WARMUP: Band Camp and Pauly D ran from town, nuf warm up for all
THE THANG: mostly running
MARY: no
ANNOUNCEMENTS: yes
COT: yes
WARMUP: dynamic
10 Wind mill
5 bend & Reach
THE THANG:
1 mile
1 stop (20 low slow squats, 10 hand release merkins, 30 American hammers)
Competition test
1 minute ARAP Merkins
1 Minute ARAP curlups
1.5 mile run
MARY:
ARAP
10 Merkins
20 Squats
30 Crunches
Flutters
Merkins
Big boys
ANNOUNCEMENTS:
COT: prayers for new beginnings for people.
Eagle Claw going to The Citadel
WARMUP: Nope
THE THANG: We ran down Harris Up Sam Smith to Baxter and Ran down then back up Gardenia. It rained the whole time it was perfect.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Run a bit in the Sweep parking lot then a few warm up exercises: 10 Lunges each leg, 10 Mountain Climbers I/C, 10 Carolina Dry Docks, 10 Mak Tar Jah
THE THANG: The "theme" this morning, albeit unspoken, was to run to a spot and do the work. In some cases, we'd repeat it and in others, it was a one-and-done. I know, novel idea.
Exit the lot, run to Dave Gibson and turn left onto Dave Gibson's, stopping at the bottom of the hill.
10 Diamond Merkins
10 Mountain Climbers I/C
10 Carolina Dry Docks
10 Mak Tar Jah's
Run up the hill to the small parking lot and back down.
Repeat the exercises.
Run back up and down.
When all finish the final run, run up opposite hill to the realty office. Perform:
10 Hand-Release Merkins
10 V-Ups
10 Shoulder taps (ea side)
10 Jump Lunges
Run back down then up to Ben Casey Dr.
10 Hand-Release Merkins
10 V-Ups
10 Shoulder taps (ea side)
10 Jump Lunges
Run to Discount Tire
20 Dips & 20 Peter Parkers (10 ea side)
Run to the light at the 1st Brayden entrance: Emory Lane
10 Burpees
Run through the neighborhood and down to the bottom of Brayden Parkway
15 Squats & 15 Hand-Release Merkins
Run to the top of Brayden Parkway for 5 Burpees
Wrap it up at COT for some additional Mary.
I leave it to 38 Special to verify the accuracy of my reporting.
MARY: See above
ANNOUNCEMENTS: The team spends a lot of time developing the newsletter with great content, leverage it.
Bethel needs on 8/6
Excavation on 8/28
Stuff the bus on 8/8
There were more
COT: 100%
WARMUP: SSH, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs, mosey to west side of parking lot (wall by first national.
THE THANG:
Thang 1: 7’s
Merkins at the bottom of the “hill” (in parking lot )- NUR to stop sign at the top- jump squats at the top – run back down
Wall sit for some recovery
Mosey to middle of the lot for 4 corners around the islands
Thang 2: 4 corners
Corner 1: shoulder taps
MOT = shuffle L
Corner 2: squats
MOT = karaoke L
Corner 3: mountain climbers
MOT = shuffle R
Corner 4: LBC’s
MOT = karaoke R
Rep count = 20
Completed 4rounds
Had time so added a few mins of yoga/plank sequence moving through: down dog – plank – 6 inches – up dog – side planks – Superman’s
Mosey Back to the wall, where everyone held a wall sit and we took turns stepping out for two burpees.
Mosey back to flag for Mary
MARY: flutters, Freddie mercuries, plank toe-touches, big boy sit-ups
ANNOUNCEMENTS:
#ao-la-grama – lawn service for fort mill care center. Contact Sofrito or check 2F
Bethel men’s shelter next week: signup in slack or contact Float Bridge
American Heart walk – contact sasquatch
COT: yes
WARMUP: pledge
THE THANG: squats, merkins, flutter kicks and hills
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: it was raining
THE THANG: some did 3.2, some did 6, some did 15
MARY: does not go out in the rain
ANNOUNCEMENTS: generally, yes
COT: yes, COT was very nice
WARMUP: you’re supposed to come warmed up to Sweep the Leg
THE THANG: run towards Gardenia stopping occasionally for:
5 burpees
10 merkins
15 squats
20 lbcs
Or some variation of that. We added them up on the way out and then mostly did just the 5, just the 10, etc. on the way back
Ran Gardenia twice
Ran Savona Terrace once on the way back.
We were slightly late getting back. 38 and Change Order were not because they are smart and knew when I was on Q to skip some stuff on the way back
Spectre did stop me to check and make sure I knew where I was when we hit Savona on the way back. Next time we’ll run faster I guess
ANNOUNCEMENTS: newsletter
COT: was held
WARMUP: dynamic plank and broga, dynamic warmup LEs (ie: toy soldiers, lunge with twist)
THE THANG: set 1 (x4 or 5 rounds): 10 dips on bench, 10 derkins on bench, 5 curb burpees, partner wheelbarrow shoulder taps x10, partner sled push to curb
set 2 (x3 or 4 rounds): 10 bench step ups (forward vs lateral), 20 curb hops (forward vs lateral), 10 side plank dips with feet on curb
MARY: x2-3 rounds: side plank leg lifts x6 each, flutters, Superman’s x6
ANNOUNCEMENTS: yes
COT: yes again
WARMUP: mosey down to bottom of Brayden hill
THE THANG: 10 jump squats at bottom of hill
10 merkins at the first street
10 lunges and the parking lot entrance
5 burpees at the top
Run back to the bottom and repeat
MARY:
ANNOUNCEMENTS: yes
COT: yes