Tag: Clickbait

substi-Q at the pond

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My boy Poppins blew out his hammy doing something in the shower… sounds wild… so I figured PAX could chase me around for 45 minutes instead.

Pledge at 5:14 brief disclaimer and LFG

Out and back route up main street, right at light, turn around at QT.

Stopped a bout every 1/4 to 1/2 mile for in-cadence exercise escalator style.
Instructed PAX to join in on whatever exercise happening when they arrived

20 SSH IC
Add 5 merkins IC
Add 10 Squats IC
Add 15 OH Claps IC
Add 20 wide arm Merkins OYO
Add 25 LBCs IC
Add 15 Lunges IC

3.5 miles total

Feel better Pop

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Pain Points

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WARMUP: mosey around WEP with some stretch stations
THE THANG: do an exercise for points from the board, then run a lap around parking lot. Rinse and repeat for max points. See picture of board. We got about 3 miles total of running in.
MARY: no time
ANNOUNCEMENTS: read newsletter
COT: prayers for aging parents

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Sofrito is made with cilantro

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We had 10 @ the fastest AO in the East – <#C03NHG1RSS3> Some ran, some rucked, all enjoyed the perfect gloom weather and got stronger on the Holbrook route.

Thanks for the opportunity to run your great site, <@U05K5D10AG6>

Great work to these men, <@U063F72E8M9> <@U01E9QD5QQK> <@U061P7HUFRR> <@U050B5M1DGR> <@UGU3XR5RP> <@U06E4KT7NCA> <@U01BA80UZCY> <@U035XDY7ABC> <@U074CR7E49J>

THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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The CKVQ

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WARMUP: Short mosey to WEP stage
Oblique stretch (Keep your feet on the ground…)
Elbows to opposite high knees
Frankensteins
Scoops
Tiptoe walk
Heel walk
Leg kicks
Toe pointers

THE THANG: mosey to 123 White St lot (Long Distance Dedication)

HIIT (CK plays the HIITs)
15 merkins
20 shoulder taps
25 jump squats

Side squat shuffle across the lot and run to next levels

Side lot
Pick your favorite mode of transport down and back. We had lunges, burpee broads, and bear crawls represented.

America’s Top 40 shoulder presses (extra points if you counted down)

Rinse and repeat the HIIT, the shuffles, the side lot and the shoulder presses

Mosey to small lot between McKimmon and Audrey, and play the HIIT one last time

Mosey to WEP stage for core

MARY:
All exercises executed Casey Kasem style:

Freddie Mercuries
American Hammers
LBC
Hello Dollies
SSH

ANNOUNCEMENTS: HIM Camp

COT: Prayers for healthy families and kids to college.

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Billy Madison Loop

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6 of us dodged puddles and covered over 4 miles this morning. Here was what YHC dubbed the “Billy Madison” route:

– Circle Doby’s Bridge Elementary, up Neff Court
– Take the rocky path up and over Doby’s Bridge to and through Dominion Bridge
– Venture down Whites Rd, left at the Forest Creek Middle basketball courts, around the school, down to the track and back up and over Whites Rd again
– Circle Catawba Ridge High School, back over Whites Rd, through Dominion Bridge (up hill this time) and back to COT
– 4.16 miles total

NMM
When we all arrived this morning, it was pouring – like, you cannot see the road pouring. I think we all thought the worst about what was to come. Funny thing though, at 5:13 the rain stopped and we stepped off. We made the situation much worse in our minds than what was reality. There’s a lesson there. Maybe the thing you are putting off isn’t as bad as you think it is. Maybe you should just step off and get started. Or maybe it was just happenstance. Maybe.

Aye!
Italian Job

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Recovery is Required

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loops of the Baxter green. Slack giving me fits so that’s all you get. You shoulda been there.

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Trust falls and Lake Loops

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WARMUP: Rucks and get moving

THE THANG: Over 3 miles of fun, fellowship, and work. Out for a few Kingsley Lake Loops with stops of pain. Dips, Ruck Curls, Ruck Tricep pulls, squats, incline merkins, over head carry, farmer carry,

MARY: None she was missed

ANNOUNCEMENTS: bethel, HIMs Camp, Trash pickup, Lawn Care

COT: always genuine

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DJ’s & Who Sings this?

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WARMUP: Provided by the Site Q, YHC running late from S2S

THE THANG:
Circuit of Movements with 10 Reps each
– Monkey Humpers
– Shoulder Taps
– SSH
– LBC’s
– Kettle Bell Swing
– Over the Shoulder Sand Bag Toss
– Flutter kicks
– American Hammers
After the full set of exercises run to the fire pit and back.
Rinse and repeat

MARY: Stretching

ANNOUNCEMENTS: Bethel, HIM Camp, Fort Mill Lawn Care,

COT: Always stays in COT!

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Coupon Savings

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WARMUP: Skip handles the warmup w a mosey and SSH, merkens, wind mills and stretching.
THE THANG: Skip took the 1st 30. Ran to Massey hill and conducted partner workout with burpees, squats, lunges and merkens. Mosey 100 yards between reps. I took next 30’w a mosey back to WEP parking lot. 100 counts of chest press, squats, curls, and swings. This was a DORA so the partner farmer carried up hill between sets.
MARY: none
ANNOUNCEMENTS: fill the bus
COT: what happens stays.

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