WARMUP: Run slower
THE THANG: run faster (see map)
MARY: run the parking lot
ANNOUNCEMENTS: Lots of opportunities to go for runs
COT: Patience, one key is setting aside your expectations.
WARMUP:
THE THANG: we head over the Whithegrove throught the FC and CR school and hit a brand new pave trail. Everybody one got at least 4.5 miles.
MARY:
ANNOUNCEMENTS:
COT:
Disclaimer was made and we did little warmup then we got after it as we took a tour around the school making multiple stops along the way.
Thang 1 – Merkin Jax
1:4 Ratio
1 Merkin – 4 Plank Jacks
2 Merkins – 8 Plank Jacks
We completed 10 Merkins and 40 Plank Jacks
Thang 2 – Lunge Worm
Lunge Walk 4 steps then inch worm forward then do two Merkins at the bottom before inching back up. We repeat this until we reach the second island in the lot.
Thang 3 – CDD Webb
1:4 Ratio
1 CDD: 4 Air Press
2CDD: 8 Air Press
Up to 10:40
Thang 4 – Jack@$$ Burpee Webb
We found a sturdy wall for the next thang.
1:2 Ratio
1 Burpee – 2 Donkey Kicks
We completed 5 Burpees and 10 Donkey Kicks
Moseyed back to COT for some light stretching.
Announcements were made and we ended with prayer.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Warm-Up:
SSH – 20 IC
Imperial Walkers – 20 IC
Windmills – 10 IC
Moroccan NC – 10 IC
Strawberry Pickers – 10 IC
Quick mosey around parking lot
Cheese Shredder
Thang 1:
Set 4 corners ~ Stay together with the HIMs in your corner throughout the exercises and mosey between each corner. 2 Rounds
Cone 1 – 15 Burpees
Cone 2 – 15 Squats
Cone 3 – 15 Carolina Dry Docks
Cone 4 – 15 Jump Squats
Thang 2:
Four Light Poles ~ Mosey between light poles. 3 Rounds.
Light Pole 1 – 10 Merkins
Light Pole 2 – 20 LBCs
Light Pole 3 – 30 Lunges Total
Light Pole 4 – 40 Mountain Climbers Total
Thang 3:
Eleven’s
Mosey up and down.
At bottom: Diamond Merkins
At top: Big Boy Sit-Ups
Mary:
American Hammers – 15 IC
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: Nada
THE THANG: Run from Blue Smokehouse down Doby’s and take a left on Fairway Dr. Run until that ends, head back to Blue.
MARY:
ANNOUNCEMENTS: Blood drive in Massey on 1/10, Break the Dam is on 1/31!
COT:
It was a beautiful morn at The Americal Jackal, the mumble chatter was off the charts. All the Q could do to dodge haymakers was lean into it and say thank you sir many I have another.
We ran down to the track for the longest 4 corners EVER! There was a dispute of if there really are corners on a circular track, but that is purely semantics.
I chose the number 8 for no particular reason other than 12 was too many and 6 was too few. It’s science.
Corner 1: 8 Merkins
Corner 2: 8 Squats
Corner 3: 8 Flutters
Corner 4: 8 Burpees
Mode of transport on the curved part of the track was lunges, karaoke, and nurring. Mode of transport on the straight aways was fast paced running.
I would like to say we did all of them, but we only got 6 laps in. So maybe 6 wasn’t too few after all.
We Native American ran back to COT for some Mary, announcement, prayers and praises.
JWow
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: OYO
THE THANG: We Ran Dudley to Kings Bottom Loop & Back (4 to 5.5 miles)
MARY: No
ANNOUNCEMENTS: Christmas Eve convergence, Break to Dam 5k/10k, shovel flag / site changes.
COT: Columbia bus crash, Salisbury Firefighters and loved ones that are not doing well or we have lost.