WARMUP: the regular plus 50 burpees
THE THANG: running with a friend including merkins, LBC, calf raises and other fun times
MARY:
ANNOUNCEMENTS:
COT:
All w/in this doc:
Done this way so you can access Links to obscure covers of familiar tunes… you are welcome…
https://docs.google.com/document/d/1Cutvl2kKq-p9NHQ9R5rJOvOc_lYE4X53AtXmtxePjzE/edit?usp=sharing
WARMUP: Disclaimer Provided, Pax Count, and Routes Shared
THE THANG: Some did trails, some did their own thing, most went on the “Alabama Run”.
MARY: She was missed !
ANNOUNCEMENTS: Tortoise & The Hare, Read Your Newsletter, Sundae Ruck, Fort Mill Lawn Care Center,
COT: Always stays in CoT
WARMUP: Disclaimer Provided, Pax Count, and Routes Shared
THE THANG: Some did trails, some did their own thing, most went on the “Alabama Run”.
MARY: She was missed !
ANNOUNCEMENTS: Tortoise & The Hare, Read Your Newsletter, Sundae Ruck, Fort Mill Lawn Care Center,
COT: Always stays in CoT
Mosey to a nearby parking lot:
WARMUP:
– SSH
– Windmills
– Imperial Walkers
– Squats
– Mountain Climbers
Mosey to the park across from Little Caesars .
THE THANG:
4 cones set up along path heading from Millstone Park toward Main Street. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio)
Cone 1- 1 Burpee : 4 SSH
– >> Bear crawl to next station
Cone 2 – 1 Big boy sit up : 4 American Hammers
– partner wheelbarrow to next station
Cone 3 – 1 Knee tar N’Diaye : 4 Squats
– partner wheelbarrow to next station
Cone 4 – Traditional Jack Webb –
– >> Run down to Main Street then around to first station
Instead of doing all 10 reps at once, we broke it up into 3 rounds.
Round 1: 1-5
Round 2: 6-8
Round 3: 10 (skipped 9 since we ran out of time).
Excellent work by all!
WARMUP: nope
THE THANG: rucked with squats and push ups 2.6 miles through parts of the zipper and the church loop.
MARY: no time
ANNOUNCEMENTS: yes
COT: 5th core principle
It is always an honor to be in the presence of other HIM’s who help keep YHC on the right path. This morning was another fine example.
Thank you for joining me, Cobra Kai and Twister and appreciate the call, DD!!
:eye:
YHC was honored to Q at Minnow Pond and thankful to start the day with my brothers in F3. After reviewing previous backblasts, I noticed one from Spider-Man in 2023 which introduced a loop around town that I liked. I decided to modify it slightly and focus on ab work today
THE THANG:
Mosey to Improper Pig
5 burpees
10 Big Boys
15 Freddy x 2
20 Flutters x 2
Mosey to Vet Clinic
Rinse and repeat exercises
Mosey to Town of Fort Mill office
Rinse and repeat exercises
Mosey to FM Baptist parking lot
Rinse and repeat exercises
Mosey to Improper Pig
Rinse and repeat exercises minus flutters
3 or 4 loops were completed depending upon speed
ANNOUNCEMENTS:
Read the newsletter
Pusher out :v:
WARMUP:
Mosey to track
SSH, windmill, inch worm merkins, squats, stretching
THE THANG:
Mosey to back side of track where the Cindy’s live
Rd 1
Curls
Bent over rows
Partner 1 run / 2 farmer carries
Flip flop
Rd 2
OH press
Tricep extensions
Run / farmer carry
Rd 3
Same as rd 1 add dead lift
Rd 4
Same as 2 add chest press
Rd 5 same as 3 add heal raises
Rd 6 same as 4
Mosey back to COT
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: no messing around and got right to business knowing mumblechatter would be strong. Mosey around parking lot and stopped for cherry pickers, windmills, low slow squat, merkins, imperial walkers.
THE THANG: went to the tire / oil change for some partner work.
Partner 1 AMRAP step ups while partner 2 ran around building. Did this 3x because why not.
Ran through the smell zone to the church for more partner work.
Partner 1 AMRAP decline merkins while partner 2 ran around the circle lot. Did this 2x with round 2 for urkins.
Ran down the street to the fountain for more partner work (and we changed partners at each station I forgot).
Partner 1 flutter while partner 2 NUR up the hill to the fire station (for backdraft) and then ran pack to partner 1. Did this 2x with round 2 being LBC.
Ran up to fire station for 2 min of burpees because…just because.
Back to COT for 3 min of Mary.
MARY: yes, she was done
ANNOUNCEMENTS: newsletter and lots going on
COT: complete
Thang:
Down to the playground track for an Indian Run. We did 5 laps with burpees.
Next, Jack Webb with merkins and big boys.
Five more laps of Indian Run with burpees.
Another Jack Webb of squats and monkey humpers.
Back to COT for prayers and praises.
JWow