WARMUP: Disclaimer Given !
THE THANG: Rucked around the kinglsey property
MARY: Stretching Movements
ANNOUNCEMENTS: Read your newsletter
COT: Never leaves COT
Six men showed up on a chilly morning to watch Tesla’s charging for the 45 minutes.
Between that we squeezed in 8 corners (4 pain stations visited twice) with lunge walks and sprints in between them.
Started with Warmup first,
SSH, Tunnel Touches, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs, Baby Arm Circle
Station # 1 –
25 Mountain Climbers
25 Plank Jacks
25 Squats
Station # 2
25 Merkins
20 Lunges
25 SSH
Station # 3
25 Calf raises
50 Skipping without rope
50 LBCs
Station # 4
20 CDD
20 Freddie Mercury
20 Dying Cockroach
COT: Christmas Party, Read your newsletter
THE THANG:
Trail Route
Ruckers
Road Route was a round-trip run to Walmart not for a honey do list which was around 4.5+ miles, shorter route was a little past the post office
ANNOUNCEMENTS: Christmas Party, Volunteers to help out in WNC.
COT: Prayers for people impacted by storms
THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run
MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane
ANNOUNCEMENTS: NASA presented the purpose of the Children’s Attention Home
COT: Esso talked about the purpose and greatness of the work being done by the Fort and Rock Hill regions.
WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC and Strawberry Pickers
THE THANG:
Phase 1- Chesse Shredder (2 Rounds)
Phase 2- Round 1 (10 reps)= Merkins, Irkins, Derkins; M.O.T.= Bear Crawls; Round 2 (20 reps)= Dips, Step Ups; M.O.T.= Lunge Walk; Round 3 (30 reps)= Plank Jacks, Seal Jacks, Bomb Jacks; M.O.T.= Crab Walk (Performed those 3 Rounds twice)
MARY: American Hammers, Gas Pumpers, Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP:
Got at it
THE THANG:
Munn Rd. To Harris To White To 160 – 4ish miles
MARY:
None
ANNOUNCEMENTS:
12 year convergence
Iron Pax
Acceleration Project
COT:
Show To Know
WARMUP: no
THE THANG: 10 Mike Tyson’s in bank parking lot, 10 bombjacks in elementary school parking lot. 3 burpees every time you pass through the gate on Dave Gibson
MARY:
ANNOUNCEMENTS: iron pax, ft mill care center, bethel
COT:
WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Strawberry Pickers, and Broga
THE THANG:
Phase 1: Cheese Shredder
Phase 2: 7s= Plank Jacks & Big Boy Sit Ups
Phase 3: Four Corners = 10 reps each exercise
Corner 1: Seal Jacks, Bomb Jacks, and Squats
Corner 2: Shoulder Taps, Mountain Climbers, and Lunges
Corner 3: Merkins, Peter Parkers, and Dips
Corner 4: LBCS, Flutters, and Hello Dollies
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: windmills, produce pickers, imp walkers – in cadence them moseyed to the football field
THE THANG: rounds of suicides on the field
Starting at goal line, run to 10 yard line and do 10 reps, run back to goal line, run to 20 yard line do 20 reps, etc. repeating to the 50 and then back to the 10 in 10 yard increments. Then run to the opposite goal line and back
Exercises:
Round 1 SSH
Round 2 overhead claps
Round 3 monkey humpers
Round 4 am hams
Stagger back to COT
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH x 24 IC, MNC x 24 IC, Windmills x 8 IC, Imp-Squat-Walkers x8 IC, Hillbilly Walkers x 24 IC
Plank Series (8 count holds once in position): Straight, Right, Left, Straight, So.Gentleman, No. Agressor
Finish w/ “John Hancocks”
THE THANG: Mosey to stairway & on up
24 dips on bench, 12 Irkins, 12 Dirkins
Down stairs, mosey to Picnic Tables, repeat 24/12/12
Over to Pavement track – Parnter Dora (1 moseys a lap/other exercises)
50 Plank-Jack Merkins
100 Am. Hammers
150 Get-up/Stand-ups
200 LBC’s
250 Gas Pumpers (where we cut it for Mary)
MARY: Hello Dolly x 24 IC, Heel Taps x 24 IC, Hello Rosalita x 24 IC, Freddy Mercury, Some other Bitcoin punishment I forgot
ANNOUNCEMENTS: Iron Pax, other stuff in newsletter
COT: Prayers for the recently departed (JCruise friend Tom) and being mindful/present when with family despite distractions