WARMUP: Disclaimer Given !
THE THANG: Rucked around the kinglsey property
MARY: Stretching Movements
ANNOUNCEMENTS: Read your newsletter
COT: Never leaves COT
WARMUP: counted off. Goal was to go just “one more” which may mean pushing up the hill or going 1 second faster than your normal pace.
THE THANG: Ran all the way to the end of market. All the way.
MARY: nope
ANNOUNCEMENTS: newsletter, golf charity, bourbon fundraiser
COT: hurricane victims, health
13 were at Flight Plan to run thru Baxter. Good to see Dojo who starts a new job today. All enjoyed.
WARMUP:
THE THANG: ran through Baxter to front st, out to 160, through the earthfare lot to the turnaround at Gold Hill Middle – 4.5 mile round trip
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: DISCLAIMER AND SHOE LACES CHECKED
THE THANG: 3.35 MILES OF SECOND F PACE AND GREAT MUMBLECHATTER
MARY: BROGA, BROGA, BROGA !!!
ANNOUNCEMENTS: Read Your Newsletter
COT: Always stays in COT !!!
WARMUP: walking from car to shovel flag
THE THANG:
River District with twist
Down 160 to Sutton
Left on Sutton to Mills
Right on Mills to Stafford
Left on Stafford to Harvest
To bottom of street and back to COT
3, 4, 4.5 depending on pace
MARY: counting off
ANNOUNCEMENTS:
Jeager is happening
Cut lawns
Bethel
Christmas party
Bourbon tasting
COT:
Praying for men to be men
The route
Down Richard crossings
160 to second Brayden entrance at light
Follow to bottom of Brayden hill
Turn left on Afton and follow loop
Run back to Brayden blvd
Up to 160
Back to COT
Ran loops, original plan was a 1.7mi loop but ended up doing a reverse YMCA route 2x loops. I got 2.8mi in.
Everyone was accounted for.
We reversed the aging process through short bursts of intense energy expenditure (three specific throwing bells exercises with a subsequent yog – soft j) followed by brief intervals of recovery (broga stretching). There’s been studies ya know.
We focused on form because the faster you went the more burpees and flutters you had to do waiting for The Six (which just so happened to be YHC….[ahem]).
We did this for four rounds. Then we ended by giving up all effort. We started the day with mindfulness….which was nice. Aye!
WARMUP: mosey to Lowe’s for SSH, IW, HW, Peach Pickers, Baby Arm Circles
THE THANG: AMRAP
45 seconds of PAIN
Merkins, Big Boys, Squats, Dips
Run
Hand Release, LBC’s, Lunges, Carolina Dry Docks
Run
Wide Arm Merkins, Flutters, Bobby Hurleys, Arm Lifts
Run
Rinse and Repeat
MARY: a couple abs and Trucker finishing with the TREE. (Just stand there waiting for 6). LOL
Praises and Prayers were shared and delivered and sent to the
Thanks PEACH. Your a hell of a site Q