Mainframe led the trail guys, YHC pointed the rest in the general direction of QT
WARMUP:
THE THANG: route – Massey st to Harris to ardrey to 160 – one mile on the dot.
Pain stations – parking lot on top of Massey hill, Nazarene church parking lot, entrance to WEP
10 jump squats and 20 merkins at each pain station
3 lap goal
MARY:
ANNOUNCEMENTS:
COT: had some marathoners visit. It was cool to see those guys up close
WARMUP:
THE THANG: 160 into fort mill, left on main, turn around at old Hardee’s for 3, go up to summersby for 4.5
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: No
THE THANG: munn to left on Harris, left on Jackson, left on 160 and back to cot. Add in more of needed
MARY: Huh
ANNOUNCEMENTS: Read your newsletter
COT:
WARMUP: run around downtown with a few stops along the way with a variety of exercises until we got to the initial point of the starfish
THE THANG: center point with 5 burpees every time that we go back to that point. Point 1 with BBSU and CDD. Point 2 with merkins and LBCs, point 3 with squats and Rosalitas, point 4 with jump squats and shoulder taps. Go back to COT for a total of 3 to 3.5 miles
MARY:
ANNOUNCEMENTS:
COT:
Moseyed toward back lot. Stopped for warm-up
– IW
– Hillbilly Walker
– SSH – 53 for Fogerty BD
– Merkin
Moseyed to Cindy stack. 3 rounds 5 exercises Repa start with 10 and increase 5 each round.
– OH lift
– Tricep ext
– Curls
– Squat
– Merkin
After 3 rounds moseyed to FB field. Sprints
Sprint to 30 jog back. Repeat to 50, far 30, goal line. 10 merkins after each sprint
Cross bridge head to wall. 20 Dips, 20 Bulgarian split squat 10 EL. 2 rounds.
Mosey back for 5 mins of Mary
Announcements and COT.
Thanks Bass for opportunity to lead.
WARMUP: N/A
THE THANG: Fartleks at the Dobys Bridge Elementary loop
First loop 30second on and 30 seconds off x2
Second loop, 5k speed
Third loop, easy pace
4th – 5k speed
5th- easy
6th half easy, half 5k pace.
Rinse and repeat 3x
MARY: nah
ANNOUNCEMENTS: T&H, etc
COT: yep!
WARMUP: N/A
THE THANG: Fartleks at the Dobys Bridge Elementary loop
First loop 30second on and 30 seconds off x2
Second loop, 5k speed
Third loop, easy pace
4th – 5k speed
5th- easy
6th half easy, half 5k pace.
Rinse and repeat 3x
MARY: nah
ANNOUNCEMENTS: T&H, etc
COT: yep!
WARMUP: Chatter
THE THANG: Trails or Road Work Options
MARY: none
ANNOUNCEMENTS: Newsletter
COT: Show to know.
WARMUP: Yes – SSH, Rebel Merks, Mosey, Imperial Walkers, Cherry Pickers, Squats
THE THANG: Ladder work with BombJax, Merks, WAM, Donk Kicks, Big Boys, Burpees, Squats. Partner 7s w Iron Mikes and BigBoys.
MARY: 3 mins of Mary
ANNOUNCEMENTS: Blood Drive, Stuff the Bus, Litter Pickup, Tortoise and Hare CSAUP, and Bethel.
COT: Nice work by all – prayers for family, travels, health, Marriages…