WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: No warmup. Runners don’t need a warmup. They just start running ??♂️
THE THANG: Ran between 4.4 to 5 miles. NASA and Cohiba got lost on the way back which created us running close to 5 miles. The original route was lost in translation by Vuvuzela.
MARY: Runners don’t know who Mary is.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Warmup
SSH
Imp Walkers
HB Walkers
Low slow squat
Merkin
Broga
Bear crawl Indian run – 6 does 5 flutters
Subdivisions
Cocaine bear crawls
Lunge Walk
Compounding SSH
Duck Walk with compounding squats
Dora
50 CDD
75 SSH
100 Big Boys
125 Flutters
Card Draw Wild Card Mary
COT
Announcements
Break the Dam
Prayers and praises
Family
Patience
WARMUP: light stretching
THE THANG: we ran through dominion bridge, taking the high line to avoid the large hill (I felt like having a flat run today). Exit the neighborhood on whites and turn left – follow to the waterside roundabout and turn right. Follow that road to the first roundabout. This is the turn around point for a little over 4 miles. Pax modified to make the route longer or shorter, and some added in the dominion bridge hill just for fun. Some of us also are taking a wait a see approach with the Clemson rehiring of Chad morris as their OC, despite the Deja-vuness of it all.
MARY:
ANNOUNCEMENTS: break the dam everyone – tshirt deadline approaching. Also Massey blood drive this weekend
COT:
Warm-Up:
SSH – 20 IC
Imperial Walkers – 20 IC
Windmills – 10 IC
Moroccan NC – 10 IC
Strawberry Pickers – 10 IC
Quick mosey around parking lot
Cheese Shredder
Thang 1:
Set 4 corners ~ Stay together with the HIMs in your corner throughout the exercises and mosey between each corner. 2 Rounds
Cone 1 – 15 Burpees
Cone 2 – 15 Squats
Cone 3 – 15 Carolina Dry Docks
Cone 4 – 15 Jump Squats
Thang 2:
Four Light Poles ~ Mosey between light poles. 3 Rounds.
Light Pole 1 – 10 Merkins
Light Pole 2 – 20 LBCs
Light Pole 3 – 30 Lunges Total
Light Pole 4 – 40 Mountain Climbers Total
Thang 3:
Eleven’s
Mosey up and down.
At bottom: Diamond Merkins
At top: Big Boy Sit-Ups
Mary:
American Hammers – 15 IC
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: Nada
THE THANG: Run from Blue Smokehouse down Doby’s and take a left on Fairway Dr. Run until that ends, head back to Blue.
MARY:
ANNOUNCEMENTS: Blood drive in Massey on 1/10, Break the Dam is on 1/31!
COT:
Bear Crawl Indian Run
Around the park
Start at each swing chair
Do 1 imperial walker & 1 hillbilly walker
MOT Mosey
Dora
50 Merkins
100 Squats
150 Lunges
200 LBCs
Stage to tree run
Around the world
Use deck pick exercise roll for # of reps till done
ANNOUNCEMENTS:
8 blocker
Break the dam
COT:
Health
Travel
Warmup Exercises were done then we moseyed to the bottom lot.
THE THANG:
Four Corners Escalator
Corner 1: 10 SSH
Run to corner 2
Corner 2: 10 SSH, 20 CDD
Run to corner 3
Corner 3: 10 SSH, 20 CDD, 30 Squats
Run to corner 4
Corner 4: 10 SSH, 20 CDD, 30 Squats, 40 LBCs
Ran to corner 1 then back to 4 to go down the escalator.
Merkin Clock
A broken clock was drawn on the ground. Using cards each pax selected a card and became the timer. Staying in the plank position they performed merkins around the clock. 1 merkin at 1, 2 merkins at 2, 3 merkins at 3 and so on. Stopping at the number on the card. Other pax did the exercise on the card until the timer stopped.
Numbered Cards were 6 to 10.
Jacks = 11
Queens = 12
Kings = 1 – full rotation of clock stopping at 1
Ace = All pax perform 100 reps of exercise on the card.
2 round were completed
Moseyed back to flag for COT
MARY: NO TIME
ANNOUNCEMENTS AND PRAYERS WERE SAID.
WARMUP: 25 SSH / 15 Windmills / 15 Cherry Pickers / Broga
THE THANG: AMRAP 30min
Squat thruster X10
Weighted Merkin X10
Lunge X10 each
Flutter kick 4ct X10
Ruck 1 lap 400m
Repeat
Tabata 20 s on 10 s rest
Mountain climbers
Weighed merkins
Burpee w/ jump over sandbag
Plank pull through
Lunges
MARY: missing
ANNOUNCEMENTS: bethel, break the dam, new fort map.
COT: family