WARMUP: Chatter
THE THANG: 6 miles through downtown Ft Mill via 160
MARY: Nah
ANNOUNCEMENTS: yes
COT: Worth the Time
WARMUP: mosey with stops for some exercises
THE THANG: 11’s
11 stations 3 levels each level had accumulating exercise moves 10 reps each
Run down hill for 11 merkins and run back
Hard spring g to finish
MARY: gas pumpers
ANNOUNCEMENTS: read newsletter
COT:
Twister was there
Shady and Jekyll ran
Barry complaint it was too hot
WARMUP: Side Straddle Hops (SSH)
• Imperial Walkers
• Hillbillies
• Merkins
THE THANG: Run to Baby Jesus church from COT.
1 Copperhead Squats
2 Big Boys
3 Bomb Jacks
4 Merkins
5 LBCs (Little Baby Crunches)
6 Jump Squats
7 Shoulder Taps (Both shoulders = 1 rep)
8 Apolo Ohno (Both sides = 1 rep)
9 Monkey Humps
10 purbees
MARY:
ANNOUNCEMENTS:
COT:
Family health issues, kids, parents, teachers finishing school; anniversaries; sons going into harm's way to help others; PAX health both mental and physical; and more.
Thanks for the opportunity to lead.
Blessings
-Spike(Madhan)
Favorite of YHC. 4 corners. Stopped at each corner to do the following.
Round 1- 1 burpee at each corner
Round 2 – 1 burpee, 2 SSH at each corner
Round 3 – 1 burpee, 2 SSH, 3 Run Stance Switch
Round 4 – 1 burpee, 2 SSH, 3 Run Stance Switch, 4 merkins
Round 5 – 1 burpee, 2 SSH, 3 Run Stance Switch, 4 merkins, 5 plank jacks
Round 6 – 1 Burpee, 2 SSH, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 7 – 2 SSH, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 8 – 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 9 – 4 merkins, 5 plank jacks, 6 box cutters
Round 10 – 5 plank jacks, 6 box cutters
Round 11 – 6 box cutters
WARMUP: Mumblechatter
THE THANG: 6 miles with a loop around WEP and a loop around Kingsley ( or modified with Alabama) Up 160 and back down 160z
MARY: nope
ANNOUNCEMENTS: Yep
COT: Yes – Announcement and Coffee
WARMUP: stretching and grunting
THE THANG: Alabama
MARY: coffee & one word
ANNOUNCEMENTS: trash pick up
COT: @ coffee
It was a beautiful morning at The Ballroom and the PAX were chomping at the bit to accelerate…Or was that Jarvis chomping on a T-Bone?🥩
Quick warmup with the Polish Mating Dance and we were off.
Over to the benches for some dips, step ups and irkins.
Over to the hill for some Chutes and Ladders. 🪜 There were two cones at each station and the PAX had to choose one of them. If they chose a C we had to Chute (run) up to the top of the hill. If it was an L we would run up to the next rung on the ladder. Each rung had two cones and some exercises. Let’s just say there was a lot of Chuting this morning.
Back to COT for prayers and praises.
JWow
WARMUP: a little stretching mosey then more Broga
THE THANG: mosey down hill to start the fun. Do 3/4 exercises the. Run around the loop. Round 1: WAM, merkins, shoulder taps, run round 2 SSH, OH claps, Moroccan KCs, run Round 3 squats, sumo, calve raises, monkey humpers run Round 4 LBC, weezy Jeff, amer hammers, flutters run. Next was a partner DORA
100 Merkins, 200 squats and 300 LBCs. Back to COT
MARY: not much.
ANNOUNCEMENTS: Bethel, trash pickup, CRI in Rock Hill
WARMUP: None
THE THANG: I asked if anyone was interested in my route. A few select quality gentleman said yes. Then we took off.
MARY: None
ANNOUNCEMENTS: Yes
COT: Some prayers and praises were shared.
WARMUP: We warmed up
THE THANG: Buckets with all kinds of random work of all parts to the delight of the pax. Buckets were spread out around the parking lot so we could get a good mile plus of running in.
MARY: Yes
ANNOUNCEMENTS: College graduates were mentioned.
COT: Was a good one