WARMUP: disclaimer
THE THANG: loop around heart attack hill with added bonus going down to the lake
MARY: broga
ANNOUNCEMENTS: T&H
COT: prayers for families, teachers and kids
WARMUP:
15 SSH IC
10 Windmill IC
Plank Warmup
Honeymooner to Downward Dog
5 Merkin
5 Parker Peter
5 Shoulder Taps
5 Burpees OYO
Mosey to the Islands
THE THANG: x2
See image
Station 1: Overhead March (15 reps each side)
Bicep Isometric Carry to Station 2
Station 2: KB Overhead Swings (25)
Overhead Lunge Walk to Station 3
Station 3: Curl to Halo (12 each side)
Goblet Carry to Station 4
Station 4: Single Leg Deadlift to Overhead Reverse Lunge (12 each side)
Overhead Lunge Walk to Station 5
Station 5: Russian Twist (20 count)
Bicep Isometric Carry to Station 6
Station 6: Snatch (12 each side)
Goblet Carry back to Station 1
Mosey back to COT
MARY:
ABC’S of Abs
3 rounds of callouts: Heels to Heaven, American Hammers, Elbow Plank Parker Peters
ANNOUNCEMENTS:
CSAUP’S, Bethel Men’s Shelter, Blood Drive, Relaunch of Snake Pit
COT:
Show to know
Hot Humid July in SC pre-run with Grout and Re-tread.
WARMUP: run to parking lot where old tega cay coffee used to be and do 17 in cadence American Hammers then run to lowest point on Dave Gibson and do 7 in cadence merkins then run to flag pole at the school and do 6 in cadence low slow squat
THE THANG:
1776 sweet the Leg style
Perform:
17 American Hammers
7 Merkins
6 Squats
At flag pole and at tega cay coffee parking lot. Every time you pass the low point of dave Gibson do 3 burpees.
Get as many rounds as possible
MARY: no time
ANNOUNCEMENTS: newsletter
COT: 5th core principle
Disclaimer Shared
WARMUP: None
THE THANG: Trails or Roads Route Shared
MARY: she was missed
ANNOUNCEMENTS: the sweaty Barry coming up. Read your newsletter
COT: Don’t forget about one another, always have another’s SIX! Reach out to each other and encourage and support. We all carry burdens that we don’t share. You never know when one of us needs a NOD more than you know.
WARMUP: SSH, cherry pickers, Mozy
THE THANG: partner Dora. One farmer carry two coupons from pull up bars to stop sign down the hill, other partner does reps.
100 Pull Overs
150 Dead Lift
200 Bench Press
150 Curls
100 Swings
Winners get to do 11’s Manmakers to OH press
MARY:
ANNOUNCEMENTS: csaups, convergence
COT: Prayers for the health of loved ones. Prayers for those who have lost loved ones.
Did an out and back to Tega Cay Walmart. Some did trails. One rucked. Some did 11.
ANNOUNCEMENTS:
Convergence, men’s shelter and CSAUPS
COT: Health and blessings.
WARMUP: Mosey around parking lot.
20 ea. SSH
10 ea. Goofballs
10 ea. Hillbilly Walkers
10 ea. Cherry Pickers
10 ea. Moroccan Nightclubs
carry bells to student parking lot for a board of pain
THE THANG:
Round 1:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 40 Overhead Press
– 45 Chest Press
– 50 Squats
– 1 lap around cones
Round 2:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 40 Overhead Press
– 45 Chest Press
– 1 lap around cones
Round 3:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 40 Overhead Press
– 1 lap around cones
Round 4:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 1 lap around cones
MARY: none
ANNOUNCEMENTS: read the newsletter
COT: Prayer’s health & travel
11 PAX sweated out the weekend toxins and accelerated in the humidity this fine beautiful morning. We did 3.9 miles total with 25 squats at First Horizon, 25 plank jacks at Model A. Always look after the six and come home to your family the same way you left. Look out for each other PAX!
WARMUP: None
THE THANG: RUN FASTER
North Doby’s Bridge then left on Fairway Dr. Run to stop sign at the intersection of Banks Rd.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
SSH
Low slow squat
Merkins
To show the FNG how we do cadence
THE THANG:
Yog to Harris Street Park
Bear crawl across the basketball court
Lunge walk back
10 step ups
10 dips
10 derkins
5 pull-ups
yog to WEP via Jackson/Ridge/Park/Calhoun
7s on a hill:
Sumo squats at the top
Flutters (later changed to big boys facing uphill)
bear crawl up the hill, yog down the hill
Yog to the hill near COT
MARY:
Sprint to the top of the hill
ANNOUNCEMENTS:
Pints and Padres
CSAUPS
Convergence 7/4
Bethel 7/4
COT:
Flew past “chessticles” took a left turn at “Roethlisburger”, dove under “chili dog” to land at “Skyline” for FNG