Tag: Rock Thrill

You can run hills on your own time

Leave a comment

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:

TClap |
0

Coupon Collectors Anonymous

Leave a comment

YHC provided the disclaimer and we got after it.

Warm-Up:
– Stretching (hams & calves)
– Imperial Walkers
– Mosey to the back wall → peoples chair with escalating 10-counts.

The Thang:
– Bear crawl halfway, lunge walk the rest.
– Mosey to back lot → pick up a heavy coupon (no slacking).
– Bicep curls IC: 20 → run to concession stand → Irkins IC → run back.
– Rinse/repeat 18, then 15.
– Mosey to side lot.
– Tricep extensions IC: 20 → run to curb/back.
– Repeat 18, then 15.
– Overhead coupon holds & bicep holds until failure.
– First to drop = 2 burpees, rest = 1.
– Final burnout: OH hold → bicep hold → 5 burpees.

Return to COT:

Through the bleachers (luckily gate unlocked).

COT:
– Announcements: Invergence, Golf Tournament.
– Prayers & Praises shared.

TClap |
0

Tour of Schools

Leave a comment

WARMUP: Instructions
THE THANG: Fort Mill Pkwy → Catawba Ridge HS → Forest Creek MS → back through Doby’s. Route covered ~4 miles.
– Lead Pack: Badlands, Vuvu, Grout, Farmers Only — looked like they were late for curfew.
– Middle Pack: Splinter (YHC), Tomb Raider, Shack-a-roni — kept it honest, grinding steady.
– Cleanup Crew: Rock Thrill + the ruck squad (Happy Hour, Clickbait, J. Cruise) — making the weight look easy, but we all know better.

MARY: Catch your breath
ANNOUNCEMENTS: IronPax, Bethel, HIM Camp, upcoming races.
COT: Time flies and be present. You don’t know how long you have with the ones you love.

TClap |
0

Running with scissors

Leave a comment

WARMUP: listening to Twister talk
THE THANG: running and listening to Twister talk
MARY: was listening to Twister talk
ANNOUNCEMENTS: yes, official (corporate was present)
COT: yes, pre and post

Welcome FNG, Shaqaroni

Looks like we made it,

Barry Manilow

TClap |
0

4×4 around the Dragon’s Den

Leave a comment

Get Max Heart Rate

What Is My Maximum Heart Rate?
As you exercise, your heart rate will elevate. Your maximum heart rate is:

220 minus your age

Training with a heart rate above this level can be dangerous. It is advised to work at a level that suits your fitness levels and heart health.

The Norwegian 4×4 workout outlines a target heart rate of 85%-95% of your max heart rate. If you don’t have a fitness tracker that measures heart rate, aim to push yourself to a level of exertion that is 8 or 9 out of 10, where talking feels challenging.

4×4 Workout
To complete the Norwegian 4×4 workout:

Warm-up

Complete a low-intensity warm-up for 10 minutes. This could be a light jog and dynamic stretches.

Intervals

4 minutes each interval of a cardio exercise of choice, at 85-95% of your maximum heart rate. This could be running, swimming, rowing, cycling or high-intensity bodyweight exercises. If you’re running, this could be your 5k or 10k pace.

Active recovery

3 minutes rest of low-intensity activity like brisk walking or jogging, taking your heart rate down to 60-70% of your max heart rate.

Repeat

For a total of 4 high-intensity intervals and rests.

Cool down

Bring down your heart rate slowly, then stretch.

COT:
Family
Mental Health

TClap |
0