Loops around Gardenia. Oof!
WARMUP: yes
THE THANG:
R on Textile Way
R on Wamsutta Mills Dr
R on Kingsley Springs Pkwy
Cross 160 onto Munn
R on Harris
R on Spring Blossom
L on Misty Morning Ct (1st cul-de-sac)
L on Spring Blossom
L on Brookcrest Lane (2nd cul-de-sac)
Reverse back
MARY: no
ANNOUNCEMENTS: Christmas party, twister gave us some of the ao history of 6ish @6
COT: prayer and praise for fellow PAX at marathon and Spartan today. M’s, aging parents, health challenges, NaFo Marching Band @ Grand Nationals in Indy.
WARMUP: jibber jabber
THE THANG: Berkshire loop(s)
MARY: more jibber jabber
ANNOUNCEMENTS: yes
COT: yes
Looks like we made it,
Barry Manilow
Track workout including 2 options:
Run a mile on the track then:
1. Calculate Vo2 max by running hard for 12 minutes
2. Sprint workout with race pace followed by jog (400,800, 1200 meters)
WARMUP: sure
THE THANG:
Out and back – 4.3mi
L on Munn
R on Harris
R on Sam Smith
R on Choate
L on Drew
L on Sharon Lee
R on Sutton
Out to 6 Baxter
MARY: nah
ANNOUNCEMENTS: 4Bs, Xmas party
COT: prayers for Jamaica recovery efforts, medical treatments/procedures, home repairs
WARMUP: assorted stretching, grunting, groaning, whining about the cold
THE THANG: FMHS to new Kingsley, out/back to 21, around Sunbelt parking lot, back out. Studs add old Kingsley.
MARY: assorted stretching, grunting, groaning, whining about the cold
ANNOUNCEMENTS: Bourbon & BBQ, Trash pick-up, Christmas Party, read your newsletter
COT: as per usual
THE THANG: 5K & 4-mi option from the HS to Creekside and the trail connector to Harris St Park. There were hills.
MARY: didn’t see here
ANNOUNCEMENTS: Newsletter-Golf Tournament, F3Chester, HIM Camp
COT: Prayers for the DD and his M!
WARMUP: None
THE THANG: Run route: Munn Rd to Harris Rd to 1st Street South to Doves Rd to Country Haven LN to Country Lodge Rd to Bojanles and back to COT . ~ 4miles loop
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: NONE
THE THANG:
19 men took off at quickly for No Mercy Monday. After a quick mosey to South State Bank, we fired up the legs with 5 Bonnie Blairs to get loose.
From there, we charged down Dave Gibson Blvd to the bottom under the light pole — 5 Jump Squats at the base — then sprinted back up that glorious hill of pain. At the top, we pushed toward the school where, under the next light post, we knocked out 5 Apollo Onos before turning around and heading back for more.
Rinse and repeat. Several rounds. Just under 5 miles of pure burn, grind, and grit.
Bones and Farmers Only quietly crushed it, while Sasquatch somehow wasn’t even breaking a sweat while he led the pack and completed each excercise with amazing form.
Legs smoked. Lungs torched. Mission accomplished.
Quote of the Day:
“Strike first. Strike hard. No mercy.” – Cobra Kai
MARY: NONE
ANNOUNCEMENTS: Golf outing, trash pickup,donate to accelerate
COT:
WARMUP:
THE THANG:
Here is my weinke – Assassin
We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.
Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.
All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.
Convergence bootcamp Q- Backdraft
Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs
The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins
Group 3 13 pull ups 13 burpees
Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom
Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,
Mosey back to COT in original 3 man groups
KB workout- Boogie Nights
Ladder of pain- it sucked
MARY:
ANNOUNCEMENTS:
COT: