WARMUP: run to middle school track
THE THANG: 3 exercises, one lap on track, rotating mode of transportation through speed zone
MARY: the run back
ANNOUNCEMENTS:
COT:
WARMUP: mosey to the corner of Thomas Knapp & Kaja ct
THE THANG: speed work 5,4,3,2,1
MARY:
ANNOUNCEMENTS: @hardwood is a MAN among boys
COT:
WARMUP: If you consider an almost 1 mi run with toy soldiers, karaoke, NUR and 60 merkins a warmup, then yes
THE THANG: broke up into three groups of three for 4 rounds of pain stations…
First round:
Group 1- 20 pullups
Group 2 – run around small parking lot
Group 3 – 30 burpees
2nd Round
Group 1 – 15 pullups
Group 2 – run
Group 3 – 50 merkins
3rd Rd.
1 – 5 pull ups, 10 squats, 15 calf raises
2- run
3 – 50 flutters
Rd 4
1 – 50 squats
2- run
3- 25 Mike Tysons
Run back towards COT, got in some wall sits with 5 merkins each
MARY: More merkins and some supermans
ANNOUNCEMENTS: tons of stuff going on
COT: prayers and praises!
WARMUP: Only if you showed up early.
THE THANG: The MURPH (in honor of Lt. Michael P. Murphy)
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
MARY: Yes – Led by those that finished with time to spare.
ANNOUNCEMENTS: Shieldlock challenge and various other happenings found in your weekly newsletter.
COT: It happened and was important for the 16 of us in that B.O.M.
WARMUP: 1/4 mile
THE THANG: 1 rounds of 10/21/22 reps with a 1/4 mile run in between and a speed zone with 5 alternating modes of transportation
MARY: no
ANNOUNCEMENTS: join us for a spartan in November
COT:
THE THANG: Ran 4.3 miles
Dobys bridge to White Grove, thru woods to Nim’s Village, cross Ft Mill Highway to CRHS, FCMS, cut through to Dominion’s Bridge and back to start. Some of us had to jump the FCMS to Dominion Bridge fence. We looked at the long planks of wood nearby after we all jumped and after Birdcage ate turf.
ANNOUNCEMENTS:
COT:
WARMUP: mosey to corner of Dudley and Suffolk
THE THANG: Hill repeats
MARY:
ANNOUNCEMENTS: read your newsletter
COT:
WARMUP: stretches
THE THANG: Two rounds of 10 pain station count down with hill repeats in between
1-100 merks
2-90 squats
3- 80 seal Jacks
4-70 plank jacks
5-60 lunges
6-50 shoukder taps
7-40 LBCS
8-30 Peter parks
9-20 monkey jumpers
10–10 burps
Repeat until time expired.
Solid hour of effort!
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: light mosey to Hubert graham
THE THANG: 11’s with merkins and squats. Covered 4-4.5 miles, 400’+ of elevation gain
MARY: N/A
ANNOUNCEMENTS:
COT: Prayers from @sugarbug for a local high school football injured in last nights game and prayers for @davinci father as he heals from an ass whopping from his mother
WARMUP: light 1/2 mile mosey
THE THANG: 4 minute and 2 minute intervals around DBES
MARY: N/A
ANNOUNCEMENTS:
COT: