WARMUP:
THE THANG: Baxter loop down Berkshire to QT. Shared a #30 and a #40
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: no
THE THANG: 10 Mike Tyson’s in bank parking lot, 10 bombjacks in elementary school parking lot. 3 burpees every time you pass through the gate on Dave Gibson
MARY:
ANNOUNCEMENTS: iron pax, ft mill care center, bethel
COT:
WARMUP:
THE THANG: carry heavy things through Baxter and up gardenia hill, head back.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: run
THE THANG: Route. Run to new Kingsley down to Sunbelt Parking lot back up accross 160 to run the Old Kingsley loop and back to new Kingsley. Most of the runners stayed doing loops and the new Kingsley. Special guess ran with me (Denver, my Dog :walking-the-dog:)
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: 160 into fort mill, left on main, turn around at old Hardee’s for 3, go up to summersby for 4.5
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: No
THE THANG: munn to left on Harris, left on Jackson, left on 160 and back to cot. Add in more of needed
MARY: Huh
ANNOUNCEMENTS: Read your newsletter
COT:
Warmup: Mosey, windmills, merkins, Moroccan nightclubs, Carolina dry docks, curtsy lunges
The thang: go to light poles. Start with 10 curtsy lunges, next light pole is 20 merkins, next light pole is 30 squats, next light pole is 40 flutters.
Mosey to side of school. EMOM, 10 merkins. While waiting for next minute to start…calf raises. Wall sits and some ab work. Back to COT for mini Mucho Chesto. Finish with hip thingy
Nice crowd today due to the anticipation of what the Q had to say.
Set the route, and about 5 out of the 20 something took it. Others went wherever they wanted.
Two things mentioned in COT: First- AirPods…Grab the case in the AM and see that the buds aren’t in there. Realize you left them in your workout shorts the day before that have been washed and dried. Release every angry foul word in your vocab as you search for them. Find them in the bottom of the dryer in a rage. Put them in the case. Light goes on. They work. Sorry to our Lord and Savior for the rage. Second: Get life insurance if you don’t have it.
Lots of announcements! Including please sign up for Care Center Lawn mowing. And bring/purchase supplies for stuff the bus.
WARMUP:
THE THANG:
Kingsley Spring Blvd to Wamsutta Mills Dr, into and around the Sunbelt Rental parking lot, back out to Textile Way, up the hill, through the parking lot on the back side of Starbucks and Panera. Repeat if you want more.
Most took Kingsley Park Drive back to COT
MARY: None
ANNOUNCEMENTS: CSAUPs
COT:
WARMUP: SSH, CP, MNC, IW, HW
THE THANG:
Wall Sit – the whole group wall sits, while two pax did a burpee and 5 merkins
Mosied to the corner of the Lowes building for a partner workout. One side of the building (outdoor garden side) was merkins and the other side of the building (lumber side) was big boy sit-ups. The rep count increased by 5 for each lap and then decreased by 5 once 20 reps were achieved. 5-10-15-20-15-10-5
Pax mileage was between 2.75 and 3 miles.
MARY:
ANNOUNCEMENTS:
COT: Closed in prayer