WARMUP:
THE THANG: got 4 miles in. Last mile was “anything but straps” – carry ruck any way you want except on your back.
MARY:
ANNOUNCEMENTS:
COT:
Run up Massey hill, 20 bobjacks in Sisk parking lot, run to gas station for 10 merkins, run to Millstone park for 30 flutters, run to the millstone for 10 1leg air humpers (trying to put a foot on the wall).
Repeat as many loops as possible.
WARMUP:
– 10 Side Straddle Hops
– 10 Windmills
– Down dog (stretch out the calves) to up dog
THE THANG:
– Jog to HT wall by O’Reilly – Balls to the Wall 10 moves L, 10 moves R
– Jog to back parking lot – Bear crawl from the island to the light
– Jog to down to Berkley Hall Way, turn Left onto Reynolds’s Ridge Lane stop at the garages – 50 squats OYO
– Jog to down to Christi Way – 2 sets L/R of side hops up the hill to Palmdale Walk Dr
– Jog up to Grant Farm Dr and down to the rail – 25 incline Merkins
– Jog to Fire Station – 50 lunges (25 each leg)
– Jog to Kids R Kids learning parking lot – 10 double count J-Lo’s
– Jog to Grace – 50 Step-ups OYO
– Jog to parking lot by COT for 3 sets of sprints up the hill
– Jog back to COT – 4 corners ascending Burpees 1,2,3,4 x 2
MARY:
– Various Mary for the last 4 minutes led by the attendees
ANNOUNCEMENTS: Read your newsletter.
COT:
– Prayers for U-haul and his family. Prayers for Karen, DoubleD and their family, Prayers for marriages, Prayers for all of the sick and suffering.
WARMUP: we don’t do that here
THE THANG:
We stayed together as a group today. First stop at Southstate bank for merkins. Second stop at Hoof and Barrel for 5 burpees, third stop at Delaney for 5 burpees with a plank jack, fourth stop at the roundabout at Cloverdale and Waterloo for 5 kraken burpees, fifth stop at Hubert Graham for 5 burpees with a triple jump squat, sixth stop at the roundabout by Model A for some American Hammers, seventh stop at the top of the back entrance to Colosseum for 5 kraken burpees with a plank jack and triple jump squat to end the Hightower. Down to the Colosseum for some Mike Tyson’s and flutters, then over to the bottom of Dave Gibson to partner nur up the hill.
We ran past COT and stopped to do 5 more burpees bc it’s a great way to strengthen the mind, then around Earth Fare, more American hammers, and finished right at 0600 at COT.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: 3.5 miles around and about
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Windmills
Cherry pickers
Moroccan nightclubs
Hillbilly walkers
Mosey to parking lot in front of school for The Hightower
9 burpees
9 burpees with plank jack
9 burpees with triple hand release merkin
9 burpees with triple jump squat
9 burpees with triple hand release merkin, plank jack, and triple jump squat
THE THANG:
The Billy Madison
Each round is 12 reps, complete each round in order up to 12th grade. Run in between
Moroccan night clubs
Lbc
Calf raises
Merkins
Flutters
Squats
Shoulder taps
American hammers
Lunges
Burpees
Big boys
Good mornings
MARY:
ANNOUNCEMENTS:
COT:
Beautiful morning!
WARMUP: none
THE THANG: 3.7 miles ruck at a nice brisk ranger pace. Down to GHMS, around it, then up the back side onto Dam rd. Then around the back side of the Walmart, then behind the retirement home through the townhouses, back onto 160 down to the first light at Brayden, then into Brayden briefly to loop around to the other light at 160. Then back to COT right at 7am.
MARY: none
ANNOUNCEMENTS: highlighted alot of the items in the newsletter.
COT: lifted up injured PAX, PAX going through some hardships, and a few ither burdens/concerns.
Thanks for the opportunity to lead.
Blessings and SYITG,
-NASA
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:
WARMUP:
THE THANG: walk to Palmetto apartments and back. One loop around Earthfare
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: nope
THE THANG: ruck shuffle a 4 mile route
MARY: nope
ANNOUNCEMENTS: newsletter
COT: when busy the first thing we tend to sacrifice is our spiritual growth and personal mental well being. Be aware of this and try to avoid the pit fall.