WARMUP:
THE THANG: 3.3 miles. 2 Loops in Kingsley
MARY:
ANNOUNCEMENTS: Bethel, Bus, Care Center
COT: Schools, Marriages & Minds
Omitted! All Veteran PAX
WARMUP: shared route, some pre stretched others pre walked
THE THANG:
Right on Munn
Left on Old Kingsley
Cross Hwy 160
Left on Sun Belt Drive
Lap around lot perimeter
Out on Wamsutta to Hwy 21
Back to Kingsley loop x 2-3 laps
Back across to 160 to COT
MARY:
She was missed
ANNOUNCEMENTS:
Newsletter, Bethel, Trash Pickup, La Grama, Stuff the Bus
COT: Always in our hearts.
WARMUP:
THE THANG:
Run to willowbrook neighborhood. Loop the hood and back down 6th and head toward oak ridge elementary. Stop for a quick prayer for the start of school and back to COT.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Stretch, SSH, Merks, Squats, HoneyMooner, Cherry Pickers. LBCs and a Mosey.
THE THANG:Rinse and Repeat – bench work – Dips, Irkins. step Ups. Crazy 8s – with Squats and OH Claps in the middle.
Finished up with 5 exercises 5-10-15 reps ( SSH, Merks, BBS, PlankJax, Squats) we completed 5 rounds with a mosey around parking lot between sets.
MARY: 3 mins of Mary, flutters Box cutters, LBCs – time ran out as we got to Barry Manilow ( phew)
ANNOUNCEMENTS: Stuff the Bus, Bethels men shelter, Litter pick up coming soon.
COT: Prayers shared by each Pax
WARMUP:
THE THANG: run over to Masons Bend down through Harris, 2 miles out, 2 miles back
MARY:
ANNOUNCEMENTS:
COT:
We ran
WARMUP: not really
THE THANG: to WEP, Bama, Hardees loop, home
MARY: no
ANNOUNCEMENTS: buy some garlic bread and sign up for Bethel Men’s Shelter
COT: yes
Follow by a fresh light roast at Panera
WARMUP: meet and greet
THE THANG: run through the bubble
MARY: was a fine girl
ANNOUNCEMENTS: Rob says USC is different than Southern California
COT: pray more worry less
Started with a mosey run
Warmup: SSH, Windmills, Imp Walkers, LSS, arm circles, peter parkers, plank stretches
-Run-
Do-run-do routine:
At baseline do 15 bobby Hurleys, run to halfway point, do 15 bobby Hurleys, run to far baseline and do 15 bobby Hurleys. Plank for the six.
Repeat doing 10 merkins and bear crawling
-Run-
Bench work: Step ups, dips, squats, derkins, calf raises
-Run-
Wall work:
Wall sit, run out and do CDDs, back on the wall.
Wall tar jais in cadence.
Leg lift dora: Partner one runs, partner two does leg lifts, switch, go to 100 cumulative.
-Run-
Simon says: smurf jacks, squats, some other things
Ball toss: pax in circle and toss the 15lb slam ball to each other.
Talked about Carolina Day 6/28/1776, battle of Sullivan’s Island.
WARMUP:
Lead by Snooker. Did a great job.
THE THANG:
Moseyed around a bit, then landed at a parking lot with 4 cones set up about 50 yards apart. The thang was to do 11's, but across 4 corners.
Corner 1 – 10 Merkins. Next lap will be 9.
Lunge walk to Corner 2
Corner 2 – 1 Bombjacks. Next lap will be 2.
NUR to Corner 3.
Corner 3 – 10 Squats. Next lap will be 9.
Bear Crawl to Corner 4.
Corner 4 – 1 Mountain Climbers. Next lap will be 2.
Run to Corner 1.
Repeat until the "11's" exchange is complete.
Finished right on time.