Tag: Mainframe

Kindley Run

Leave a comment

WARMUP: run
THE THANG: Route. Run to new Kingsley down to Sunbelt Parking lot back up accross 160 to run the Old Kingsley loop and back to new Kingsley. Most of the runners stayed doing loops and the new Kingsley. Special guess ran with me (Denver, my Dog :walking-the-dog:)
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Tabata fun… no run no burpees.

Leave a comment

Warmup was basic

SSH
Windmill
Mount climbers
Stretching
Plank jacks

Moved to 40 minutes of Tabata
Focus on Shoulders/chest
Legs
Core.

6 rounds 6 sets
45 seconds on 15 seconds off
With a cooldown in-between sets.

Mumblechatter was awesome as always.

Thanks for coming out men! :facepunch: :facepunch: :facepunch:

TClap |
0

Brilliant Fashion

Leave a comment

WARMUP: No
THE THANG: munn to left on Harris, left on Jackson, left on 160 and back to cot. Add in more of needed
MARY: Huh
ANNOUNCEMENTS: Read your newsletter
COT:

TClap |
0

The Ranch/ Tour of the Campus, small Men workout

Leave a comment

WARMUP: Merkins, Side straddle Hop, low slow squat
THE THANG: Ran all of Spring Field campus with multiple pain stations and lots of steps ( Dips, 3 burpees, Bear crawl, with 3 Merkins stopping at each cone, and finishing with 10 Side straddle hops and 6 bomb :bomb: jacks. Ran 3+ Miles

MARY:

ANNOUNCEMENTS: check slack

COT: prayer and praise for family and F3

TClap |
0

Tortoise and Hare pre-yog

Leave a comment

Accepted this Q invite before I realized it was same day as the Tortoise and Hare CSAUP. No worries – all bad decisions can be compounded with other bad decisions so decided to let her rip.

A few PAX were out running already when we started. For normal start time PAX, 2 went trails and 5 hit the streets.

Trail – enter kingsley and immediate right – continue to dogwood and stay right on dogwood all the way to Cantrell ave where you will get on Muscadine. Stay course until you get to Azalea where you will find your way back to the spillway. you will hop on Haigler and go around lake and get to timberline and bring you back to Kingsley and back to CoT.

Road – get on 160 and dodge traffic over I77. Left on sutton rd then right on front st into baxter. Continue onto settlers height/Stratford run/harvest point until you reach the end. Turn around and come back

Thanks for the opportunity to lead!

TClap |
0

Shoulders of Pain

Leave a comment

WARMUP: Mosey- Circled up. SSH, windmill, moracin nightclub, Cherry pickers, Mosey some more.
THE THANG: ( Mosey 1/2 mile out )Max reps for (2 minutes x2) Merkins, CDD, dips, Heels to heaven. Finished up with 50 yard sprints and NUR back. 2 miles total
MARY: Hello Dolly, Bicycles and one other group lead!
ANNOUNCEMENTS: More of the same
COT: Prayer for the group

TClap |
0

Can BAMA Stop the Run?

Leave a comment

WARMUP: Disclaimer Provided, Pax Count, and Routes Shared
THE THANG: Some did trails, some did their own thing, most went on the “Alabama Run”.

MARY: She was missed !
ANNOUNCEMENTS: Tortoise & The Hare, Read Your Newsletter, Sundae Ruck, Fort Mill Lawn Care Center,
COT: Always stays in CoT

TClap |
0

Deck of Cards

Leave a comment

WARMUP: 1 mile run w/o ruck
THE THANG:
Deck of Cards workout with ruck
Hearts = Manmakers
Diamonds = Squats
Spades = Ruck Swings
Clubs = 4 Count Flutter

Jokers = Overhead ruck carry to a cone and suitcase carry ruck back

Rep = face value
MARY: No Time
ANNOUNCEMENTS: Tortoise & Hair CSAUP
COT: Closed in prayer

TClap |
0