Tag: Pocahontas

Soggy Sea Biscuits

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WARMUP: Broga
THE THANG: Run through Massey to Forest neighborhood for loops and run back 3-5 mi was completed
MARY: Broga
ANNOUNCEMENTS: Read newsletter
COT: don’t believe the false identities placed on you but rather the truth of who you are by your creator
You are a son of his loved and always will be with access to HIM whenever you choose…it’s written and true

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Hive suck fest

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WARMUP: quick mosey, side straddle hops, merkins, low slow squats, swings.
THE THANG:
Quick ABC practice. 5 rounds each arm with 5 swings in between.

11s:
Front rack squat & upright row

10 min 100 snatch test with a partner. Alternate as needed

DORA
Partner A: burpees
Partner B: farmer carry both bells up the hill to first speed bump.
Accumulate 100 burpees

MARY: yes
ANNOUNCEMENTS: stuff the bus
COT: yes

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Soccer sprints

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WARMUP: Moroccan night clubs
Imperial walkers
Low slow squat
Plank
Worlds greatest stretch
Tempo merkins

THE THANG: mosey to soccer field
Exercise 1
Single leg RDL x10e
Reverse lunge x10e
Calf raises x20
90% length of football field and back
X4

Exercise 2
10 jump squats
5 broad jumps
10 Apollo Ohno’s
100yd sprint, 90%
X4

Partner up
Partner A: 200yd run
Partner B: 5 burpees, 10 merkins, 15 squats
X3-4

Mosey back to COT
MARY: feet to heaven and 6 inches
ANNOUNCEMENTS: bethel
COT:

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Cockpit Circuits, wait, what?

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The basic rundown of this morning's workout was to sprint (or run) approximately 400m then do a series of exercises, in reps 10, 15, or 20.
WARMUP:
400m jog to the bottom of the hill
Side Straddle Hops, Squats, Butt Kickers & High Knees
THE THANG:
400M Sprint out, around the parking lot to the opposite corner of the large lot on the side of CRHS.
20 Merkins, 30 Squats, 10 lunges each leg, 15 Burpees

400m Sprint to the Band Tower on the opposite side of the school.
40 Hand-Release Merkins, 20 Jump Squats, 15 Mountain Climbers, 45sec Plank

~400 Sprint to the circle by the football stadium
15 Burpees, 10 Reverse Lunges each leg, 20 V-Ups, 15 Jump Squats

~400m (less than) Sprint to the top of the road at the intersection of White's Road
20 Merkins, 50yd Bear Crawl, 20 Ski Abs, 45sec Forearm Plank

~800m Sprint down the hill then back up to the lot
A little bit of Mary.

MARY: See above
ANNOUNCEMENTS: YHC had to exit so Pauly D closed this out.
COT: I'm sure of it.

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Some 🐂 💩

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WARMUP:
THE THANG: Suicides on Williamson st starting at church to banks. 10 merkins and 20 monkey humpers at each of the 6 stops. +1 burpee everytime you hit the start
MARY:
ANNOUNCEMENTS:
COT:

Some 🐂 💩

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Tour de Fort Mill

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WARMUP:
Mosey to Pharmacy Parking Lot
SSH, Imperial Walkers, Hillbilly Walkers, Windmills
THE THANG:
Reverse Alabama
Stops along the way…
20 Reverse Lunges
7 Burpees
15 Big Boys

Down to Harris St Park.
Indian Run up Harris St.

Exercises at the church

Partner Nur/Run up Massey St.

Exercises at Pike
MARY:
No
ANNOUNCEMENTS:
Yes
COT:
It was done.

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