WARMUP:
THE THANG: 3.5 miles loop going around the school, Walmart, and Hubert Graham.
MARY:
ANNOUNCEMENTS:
COT:
Rucked thru Kingsley to Springs and back
ANNOUNCEMENTS: Read your newsletter
COT
The Thang: A little warm up and a jog to the track where some sort of Baxter Pineapple thing was going on. There were men, women, and children all exercising together… sketchy if you ask me… but then again, you didn't ask me…
We started the main event with a burpee half mile, 5 at each “corner” for two laps. Those of us that elected to wear our training bras weren't the biggest fans, but that's the way life goes sometimes. Shifted gears to a Midget Dora (50-75-100) with a 50yd run.
Cohiba’s watch started talking dirty to him at that point and so we departed to separate ourselves from the dudes running with other dudes’ wives…
Ended with a 4-corner jaunt and a jog back for some Mary.
NMM: Whatever you gotta do, freaking do it. Ask for help, make a plan, it doesn't matter. The main thing is, stop making excuses, stop stopping, and do the thing.
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