WARMUP:
THE THANG: >3 miles past Walmart
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: stretching and grunting
THE THANG: Alabama
MARY: coffee & one word
ANNOUNCEMENTS: trash pick up
COT: @ coffee
WARMUP: no
THE THANG: meandered the streets and parking lots of Kingsley. ~3.1miles
MARY: where?
ANNOUNCEMENTS: it’s summertime. Get out and post. Lean in to 2F and 3F. Lawn care @ Ft Mill Care Center
COT: prayers for guidance navigating health care – specifically challenges with cost of care, insurance coverage, poor provider/system quality
18 for a muggy am of Ruckers and Runners. Rewarded with a nice sunrise. YHC failed at the recording duties.
It’s time for a round of Uno!
Play your cards and do the exercises as follows:
Blue – Merkins
Green – LBC
Yellow – Squats
Red – lunges
Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise
Reverse – Repeat last exercise
Wild – Change color
We didn’t have any go out but we were all winners for posting!
Have a great weekend.
WARMUP: we don't need no stinkin warmup
THE THANG:
This workout is based on the Miracle Mile routine.
Base exercises at each station:
Big Boys
Merkins
Burpees
Monkey Humpers
1st station – amphitheater – 1 rep each
2nd station – White/Ardrey – 2 reps each
3rd station – playground – 3 reps each
4th station – White/Sidney Johnson – 4 reps each
5th station – Sidney Johnson/Looms – 5 reps each
6th station – restrooms – 6 reps each
7th station – amphitheater – 7 reps each, plus wall sits/bomb jacks
8th station – White/Ardrey – 8 reps each, plus 25 shoulder presses
9th station – playground – 9 reps each, plus 25 dips
10th station – White/Sidney Johnson – 8 reps each (audible – begin reverse Fibonacci countdown), plus 25 gas humpers
11th station – Sidney Johnson/Looms – 5 reps each, plus 25 overhead claps
Mosey to Calhoun gazebo
Group 1 – bear crawl or lunge to tractor in the parking lot, Nur back to start
Group 2 – Curb Alperts AMRAP
Groups switch places
Next round – shoulder taps AMRAP
Next round – dips AMRAP
Mosey to 12th station – restrooms – 3 reps each
Return to COT – some did 2 reps and 1 rep to close it out. The rest of us had enough at that point (who made up this workout, anyway?)
MARY: throughout
ANNOUNCEMENTS: Bethel, trash pick-up, and a July 4 convergence teaser
COT: prayers for family health, and a praise for family health as well, parental care, patience in marriage
WARMUP: The disclaimer was our warmup
THE THANG: We rucked at a moderate pace to the top of Hubert Graham and Tega Cay Drive and went back down.
MARY: She was not in today.
ANNOUNCEMENTS: Bethel, Golf Event, CRI hygiene bag packing, and trash pickup
COT: Shared some prayer requests
Loop around Kingsley into old Kingsley. Around the church and back for 3.6mi
Disclaimer Shared ! Routes and Buddy System Encouraged
WARMUP:
10 Min Stroll to Desired Starting Point
THE THANG:
Go get 4-9 miles worth of journey and share with your partners
MARY:
Was never found, Smoke 💨 Signals seen
ANNOUNCEMENTS:
Bethel Men’s, Trash 🚮 Pickup, CRI Foster Kids help , CSAUPs & Race signups
COT: Deep within our hearts.
WARMUP: Maybe
THE THANG: out and back – Munn to Harris to Sam Smith. 4 miles with plenty of Ruck options
MARY: None
ANNOUNCEMENTS: Trash Pick up/ Bethel Men’s/ Christmas party
COT: Prayers and Praises from each pax ( health, marriages, patience, Recovery, Healing, Transition for College kids, employment and blessings.