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Over The River And Around The Cones

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WARMUP: merkins, squats, MNCs, stretches
THE THANG: 8 stations with running to the other end of parking lot and returning to each station until the routine was complete. Stations consisted of merkins, squats, calf raises, IC flutter kicks, and burpees. Afterwards, did a 7 routine with hand clap merkins (3 different options to choose from) and jump squats on the other end. Finished with 20 squats at COT.
MARY: 62 IC Freddie Mercuries, 100 IC flutter kicks during cone station routine.
ANNOUNCEMENTS: Rock Hill 10 year anniversary activities from 4/28 thru 5/4 with convergence on 5/4.
COT: Prayers were lifted for specific needs.

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Block Burpee Blast @ Ring of Fire

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WARMUP: The Usual
THE THANG: Block and burpees
MARY: Run the hill
ANNOUNCEMENTS: Newsletter
COT: Cake Boss send off

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Super 7 and a Burpee Mile

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WARMUP: extended warmup with the usual suspects
THE THANG: mosey to the back wall of the school for some wall sits/exercises. Then to the track for the Burpee Mile= stop at 3 spots along the track & do 3 then 6 then 9 Burpees. Rinse & Repeat for 4 loops. Stole idea from . #crowdpleaser
Finished up with Jack Webb
MARY: no time
ANNOUNCEMENTS: Jaeger, Amrap 4 Autism
COT: great reminder from to reach out to a Pax that you may not have seen in a while.

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Hard Core

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WARMUP: Disclaimed the group and we started to Mosey around the COT parking lot. While moseying we did some buttkickers, high knees, & karaoke. Made it to the 1/8 mile track area and circled up. Performed SSHx7inCadence, 1 burpee oyo, WindMillsx7inCadence, 2 burpees oyo, CherryPickersx7inCadence, 3 burpees oyo, HillbillyWalkersx7inCadence, 4 burpees oyo, & ImperialWalkersx7inCadence. Group was ready to roll.

THE THANG:
AB BOP:
100 – LBCs
90 – Flutters
80 – Freddy Ms
70 – American Hs
60 – Mountain Climbers
50 – Reverse Crunches
40 – BigBoySitups
30 – Straight Lower Leg Lifts
20 – V-Ups
1 minute plank

Starting at the top of the list PAX were asked to take a lap around the 1/8mile track after completing the 1st exercise. While running the lap PAX started with 1 burpee and then half way around completed 1 burpee. Burpee counts increased by 1 for every lap. 10 Exercises = 520 total reps, 10 laps = 110 total burpees. Add in the warmup mosey and we covered 1.5miles.

MARY: No time

ANNOUNCEMENTS: AMRAP for Autism, Mike Doty Memorial Run, 427 burpees on 4/27, Rock Hill 10yr Anniversary, Trash Pick Up o 4/27, Jaegar on 5/11.

COT: Show to know.

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AO The Fort Shovel Flag Handoff

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WARMUP: Motivators, Windmills, Cherry Pickers
THE THANG:
1. 1 round at the stage: Partner 1 bear crawl to playground and mosey back while partner 2 cycles through 10x burpees & 10x donkey kicks. Switch.
2. Crawl bear up Massey St & 10x burpees at the bottom. Al Gore for the 6.
3. Mosey to the Print Shop. 10x Pull-ups
JWOW:Dora @ Fort Mill Church of God
1. 100x Merkins
2. 200x Heels to Heaven
3. 300x Squats
4. Mosey back to COT
MARY: Included
ANNOUNCEMENTS: HIM Camp, Newsletter
COT: Surviving children of domestic tragedy

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Strength & Sprints: Embracing the Rain

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After the thorough disclaimer which YHC is famous for we circled up and started with Warm-O-Rama:
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

Lined up at one end of the parking lot for some,
Lunge Walk
Toy Soldiers
Butt Kickers
High Knees
Bear Crawl

Two rounds of 11s with,
CDD & Squats
Shoulder Taps & Monkey Humpers

Partner Dora’s:
50 LBCs
50 Freddie Mercurys
50 Flutter Kicks
50 Heels to the sky
50 Lunges
100 Squats
100 Calf Raises

Mary’s, storytime with PAX choice that included,
LBC
Gas Pumper
Freddie Mercury
Box Cutter
Xs
Ended with Hello Dollys

Announcement
Prayers
Praises

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Let’s get those 3 miles

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A little over three miles were enjoyed.
We started at exactly 5 with a thorough disclaimer from YHC.
Destination The Coach’s Box to see the PAX in action under the leadership of new site Q there.
Lots of cars were found, but no PAX.

Perfect time and location for some,
Curls
Head press
Flutter kicks
Merkins

We headed back to Kingsley, completed a little over three miles and then it was time for COT.

Announcement
Prayers
Praises

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It was a solo

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YHC found himself alone at the site.
Started with a mosey to warm up, with three rounds around the parking area.

Got back to the shovel flag location for 100 each of the below.
100 LBCs
100 Calf Raises
100 Arm Raises
100 Squats
100 Carolina Dry Docks
100 Lunges
100 Mountain Climbers
100 Skipping Without Rope
100 Shoulder Taps
100 Freddie Mercury
100 Merkins
100 Monkey Humpers

Prayers

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Late again!

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Started at exactly 5 AM with a proper disclaimer, YHC style.
Yes, we warmed up, with,
Side Straddle Hop
Produce Pickers
Hillbilly
Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

We started with the miler around Kingsley, and after completing it stopped for some,
20 Mountain Climbers
20 Shoulder Taps
20 Lunges
20 Step ups

Another lap around Kingsley, followed by,
20 Squats
20 CDD
25 Calf raises

Last lap around the area, with around 3.25 miles completed.

COT
Announcements
Prayers
Praises

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