Tag: Sasquatch

Hills with an airborne ending

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Plank variety to downdog<>updog

Run to print shop, SSH in cadence, 5 pull-ups, 5 T2B.
0.5 mile loop… beneath FMcog awning = 3 burpees and 5 jump squats, then run behind the church and to the stairs, run up the stairs, 15 dips on picnic tables, down the stairs and then up the hill to 1st Baptist parking lot for 10 single count Peter Parker’s from elbow plank and 5 side plank dips each side, run back down to hill to FMcog awning and repeat…
Run back to print shop for 5 pull-ups and 5 T2B, run back to COT for Mary and airbornes.

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Walmart Run

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THE THANG:
Trail Route
Ruckers
Road Route was a round-trip run to Walmart not for a honey do list which was around 4.5+ miles, shorter route was a little past the post office
ANNOUNCEMENTS: Christmas Party, Volunteers to help out in WNC.
COT: Prayers for people impacted by storms

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Too many merkins

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Warmup
Run to Hill
SSH
Hillbilly Walkers
Imperial Walkers
Merkins
Honeymooners
Downward Dog

The Thang
Dora
100 CDD
200 Squats
300 Merkins
400 LBC
One does exercise, one runs up the hill
Bear Crawl up the hill
Return to COT

ANNOUNCEMENTS:
Bourbon BBQ
Trash pickup
Beers for Beetus
Men’s Shelter

COT:
Prayers for health and the country

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Upside down Pyramid

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WARMUP:
15 SSH IC
Mosey to drop off circle
10 Windmills IC
10 LSS IC
Plank Warmup Stretch
Mosey to pickup a Cindy
THE THANG:
Upside down Pyramid
Do set of exercises and run down the hill.
Complete exercise and run backup the hill.
Rinse and repeat.

Top of the Hill Exercise with Cindy:
50 Squats
40 BBS
30 Alternating Lunge
20 Swings
10 Man makers
20 Swings
30 Alternating Lunges
40 BBS
50 Squats

Bottom of the Hill Exercise:
10 Burpees

MARY: No time
ANNOUNCEMENTS: Read Your Newsletter
COT: Show To Know

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Is that the politically correct term?

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WARMUP: ~ 1 mile mosey. Making a right on to White St and right on Clebourne, making another right on Monroe White St. stopping at parking lots along the way to do merkins and squats or burpees in sets of 5.

THE THANG:
Starting at FM Church of God, split into two even groups. One group headed back towards 160 turning around at First Baptist and the other up the hill, turning around in the parking lot, Shuffle Run (Indian Run) style.

Once getting back to COG, 5 merkins and 5 squats, then swap directions.

After about 1.75 miles head back to COT the same way we came.

MARY:
ANNOUNCEMENTS:
COT:

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Lieutenat Dan’s Braden Speedsters

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WARMUP: Mosey to Braden Pool 20 SSH
THE THANG:
Simple winkie to prep for running season.
Braden Loop w/ 3 Pain Stations: (5 Lieutenant Dan’s @ each)
1. Braden Pool
2. 160 & Braden Pkwy
3. 160 & Emory Ln.
4 loops & 4.1miles for most PAX today.
5 loops for <@U5DLC6D7X> as he was the king today!
MARY: None
ANNOUNCEMENTS: Golf Outing, Prayers for Soup to Nuts 2.0 with Pneumonia
COT:

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Chalk it up

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Nine pax at STL
Basically: run to waypoint, do exercises there, continuing running to next waypoint.
Waypoint 1: shovel flag at Earthfare
Waypoint 2: flags in front of Gold Hill Elem school
Waypoint 3: where fire access road and Dam Rd meet.
At waypoints do: 20 Merkins, 20 LBCs, 20 squats.
Route was waypoint 1, 2, 3, 2, 1, 2, 1 = just at 3.8 miles.

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Mule Kick

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WARMUP: SSH, WM, CP, HW, yoga-esque stretch
THE THANG:
3+ rounds of 5 exercises with varied cadence to yield full body burn:
Flutter Press, Bicep Curls, Shrugs, OYO 25 Sumo Squats, OYO 25 KB Swings

Nur halfway up the hill, Run back (calf raises until 6 returns)

LBCs
Uneven Merkins
Standing Side Crunch
OYO – 30 Goblet Squats
OYO – 30 Deadlifts

Nur halfway up the hill, Run back (calf raises until 6 returns)

American Hammers
Rows
Tricep Press
OYO – 20 Two Hand Clean Press
OYO – 50 Calf Raises

Nur halfway up the hill, Run back (calf raises until 6 returns)

MARY: Unfortunately
ANNOUNCEMENTS: see newsletter – golf outing, chili cookoff, keep WNC donations coming
COT: prayers for growth in times of suffering

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