Ran an oldie, but a goodie, Reverse Whitehall, hitting all the east side hills.
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: No
THE THANG: Ran down Holbrook to the very end 2.3 each way for a total of 4.6
MARY: no
ANNOUNCEMENTS: Tortoise and the Hare & more.
COT: Be careful and practice a kind response or no response to a wife. Each had a prayer or praise.
Running running and more running
Holbrook road route. Some got 3.5 miles, some got 4.5 and some every pre-ran and got a few more.
WARMUP: talked a little
THE THANG:
Ran through neighborhood found a hill that was 1/4 miles long and we ran up and down it a bunch of times
MARY:
Mosey back to COT
ANNOUNCEMENTS:
Read your newsletter
COT:
Take time for Rest!!
Had my weinkie prepared by Wed. afternoon. Participated in the SweatyBarry on Thursday night. Immediately afterwards grabbed the weinkie and reduced the rep count by half. I and the rest of the PAX this morning thank you .
WARMUP: Started with 2 laps around the Bob Jones parking lot while mixing in some high knees, buttkickers, and karaoke. Circled up near the flag and performed the following: 10xMNCsinIC, 1 burpee OYO, 10xCPsinIC, 2 burpees OYO, 10xLSSsinIC, 3 burpees OYO, 10xIWsinIC, 4 burpees OYO, 10xHWsinIC, 5 burpees OYO. We were warm and ready.
THE THANG:
50 – Alternating KB Lift, Clean & Press
1 partner performs the exercise until the other partner completes 10 Kraken Burpees, then switch until total rep count is completed
75 – Alternating 1 Arm KB swings
1 partner performs the exercise until the other partner completes 20 SSH IC, then switch until total rep count is completed
125 – 2-handed KB Thrusters
1 partner performs the exercise until the other partner completes 20 MCs IC, then switch until total rep count is completed
150 – KB Bent Over Rows
1 partner performs the exercise until the other partner completes 25 LBCs IC, then switch until total rep count is completed
175 – 2-handed KB Swings
1 partner performs the exercise until the other partner completes 25 Flutters IC, then switch until total rep count is completed
MARY: No time
ANNOUNCEMENTS: CSAUPS, Blood drive in Massey this weekend, lots of 2nd F opportunities out there so get involved, read your newsletter.
COT:
WARMUP: Discuss the route
THE THANG: A 4-mile run through the Masey neighborhood and Dobys Bridge with some hills along the way
MARY: American Hammers and Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: None
THE THANG: RUN FASTER
North Doby’s Bridge then left on Fairway Dr. Run to stop sign at the intersection of Banks Rd.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Count the out: 10
THE THANG: Oxford Route
ANNOUNCEMENTS: Flag Handoff, CSAUP galore, Emilio’s 2nd F, F3 Dads
COT: Struggles of having 2.0 stay home on video games vs out of house with friends and risk of drugs and other dangers.
WARMUP: Jog
THE THANG: Ran to River Trail Elementary and back
MARY: N/A
ANNOUNCEMENTS: CSAUP galore, Sea Biscuit flag hand off
COT: Students and teachers safe and fun summer.