Disclaimer Shared
WARMUP: None
THE THANG: Trails or Roads Route Shared
MARY: she was missed
ANNOUNCEMENTS: the sweaty Barry coming up. Read your newsletter
COT: Don’t forget about one another, always have another’s SIX! Reach out to each other and encourage and support. We all carry burdens that we don’t share. You never know when one of us needs a NOD more than you know.
WARMUP: Yes SSH, Nightclubs, Imperial Walkers, Merks, Squats, Stretching, Mosey, and Seal Jax.
THE THANG: Starting with Crazy 8s that offered up 3 exercises per lap. Merks, Squats, Bigboys. Mosey to hill for some Bear Crawl w Merkin stops at each light pole.
Reps were 2x 4x 6x 8x 10x
Followed up by a round of 7s ( BombJax and Bigboys)
Heading back to some Mary.
MARY: yes 4 minutes
ANNOUNCEMENTS: Con- verg-ence on the 4th
COT: FNG and prayer for healing and safe travels
WARMUP: Disclaimer Given & We Warmed Up with the Following: SSH, Cherry Pickers, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs,
THE THANG:
Mosey down towards the bleachers where work was done with some juicy tunes:
Multiple Sets with Alternating Reps of 5, 10, 15, 20 Exercises:
SSH, Lunges, Slow Low Squats, LBC’s, Air Bomb Jacks, Calf, Raises, Merkins, Donkey Side Kicks, Glute Bridges, Planks, Honey Mooners, Walk the dog, Broga-ish, Moroccan NC, Dry Docks, Shoulder Taps, Flutter Kicks, All reps were done.
MARY: In alternating fashion pax called out the follow movements: Box Cutters, Hello Dolly’s, Merkins, Glute Bridges, SSH, Moroccan Night Clubs, Cherry Pickers, too many to be named
ANNOUNCEMENTS: 4th July Convergence, Sweaty Barry, Bethel Church, Summer CSAUPS
COT: Always Stays in COT
We ran to the river district down harvest point and back.
Did an out and back to Tega Cay Walmart. Some did trails. One rucked. Some did 11.
ANNOUNCEMENTS:
Convergence, men’s shelter and CSAUPS
COT: Health and blessings.
Ran 1 mile loop 3-4 times with 4 corners
20 Burpees
40 Merkins
60 Donkey Kicks
WARMUP: Pre Run/Walk for some, then disclaimer given with shared route and counted 15 HIMs
THE THANG: The Route roughly +3.5 miles:
Founders to Munn Rd, Left on Munn, Left on Harris St, gingerly cross over Hwy 21, Left on Jackson, and Left on Hwy 160 towards COT. Some ran trails, some did not, some ran in pairs and some did not. All Pax accounted for at the end.
MARY: She was absent yet again!
ANNOUNCEMENTS: July 4th Convergence, July 4th Bethel Men’s Shelter (Venmo Donations please), 10th Year Anniversary at Slow Burn ( is on Q), 6/28 Acceleration Project, and Sign Up for Lawn Care duty at Fort Mill Care Center.
COT: Look after each other, we are the family we choose to be.
Started with broga did a little mosey. Dips and derkins at tables. Did some more running to loosen up. At basketball court Warmup SSH, overhead claps, Moroccan knight clubs then some running again on the court. Slow mosey to football field. Did 10,20,30,40 exercises for BASS big boys, American hammers, sSH and seal jacks. Mosey to Cindy for curls squats and overhead press. Then we did some light poles burpees, overhead claps, hello dolly’s , dips, plank jax, amer hammers, squat jumps, seal jax, flutters, lunges, CDD, mtn climbers, and LBCs. Yes it took 45 minutes.
Announcements shovel flag transfer and prayers.
Missing Rebel, Esso stepped up and declared the run to Walmart. All cooperated.
Looking forward to July 4th convergence, Triple CSAUP, Live Right Acceleration this Friday.
Please consider signing up for lawn mowing at Care Center.
Aye…
St Paul’s Episcopal
5 burpees
Unity Pres
5 burpees
10 merkins
St John’s UMC
5 burpees
10 merkins
15 squats
First Baptist
5 burpees
10 merkins
15 squats
20 lunges
Church of God
5 burpees
10 merkins
15 squats
20 lunges
25 mountain climbers
Sisk Memorial Baptist
5 burpees
10 merkins
15 squats
20 lunges
25 mountain climbers
30 flutters
Nazarene
5 burpees
10 merkins
15 squats
20 lunges
25 mountain climbers
30 flutters
35 American hammers
Attempted to visit Community Pres, but turned back early and still arrived late. Hard work was still done