THE THANG: Pre-run optional then 6 hit Trails, 14 hit pavement
ANNOUNCEMENTS: Christmas Party, Cold Weather Drive for WNC, & Read your newsletter
COT: Ball of Man-Closing Prayer
WARMUP: N/A
THE THANG: Bank Run. 5 Banks on the way up 160 to Gold Hill. Deposit 10 Burpees at each on the way up. Withdraw 15 Squats and 20 LBCs at each on the way back. If done early head down Dave Gibson to the end and do all three exercises. If still done early, hit State Street for all 3 again.
MARY: N/A
ANNOUNCEMENTS: Read Your Newsletter
COT: Praise and Prayer-o-Rama round the circle
It was a beautiful morning in The Fort and everyone was in the mood to pick things up and put them down.
We headed off campus down towards Decibel’s new work dojo. We did a little four corners action with ruck shuffle between corners.
Corner 1 – Merkins, Corner 2 – Squats, Corner 3 – Flutters, Corner 4 Carolina DryDocs.
We double timed it back to COT for prayers and praises.
-JWow
WARMUP: Mosey across street to Brayden. Windmills waiting on six
THE THANG: Run down to bottom of Brayden hill. Run up to first street (20 merkins) run back down. Flutters. Run up to second street (15 squats) run back down. Freddy Mercury’s. Run up to top of hill (10 bomb jacks) run back down. Hello Dollys. Run the Brayden loop and return to bottom of hill. Run up to top of hill (5 bomb jacks) back down to second street (10 squats) run down to first street (15 merkins) back up the hill across to COT.
MARY: none
ANNOUNCEMENTS: Christmas party, Bethel Men’s, relief efforts
COT: prayers for healing and those affected by the storm
WARMUP: N/A – prerun if ya want to
THE THANG:
Pain stations from the flag down to Gold Hill and back to the light poles where we did some light pole work, starting at 2nd pole, one burpee building to 10. Then back to do the pain stations in reverse. We stayed together and did plank work waiting for 6 at each pain station.
Pain station #1 Bank (25 SSH IC)
#2 Culdesac by Dr. Luck (25 Plank Jacks IC)
#3 entrance to Gold Hill (25 Merkins IC)
#4 behind school (25 American Hammers IC)
On way back we did
#4, #3, #2 and #1 but dropped 5 reps off
Then we did #1 and #2 dropping off 5 again and then finally #1 for the last time before heading back to COT, 3+ miles plus a bunch of hill work and a lot of reps! Nice work by all :facepunch:
MARY: 6 count BURPEES IC
ANNOUNCEMENTS: 12 year, bethel
COT: yup
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run
MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane
ANNOUNCEMENTS: NASA presented the purpose of the Children’s Attention Home
COT: Esso talked about the purpose and greatness of the work being done by the Fort and Rock Hill regions.
WARMUP: jumped right in
THE THANG: 50 lbs lead shot weight bags and heart attack hill
MARY: yoga at the end
ANNOUNCEMENTS: convergence this Saturday
COT:
WARMUP:
In moderate pace, side squats to field, then moving side straddle hops, bear crawl, seal jacks, crabwalk, press jacks, then repeat flight backwards to parking lot fence.
THE THANG:
We completed 7 flights of 5 themed exercises in each flight of plyometrics, mixed martial arts, cardo-broga, dirt dog, and lower body followed by a few minutes of ballistic stretches to close.
There was no running, no burpees, and no merkins which was intentional as it seems a down and dirty bootcamp is non-existent these days…so, I led one.:beargryllz:
ANNOUNCEMENTS:
12th anniversary of The Fort on 9/30 at WEP.
COT:
Prayers for intervention of God, Jesus, and the Holy Spirit into our lives as well as healing for Pax specific relative maladies.
WARMUP: None
THE THANG: Bank > RT160 > Skipper St > RT on Still Ave > LT on Old Nation Rd > RT on RT160 > back to Bank (COT)
MARY:
ANNOUNCEMENTS: Sundae Ruck this Saturday , Leader of the Links is looking for sponsors.
COT: Closed in prayer