Alabama route was called, with some tweaks to get us to 6 miles. Several pax started early and/or ran late to get up to 12 miles. YHC took video of the most pax, and thus felt inclined to post this backlist.
WARMUP: None. Only HIMs, none needed
THE THANG: 3 runners tackled 4-5 miles down Jackson, up Harris, back via spratt and misc trek through Whiteville Park.
5 ruckers tackled the Jackson/Harris/Massey loop plus some WEP time.
All left COT under the initial rays of Mr Sun up at least 1-0 on the day. Sprocket and Old Bay left up 2-0 after a double down.
COT: Blessed by the presence of Cornhole! he reminded all pax of the truly powerful source The Fort is to fuel each of us. he knows it well bc of the absence in his daily life since his move to Chester. may those of us who drink from this fountain truly appreciate what it offers!
Thanks to virgin Dawn Patrol pax (Quack and CK) for adding DP to their itinerary. we’re gaining traction — 8 pax is a new site record!
Thanks to Cake Boss for passing the baton to me in his absence. always an honor to lead.
Weather was 32 degrees and YHC had cold hands and feet coming off an earlier Q at the Coaches Box but pressed on.
YHC continued the discussion on Jester and Preparedness throughout the workout.
THE THANG:
Mosey to Lash parking lot
COP
Lots of exercises here
Mosey to far end of the lot
BLIMPS workout
Burpees x 5
Lunges x 10
IW x 15
Merkins x 20
Plank Jacks x 25
Squats x 30
Run to end of lot after completion of a round. Rinse and repeat 5 times
Mosey home with Mary along the way.
COT:
32 Year Anniversary for DD
Prayers for Old Bay M
Prayers for Sprockets upcoming grandchild
We ran, some ran 6 miles, some ran more, some ran less, but we all got it done.
Word of advice- don’t agree to Q the morning after a wine tasting event.
WARMUP: stretch, ssh, merkins, mosey with dynamic movements
THE THANG: 100 merkins, 90 squats, 80 flutters, 70 cdd’s, 60 alternating lunges, 50 American hammers, 40 shoulder taps, 30 Bobby Hurleys, 20 big boys, mosey back to cot 10 burpees.
MARY:
ANNOUNCEMENTS: don’t get complacent and keep your form was our focus.
COT: DD and an issue at work, Old Bays M.
WARMUP:
THE THANG: COT to Ft mill usps to the hill at 1st Baptist to Print Shop and back. Started with 22 ended with 25. Several freelancers for extra miles. The rain did not come.
MARY:
ANNOUNCEMENTS:
COT:
This week’s Dawn Patrol Tuesday installment was a run with 3, 4, and 5 mile options.
-Launch to Harris Street to Harris x Munn then return: 3 mile
-Launch to Harris to Munn to 160 to Startex: 4 mile
-Launch to Harris to Munn to 160 to Harris to Ardrey to Startex: 5 miles
We had 5 for 4 with a Doubledown and 1 Code Brown.
Come join at 0615 and tell your friends who need it!
Aye
Jekyll
WARMUP: Nope
THE THANG: ~4.8mi
Run down Market, cross Sutton onto Settler Heights. That turns into Stratford Run.
R/T Gardenia
R/T Morris Hunt
Run to the end of Morris Hunt and back
L/T Gardenia then up the hill
R/T Stratford Run and run to the intersection with New Grey Rock
Turn around and run back on Stratford Run-Settler Heights-Market back to COT.
MARY: Nope
ANNOUNCEMENTS: Yes
COT: 5th Core Principle
THE THANG:
Run 3.1 miles east on 160 to Springs Complex (or some other modified distance) and back. Total mileage of called route 6.2 miles. Some modified up, some modified down.
WARMUP: Alabama route (or root)
THE THANG: run the route / root which was 5 or 6 or 7 or more because guys are still running as of you reading this BB
MARY: not here
ANNOUNCEMENTS: all of them…for cyclops
COT: we did it