WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH…yes, they were done…probably the amount Wegmans would do.
THE THANG: SL of 2…do what Wegmans does and do SL things. Get coffee was first thing that came to mind.
MARY: don’t think the barista’s name was Mary but we’ll go with it. She served us coffee and the Q paid for it…we’ll pretend that Wegmans would do this.
ANNOUNCEMENTS: discussed our queen and king…and talked about rucking…like Wegmans would do.
COT: talked about our M and our family…like Wegmans would do.
WARMUP: I warmed up the PAX with CLEAR instructions
THE THANG: Fartleks on Kingsley Loop, not Kingsley loop. Notice that one is a proper name and one is well, not. Run laps alternating moderate and fast pace. Rabbits got 5.
MARY: No Mary
Naked Man Moleskin: I had it worked out. But I guess I need to do a better job of Vision Articulation, Persuasion, Exortation. *Noted
Fort Mill Pax are the best around!
One Mile Warm Up to Dave Gibson, across 160 to Emory and around to Brayden Pkwy. Sun 6 pace for the front men.
Hill Suicides
Start at base of Brayden hill, run up, run down.
At Median Break
10, 20, 30 Merkins/Flutters
10, 20, 30 Curb Dips/American Hammers
10, 20, 30 CDD’s/Hello Dollies
Do your ten at the first median, back to the bottom. Then twenty at the second median, and back to the bottom. Hit the top at 160, 30 reps, back to bottom.
After three laps, head back to Earth Fare for COT. Looped the building to make it an even four miles before calling it. Five 8 Count Bodybuilder’s to end.
Strong work by all. The Brayden hill is unforgiving.
Announcements
THERE WILL BE MEAT at the bourbon tasting on 11/18
This week we’ve also got Change Order’s Veteran’s Day clay shoot – 11/11. Hit up CO for more details.
Chad 1000x is on Thursday at S2S.
Prayers/Praises
Prayers for Band Camp traveling for work. Safe travels, brother.
Praise for Poppins’ leadership at the Bethel men’s shelter
Prayers/praise for our attentiveness as fathers and husbands.
Praise for the new faces today.
NMM
Olaf’s prayer hit me right between the eyes. He dropped a timely prayer request after a weekend of distracted parenting. How much presence would my kids perceive that I give, if I asked them? Am I giving them all of me, or only some of me?
Thanks for the tap today, Badlands.
Punch List out.
It was dark. It was dank. Visibility was low, but the pain was high. After giving an overly thorough disclaimer, collecting everyone’s social security number, and signing a waiver, we were off for a quick mosey around the park.
Warmup:
SS Hops
Tappy Taps
Windmills
Moroccan Night Clubs
Polish Mating Dance (Goofball)
Stretching
The Thang 1:
7’s on the walking path. Merkins on top of the hill (not Chip Hill) and Squats at the bottom of the hill (again not Chip Hill). Mode of transportation was running.
Mosey over to the parking lot.
LBC’s
Dying Cockroaches 
Big Boy Sit-ups
American Hammers
Mosey over to the grass field for a Jack Webb. It was 1 lap around the field and 4 v-ups. We did a total of 10 laps and 220 v-ups. It was glorious.
Back to COT for stretching, announcements, prayers/praises. There was a meeting of the Bob’s at the Tega Cay Deli afterwards for some deep discussions over coffee.
JWow out.
Ran around town with stops at various locations with three exercises: No Cheat Merkins (Hand release with a shoulder tap at the top), squats, and LBCs. Just met the minimum distance of 3.0 miles.
Thanks for the opportunity.
Very delayed in writing this but since Band Camp finally came to a ruck workout and keeps ‘reminding’ me about it, I’ll try to remember what we did.
Ruck up and grab sandbags and head over to small field for some sandbag relays. Grab everything and head over to base of heart attack hill. Partner up and split taking sandbags up the hill. Drop the sandbags at the top and head back down. This trip up no straps. Suitcase, fireman, overhead, however you want to carry your ruck up the hill. Almost lost Tinsel to hills namesake bit his BP finally came down. Link the sandbags together for team weight. Everyone rotated on and off to help carry the weight most of the way back to COT. Times almost up so break apart the sandbags and huff it back for COT. Thanks for the Q opportunity Divac! And I promise next year when Band Camp returns the back blast will be prompt.
WARMUP: SSH, IW, squats, Rebel merkin, MNC
THE THANG: 3 stations were established with 3 exercises at each station all 15 reps.
1st station – Lot next to Loom at the short wall
Exercise Dips, Derkins, Step-ups
2nd Station – Church of God parking lot
Exercise – WAM, Squats, Monkey Humpers
3rd Station – Top of Hill parking Lot
Exercise – CDD, Flutters, Merkins
Circle back to the first station and repeat. The loop was .5 miles. We all got 3 laps in and ended back at station 1 for a shoulder burn. Exercises in cadence.
25 MNC
25 OH Claps
15 CDD
10 Diamond Merkins.
Back to COT for Mary
MARY: Flutters, LBC with Feet at 6”, American Hammer.
ANNOUNCEMENTS: several announcements with events coming up. Make sure to look at the newsletter.
COT: lifted up prayers for healing, illness, family and marriages.
WARMUP: No. This is Minnow Pond, bro…
THE THANG:
– Run to top of main street – rally at Hardee’s
– 15 burpees to kick it off
– Run to Town Hall
– 15/15/30 – Merkins/Squats/Flutters
– Run to Domino’s
– 15/15/30 – Merkins/Squats/Flutters
– Run to Wing King
– 15/15/30 – Merkins/Squats/Flutters
– Run to corner of Doby Ct. on RIGHT
– 15/15/30 – Merkins/Squats/Flutters
– Run Doby Ct to other end (loop)
– 15/15/30 – Merkins/Squats/Flutters
– Run down Doby’s Bridge and turn LEFT on Kimbrell – run to corner of Kanawha/Pine Trails
– 15/15/30 – Merkins/Squats/Flutters
– Run Kanawha Ct – then turn LEFT
– 15/15/30 – Merkins/Squats/Flutters
– Run to 160/Tom Hall – then turn LEFT
– 15/15/30 – Merkins/Squats/Flutters
– Run back to COT – if time make a stop at Domino’s
– 15/15/30 – Merkins/Squats/Flutters
– Total mileage should have been in the 3.3-ish range…
MARY: Only for the fast guys that didn’t go pick up the 6
ANNOUNCEMENTS: No one reads these. I’m not typing it. Read your newsletter or whatever…
MOLESKIN: Need to add this as a section to the Slack/Back… it’s a fun recap of the odd and funny happenings during the workout… like Bobber being at the very back, or Jekyll railing on and on about investments or whatever it was, or YHC pulling a Zima and tripping on the sidewalk… stuff like that.
COT: 5th Core Principle
WARMUP:
THE THANG: Re-start Wet Stone and the blade relationship.
The value in the relationship:
1.Makes you better
2.helps someone else.
3.a confidant for life
4.Helping another person is Gods plan for all of us.
5.Life is better not alone
6. gain perspective on the way you see things.
Who to pick as a Wet Stone; Someone who has something you want or like or respect.
1.Paece and happiness
2.a good attitude
3. A good relationship with spouse /God
4.Content with what they have
5.Responsible or dependable
6.A good friend
7.A good leader
8. Great shape
MARY:
ANNOUNCEMENTS:
COT: