Tag: Grout

BBQ

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3 men showed up at The Fort this morning. Quick disclaimer and we were on our way towards the Print Shop. Stopped at the town hall office building for some dynamic stretching, Step -ups and dips next store, Muscle ups at the wall. Continued on to the park overlooking Main Street. Bear crawl/Merkin combo along with lunge walk/ squat combo.
Arrived at the pull-up bars for 4 sets of pull-ups, leg lifts.
Headed back to main street where Grout had a plan. Light pole shuffle run, 1 burpee at each, 1 merkin plus an additional merkin at each pole. 15 poles , 120 merkins total.
Back to WEP for some Mary.
Great job guys!

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Tour de Waterside

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WARMUP: Mumble Chatter

THE THANG:
Ran through Dominion Ridge to Whites Rd into Waterside. Visited the clubhouse and 2 roundabouts and then head back.

MARY:
ANNOUNCEMENTS: Golf tournament, anniversary convergence, 4.01K fundraiser

COT:

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4 Corners

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WARMUP: Mosey

THE THANG: 4 corners around Earthfare. 1/2 mile loop. Corner 1 (5 burpees), Corner 2 (10 squats), Corner 3 (15 merkins), Corner 4 (20 lbc’s)

MARY: No

ANNOUNCEMENTS: All the things

COT: Prayers and Praises

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Tour of Schools

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WARMUP: Instructions
THE THANG: Fort Mill Pkwy → Catawba Ridge HS → Forest Creek MS → back through Doby’s. Route covered ~4 miles.
– Lead Pack: Badlands, Vuvu, Grout, Farmers Only — looked like they were late for curfew.
– Middle Pack: Splinter (YHC), Tomb Raider, Shack-a-roni — kept it honest, grinding steady.
– Cleanup Crew: Rock Thrill + the ruck squad (Happy Hour, Clickbait, J. Cruise) — making the weight look easy, but we all know better.

MARY: Catch your breath
ANNOUNCEMENTS: IronPax, Bethel, HIM Camp, upcoming races.
COT: Time flies and be present. You don’t know how long you have with the ones you love.

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toilet paper options are plentiful

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Standard CoP warmup IC – SSH, WM, IW, broga stuff

Dynamic warmups to take us past the f45 suckers paying to workout at 5am… high knees, buttkickers, toy soldiers, karaoke

Pyramid style workout… run up and perform exercises up near COT, then run back and SSH for the 6.

Exercises: squats, merkins, flutters, CDDs, Lunges

Rep progression: 5, 10, 15, 20, 15, 10, 5

Finished Pyramid with 5 minutes left so circled up and did tempo versions of each exercise IC to finish off with a SLOW BURN

Thanks for the opportunity to lead Peachstand

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substi-Q at the pond

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My boy Poppins blew out his hammy doing something in the shower… sounds wild… so I figured PAX could chase me around for 45 minutes instead.

Pledge at 5:14 brief disclaimer and LFG

Out and back route up main street, right at light, turn around at QT.

Stopped a bout every 1/4 to 1/2 mile for in-cadence exercise escalator style.
Instructed PAX to join in on whatever exercise happening when they arrived

20 SSH IC
Add 5 merkins IC
Add 10 Squats IC
Add 15 OH Claps IC
Add 20 wide arm Merkins OYO
Add 25 LBCs IC
Add 15 Lunges IC

3.5 miles total

Feel better Pop

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Solid start to a Sunday

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Rucked up and headed out down through gold hill schools and up past light poles to Walmart parking and left onto stonecrest. Turned around at 30min.

Finished close to 3.8miles.

Solid mumble chatter and fellowship – great way to start a Sunday

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Sofrito is made with cilantro

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We had 10 @ the fastest AO in the East – <#C03NHG1RSS3> Some ran, some rucked, all enjoyed the perfect gloom weather and got stronger on the Holbrook route.

Thanks for the opportunity to run your great site, <@U05K5D10AG6>

Great work to these men, <@U063F72E8M9> <@U01E9QD5QQK> <@U061P7HUFRR> <@U050B5M1DGR> <@UGU3XR5RP> <@U06E4KT7NCA> <@U01BA80UZCY> <@U035XDY7ABC> <@U074CR7E49J>

THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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SKIP IT TOY

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WARMUP: lol
THE THANG:
Yog to Emory Ln corner for Braden loops. 3 work stations. 15 reps of merkens, big boys and squats. 3.5 miles at least with good total body workout.
MARY: none
ANNOUNCEMENTS: golf, HIM camp
COT: prayers and praises for health, our wife’s and children.

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