WARMUP:
THE THANG:
We ran 6ish miles and came back to COT
MARY:
ANNOUNCEMENTS:
ClaveBoss 5k/10k 12/23/23
0600 wheels up
COT:
WARMUP: Mosey
THE THANG:
Mosey heart attack hill path to beach club to trail through Lake Shore to stairs behind AO
3.48 miles with couple stops for squats and hillbilly walkers
Took full 65mins
MARY:
ANNOUNCEMENTS:
Read newsletter and sign up for everything
COT:
Tackle your problems 1 step at a time
With Sky Q leading you and your brothers coming alongside you. Your circle matters when dealing with life.
WARMUP: none
THE THANG: run to downtown go through whiteville park up and over to cvs on Steele street all the way to Williamson street turn right work way back to Panera.
WARMUP: Intro and then mosey to the Lowes parking lot for warm ups. MNC, Produce Pickers, Windmills. Mosey to another corner of Lowes for Up and Down Dog, plank stretches and Mountain climbers. Continued to the Thang.
THE THANG: Four Corners. Round 1- 12 Big Boys then bear crawl, 12 Big Boys then nur, 12 Big Boys then crawl Bear, ended with 12 Big Boys then run.
Round 2- 12 flying Squirrels then Karaoke, 12 flying Squirrels then nur, 12 flying Squirrels then Karaoke, finally 12 flying Squirrels then run.
Message: asked everyone to say what they were thankful for on Thanksgiving.
Ran to the back of the building where Empire is located for some wall sits, balls to the wall and more wall sits. Ran back in front of F45 for some monkey humpers then back to COT for Mary.
MARY: Flutters, hammers, Burpees, MT with Wine Makers and lbc.
ANNOUNCEMENTS: Golf, D2D, Party and team competition
COT: Prayers for family, marriages and those traveling.
WARMUP: mosey to the high school gym parking lot for:
Windmills x 10 (d/c, i/c)
Cherry pickers x 10 (i/c)
Imperial walkers x 10 (I/c)
Hillbilly walkers x 10 (I/c)
Seal jacks x 15 (I/c)
Plank
Down dog, walk dogs
Merkins x 10 (I/c)
Should taps x 10 (I/c)
Hand off to warning track for the main event
THE THANG:
Light poles are the Diamond
4 rounds
Home base – pole 1 – 5 burpees
1st base – pole 2 – 10 Bobby hurleys
2nd base – pole 3 – 15 LBC’s
3rd base – pole 4 – 20 merkins
Mosey to hill out to Munn road
Partner DORA – partner 1 runs, partner 2 does exercises and then flapjack
100 – Shoulder Taps
200 – LBC’s
300 – squats
On to the high school wall for BTTW. Holding for an excessive period of time. Once time was called pax moseyed to COT
MARY: Time for one minute of flutters.
ANNOUNCEMENTS: yes
COT: 5th core principle
Warning Track and YHC were given AAR’s and pax were dismissed after COT.
Always a privilege to see an accelerating HIM rise at The Coach’s Box. T-Claps Warning Track.
👁️
WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Hillbilly Walkers, Strawberry Pickers
THE THANG: Cheese Shredder,
The following exercises were done in groups of 3 with 10-15-20 rep counts: Dips, Plank Jacks, Mountain Climbers, Squats, Step Ups, Calf Raises, Merkins, Derkins, and Carolina Dry Docks. After each round we ran around the parking lot.
MARY: American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: say hello and set your watch
THE THANG:
Run down 160 to left at Baxter Bubble mushroom pool
Do loops around Berkshire and run back
MARY:
Touch your toes
ANNOUNCEMENTS:
Attend all fundraising events
COT:
Don’t mess with Gears efficiency as he runs a tight ship
Prayers and Praises 🔥👆🏻
WARMUP:
THE THANG: exit Kingsley side entrance onto 21; left on 160; follow 160 through town via Tom hall to banks; right on banks; right on confederate; left on main; head back to cot
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Dynamic warmup with running, lunges, karaoke, shuffling to various locations and performing various exercises
Side straddle hops
Hill Billy walkers
Merkins
Low slow squats
LBCs
Hello Dolly’s
Derkins
Dips
Step Ups
THE THANG:
Up and down hill at main entrance
Accumulating exercises ever stop
1 Merkin down the hill
1 Merkin 2 big boys up the hill
1 Merkin, 2 Big boys, 3 plankjacks down the hill
Get the idea
4 full squats
5 burpees
6 Wide Arm Merkins
7 SSHs
8 Flutters
9 Jump Squats
10 Donkey kick
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Dynamic warmup with running, lunges, karaoke, shuffling to various locations and performing various exercises
Side straddle hops
Hill Billy walkers
Merkins
Low slow squats
LBCs
Hello Dolly’s
Derkins
Dips
Step Ups
THE THANG:
Up and down hill at main entrance
Accumulating exercises ever stop
1 Merkin down the hill
1 Merkin 2 big boys up the hill
1 Merkin, 2 Big boys, 3 plankjacks down the hill
Get the idea
4 full squats
5 burpees
6 Wide Arm Merkins
7 SSHs
8 Flutters
9 Jump Squats
10 Donkey kick
MARY:
ANNOUNCEMENTS:
COT: