9 Strong for some Hills with 3 stops each round
Hit Kuester parking lot
15 Merkins and 15 CDD
HIT GHES teacher lot
20 LBC AND 20 Hello Dollies
Hit GHMS teacher lot
20 Squats and 20 lunges
REPEAT AND REPEAT
WARMUP: mosey, static stretching, cherry pickers, SSH, merkins, plank
THE THANG: Dora partner board of pain
100 each:
Man makers, OH Press, Merkins, Big Boy SU, KB Swings
MARY: n/a
ANNOUNCEMENTS: Q vs Q Finals/ Rock vs Fort, 2nd annual HIM Camp, Jaeger CSAUP
WARMUP:
Warmup:
SSH
Imperial Walker
Windmill
Hillbilly Walker
Honeymooner/Downward Dog
THE THANG:
Mosey to Grace
Dora at Grace
100 Merkins
5 Burpees with partner
100 Squats
5 Burpees with partner
100 Dry Docks
5 Burpees with partner
100 Lunges
5 Burpees with partner
100 LBCs
5 Burpees with partner
Serpentine Run with 5 merkins
Mosey to COT
Mary was completed
ANNOUNCEMENTS:
Bethel Men’s Shelter
AMRAP for Autism
Jaeger
COT:
Health
Recovery
Patience
WARMUP: Motivators, Windmills, Cherry Pickers
THE THANG:
1. 1 round at the stage: Partner 1 bear crawl to playground and mosey back while partner 2 cycles through 10x burpees & 10x donkey kicks. Switch.
2. Crawl bear up Massey St & 10x burpees at the bottom. Al Gore for the 6.
3. Mosey to the Print Shop. 10x Pull-ups
JWOW:Dora @ Fort Mill Church of God
1. 100x Merkins
2. 200x Heels to Heaven
3. 300x Squats
4. Mosey back to COT
MARY: Included
ANNOUNCEMENTS: HIM Camp, Newsletter
COT: Surviving children of domestic tragedy
WARMUP:
Quick disclaimer and shared we would be doing the Mental Battle workout created by DropThrill.
THE THANG:
Little mosey into a secondary parking lot and did a warmup
SSH – 20
Windmills- 6
Imp Walkers – 15
Plank Stretching
Merkins – 10 IC
From there we ran over to bigger lot where I set up a “4 corners” this was the 7 provided exercises and one extra. We then did 4 laps on 1/2 the exercises and 4 laps on the second.
Exercises were:
Jump squats x 12
Merkins x 15
Plank Jacks x 20
Lunges x 12 per leg
Inbetween the first and second half we held plank and I shared some alarming statistics with mental health. We discussed F3 and it’s impact on my life and others, the importance of getting right, guard rails, shield locks and conquering the jester (all in light of the fact that mental health a very dynamic thing)
Then we did the second half…
LBCs x20
Burpees x 10
Monkey Humpers x 30
Mountain Climbers x 30
We had extra time so we did wall sits and balls to walls on side of movie theater, then we ran around backside and ran up a two story flight of stairs twice. Then we moseyed back around to COT and had enough time for 10, 6 point Burpees IC. Fun way to end it out.
MARY:
ANNOUNCEMENTS: WTF or Waxhaw Trail Fest on 4/20, Bethel Men’s Shelter Rock Hill serve 4/4, Jeager 5/11 I believe.
COT:
Families, 2.0s health and of course mental health.
WARMUP: Mosey to South State Bank
20 SSH, 10 Imperial Walkers
THE THANG: Run to Gold Hill Middle Parking Lot: .56 Miles
20 Squats, 20 Merkins, 20 LBC’s.
Run back to Bank: 20 Squats, 20 Merkins, 20 LBC’s.
Run back to school and reduce reps by 5.
MARY: None
ANNOUNCEMENTS: Amazing porta potty in front of the Firebirds! Saved me!!!!
COT:
WARMUP: mosey for a bit throughout the vast parking lot, then we did a warmup in front of the theatre. All the usuals plus some plank/core work
THE THANG: a Dora with 100 dirkins, 100 LBC, 150 step ups, partner 2 runs to farthest light pole and back, we then did a parking lot routine involving 2 alternating exercises at light poles as we traverse the lot, finally we did a nasty Jack Webb with big boys, American hammers and always 2 merkins. Almost finished then ran back to COT to finish up
MARY: finished up Jack Webb, got to 10 big boys and 40 hammers
ANNOUNCEMENTS: Waxhaw Trail Fest, Goose Qing in Mint Hill
COT:
WARMUP: None
THE THANG: 1.75 out and back for a total of 3.5 miles. Option to add on 2 loops around the very large building for another half mile.
MARY: Yes – handful of the fast runners
ANNOUNCEMENTS: CSAUP, Bethel Men’s Shelter, Litter Pick up coming soon, Canoli Run….
COT:Well done well attended and knocked out in a timely manner.
Ran from COT to the corner of Dudley and Neillie’s Way. Did the Nellie’s Way hill run around the Dobbys Bridge school parking lot and back 4 times
COT
Prayers for kids
Prayed for jobs
Ringer was the Q but he is Slackless. Don’t know all of the weinke but went to the big parking lot. One end was KB exercises. Did 10 reps of the first, run to the other end of lot do
10 Merkins
20 squats
30LBC
run back to start, do 1st and 2nd exercise continue adding KB exercise each round.
KB exercises
Swings
Goblet squats
Lawnmowers
Curls
Triceps
Lunges
Cling and press