Tag: Rock Thrill

Rhabdo Ladder

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WARMUP:
SSH, an Imperial Walker – Squat mix, merkins, Peter Parkers

THE THANG:
tel:10-9-8-7-6-5-4-3-2-1 Pullups
1-2-3-4-5-6-7-8-9-10 Handstand pushups or modify to squat thrusters with a Cindy

Called an audible to move to the next workout after 1 person was done.

Moved to the track and partner up for
100 merkins and 100 squats between partners followed by 400m run
Then 80 merkins and 80 squats, 400m
60 merkins and 60 squats, one last lap

ANNOUNCEMENTS: Jaeger, Rooster, Battlebot’s last Q and farewell at Printshop, Bethel

COT:

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A return out east

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WARMUP: Jog
THE THANG: Jog and Run some more into Massey – and out and back was done by all and in a construction free zone no less. In Fort Mill, that’s saying something.

The route as into Massey via Neff to Dudley, to Felts Pkwy. To Kingsbottom which thankfully for YHC turns around and we went back the way we came.

Those with greater sense of adventure explored a few other streets. All were back for a 0600 COT.

MARY: open to all men. She was not there.
ANNOUNCEMENTS: took place
COT: is the 5th core principle

Thanks for the call, Time Machine. :eye:

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CRHS Loops

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WARMUP: A 2 Mile Pre Run

THE THANG: Ran across the street to Dominion Ridge through the back of Forest Creek Middle. Took to the right through the basketball court, left on Whites Rd to Catawba Ridge High School. 2 laps around the school and then head back the way we came. That was approximately 4 miles more give than take.
MARY:
ANNOUNCEMENTS: A lot of stuff. Read your newsletter.
COT:

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