Tag: Cornerstone

Old Kingsley, Old Glory

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WARMUP: Nope

THE THANG: Ruck 3.3 miles with stops at the flag at St. Philip Neri for the pledge and the turnaround point at Fort Mill High School.

MARY: no time

ANNOUNCEMENTS: always

COT: 5th core principle

The privilege of working out is one YHC did not take for granted this week. Despite some short nights of sleep and earlier than normal alarms, it was great to know I was going to be out with the PAX – the best gift we can receive – one of community and belonging. And it never gets old, just better.

Thanks for the call, McHale. :eye:

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How far can you Nur?

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WARMUP: do we warm up at Block Party on Thursday’s?
THE THANG:
Head to WEP, stop for merkins, around the park, stop for low slow squats, stop for American hammers in parking lot, through the woods to Harris street, stop for Ranger merkins, then partner Nur up Harris, stopping half way for diamond merkins, Freddy mercury’s at church parking lot across from Sullivan street, down Spratt for some prisoner squats at the Print Shop. Over to Monroe white street for 20 wide arm merkins in the abandoned parking lot, down to the church for 20 jump squats, up the other hill to the Town of Fort Mill building for 20 archer merkins, repeat once before heading back to COT
MARY: there was a little something about Mary
ANNOUNCEMENTS:
COT:

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Bearded Brothers Beatdown

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WARMUP: 3/4 mile run to the dance studio with some monkey Humpers, burpees and squats along the way at various spots
THE THANG: Had a conversation with Rebound Monday after Flight Plan and found out he had the Q at Kitchen Sink that same day. So the beards got together and thought it would be a grand idea to combine both of our Q’s together for a great beat down. We launched from Harris Teeter in Tega Cay and made our way down to the little Dance studio which is about 3/4 of a mile. Kitchen sink boys where there standing in a circle not doing much of anything. So when we arrived the real work began. My workout was the timer while Rebound workout was the heavy lifting. Grab a partner from opposite group and get to work. One goes to other end of parking lot while other grinds it out with the sandbags.

Rebound had a board with various exercises which we made it through:
Overhead Press
Squats
Curls
Sandbag Swings (those really sucked)
Deadlifts
All where AMRAP

My part was:
Hand Release Merkins
Carolina Dry Docks
Sumo Squats
Big Boi Sit-ups

Start at 5 reps per then increase each round by 5 reps. Made it to 20 reps then we backed back down 5. It really started to suck big time. Lots of complaining about those merkins.
I’m sore as crap from this. It was a great workout.

MARY: Can we rename her to Meghan? We did Hello Dolly, Flutter Kicks and Dying Cockroach before COT
ANNOUNCEMENTS: Break The Dam on Feb. 28th. Ruck CSAUP middle of May get with Shady if interested
COT: Mental struggles. Kick life back when it kicks you in the nads.

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Sharing Burdens

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WARMUP: No warmup
THE THANG: Rucking within the Kingsley property while sharing a 40lb dumbbell while you were talking about your burdens. We did (10) reps of low-slow Squats each person while one person was holding the dumbbell and we rotated through everyone to have a chance to do the low-slow squat with the dumbbell.
MARY: Mary doesn’t like to ruck
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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GHES out and back

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WARMUP:
THE THANG:
Ran to Gold Hill Elementary and back. 4+ miles depending on which loop you hit at the school
MARY:
ANNOUNCEMENTS:
COT:

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Trails Are The Better Option

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WARMUP:
THE THANG: Some ran trails others ran boring roads to Wally World
MARY: Nope
ANNOUNCEMENTS: Read Newsletter
COT: Yes

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Sofrito is here!!!

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WARMUP: nope
THE THANG: walk Kingsley loops 3.2ish miles. Finish with some squats, imperial walkers, merkins, burpees
MARY:
ANNOUNCEMENTS: jan 31 run/ruck at river walk
COT: prayers for successful medical procedures and recoveries

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