO
THE THANG: old and new Kingsley, with side pieces to add up to 4.6
MARY: no
ANNOUNCEMENTS: yes
COT: yes
WARMUP: guessing who was getting extra credit
THE THANG: running mostly
MARY: various shenanigans and rounding off runs
ANNOUNCEMENTS: heart walk thing, talk to Sasquatch, everybody will be there
COT: coffee at Panera
6@6 is an AO, it’s starts at 6 on Sat, we typically shoot a pre-video at the start and include the rest of the proper COT stuff at the end. We will credit early and late starts from Panera, assuming we know you exist.
All other videos and use of the name is purely shenanigans.
WARMUP: yea, near the second worst dumpster in The Fort. We moved quickly toward the pediatric dentist office
THE THANG:
Mike Tyson in cadence 10
lunge walk down
Mike Tyson in cadence 10
lunge walk back
Did the same thing with mode of transport changes:
reverse lunge walk
bear crawl
crawl bear
Found the Sherwin Williams wall for some people's chairing
Headed back with some stops for:
Squats 10
Split Squats 20 (10 each leg)
MARY: yea, for about 7 minutes….
ANNOUNCEMENTS: Stuff the Bus went well!
COT: Was held.
Disclaimer Shared
WARMUP:
10 Wind Mills
10 Moroccan night clubs
10 Imperial Walkers
10 Hillbilly Walkers
THE THANG:
Round
Run
Station
First Round
400m
10 reverse lunges each leg
2nd Round
400m
10 burpees
3rd Round
400m
20 merkins
4th Round
400m
25 squats
5th Round
400m
30 mountain climbers
6th Round
400m
20 dips
7th Round
400m
15 step-back lunges + 15 calf raises
8th Round
400m
45-sec plank
9th Round
400m
20 alternating Bonnie Blairs or 20 step-ups
10th Round
400m
30-sec burpee AMRAP
MARY:
Glute Bridges
V-Ups
ANNOUNCEMENTS:
Newsletter, La Grama, etc
COT:
Always stay in COT.
