WARMUP:
THE THANG: laps around 7/11 and blue, one lap on one lap off, rinse repeat
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: 6 rounds- 24 squats, 24 merkins, 24 walking lunges, 400 m run
MARY:
ANNOUNCEMENTS:
COT: prayers for our kids mental health
WARMUP: 100 humidity
THE THANG: 3 mile loop past Print shop, Ft mill church of God, and reverse Alabama
MARY: nope
ANNOUNCEMENTS:
COT: prayers and praises.
WARMUP: yes
THE THANG: running
MARY: no
ANNOUNCEMENTS: yes
COT: yes
THE THANG:
Zipper route starting at Elliott St. 10 merkins and 10 jump squats at the end of every street. 5 burpees each time the pax cross Springs St. Pax logged 3.5-4.5 miles.
WARMUP: nah
THE THANG: Runners were told to go old Kingsley to new Kingsley for big loops.
Ruckers did old Kingsley and small loop at new Kingsley.
MARY: nope
ANNOUNCEMENTS: men’s shelter!!
COT: we did it! Prayers for family health, family dynamics, families with financial needs
WARMUP: some
THE THANG: some did some, some did double digits
MARY: some
ANNOUNCEMENTS: some
COT: yes
WARMUP: OYO
THE THANG:
Harvest pointe
Market street
Cross Sutton to
Founders st
Straight onto Settler heights dr
Straight onto Stratford run dr
Cross new gray rock to
Harvest pointe
Down to the end and back
4mi
MARY: no
ANNOUNCEMENTS: Convergence, Soul2Sole Flag hand off, Q School
COT: yes
WARMUP: OYO
THE THANG: Run to The Forest and do 1-3 laps. Totals of 3-5 miles were had
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: windmills, cherry pickers, planks, down and up dogs, Peter Parker’s, shoulder taps – many in cadence
THE THANG: stations were marked in a row of parking spaces. In each was written an exercise. Pax selected a space and did the indicated exercise for the given count, and then moved one space to the left to do that exercise. Once the pax finished the last space in the row, they moseyed a lap of the parking lot and went to the first space to continue the circuit. Exercises in the spaces were LBCs, American hammers, gas pumpers, big boy sit ups, hello Dollies, flutters, Freddy mercuries, weezie Jeffersons, penguins.
Rep counts – first time through, 10, then 15, then 20, then 15, then COT
MARY: the whole workout was pretty much Mary. It seemed redundant to do more
ANNOUNCEMENTS:
COT: