WARMUP: yes
THE THANG: 3burpee kbell chase, peoples chair w kbell pass, it’s pain o’clock
MARY: in a rotating fashion
ANNOUNCEMENTS: read you news letter
COT: always
WARMUP:
THE THANG: 3.7 to 4.7 miles Munn to Kingsley, Sunbelt lot and around Kingsley then back to the Stadium to finish with lap.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: The usual suspects.
THE THANG: mosey to benches in back for 10 dips/10 step ups 3 Rounds
To b-ball court for lunge walks and a triple. 10 jump squats/10 CDD’s X 3.
To BRIDGE for a BLIMPS type workout over the bridge and back and escalator style.
5 Burpees
10 Rosalitas
15 Imperial Walkers
20 Derkins
25 Gas Pumpers
30 Erkins (yeah, it’s a stretch)
Back to COT for:
MARY: 3 minutes of her
ANNOUNCEMENTS:
COT: Families, health concerns, grateful for the pax in the circle and beyond.
WARMUP: barely
THE THANG: out 3 miles to QT and back 3 miles to Panera
MARY: Hail Mary
ANNOUNCEMENTS: Convergence
COT: Prayers and Praises
Driving to the AO this morning, I saw @U014K6EAUFM running done 160 carrying a shovel flag to #C0A6CS739NW . Great reminder for the community to never forget 9/11. If you have ever carried a shovel flag for an extended period of time, you know this was not an easy task.
The workout began with the typical warmup exercises then a quick mosey to the far parking lot. We partnered up and began a AB Dora 100 V-ups, 200 flutters, and 300 LBCs.
Next, we did a few versions of the cocaine bear, merkins and CCDs. A version with lunges and squats.
I few minutes left to mosey back to COT and a few more Ab exercises
WARMUP: run to Print Shop
THE THANG:
5 pull-ups, 5 toes to bar, 5 dips
Run to church
Partner wheelbarrow 20yds, flapjack
Run, turn left, run turn left down stairs to other church
Partner push 20yds, flapjack
Run, turn left at axe throw and back to Print Shop
Repeat x3
Loop around Main St and Fort Mill Pharmacy
MARY: a little
ANNOUNCEMENTS: CIVITAS Marathon and Greater Charlotte Heart “Walk” CSAUP
COT: Powerful reminders from Soup and Olaf surrounding marriages. 🙏
WARMUP: windmills, cherry pickers, planks, down and up dogs, Peter Parker’s, shoulder taps – many in cadence
THE THANG: stations were marked in a row of parking spaces. In each was written an exercise. Pax selected a space and did the indicated exercise for the given count, and then moved one space to the left to do that exercise. Once the pax finished the last space in the row, they moseyed a lap of the parking lot and went to the first space to continue the circuit. Exercises in the spaces were LBCs, American hammers, gas pumpers, big boy sit ups, hello Dollies, flutters, Freddy mercuries, weezie Jeffersons, penguins.
Rep counts – first time through, 10, then 15, then 20, then 15, then COT
MARY: the whole workout was pretty much Mary. It seemed redundant to do more
ANNOUNCEMENTS:
COT:
Munn then right on Harris. Enter neighborhood past Sam smith and run to masons Bend dead end and circle back to cot
WARMUP: admiring my handy work on the new base for the flag
THE THANG: after oooo-ing and awww-ing for quite some time, we ran
MARY: did not give a rats tail about my handy work
ANNOUNCEMENTS: 6@6 has a new spot to put the shovel flag, Kingsley approved
COT: circled around the shovel flag, with its new base
I rucked. Others ran. Around Kingsley and back.