WARMUP: Gear up
THE THANG: 3.4 mile ruck, intermittent sand bag add with some backward hill climbs
MARY:
ANNOUNCEMENTS: Read your Newletter. Yeager and March 14th The Hive Convergence
COT: Prayers and Praises
WARMUP: Probably
THE THANG: Stood in a circle and played with two small bells. Periodically ran a lap
MARY: More bell work
ANNOUNCEMENTS: Battle Bot, Bethel, Garbage, Convergence, Jager
COT: Lots of family in out hearts today
WARMUP:
SSH
Arm circles
Squats
SSH
THE THANG:
15 minute oyo 10 rep intervals
Bicep curl
Tricep extension
Upright row
Lawnmowers
Upright row
Arm extensions
Merkins on bell
LBC w bell
Flutters w bell
MARY:
Absent
ANNOUNCEMENTS:
Alcatraz convergence
Garbage pickup
Hive convergence
Jaeger
COT:
Health
Parents
WARMUP: Skip to the Thang.
THE THANG: In an effort to return Minnow Pond to its roots, we ran, stopped for exercises, ran, stopped for exercises, repeat. I will write the stop then the qty & category of exercises.
Fort Mill Pharmacy-3 Core Exercises
Jackson St/Sidney Johnson-3 Upper
Harris St-3 Lower
First Flat up the Harris St hill-2 Core
Massey St-2 Upper
Bottom of Massey-2 Lower
Up Main St to Leroy St-1 Core
Leroy/Summersby-1 Upper
Back to Leroy-1 Lower
Back to COT for a few more core exercises
All got 3.5+mi. 1 got 4mi.
MARY: See above
ANNOUNCEMENTS: Yes
COT: 5th Core Principle
WARMUP:
– Moroccan nightclubs
– Cherry pickers
– Windmill
– Hillbilly walker
Mosey down the hill to the football stadium. Stop at curb and 10 inclined merkins on curb in cadence, mosey, 10 calf raises on curb in cadence, mosey
Head to the football field parking for 4 corners:
– 2 burpees every time you make it back to the center
– Run to boards:
Board 1 – 40 American Hammers in single count, then bear crawl back to center
Board 2 – 15 bomb jacks, then run back to center
Board 3 – 20 squats, then karaoke back to center
Board 4 – 15 Mike Tyson’s, then Nur back to center
THE THANG:
Head to football field for some 10 yard intervals
– run forward to 10 yard line and do one burpee, then nur to start and complete exercise
– Run forward to 20 yard line and do 2 burpees, then nur to start and complete exercise
– Repeat for 100 yards
Exercises per 10 yards :
– 10 Mike Tysons
– 20 leg raises
– 30 low slow squats
– 40 diamond merkins
– 50 American hammers – single count
– 60 Carolina Dry Docks
– 70 squats
– 80 merkins
– 90 LBC’s – proper form – per <@UGU3XR5RP>
– 100 calf raises
MARY: flutters and LBC’s
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
Railroad Ave to Spratt St down Harris St to Walden Park Drive, back to Harris, then Jackson to WEP, around the park, back to N White St around Millstone Park, and back to COT for about 3.5 miles
MARY:
ANNOUNCEMENTS:
COT:
Opted against sandbags this morning – everyone nursing injuries/recovering from illness.
Super windy but stayed dry.
3.5 mile zipper route. Great conversation.
Rain poured on the drive home. Some mornings you get lucky.
Route with a couple loops in stockbridge commons neighborhood
Escalator style workout with stops every .2 miles
Stop 1: 5 Burpees
Stop 2: + 10 Big Boy Sit-Ups
Stop 3: + 15 Squats
Stop 4: + 20 Carolina Dry Docks
Stop 5: + 25 Flutter Kicks (4-count)
Stop 6: + 30 Lunges (15 each leg)
Stop 7: + 35 Plank Shoulder Taps (single count)
Stop 8: + 40 American Hammers (4-count)
Stop 9: + 45 Overhead Claps
Stop 10: + 50 SSH (4-count)
Got close to 2.4 miles with warmup but ran out of time and never got to stops 9 or 10.
Just like we didnt get to everything in this workout – when you cram too much stuff into your life you will not have time for everything – get your priorities straight and focus on the important stuff (apparently that was burpees and big boys today)
WARMUP: Pledge of Allegiance
THE THANG: Based on the intensity of the rain, we kept it simple and used the cross-street “zipper” route between Springs St and Unity St, working our way to the back of the neighborhood. PAX completed rounds of 10 squats and 10 lunges each time they hit Springs or Unity. Total mileage ranged from 3.5 – 4.5 miles. The number and size of puddles made it feel like we were swimming as much as running. Strong work by the PAX to maintain their focus and intensity.
ANNOUNCEMENTS: Still time to make an impact with D2D fundraising.
WARMUP: no
THE THANG: running
MARY: there is no one here by that name
ANNOUNCEMENTS: yes
COT: yes