3.5 miles
WARMUP:
THE THANG:
Walked to the Estate lots across from Discount Tire and through Brayden and back to COT right on time
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: yessir
THE THANG: I copied Double D’s trick of using playing cards but none under 8 reps, around WEP beatdown and some Fort Mill History etc.. We ran the WEP with short pain stations Merkins, Lunges, Hammers, Planks, SSHs
MARY: ended with 5 min where everyone picked their favorite exercise.
ANNOUNCEMENTS: yup
COT: indeed
WARMUP:
Mosey to playground, stopping along the way for Side Straddle Hops, Imperial walkers, Hillbilly walkers, an 6 count burpees.
THE THANG:
Dora at playground. One pax runs around the playground, stopping for burpees half way (# changed way time each time) then finishing the lap.
Other pax does the exercise on the board:
1. Donkey kicks
2. Big Boys
3. Bomb Jacks
4. Merkins
5. LBCs
6. Jump Squats
7. Shoulder Taps
8. Apolo Ohno
9. Calf Raises
10. Overhead claps
Switch after each exercise.
Mosey to hill to for a Dora of the board in reverse order.
One pax does the exercise at the the of the hill while other pax walks/lunges down hill and bear crawls back up.
Switch after each exercise. We made it half way through the board in reverse.
MARY:
Flutters, LBCs, etc for a few minutes
ANNOUNCEMENTS: Bethel, overnight ruc
COT: prayers for family member’s health
WARMUP: SSH cherry pickers imperials hillbilly’s plank merk honeymooner down dog
THE THANG: long mossy three circuits 1) monkey bumpers dry docks step
Ups 2) mtn climbers shoulder taps plank 3) lbc flutters American hammers
11’s – new Mike Tyson PLUS & squats
MARY: yes, big boys hello Dolly’s flutters
ANNOUNCEMENTS: tortoise & hare, jaeger sprint
COT: lifted ip and prayed for our brother U-Haul
WARMUP: Mosey our way towards the sunbelt parking lot and on the way – SSH, cherry pickers, stretching, Moroccan nightclub, etc.
THE THANG: Using the islands in the parking lot as transition points, we completed the following – high knees, butt kick, toy soldiers, lunge walks, karaoke x 2. We then used the islands for exercise spots (10 reps, 20 for core exercises) – imperial Walker, hillbilly Walker, low slow squats, Merlin’s, mountain climbers, LBC, fluttas. Once exercises were complete, we used the islands for different levels of runs/sprints. Between islands, we completed the following sequence – 50% effort, walk, 75% effort, walk, 90% effort, walk, 50% effort, 75%, 90/95%, walk…. Before running back towards flag… Dora – 50 Merkins, 75 squats, 100 flutters then Mosey back towards flag and knock out a set of 10 inclined merkins, 20 step ups, and 10 more inclined merkins.
MARY: Freddy mercury, American hammer, stretching, hip flexor work.
ANNOUNCEMENTS: D2D, bethels
COT: prayers and praises
WARMUP: We did a few things
THE THANG: One bucket at the bottom of the hill, one at the top.
The PAX enjoyed selecting pre printed slips of various exercises to execute and perform to perfection. The slips did not include anything too miserable for a 18 degree morning so we believe all survived. A nice coffee was provided postgame by <@U06RH8NQ44A>
MARY: SSH’s while Pusher retrieved the distant uphill bucket.
<@U035XDY7ABC> provided encouraging anecdotes from his recent trip to train awesome friends in Cuba :pray: <@U04GQT8NQ4C>
ANNOUNCEMENTS: A few
COT: Praise for those in Cuba, for grandchildren, and for the Lord giving us the privilege of being alive in His creation in the pre dawn 18 degree air.
WARMUP: Yes. SSH, Hillbilly, Imperial walkers, Windmills, Planks, Downward Dog, Updog, PeterParker and ParkerPeter, with a mosey.
THE THANG: Wallsits w Merks, Squats and Incline Merks in multiple rounds as each Pax jumped out to knock out the exercise.Next round utilized step ups, dips, and decline merks. 10 and 15 reps per round.
Next up: 9’s using parking blocks and curbs to complete IronMikes on one side and squats on the other side of parking lot.( mosey between). Pax then made their way up to top of hill ( entrance to WEP) where a board of pain awaited with 5 exercises listed and 3 rounds with reps of 5.10.15. In between rounds Pax went back down the hill and either looped the parking lot ( behind the amphitheater) or turned around at bottom of hill to make their way back. Exercises were Seal Jax, Merks, Big Boys, Plank Jax, Squats and Lunges. Group finished with 3 mins of Mary.
MARY: 3 painful mins
ANNOUNCEMENTS: Break the Dam run, Adopt a Highway coming soon, Read newsletter.
COT: Prayers for aging parents, patience w kids, weather, and Praises for F3.
WARMUP: yes
THE THANG:
SECTION 1: AMPHITHEATER ESCALATION (15 min)
Partners start at bottom level. One partner works, one rests/counts.
Round 1 – Level 1:
∙ Partner A: 20 dips
∙ Partner B: 20 Squats
∙ Both: BEAR CRAWL to Level 2
Round 2 – Level 2:
∙ Partner A: 20 Overhead Press (dumbbell)
∙ Partner B: 20 Step-ups each leg
∙ Both: LUNGE WALK to Level 3
Round 3 – Level 3:FLIP FLOP
Mosey back to bottom
SWITCH partners and REPEAT (swap who does A/B exercises)
4 rounds…
SECTION 2: CORE GAUNTLET (15 min – ABS FOCUSED)
All PAX line up at bottom. Exercises done in cadence together.
Station 1 (Level 1):
∙ LBCs x 25 IC
∙ Freddie Mercury x 20 IC
∙ Hammers
Bear crawl to level 2- did something, I forgot
Crawl bear back
∙ Box Cutters x 20 IC
∙ Superman hold x 20 seconds
∙ Flutter Kicks x 25 IC
Bear crawl to first level. Derkins)
Crawl bear back
SECTION 3: DUMBBELL DORA (8 min)
Partner 1 runs lap around ampithheater
∙ 100 total: Dumbbell Thrusters )
∙ 200 total: Overhead Press (alternating arms)
∙ 100 total: (curls)
MARY: she was involved throughout
ANNOUNCEMENTS: yes, break the dam, bethel, newsletter
COT: yes
WARMUP: Mosey to Police Station lot
Exercises in cadence
Imperial walkers
Hillbilly walkers
Windmills
Low slow squats
Hold people’s chair with Moroccan night clubs
Side straddle hops
Mosey to veterans park – plank and pledge of allegiance
Mosey to the site formerly known as footloose
THE THANG:
Partner DORA was the theme, but she wasn’t there (open to all men). Partner 1 runs to designated light pole and back. Partner 2 does the same while partner 1 picks up where partner 2 left off.
100 burpees
200 squats
300 flutters
A few words shared and a mosey to bottom of Monroe white.
Gather, then sprint uphill to the right hand turn and recovery jog to print shop pull up bars
Hangs and Merkins
Hang 30 seconds – 15 merkins
Hang 20 seconds – 10 merkins
Hang 10 seconds – 5 merkins
Mosey to pike energy lot and 5 burpees OYO….because why not.
Mosey to wall of police station for wall sits and gratitude expressions.
Mosey to COT
MARY: there was no time and she was not there. Open to all men.
ANNOUNCEMENTS: You bet – Break the dam on 1/31 and Q source Wednesdays at Tega Cay Dunkin. Read your newsletter.
COT: Was, is and will always be the 5th core principle. Cousin Vinny was welcomed, named and will be back per his words and knowing where 2nd f happens afterwards on the west side.
Thanks for the call, JWOW. You were missed.
Honored as always to lead.
:eye: