Ran an oldie, but a goodie, Reverse Whitehall, hitting all the east side hills.
WARMUP: Needs Improvement or None
THE THANG: Fairway Route – Left at Public Storage on to Holbrook, Cross Ft Mill Pkwy and continue straight on N Dobys Bridge, left on Fairway Dr, run to “T” indirection at Banks Rd. Out and back. Total 4.5 miles.
MARY: None
ANNOUNCEMENTS: Bethel Men’s Shelter and Newsletter
COT: Yes
WARMUP: stretching
THE THANG:
Run to Catawba Ridge say hey to Kettle Bell dudes
Run back to Forest Creek and do couple hill repeats
Run back to COT and finish with 4ish miles
MARY:
Stretching
ANNOUNCEMENTS:
COT: praising the Eastside expansion and growth
WARMUP: 20 side Stratal hop, mosey to loco
THE THANG: partner Dora: 100 merkins, 200 big boys, 300 flutters. Ab circle: flutters, hello Dollie’s, box cutters, big boys, lbc. Up down sprints 10x return to cot
MARY: around the circle group Q
ANNOUNCEMENTS:
COT:
WARMUP: long mosey, windmill, imperial walker, hillbilly, downward dog, honeymooner
THE THANG: 11’s on a big hill- merkin and squats
Mosey back to COT for board of pain w music. 5 exercises x 30
Reps of everything. Tons of merkins, ab work and lower body leg work. Planks and in between rounds more running
MARY: finished with leg raises
ANNOUNCEMENTS: the Easternexpansion shirt
Needs to get to ordering stage. The interest is as big as <@U08GHEK16> calves
COT: named our new FNG, FROGGER who EH-ed by his dad <@U07HT0W85TN> Seeing a 2.0
Work out with their dad is one of my favorite things to see!
WARMUP: um- Nope
THE THANG: Run thru Middle School and CRHS and check on SnakePit to be sure they were accelerating.
MARY: um-nope
ANNOUNCEMENTS:
COT: Yes – Fantastic Discussion
WARMUP: SSH, KB Plank pull over, swings, Merkins, Mnt climbers, Jump squats
THE THANG: 4 corners at the main parking lot. Each corner has 2 exercises, plus one more exercise (5 men makers) along the longer side of the square. First lap mode of transportation is: short side murder bunnies, longs side, Around the World. Second lap mode of transportation, short side, Lunger, long side overhear press.
Corner 1: 15 KB swings + 15 Cleans
Corner 2: 15 KB Big Boys + 15 AH (each side)
Corner 3: 15 KB Halo + 15 Triceps Ext.
Corner 4: 15 Goblet Squats + 15 dead lifts
Back to COT walking with Curls and Overhead presses.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH x 24 IC, MNC x 24 IC, Windmills x 8 IC, Imp-Squat-Walkers x8 IC, Hillbilly Walkers x 24 IC
Plank Series (8 count holds once in position): Straight, Right, Left, Straight, So.Gentleman, No. Agressor
Finish w/ “John Hancocks”
THE THANG: Mosey to stairway & on up
24 dips on bench, 12 Irkins, 12 Dirkins
Down stairs, mosey to Picnic Tables, repeat 24/12/12
Over to Pavement track – Parnter Dora (1 moseys a lap/other exercises)
50 Plank-Jack Merkins
100 Am. Hammers
150 Get-up/Stand-ups
200 LBC’s
250 Gas Pumpers (where we cut it for Mary)
MARY: Hello Dolly x 24 IC, Heel Taps x 24 IC, Hello Rosalita x 24 IC, Freddy Mercury, Some other Bitcoin punishment I forgot
ANNOUNCEMENTS: Iron Pax, other stuff in newsletter
COT: Prayers for the recently departed (JCruise friend Tom) and being mindful/present when with family despite distractions
– Partner Bear crawls and running.
– nuR uphill
– bball court legs: squat variety and lunge walk
– Life’s a bench: chest and upper body burner
– Jailbreak
– Mary
Parking Lot Coffee (PLC) post-COT
WARMUP: Salutations and Disclaimer was shared. Mosey on to the back lock for some warm up movements:
10 Reps Each all done in Cadence
Morrocan Night Clubs
Over Head Claps
Wind Mills
Cherry Pickers (aka produce pickers)
Hillbilly Walkers
Imperial Walkers
Mosey to the track
THE THANG:
Track Work for Tabata
5 Pain Stations with 2 Exercises Each
45 Sec of Work followed by 15 Seconds of rest.
2 Sets Per Station then Move on to the next Station
After 4 sets 1 minute of plank work/Rest
Station 1 = Squats & Lunges
Station 2 = Shoulder Taps & Big Boys
Station 3 = Merican Hammers & Freddie Mercury
Station 4 = Plank & Milk the Cow
Station 5 = SSH & Moroccan Night Clubs
Mosey to Adjacent Lot for a series of wrap moves:
15 Reps each OJO x2 Sets
Box Cutters
Calf Raises
LBC’s
Dry Docks
SSH
Flutter Kicks
Mosey to COT
MARY:
With 1.5 minutes of work we performed 10 Heal Taps & 10 Leg Lifts
ANNOUNCEMENTS: Fort Mill Care Center Lawn, Survey, Tortoise & Hare, 9/21 Sundae Ruck, Read your newsletter
COT: Always Stays in COT !!!:male_superhero: