Partner Up
Cindy DORA.
1. 200 swings, 100 goblet squats, 50 man makers; partner runs
2. 200 merkins, 100 squats, 50 burps; partner farmer carries a Cindy and a sandbag.
WARMUP: None
THE THANG: 1.75 out and back for a total of 3.5 miles. Option to add on 2 loops around the very large building for another half mile.
MARY: Yes – handful of the fast runners
ANNOUNCEMENTS: CSAUP, Bethel Men’s Shelter, Litter Pick up coming soon, Canoli Run….
COT:Well done well attended and knocked out in a timely manner.
WARMUP: yes
THE THANG: shuffle 1/4 mile, stop and perform 3 IC exercises. Repeat
MARY: she was there
ANNOUNCEMENTS: convergence Saturday
COT: mmhmm
WARMUP: yes
THE THANG: shuffle 1/4 mile, stop and perform 3 IC exercises. Repeat
MARY: she was there
ANNOUNCEMENTS: convergence Saturday
COT: mmhmm
WARMUP: yes
THE THANG: shuffle 1/4 mile, stop and perform 3 IC exercises. Repeat
MARY: she was there
ANNOUNCEMENTS: convergence Saturday
COT: mmhmm
WARMUP: Mosey to Springs Global business parking lot next to WEP, SSH, deep stretches, downward digs, honeymooners.
THE THANG: Mosey to Fort Mill Pharmacy parking lot. Partner up, 100 push-ups, 200 lunges, 300 LBCs in rotating fashion. Mosey back to WEP. Each swing around the park was a designated pain station complete with F3 cards. Getting to know the origin of the Pax’ nicknames was worth the pain!
MARY:
ANNOUNCEMENTS: upcoming Blood drive, Olaf’s open invite to serve the community.
COT: Prayers for Clickbait’s recuperation, Portal’s move & new employment, Culture Club’s daughter & newborn grandchild
WARMUP:
Good Mornings x 10
Disruption in the form of Olaf arrived around this time and removed to large metal poles from the bed of his truck.
Windmill x 10
Calve Stretch
MNC x 10
THE THANG:
Mosey to Walgreens. Pax completed a March Madness bracket special, completing:
64 SSH
32 LBC’s
16 Merkins
8 Bobby Hurleys
4 Burpees
2 Big Boys
1 Diamond Merkin
*1 lap around Walgreens after completion of each exercise.
Mosey to Grace church parking lot. In honor of 11 seed Duquesne, completed a round of 11’s with Merkins and Big Boys. Olaf continued to kindly share coupons.
Next completed a static round of 6’s in honor of the fallen 6 seed (including my own SC Gamecocks). Bobby Hurley’s and Lunges.
Mosey back to COT. Finished up with about 4 minutes of Mary.
Thanks to all who showed and the opportunity to lead! Go Dukes and all the other disruptors to status quo!
MARY: Yes
ANNOUNCEMENTS: Composition notebooks, Red Truck Men, a lot of site promotion
COT: Indeed
WARMUP:
Good Mornings x 10
Disruption in the form of Olaf arrived around this time and removed to large metal poles from the bed of his truck.
Windmill x 10
Calve Stretch
MNC x 10
THE THANG:
Mosey to Walgreens. Pax completed a March Madness bracket special, completing:
64 SSH
32 LBC’s
16 Merkins
8 Bobby Hurleys
4 Burpees
2 Big Boys
1 Diamond Merkin
*1 lap around Walgreens after completion of each exercise.
Mosey to Grace church parking lot. In honor of 11 seed Duquesne, completed a round of 11’s with Merkins and Big Boys. Olaf continued to kindly share coupons.
Next completed a static round of 6’s in honor of the fallen 6 seed (including my own SC Gamecocks). Bobby Hurley’s and Lunges.
Mosey back to COT. Finished up with about 4 minutes of Mary.
Thanks to all who showed and the opportunity to lead! Go Dukes and all the other disruptors to status quo!
MARY: Yes
ANNOUNCEMENTS: Composition notebooks, Red Truck Men, a lot of site promotion
COT: Indeed
WARMUP: None
THE THANG:
As we were exiting the Earthfare parking lot, we noticed a truck of two men pulling in hot, Excite Bike and Mayday. They were there for Sweep the Leg but the group had left. Olaf and I turned around and picked them. We ruck shuffled to locate the STL down to GH Middle around the back of the school grounds to Dam Road through the Walmart parking lot and out to RT 160 until we located the group running toward us from the Cameron Creek Development. While waiting we did an AMRAP of Merkins and LSS and we proceeded to stay with the STL group all the way back to COT. We both got in 2.62 miles with AMRAP stops along the way.
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Badlands closed us out in prayer
*WARMUP:* SSH, Big Boys, Windmills
*THE THANG:* 3 Round Run to CVS, 10-20-30 count exercise at each corner, back to COT for 3 burpees after each round. 3 Round Run around Harris Teeter parking lot 10-20-30 count exercise at each corner, back to COT for 3 burpees after each round, Finished with one more round to CVS then an Airborne special to close it out at COT
Prayer or praise from everyone
Olaf took us out in prayer