Alabama route was called, with some tweaks to get us to 6 miles. Several pax started early and/or ran late to get up to 12 miles. YHC took video of the most pax, and thus felt inclined to post this backlist.
YHC was excited to join the Pax for Minnow Pond this AM. Prior to the workout, I looked over previous backblasts because I wanted to do the Zipper but wanted to see the level of exercises associated with it. I chose 4 exercises to mix in with the running and get a full body workout.
WARMUP:
Disclaimer, Pledge of Allegiance followed by a mosey to old Hardees parking lot. (Aside – does Fort Mill need a paid parking lot?)
THE THANG:
Run the Zipper which includes Spring Street and the associated side street with 10 merkins, Mtn climbers, squat jumps and big boys at each corner.
Run back to old Hardees at 5:55. Last group of exercises
MARY: Flutters, LBCs and Hello Dollies until the 6 arrives
Mosey home.
ANNOUNCEMENTS:
Congrats to Dark Helmet as he takes the reins as Nantan of F3 Nation
Read the newsletter as we have lots of activity coming up
WARMUP:
Light mosey to stadium
COP – Circle of Pain for warm up
5-6 exercises
THE THANG:
Sideline to sideline lunges, backward running, karaoke, gasers
Aka suicides
1 merkin
2 big boys
3 side straddle hops
4 squat jump
5 burpees
6 sumo squats
7 LBCs
8 good mornings
9 Bobby hurlys
10 donkey kicks
MARY:
Around the circle with some abs by committee
ANNOUNCEMENTS:
Slapshot had all of the newsletter in his head
QCOT:
Whenever an opportunity comes you need to pray, discuss with Concentrica and act on it
Open doors are not a coincidence and when they shut you can’t go back
Be bold men and live life trusting SkyQ has your
CakeBoss out 👏🏻🥓🔥
WARMUP:
Light mosey to stadium
COP – Circle of Pain for warm up
5-6 exercises
THE THANG:
Sideline to sideline lunges, backward running, karaoke, gasers
Aka suicides
1 merkin
2 big boys
3 side straddle hops
4 squat jump
5 burpees
6 sumo squats
7 LBCs
8 good mornings
9 Bobby hurlys
10 donkey kicks
MARY:
Around the circle with some abs by committee
ANNOUNCEMENTS:
Slapshot had all of the newsletter in his head
COT:
When an opportunity comes you need to pray, discuss with Concentrica and act on it
Open doors are not a coincidence and when they shut you can’t go back
Be bold men and live life trusting SkyQ has your
CakeBoss out 👏🏻🥓🔥
WARMUP: pledge
THE THANG: mosey to WEP and partner up. Each partner runs in opposite direction around the WEP path and each time they meet do the next installment in a 1/4 jack webb with burpees/ merkins ( 1 burpees and 4 merks, etc) cap of 7 burpees and 28 merkins before starting back down the mountain
MARY:
ANNOUNCEMENTS:
COT:
It was a beautiful rainy morning after the superbowl. Thankful for all the PAX showing up. Quick disclaimer then we crossed 160 to Braden. Every time we passes the sign it was 12 merkins. Run down to the clubhouse for a simple plan in chicken nuggies increments:
6 burpees, 12 mtn climbers, 18 LBCs, run loop clockwise. Loop is up hill to sign, right down 160 to next Braden entrance, take a right and follow Emory back to clubhouse. 6 jump squats, 12 CDDs, 18 American Hammers, run loop in opposite direction. Keep repeating until time. Jog back to rainy COT. Gazelles got 5 loops in, others got less but everyone put the work in. Thanks for the nod Badlands!
WARMUP:
Merlin, side straddle hop
THE THANG:
3.5 mile run
Stop 1 kraken burpee, stop 2 Mike Tyson, stop 3 Merkin
MARY: NA
ANNOUNCEMENTS: Q school March 1st
COT: family. Men staying calm, family with health issues
WARMUP: No warmup, got right to it.
THE THANG: 2 Ruckers, 5 runners for a trip to Kingsley and back. Great mumble chatter with a beautiful sunrise.
MARY: Mary did not show up….AGAIN!!
ANNOUNCEMENTS:
COT: We prayed for OldBays wife’s healing, Dam to Dam participants safety and strength & Protection and guidance for our 2.0’s.
WARMUP:
Pick up blocks
Walk to band lot
SSHs
Windmills
Sumos
THE THANG:
20yard murder bunnies
10 man makers
20 yard bear crawl
10 flying squirrels
20 yard crawl bear
10 bombjacks
Rinse and repeat until murder bunnies into endzone
Round 2
20yard murder bunnies
10 curls
20 yard bear crawl
10 leg lifts
20 yard crawl bear
10 big boys
MARY:
ANNOUNCEMENTS:
COT:
Some prepped for D2D10k and some just prepped for the day. Either way, the Pax got better.