WARMUP: meet and greet
THE THANG: run through the bubble
MARY: was a fine girl
ANNOUNCEMENTS: Rob says USC is different than Southern California
COT: pray more worry less
WARMUP: pledge
THE THANG: squats, merkins, flutter kicks and hills
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: it was raining
THE THANG: some did 3.2, some did 6, some did 15
MARY: does not go out in the rain
ANNOUNCEMENTS: generally, yes
COT: yes, COT was very nice
WARMUP: 20 SSH, 10 Hillbilly Walkers, 10 Goofballs
THE THANG:
Backblast – The Forge
Q: Jason
Workout: Ladder to 10
Distance: Just under 4 miles
Great work by everyone who showed up at The Forge this morning. The focus was simple: keep moving, build the volume, and embrace the cumulative fatigue.
We tackled a progressive ladder workout. After each round, we ran a lap before adding the next movement. Every round started back at the beginning of the ladder, so the reps steadily accumulated while the legs never got much of a break.
The Ladder
Format
By the end, we had logged 10 laps for just under 4 miles, while knocking out a full-body beatdown that challenged the legs, core, chest, shoulders, and lungs.
Totals Completed
Message of the Day (MOTD):
Big goals aren’t accomplished in one giant leap—they’re built one step, one rep, and one lap at a time. Consistency compounds. Keep showing up, trust the process, and before long you’ll look back and realize you’ve gone farther than you ever thought possible.
Thanks to all the HIMs who pushed the pace, encouraged one another, and made The Forge stronger this morning.
It was an honor to lead. Aye!
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: running, starting at Blue Smokehouse down North Dobys, Left on Fairway, Left on Banks, Left on Wolfpack trail, Right on Fort Mill Parkway (4.8 miles) back to COT
MARY:
ANNOUNCEMENTS: 5:30 tonight Print Shop
COT: prayers and praise
WARMUP: OYO
THE THANG: MUNN -> Harris -> ardrey – WEP -> trail back to Harris -> munn 4mi +/-
MARY: no
ANNOUNCEMENTS: newsletter, la grama, BOLO new AO trailhead coming this fall – see McHale
COT: health/ dr visits…. Mostly kept in our hearts today
WARMUP: mosey down to bottom of Brayden hill
THE THANG: 10 jump squats at bottom of hill
10 merkins at the first street
10 lunges and the parking lot entrance
5 burpees at the top
Run back to the bottom and repeat
MARY:
ANNOUNCEMENTS: yes
COT: yes
THE THANG: Ran out to Whites Rd then down to Waterside through 1, 2, or 3 roundabouts and back.
COT: yes, we circled and we trusted
WARMUP: No
THE THANG: Murph 1 mile, 100 pull ups, 200 merkins, 300 squats
MARY:
ANNOUNCEMENTS: newsletter
COT: 4th of July, marriages, family, travel
WARMUP: run
THE THANG: 5 burpees every time @ bottom of Monroe white, 10 Merkins + 10 squats + 20 LBCs at the top of Monroe white and up at the old town hall building
MARY: yeah
ANNOUNCEMENTS: convergence
COT: