Tag: Nasa

Around The Fort to Return The Pond to Its Roots

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WARMUP: Skip to the Thang.
THE THANG: In an effort to return Minnow Pond to its roots, we ran, stopped for exercises, ran, stopped for exercises, repeat. I will write the stop then the qty & category of exercises.
Fort Mill Pharmacy-3 Core Exercises
Jackson St/Sidney Johnson-3 Upper
Harris St-3 Lower

First Flat up the Harris St hill-2 Core
Massey St-2 Upper
Bottom of Massey-2 Lower

Up Main St to Leroy St-1 Core
Leroy/Summersby-1 Upper
Back to Leroy-1 Lower

Back to COT for a few more core exercises

All got 3.5+mi. 1 got 4mi.

MARY: See above
ANNOUNCEMENTS: Yes
COT: 5th Core Principle

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Broga and Mosey New TV Series

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WARMUP: Mosey Up Massey Hill
THE THANG:
1mile run

30min Broga

1mile Run

3min Broga

Or
1mile run with 4 pain stations
5 burpees
10 CCDs
15 Sumo Squats

MARY: Broga
ANNOUNCEMENTS:
Yeager….Do It
COT:
Be the friend even when others are not

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Matters of the Heart

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We had 11 PAX and 6 fly by runners this morning at The Hive.

COP
SSH x 20
Low Slow Squat x 10
Moroccan Night Club x 20

Disclaimer, move to start point.

WEINKE
Use parking rows as pain stations
10 Reps Each Stop

Method of Travel between Stations
Lunge walk to each row

Stop 1
Halos
Kid Launch

Stop 2
One Legged RDL both sides

Stop 3
Tricep Extensions
Curls

Stop 4
Goblet Squats
Cossack Squats

Stop 5
KB Swings
OH Press

Stop 6
Burpee Snatch

Stop 7
Lawn Mowers Both Sides

KB OH Carry back to start, rinse and repeat.

In between each round YHC waxed poetic re: matters of the heart. We took a crash course God’s Word says about what should be leading us in contrast to what the world says. Is it our hearts or our minds?

Jeremiah 17:9
Romans 12:1-2
2 Tim 3:16, Joshua 1:8, Psalm 119:9, 11

We completed two rounds

Mary
WWI Situps
Snap Crackle Pop
Flutters w/bell
LBC’s w/bell
High Plank to round it out

Solid COT. Prayers for a few PAX mentioned by name.

Thanks, Happy Hour, for the opportunity to Q at The Hive!

Punch List out.

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Splishy splashy WO at the Pond

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WARMUP: Pledge of Allegiance

THE THANG: Based on the intensity of the rain, we kept it simple and used the cross-street “zipper” route between Springs St and Unity St, working our way to the back of the neighborhood. PAX completed rounds of 10 squats and 10 lunges each time they hit Springs or Unity. Total mileage ranged from 3.5 – 4.5 miles. The number and size of puddles made it feel like we were swimming as much as running. Strong work by the PAX to maintain their focus and intensity.

ANNOUNCEMENTS: Still time to make an impact with D2D fundraising.

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Simple but Effective

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WARMUP:
20 SSH
10 Windmills
10 Cherry Picker
10 Imperial Walkers
5 Burpees OYO

THE THANG:
Mosey to the Church Parking Lot

B.L.I.M.P.S.S.
Up and Down the Ladder
Lap around the parking lot after each excercise
5 Burpees
10 Lt. Dan Magic Legs
15 Imperial Squat Walker
20 Hand Release Merkins
25 Plank Jacks
30 Squats
35 SSH

Modified DORA
Partner 1 Exercises
Partner 2 Run Around Round-About
50 SSH
50 MERKINS
50 BURPEES
50 LBC’S
50 JUMP SQUATS

Mosey back to COT

MARY:
Jack Webb
1 : 8-count Burpee
4: Alternating Lunges

Made it through 5:20

ANNOUNCEMENTS:
Rooster
Q vs. Q Challenge
CSAUP
Jaeger

COT:
Always check on the six.
You never know what’s going on.

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I think you’ll be okay, they’re covered in a thin candy shell

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The THANG:

Holy schnikes, we had 18 PAX for a Tommy Boy quote run. We ran Massey, to Harris, to Audrey, to Main in a loop with Derkins, Dips, Clave Raises, CDDs, V-Ups, and Big Boys. We had runners and ruckers.

COT:

On the heavier side, HIMs shared prayers that are really rocking their personal lives and I thank you for sharing. The COT is what makes us unique and allows those hard conversations to happen. This community has your back. Thanks for showing up today to get better. Thanks for letting me lead these men into Thursday.

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Feeling the Need for Speed

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WARMUP: Ran over to CRHS via The Dominion hood
THE THANG: Tracks were locked up, so we used the parking lot outside the football field to do 400m ladder intervals speed work
1 lap hard (5K pace or faster), 1 lap off (easy pace, just don’t walk it)
2 laps hard, 1 off
3 laps hard, 1 off
4 laps hard, 1 off
Then decend back down to 1 hard, 1 off
Most got in at least 4 miles total. Solid work by everyone.
MARY: none
ANNOUNCEMENTS: read the newsletter and get involved!
COT: a lot of P&P lifted up.
Thanks Time Machine for the opportunity to lead.
SYITG. Blessings,
-NASA

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Prarie Doggin at Training Ground

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WARMUP: None
THE THANG: Three mile loop: 160 to Spratt, right at the gas station, right onto Harris St, down the hill to Harris St Park, right onto the trail that gets to WEP through the woods, to the WEP amphitheater, follow path around WEP, right onto 160, left onto Clebourne St, follow it to Main St, right onto Main St, back to COT.

Stops every 10 minutes for 10 reps of each:
Ruck swings
Ruck upright rows
Ruck squats
Ruck curls
Ruck overhead presses
Those without rucks who carried sandbags did 10 bag tosses and 10 plank bag pull throughs

MARY: none
ANNOUNCEMENTS: read the newsletter and get involved
COT: P&P lifted up
Thanks for the opportunity to lead
NASA

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