We ran, some ran 6 miles, some ran more, some ran less, but we all got it done.
Word of advice- don’t agree to Q the morning after a wine tasting event.
WARMUP: None – it’s a disclaimer and we go
THE THANG: running with burpees, squats and side straddle hops every 1/4 mile. Get as much as you can. All of them.
MARY: only time for a few airborne hip exercises.
ANNOUNCEMENTS: yes
COT: 5th core principle
WARMUP:
Ran up to top of parking lot and snaked back down doing the following exercises
High knees
But kickers
Side shuffle (both sides)
Karaoke (both sides)
Toy soldiers
Duck walk
Stopped at bottom for
SSH
Windmill
A few additional hamstring stretches
THE THANG:
Moved over to the pull up bars or also known as the pantry for the following:
5 pull ups
10 merkins
15 squats
20 LBCs
25 calf raises
Run to bottom of hill and back, wait on 6
Next round grab Cindy
5 man makers
10 Tricep extensions
15 curls
20 bent over rows
25 swings
Run to bottom and back, wait on 6
We repeated both sets 4 times
Deadlift or good mornings according to Dark Helmet with Cindy – 10
10 overhead press
Repeat 3 rounds
Mosey back to COT
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Short Mosey to parking lot near entrance
SSH – 1 Burpee
Low slow squat – 2 burpees
Windmill- 3 burpees
Maraca nightclub – 4 burpees
Too much mumblechatter so we went to the hill for quadzilla
Run down the hill and run backwards 7 times and do 7 LBCs at the top, decrease LBCs by 1 each time up.
Moved over to front of elementary school by flags for some bear crawl. Line up along the curb facing flag. Crawl to the other side and do 1 merkin, then reverse bear crawl back and do 1 merkin. Repeat 5 times.
Knocked out a few minutes of a work with the protractor. Then had enough time for one round of Dirty Myrtle and Mike Tyson’s (great combo)
Made our way back to COT.
Last but not least was the Airborne special hip exercises.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: no warmup-run
THE THANG: To the Fort Mill Golf course and back 4.5 mile, shorter version was to downtown main street and back is 3.2 miles.
MARY: nope
ANNOUNCEMENTS: race this weekend
COT:
WARMUP: lap around the parking lot, windmills, low slow squats and merkins, couple stretches…go.
THE THANG: went to the small parking lot by COT and had one piece of paper on one end and another on the opposite end – maybe 30-40 yards. Start at the first exercise, complete it, run to the other side, complete the first exercise, and back and forth working down the list.
Side 1:
5 Burpee broad jumps
10 Diamond merkins
20 Merkins
30 Mountain climbers
40 Seal jacks
50 American Hammer
60 SSH
60 Moroccan night club
50 Shoulder presses
40 Crab cakes
30 Flutters
20 Big boy situps
10 Flying squirrel
5 Dive bombers
Side 2:
5 Hand release merkin
10 Durkin (get partner to put feet on back)
20 Knee to chest jumps
30 Carolina Dry Docks
40 Plank Jacks
50 LBC
60 Ski jumps
60 Squats
50 Calf raises
40 Dips
30 Monkey humpers
20 Lunges (10 each leg)
10 Apolo Ohno (10 each leg)
5 Plank alternating shoulder taps (5 each)
After the first 60 milestone was hit, we stopped running back and forth and mode of transportation moved to bear crawls to and running back…just to mix things up.
And we had music which was nice.
MARY: yes, check.
ANNOUNCEMENTS: also check
COT: yep, done
WARMUP: Disclaimers and Ruck On!
THE THANG: Rucked about 3.5 miles with 3 stops of different movements.
3 Sets of movements with 10 reps of each.
Stop #1
Dips
Derkins
Curls
Triceps
Stop #2
Moroccan Nightclub
Squats
Hill Billies
Stop #3
Incline Merkins
Dips
Toe Taps x10 each leg
All movements with ruck weight
Bonus Round at the Coach’s Box w/Olaf
Joined our brothers for lap with their burdens
MARY: None, she was missed
ANNOUNCEMENTS: Dam to Bar, Dam to Dam, Bethel Church, read your newsletter
COT: Always stay in COT!
It was a brisk morning and the mumble chatter was on fire. Quick warmup and we were off.
Partner 7s with slap merkins and partner sit-up’s.
Mosey’ed over to the band parking lot for some Canadian football.
10 Burpees
20 Bomb Jacks
30 Monkey Humpers
40 Flutters
50 Shoulder Taps
40 LBCs
30 Lunges
20 Squats
10 Merkins
Back to COT for prayers and praises.
– JWow
We ran the Kingsley loop. It was glorious. Miles for everyone.🏃♂️💨
– JWow
Pax showed up on a cold windy day. YHC was prepared for the Q, but left the winkie at home. Luckily I had it stored on my phone.
WARMUP:
Grab sand bags and make our way around bag trying to get out of the hurricane force winds at TCES. Unfortunately the gate was locked for the back playground so we kept moving toward the back lot. Once there we did the following to get warmed up
SSH
5 burpees
Windmill
4 burpees
SSH
3 burpees
Stretching
2 burpees
1 man maker
THE THANG:
Moved back toward the stairs at the e back of the school for 4 rounds of the following:
Sandbag toss to end of school
Bent over rows – 8
Deadlift – 8
Squat / jump one foot on top of sandbag and squat / jump other foot on top of sandbag and squat (that’s 1) – 5
Clean and press – 8
Hit the stairs with sandbag
– needed to modify turnaround point due to mud, but still got a few sets of stairs.
Overhead toss – 8
Repeat 3 more times
MARY:
10 – 4 count LBC till 6.
ANNOUNCEMENTS:
There is a CSAUP this weekend
Read the newsletter
COT: