Walmart Run

THE THANG:
Trail Route
Ruckers
Road Route was a round-trip run to Walmart not for a honey do list which was around 4.5+ miles, shorter route was a little past the post office
ANNOUNCEMENTS: Christmas Party, Volunteers to help out in WNC.
COT: Prayers for people impacted by storms

TClap |
0

8@6@6@10-19

WARMUP: Espresso Martini
THE THANG: running roads, running trails, fellowship walk, ruckers. That’s what we do @6@6. EVERY. WEEK.
MARY: meeting with the Bobs
ANNOUNCEMENTS: Eat you Wheaties
COT: :the_horns:

TClap |
0

Running the Walmart loop

WARMUP: None
THE THANG: Run to Walmart and return 4.5MIles
MARY: –
ANNOUNCEMENTS: Lots
COT:

TClap |
0

Out-and-Back to Colosseum

Richard’s Crossing to 160, head toward Walmart
Left just before Arby’s and right to cross top of Earthfair parking lot
Left on Dave Gibson all the way out to where Colosseum launches. Turn around and run back the same path.

TClap |
0

Bermuda Triangle

WARMUP: None
THE THANG:
Bermuda Triangle which consist of running a lap around somewhat triangle shaped loop.

Pit stops along the way
15 merkins
20 LBCs
20 squats
5 pull ups at print shop

Then reverse the course. Everyone got the quota of 3 miles. Some got more

MARY:
Airborne hip exercises

ANNOUNCEMENTS:
COT:

TClap |
0

Wheels Up @ The Pond

WARMUP: Not really.
THE THANG: Run the .5mi loop around McCammon, Clebourne, Main St back to the flags.
Peter Parker, Parker Peter, Mountain Climbers, Merkins
Run up Massey to Sisk Memorial
10 Box Butters, 15 Flutters I/C, 20 LBCs (really 40)
Run down the hill and back up to Sisk
10 Box Cutters
Run down then back up to Sisk
20 LBCs
Run down and over to the steps at light
50 Calf Raises
Run to the Church lot on Harris
10 W.A.M., 10 Regular Merkins, 10 Diamonds (hands almost touching-Band Camp)
Run down to Harris St Park
15 Gas Pumpers
30 Dips
Run all the way up Jackson to 160 and take it in to COT.
MARY: See above
ANNOUNCEMENTS: Read the BB
COT: 5th Core Principle

TClap |
0

Use your manners

WARMUP: mosey around loop with dynamic stretching at times.
THE THANG: ssh,alternating lunges, squats, 45 degree lunges, elbow to planks, walk outs with squat, burpees. Mosey in formation to back of school 7s squats and shoulder taps, mosey to hill burpees bear crawl burpees. All done while wearing ruck.
MARY:
ANNOUNCEMENTS: newsletter
COT: prayers and praises

TClap |
0

Great bootcamp weather for a run (10 degrees too warm for good running weather)