Tag: Short Sale

Bojangles Loop

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WARMUP: None
THE THANG: 4 mile loop down to Bojangles and back to Bob Jones Stadium
MARY:
ANNOUNCEMENTS: Fort Mill Lawn Care service opportunities
COT: Closed in prayer

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Heavy Shiiiii

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WARMUP: lap around the park. Stopped for some merkins, SSH and squats
THE THANG:
PAX cycled through 8 stations
1: 2×50 KB carry
2: 20 sandbag burpees 60lb
3: 20 hand release merkins, 20 squats, 20 big boys
4: 150lb ball carry
5: 20 devils presses. 2x50lb dumbbells
6: 15 ball over shoulder. 100lb
7: sandbag throw out and back. 40lb
8: sled pull out and back. 90lb

While PAX waited for the stations, we worked through a board of pain.
100 SSH
90 mountain climbers
80 squats
70 dry docks
60 shoulder taps
50 lbc
40 flutter kicks
30 American hammers
20 jump lunges
10 burpees

With final 10ish minutes, PAX played a game. Divide into 2 teams with a “home base”. Try to get as much weight into your home base by stealing from oppo team. Must do 5 burpees before stealing weight.

MARY: a bit
ANNOUNCEMENTS:
COT:

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3 exercises on repeat…for 4 miles

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WARMUP: Non existent
THE THANG: Super simple…running with push-ups, V-ups and American Hammers.
At every stop, the PAX would perform:
5 V-Ups, 10 Merkins, 15 American Hammers
Here's the route we took:
Up Massey and R/T Harris St.
Stop at Church of the Nazarene for the prescribed exercises (PE).
Continue down Harris St to the entrance of Harris St park for PE.
Head up Jackson St and stop at the intersection with Sidney Johnson St for PE.
Continue up Jackson St to the intersection with N. White St. for PE.
L/T onto Clebourne St into FMRX for PE.
Continue on Clebourne to the intersection with Springs in the public parking lot for PE.
Continue down Springs to the end for PE.
R/T Summersby St to Unity for PE.
Run up Unity to the intersection with Hill St for PE.
Run up to the Post Office parking lot for PE.
R/T Tom Hall back to the public parking lot for PE as time permits.
Back to COT.

MARY: See above.
ANNOUNCEMENTS: Lots.
COT: Like they do.

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@6@6officialtherealthisone

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WARMUP: guessing who was getting extra credit
THE THANG: running mostly
MARY: various shenanigans and rounding off runs
ANNOUNCEMENTS: heart walk thing, talk to Sasquatch, everybody will be there
COT: coffee at Panera

6@6 is an AO, it’s starts at 6 on Sat, we typically shoot a pre-video at the start and include the rest of the proper COT stuff at the end. We will credit early and late starts from Panera, assuming we know you exist.

All other videos and use of the name is purely shenanigans.

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Mike Tyson on Repeat

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WARMUP: yea, near the second worst dumpster in The Fort. We moved quickly toward the pediatric dentist office
THE THANG:
Mike Tyson in cadence 10
lunge walk down
Mike Tyson in cadence 10
lunge walk back

Did the same thing with mode of transport changes:
reverse lunge walk
bear crawl
crawl bear

Found the Sherwin Williams wall for some people's chairing

Headed back with some stops for:
Squats 10
Split Squats 20 (10 each leg)

MARY: yea, for about 7 minutes….
ANNOUNCEMENTS: Stuff the Bus went well!
COT: Was held.

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Run The Block !!!

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Disclaimer Shared
WARMUP:
10 Wind Mills
10 Moroccan night clubs
10 Imperial Walkers
10 Hillbilly Walkers
THE THANG:
Round
Run
Station
First Round
400m
10 reverse lunges each leg
2nd Round
400m
10 burpees
3rd Round
400m
20 merkins
4th Round
400m
25 squats
5th Round
400m
30 mountain climbers
6th Round
400m
20 dips
7th Round
400m
15 step-back lunges + 15 calf raises
8th Round
400m
45-sec plank
9th Round
400m
20 alternating Bonnie Blairs or 20 step-ups
10th Round
400m
30-sec burpee AMRAP

MARY:
Glute Bridges
V-Ups
ANNOUNCEMENTS:
Newsletter, La Grama, etc
COT:
Always stay in COT.

Run The Block !!!

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3 corners Board of Pain

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WARMUP: SSH, mountain climbers, peter parker, parker peter, wind mills, Cherry pickers. Mosey 100 yards, stop. LBCs, AHs, mosey to board of pain.
THE THANG: board of pain

  • 20 Merkins
  • 20 Squats
  • 20 LBCs
  • 20 CDD
  • 20 Longes
  • 20 AHs
  • 20 Shoulder Taps
  • 20 calf raises
  • 20 BBSups

Repeat each exercise at all 3 indicated corners. Mode of transportation:

  • Bernie Sanders = run backward

MARY:
ANNOUNCEMENTS:
COT:

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Link street on my heart

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Written by DOAH in slack: [commentary by Band Camp]

Heart Breakers: @U01NGHPR2HW and almost @U05TY21AC2X, but he uncommitted sometime last night…

The Thang: Route attached [was attached in slack, you could look up today's date on a PAX's Strava. Suffice it to say: we hit 3 miles. FMPD slow rolled our start this morning which kept YHC from running directly where I planned to go, but we made it over there another way. No complaints]. We stopped a lot and did a lot [5 each stop] of 6-Count burpees (a BC staple), [10] merkins, [15] squats, [20] flutters, with a few LBCs thrown in for bad measure. [We did an undetermined amount of these based on keeping the group together enough so nobody got lost. Kept things in cadence because that seems to help keep men accountable to actually doing the exercises. Something about pushing through pain and discomfort together. Started with just burpees. Next stop: burpees & merkins, etc.]

Moleskine: Sweat. Plenty of sweat. And some ramblings that implied some very limited understanding of the functional success of certain systems. Regardless, we went fast and didn't lose anyone along the way… except Slash… but he was lost by choice. Uptown Girl is still greatly disturbed by my presence and refused even so much as a fist bump this morning, but like a lot of folks who hate me when they first meet me (that list is long, right Crystal Lake?), I'll wear him down eventually.

COT: The Fort’tan gave a good thought about acting on those things that we feel called to do and not delaying. Prayers for EC as he heads off to get his head shaved and his spine straightened, and prayers for NASA as he sends his little bird out of the nest.

[Here's the deal. God doesn't put things on your heart for someone else to do it. Go get after it.]

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