Tag: Esso

Check out off the tracks brewing in rock hill. Also, I have to take a Clemson. Lastly, Stroud or Young?

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WARMUP: one side straddle hop
THE THANG: one dude runs down a hill and does 3 man makers with kettle bell whilst rest of pax does merkins and other exercises with random counts. Oh, we also made weird grunting noises at the bottom part of squats for no apparent reason.
MARY: there’s just something about her. Maybe she used to be Mark?
ANNOUNCEMENTS: can’t remember, but Will does do pints for padres once per month at the print shop! Ask him for details.
COT: Our country is divided, prayers for inclusiveness for all of Gods children. Practice grace. Love your wives and children deeply and unconditionally. Have a great day!

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New Route FP

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WARMUP: route instructions
THE THANG: out market to Sutton turn right. Left on Richard’s Crossing then right on First street to 160 back to SBucks. Repeat or do a mini loop
MARY: not applicable
ANNOUNCEMENTS: no twister sighting for Canolli run update.

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FITS is on fire to trigger the alarm!

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WARMUP: Goal 1, get moving. Check. Goal 2, listen to feedback, then action. Check.

Started with short mosey to front of school to distance us from the sweet sounds of the school fire alarm which was the indicator FITS was in the house (or that the mother of all Clemsons had been dropped by Slash).

We did a big tour of the school stopping to do 2-3 exercises at each stop where the warmup turned into “the Thang”.  He was the warmup portion: windmills, low slow squat, cherry pickers, imperial walkers, merkins, down dogs, honeymooner, lunges, CDD.
THE THANG: Making our way to the back of the school, we stopped at the picnic table benches when HarryCarrey said “look benches”. #ListenAction

The benches offered us a stop for dips and Bulgarian squats. Not wanting to stay in one place, we vacated to the pull up bars where we did pull-ups, 30 second hang, knee to chest lifts from the bar. Next stop was in front of the elementary school at the bottom of the hill. 6 count burpees and jump squats.

Next stop, back of the school for more benches and Astro turf. More dips, CDD, team sit-ups, and laughter ensued single file leg lift throw downs. Good for those still on the turf, not so good for those that ran out of turf.

Next stop, almost off school grounds in the way back for: diamond merkins and BandCamp favorite, calf raises. And more low slow squats.

As we made our way back to COT, we paid homage to Al Gore and shoulder taps. Back up the hill when HarryCarry said “what about derkins” where stopped at the top for derkins, but not the kind HC wanted. #ListenAction. Partner up for 20 derkins where partner 1 planked and partner 2 put feet on partner one to perform derkins – swap after 20. Stopped at pull up bars for more pull ups and leg lifts before COT.
MARY: Circle up for rotating Mary before 0600.

Message: always with listening, there’s an action to be taken. Not everyone has to like the action or the decision to not take an action, but that’s leading. Indecisiveness leads to lack of trust and fear of failure. Failing faster leads to growth, practice, and learning to prepare better.
ANNOUNCEMENTS: newsletter, new 3rdF AO post the Wild at heart series.
COT:

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WEP or Bust….

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WARMUP:
THE THANG: East on 160- Right on Jackson- left on Harris – jump on path to WEP – arrive at Ardrey – follow to 160 – left into WEP for a quick loop – head back to home base / FCU- 4 miles ✅
MARY:
ANNOUNCEMENTS: Cannoli Run – AKA – Newsletter
COT:Prayers for upcoming surgery- marriages- health – F3.

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Powerbottoms

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WARMUP: 100 SSH

DOWNWARD DOG
UPWARD DOG
MERKINS

THE THANG: MOSEY TO PAVILION/BURPEES AT EVERY CAR AND BENCH

WALL SITS
INCHWORM MERKINS TO EDGE/SPRINTS BACK

MOUNTAIN CLIMBERS (TAKE TURNS) SRINT DOWN
BROAD JUMP BACK

LBCS /FLUTTERS/FREDDYS
CRAB WALK

11s AT LOOP
MIKE TYSONS AND JUMP SQUATS

MARY: included in workout
ANNOUNCEMENTS: newsletter
COT: yes

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Just a Board

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13 did the hard thing this morning at Varsity. Disclaimer was disclaimed and we were off. Here’s what we did:

Warm Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 Overhead Claps (IC)
– 5 Hillbilly Walkers (IC)

Mosey to the Track

– 1 Mile
– 100 LBCs
– 100 Moroccan Night Clubs
– 100 Squats
– 100 Mountain Climbers
– 100 Calf Raises
– 100 American Hammers
– 100 Dips
– 100 Shoulder Taps
– 100 Side Straddle Hops
– 100 Flutters
– 100 Merkins
– 1 Mile

NMM
There’s a 4-letter word that has dashed more dreams and held back more potential than any other. “Just.”
“You’re just not my type.”
“You’re just not smart enough for this class. Just quit now and save yourself the embarrassment.”
“You’re just not tall enough. You’re just not fast enough.”
“You’re just not college material.”
They said Jesus was just a carpenter from a nowhere town. They said his followers were just fishermen and outcasts. Just is a way people try to hold you back. Don’t let others tell you what you can’t do or who you can’t be. Just do it.

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