Up The Massey Hill We Go

2024-02-05Leave a comment

QIC: Beaker
When: 2024-01-25
Pax: 38 Special, Anchorman, B.O.B., Beaker, Cakeboss, Crystal Lake, Funhouse, Maximus, Peach Stand, RollOff, Short Sale, Straight Up, Sugar Daddy, Tiller, White Lightning
Posted In: Minnow Pond

WARMUP: None

THE THANG:
Route was Massey St. to Harris St. to Ardell, back to 160.
10 hand release merkins in the parking lot at the top of the Massey St. hill.
10 hand release burpees in the parking lot at the top of WEP.
Rinse and repeat till 0600.

MARY: some folks did some in the parking lot.
ANNOUNCEMENTS:
COT:

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To cold to Golf

2024-01-29Leave a comment

QIC: Joe Lyons (F3 Long Duck)
When: 2024-01-24
Pax: Anchorman, Barry Manilow, Bass-o-matic, Bonsai, Change Order, Cobra Kai, Conundrum, Cornerstone, decibelf3, Falcon Crest Ryan_F, Farmers Only, Funhouse, Joe Lyons (F3 Long Duck), Lighthouse, Quack Attack, Rebound, RollOff, Short Sale, Tesh, Vuvuzela, Wooden Leg
Posted In: Clydesdales

WARMUP: no warmup-run
THE THANG: To the Fort Mill Golf course and back 4.5 mile, shorter version was to downtown main street and back is 3.2 miles.
MARY: nope
ANNOUNCEMENTS: race this weekend
COT:

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Morris is in the hunt

2024-01-20Leave a comment

QIC: Band Camp
When: 2024-01-15
Pax: Anchorman, Backdraft, Band Camp, Bass-o-matic, Cakeboss, chickenhawk, Cobra Kai, Fire Marshall Bill, Funhouse, Lighthouse, oldbay, Pusher, Twister, White Lightning, WWL
Posted In: Flight Plan

WARMUP: Nope. That’s frowned upon here.
THE THANG: Toward the river district, turn R on Gardenia (with a litte extra before), R on Morris Hunt to the cul-du-sac and back, L on Dowing, R on Birkshire, take it back to COT.
MARY: Nope. But some guys got back with time to stretch

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No SSH

2024-01-04Leave a comment

QIC: Band Camp
When: 2024-01-03
Pax: Backdraft, Badlands, Band Camp, Bass-o-matic, Cobra Kai, Everest, Falcon Crest Ryan_F, Funhouse, Gekko, Jekyll, Joe Lyons (F3 Long Duck), Masterpiece, Rebound, RollOff, Shady, skipper, Vuvuzela
Posted In: Clydesdales

WARMUP: Naw, but maybe we should? Warming up is good
THE THANG: Run
MARY: No
ANNOUNCEMENTS: Yes
COT: Check

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Old School Kingsley Route

2023-12-21Leave a comment

QIC: Fogerty
When: 2023-12-21
Pax: 38 Special, Anchorman, Backdraft, Band Camp, Barry Manilow, Bass-o-matic, Cakeboss, Fogerty, Funhouse, Italian Job, Maximus, Ölaf, oldbay, Peach Stand, Pusher, Shady, Slash, Stang, White Lightning
Posted In: Minnow Pond

WARMUP: Pledge
THE THANG: Out and Back with Merkins
Kingsley loop was an optional add-on.
MARY: Yes – 3 mins
ANNOUNCEMENTS: Clave Boss:10k/5k Dam2Dam sign up :
COT: Worth the wait

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Bermuda Triangle

2023-12-07Leave a comment

QIC: Solo
When: 2023-12-07
Pax: Bonsai, Funhouse, Liberty Bibberty, Peach Stand, Solo, Straight Up, Vuvuzela
Posted In: Minnow Pond

Warmup:
There was one

The thang:
Mosey to corner of Railroad/Confederate
15 pushups

Mosey to Confederate Ave/withers St
5 burpees

Mosey to Withers/Watson at top of hill
15 squats

Mosey to Print Shop
5 pull-ups

Wash, rinse and repeat
Mosey to COT

Moleskine:
Affectionately now named “The Bermuda Triangle”, as YHC doubled back thinking we lost a pax in the gloom. Come to find out YHC was circling around like a doomed plane whilst said pax was already at COT. FWIW, 5 laps equals 3.6 miles.
Always a pleasure – Solo

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2023.34 Colosseum

2023-11-30Leave a comment

QIC: Tesh
When: 2023-11-07
Pax: Backdraft, Barkley, Bonsai, Crystal Lake, Escargot, Funhouse, Jekyll, Lighthouse, NakedAndAfraid, Rebound, RollOff, Shady, Slash, Tesh
Posted In: colosseum

Ball2wall / shoulder tap stack
Pogo stick / squat jump stack
Bearcrawl / merkin stack
wallsit / single-leg air humper stack
half-mile run to end

Slackblast or it didn’t happen (according to slackbot).

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Ft Mill Laps

2023-11-30Leave a comment

QIC: Maximus
When: 2023-11-30
Pax: Barkley, Bonsai, Cakeboss, Cobra Kai, Crystal Lake, fishstix, Funhouse, Liberty Bibberty, macgyver, Maximus, Rebound, Rubber Ducky, skipper, Solo, Stang, Sugar Daddy
Posted In: Minnow Pond

WARMUP: Jog over Walter Elisha Park for a few warmup exercises and an explanation of the plan.
THE THANG: 6 individual ~.5mi laps spread around downtown with 3 exercises after each lap. The exercises were:
10 Mountain Climbers I/C (scaled down to 5 for time)
10 Mak Tar Jai’s I/C (scaled down to 5 for time)
5 Burpees
I could provide the turn-by-turn directions for each lap but instead, call me and I’ll explain.
MARY: A few exercises performed just prior to COT.
ANNOUNCEMENTS: Golf, D2D info, upcoming Shovel-flag transition at Colosseum, Newsletter
COT: 5th Core Principle

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Minnow Pond run around, not a beat down

2023-11-27Leave a comment

QIC: FunHouse
When: 2023-11-16
Pax: Double D, Funhouse, Liberty Bibberty, oldbay, RollOff, Tesh, Vuvuzela
Posted In: Minnow Pond

WARMUP: Pledge
THE THANG: Run around WEP, 10 merkins at every swing.
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Travel, sickness, wives

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I think Beaker hit his head

2023-11-14Leave a comment

QIC: Beaker
When: 2023-11-14
Pax: 3D, Backdraft, Beaker, Cobbler, Cubbie, darkhelmet, Funhouse, Italian Job, Joe Blow, Maximus, oldbay, Rubber Ducky, SouptoNuts, Warning Track
Posted In: Block Party

WARMUP:
0445 – 2 mile prerun
0515 – 31 SSH, 10 Imperial Walkers, 8 Single Leg RDLs

THE THANG:
1st circuit:
-10 squats
-10 lunges (SC)
-10 jumping lunges (SC)
-10 jump squats
up and down the hill twice.
x5 rounds

2nd circuit:
10 big boys
10 Peter Parker’s (DC)
10 leg raises
Up and down the hill
x4

Ended the last 10 minutes with some kinda Broga and light stretching

MARY: check above
ANNOUNCEMENTS: newsletter
COT:

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F3 The Fort

Tag: Funhouse

Up The Massey Hill We Go

To cold to Golf

Morris is in the hunt

No SSH

Old School Kingsley Route

Bermuda Triangle

2023.34 Colosseum

Ft Mill Laps

Minnow Pond run around, not a beat down

I think Beaker hit his head