Run from Tega Cay Elementary to Gold Hill Middle and back
WARMUP:
THE THANG:
Run to willowbrook neighborhood. Loop the hood and back down 6th and head toward oak ridge elementary. Stop for a quick prayer for the start of school and back to COT.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: meet and greet
THE THANG: run through the bubble
MARY: was a fine girl
ANNOUNCEMENTS: Rob says USC is different than Southern California
COT: pray more worry less
WARMUP: it was raining
THE THANG: some did 3.2, some did 6, some did 15
MARY: does not go out in the rain
ANNOUNCEMENTS: generally, yes
COT: yes, COT was very nice
WARMUP: Nope – it's a run/ruck workout
THE THANG: Richard's Crossing to Front Street to Berkshire Heights, loop 1, 2 or 3 times and return the way pax got there.
MARY: No sir – open to all men
ANNOUNCEMENTS: Always
COT: 5th core principle
18 for a muggy am of Ruckers and Runners. Rewarded with a nice sunrise. YHC failed at the recording duties.
THE THANG: partner up. One partner carries two 2lb sand bags, switch at each station.
1st stop- south state bank = 5 reps (4 count) SSH, seal jacks, plank jacks
2nd stop- culdesac of Patricia Lane = 15 Superman’s, 15 flutter with press
Return to south state stop.
3rd stop- earth fare = 10 flying squirrels, 10 single count jumping lunges
Rinse and repeat.
4+ miles
MARY: 25 Supermans
ANNOUNCEMENTS: CRI volunteer event Saturday 8-12, Bethel Men’s serve this Thursday
COT: 🙏🙏🙏
WARMUP: None
THE THANG: 4+ Miles @ Brayden, 3 stations 20 Seal Jacks, 15 Merkins, 20 Seal Jacks 15 LBC’s , 20 Seal Jacks 15 Lunges
MARY: None
ANNOUNCEMENTS:
COT:
4 early
2 for coffee and stories
4 trails
5 roads
WARMUP: petting Wegmans Boston Marathon medal
THE THANG: see above
MARY: too many to name
ANNOUNCEMENTS: Wegmans ran the Boston Marathon
COT: more petting
WARMUP: exercises
THE THANG: 11’s X 2 + gears
MARY:
ANNOUNCEMENTS: newsletter
COT: