Tag: Masterpiece

To Baxter and back

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WARMUP: some light stretching and jangling around
THE THANG: munn to Harris to Sam smith, through Sutton place neighborhood to right on Sutton until turnaround at or about 6th Baxter – and then back again
MARY:
ANNOUNCEMENTS:
COT:

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Missing in Action

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Munn then right on Harris. Enter neighborhood past Sam smith and run to masons Bend dead end and circle back to cot

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Lighting And Thunder

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WARMUP:
Jog around paved path at Runde Park
1 pullup
THE THANG:
Lightning Portion
Laps around Runde Park
Lap 1 – 1 Pullup – 40 Burpees
Lap 2 – 2 Pullups – 40 Merkins
Lap 3 – 3 Pullups – 40 BBS
Lap 4 – 4 Pullups – 40 Squats
Lap 5 – 5 Pullups – 40 Mountain Climbers

Thunder Portion
formed a circle in the shape of a wagon wheel with eight different exercises on the outside and after you got done doing the exercise exercises, you murder Bunnies to the middle where you did five man makers and then continued onto the next exercise and did an overhead carry back out to that exercise from the middle or a total of eight different exercises.
15- Block Swings
15 – Skull Crushers
15- Overhead Press
20- Leg Up and Over the Block
15 – Squats
15 – Thrusters
15 – Hand Release Merkins W/ Feet On Block
15- Curls

MARY:
No time
ANNOUNCEMENTS:
Bethel
Tortoise and Hare
Heart Walk
COT:
Everyone is soaking wet

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F3 Hyrox Training

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WARMUP: Mosey around parking lot to set lap
THE THANG:
800s (2 laps around parking lot)
Can't move on to next set of exercises until you complete 2 laps and exercises
800 – 50 Burpees
800 – 50 Squats
800 – 50 Lunges
800 – 50 Mountain Climbers
800 – 50 BBS
Finished with 2 (90%) sprints around back of Earth Fare and recovery walk along the front
MARY:
N/A
ANNOUNCEMENTS:
Heart Walk
Tortoise and Hare
Convergence
Bethel Mens Shelter
COT:
Everyone completed the workout at different speeds, but everyone completed it

F3 Hyrox Training

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Trip to the golf course

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Cars in the parking lot when I arrived. Some of the Pax had launched early to record some miles. Bootcampers began with some dynamic stretching before we strolled down the path to the golf club. Several stops with exercises before we arrived at the hilly path to the club. We each picked a boulder and did a series of exercises (curls, presses, and upright rows) while one in the group ran up to the bend in the path and back down the hill.
We moseyed to the top of the path and back down to a hilly path near the 18th green. We started running backwards when Falcon Crest accidentally ran over Backdraft. After a couple screams, he was able to shake it off. We ran around the parking lot and eventually made it back to COT.

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Bojangles Loop

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WARMUP: None
THE THANG: 4 mile loop down to Bojangles and back to Bob Jones Stadium
MARY:
ANNOUNCEMENTS: Fort Mill Lawn Care service opportunities
COT: Closed in prayer

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