WARMUP: Ran out of parking lot
THE THANG: looped to Banks Trail and back
WARMUP: Jog over Walter Elisha Park for a few warmup exercises and an explanation of the plan.
THE THANG: 6 individual ~.5mi laps spread around downtown with 3 exercises after each lap. The exercises were:
10 Mountain Climbers I/C (scaled down to 5 for time)
10 Mak Tar Jai’s I/C (scaled down to 5 for time)
5 Burpees
I could provide the turn-by-turn directions for each lap but instead, call me and I’ll explain.
MARY: A few exercises performed just prior to COT.
ANNOUNCEMENTS: Golf, D2D info, upcoming Shovel-flag transition at Colosseum, Newsletter
COT: 5th Core Principle
WARMUP: This is MP. That’s not really a thing.
THE THANG: Running with pushups
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
WARMUP: Run to the golf course
THE THANG:
Start on #1
Tee boxes – 10 merkins
Greens – 15 squats, 20 LBCs
Most got through 6, some got 9 holes. All ran 3 miles.
MARY:
Run back to COT
ANNOUNCEMENTS:
Read your newsletter
COT:
Remember we aren’t promised another day. Love on your family even when it’s hard. Give grace even to those that show you no grace.
WARMUP: we pledged
THE THANG: ran to hardee’s for instructions.
Instructions:
1. Partner up
2. Run in opposite directions in a circle
3. First time you meet your partner, 5 merkins (chest hits the ground and slap hands at the top), second time you see partner, 5 big boys with legs locks and slap hands at the top.
4. Next round is 10 of the same at both meet up points.
5. Next round is 5 rinse and repeat, then back to 10.
After round 3 and 4 and 3+ miles later, did some Mary at Hardee’s while we waited for the 6.
Rand back toward COT and stopped at Hobo’s for some legs via 10 sumo squats. Then back to COT.
MARY: A little round Robin of Mary.
ANNOUNCEMENTS: read. Your. Newsletter.
COT: schools and teachers and new jobs for M’s
Nine men got dressed and ready for C.H.U.R.C.H this morning. Conditions were perfect for August (68 and breezy). Here’s what we did.
Warmup
* 10 Low Slow Squats (IC)
* 10 Mountain Climbers (IC)
* 10 Plank Jacks (IC)
Mosey to Sisk Memorial Baptist
* Carolina Dry Docks – 10
* Hand Release Merkins – 10
* Up Downs – 10
* Ranger Merkins – 10
* Copperhead Squats (Low Slow Squats) – 10
* Howling Monkeys (10 Monkey Humpers per person) – 80 total
Mosey to Fort Mill Church of God (repeat above)
Mosey to First Baptist (repeat above)
Mosey to Unity Presbyterian (repeat above)
Mosey to St. John’s UMC (repeat above)
Mosey back to COT
Totals:
* 100 Carolina Dry Docks
* 50 Hand Release Merkins
* 50 Up Downs
* 50 Ranger Merkins
* 50 Copperhead Squats
* 400 Howling Monkeys
* 2 miles
NMM
Fort Mill is a land of churches (seems one is on every corner). But just as standing in a garage doesn’t make you a car, going to church doesn’t make you a believer. Whatever you believe, show it in the way you carry yourself. Have convictions. Stand for your beliefs. The world is your pulpit, so let your walk be your message.
Aye!
IJ
WARMUP: Pledge
THE THANG: Zipper with a total of 49 Merkins and squats. Do merkins first, the balance are squats.
MARY: None
ANNOUNCEMENTS: Its my birthday tomorrow and HIM camp
COT:
WARMUP: Mosey to Print Shop
THE THANG:
5 Burpees at Print Shop
Run
10 Merkins at The Crossings
Run
15 Dips at The Church of God
Run
20 Squats
Run
Rinse and repeat
3-4 miles between front and back of PAX
MARY:
2 rounds of exercise moves
ANNOUNCEMENTS:
Convergence next Friday
Stuff the Bus next Saturday
COT:
Prayers for all the new drivers on the road and over all of our relationships with our 2.0s
WARMUP: Pledge…run around WEP to parking lot. Windmills, Moroccan Night Clubs, Slow Low Squats, Merkins, Knees to chest, Seal Jacks.
THE THANG: Run lab around WEP. Merkin ladder: start at one side of parking lot with 1 Merkien….Bear crawl accross….2 Merkins…..Bear Crawl back….3 Merkins….etc. until 10 Merkins. Run a Lap. Lt. Dan’s around parking lot (4 lunges w/1 squat). Ab work (flutters, LBCs, Hello Dolly) 10 diamond Merkins. Run back around WEP to COT.
MARY:
ANNOUNCEMENTS: F3 Dad’s camp, F3 men’s camp
COT: Praises for 2.0s
Ran to former Hardee’s location. CCDs, Squats, and LBCs in cadence.
Ran Springs, Elliott, Unity loop to Post Office.
Partner up. Each partner ran in the opposite direction, 10 merkins when they meet up, 15 CCDs, Squats, and LBCs at the Post Office. Rinse and repeat, Pax completed 3 to 4 loops.
Back to COT.