Mainframe led the trail guys, YHC pointed the rest in the general direction of QT
WARMUP:
THE THANG: route – Massey st to Harris to ardrey to 160 – one mile on the dot.
Pain stations – parking lot on top of Massey hill, Nazarene church parking lot, entrance to WEP
10 jump squats and 20 merkins at each pain station
3 lap goal
MARY:
ANNOUNCEMENTS:
COT: had some marathoners visit. It was cool to see those guys up close
WARMUP: No
THE THANG: munn to left on Harris, left on Jackson, left on 160 and back to cot. Add in more of needed
MARY: Huh
ANNOUNCEMENTS: Read your newsletter
COT:
WARMUP: stretching and Mosey to adjacent lot for IW, HW, merkins, SSH & Windmill
THE THANG: Dora – 100 merkins, 200 squats 300 flutters. Injured my calf while running so had to audible to 2 sets of Jack Webb. 1st was merkin/o/h clap and 2nd was big boy / American Hammer.
Mosey back to COT for a last minute stretch.
Thanks Peach Stand for the call to lead.
mosey, warm-up, imperial walker, hillbilly walker, OH claps, windmill, Freddie, dying cockroach, stationary lunge, travolta, mt climber. Not in that order, 12-20 reps
mosey around back to some fresh air, four corners, 2 burpees in the middle, corners were 20x squats, merkins, plank jacks, LBCs
Mosey to side of HT, wall sit, pop out for 2 burpees
Mosey to the top lot my NASAs nail salon, bear crawl 2 parking spots, 1 merkin, to the end
mosey to partner DORA, 100 squats, 200 shoulder taps, 300 crunches
Mosey to side of HT, wall sit, pop out for 2 burpees
Mosey back to the top lot, 1/2 run and 1/2 exercise DORA type deal. BB sits, flutters, merkins, squat jumps
mosey
COT
Video (avail on 1st F slack channel)
announcements (bring Slapshot to all your workouts)
prayers & praises
Thank you for the opportunity <@U01CGBKBQ64>
Looks like we made it,
Barry Manilow
WARMUP:
THE THANG: ran through Baxter to front st, out to 160, through the earthfare lot to the turnaround at Gold Hill Middle – 4.5 mile round trip
MARY:
ANNOUNCEMENTS:
COT:
Accepted this Q invite before I realized it was same day as the Tortoise and Hare CSAUP. No worries – all bad decisions can be compounded with other bad decisions so decided to let her rip.
A few PAX were out running already when we started. For normal start time PAX, 2 went trails and 5 hit the streets.
Trail – enter kingsley and immediate right – continue to dogwood and stay right on dogwood all the way to Cantrell ave where you will get on Muscadine. Stay course until you get to Azalea where you will find your way back to the spillway. you will hop on Haigler and go around lake and get to timberline and bring you back to Kingsley and back to CoT.
Road – get on 160 and dodge traffic over I77. Left on sutton rd then right on front st into baxter. Continue onto settlers height/Stratford run/harvest point until you reach the end. Turn around and come back
Thanks for the opportunity to lead!
Moseyed toward back lot. Stopped for warm-up
– IW
– Hillbilly Walker
– SSH – 53 for Fogerty BD
– Merkin
Moseyed to Cindy stack. 3 rounds 5 exercises Repa start with 10 and increase 5 each round.
– OH lift
– Tricep ext
– Curls
– Squat
– Merkin
After 3 rounds moseyed to FB field. Sprints
Sprint to 30 jog back. Repeat to 50, far 30, goal line. 10 merkins after each sprint
Cross bridge head to wall. 20 Dips, 20 Bulgarian split squat 10 EL. 2 rounds.
Mosey back for 5 mins of Mary
Announcements and COT.
Thanks Bass for opportunity to lead.
WARMUP: Disclaimer Provided, Pax Count, and Routes Shared
THE THANG: Some did trails, some did their own thing, most went on the “Alabama Run”.
MARY: She was missed !
ANNOUNCEMENTS: Tortoise & The Hare, Read Your Newsletter, Sundae Ruck, Fort Mill Lawn Care Center,
COT: Always stays in CoT
WARMUP: Disclaimer Provided, Pax Count, and Routes Shared
THE THANG: Some did trails, some did their own thing, most went on the “Alabama Run”.
MARY: She was missed !
ANNOUNCEMENTS: Tortoise & The Hare, Read Your Newsletter, Sundae Ruck, Fort Mill Lawn Care Center,
COT: Always stays in CoT