I rucked. Others ran. Around Kingsley and back.
Fast Ruck was name of the game. Some faster than others. Top score was 4.17 miles in 1:02.
1. Truth is necessary for good leadership.
2. Candor requires courage.
3. Candor must be two-way.
4. Candor builds trust.
5. Candor is different from criticism.
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
WARMUP: oyo
THE THANG: Harvest pointe
Market street
Cross Sutton to
Founders st
Straight onto Settler heights dr
Straight onto Stratford run dr
Cross new gray rock to
Harvest pointe
Down to the end and back
4mi
MARY: no
ANNOUNCEMENTS: welcome baby Owen and congrats granddad @U5CF2DMKK
COT: yes
WARMUP: OYO
THE THANG: old and new Kingsley, with side pieces to add up to 4.6
MARY: no
ANNOUNCEMENTS: yes
COT: yes
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.
WARMUP: waited for Sofrito
THE THANG: 2 1/2 miles long Kingsley loop with pain stations
MARY: Plank
ANNOUNCEMENTS: Yes
COT: Yes
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.
WARMUP:
THE THANG: Took the pax to the woods to lose our minds and find our Sole To Soul. We did 10 curls at horse barns.
MARY:
ANNOUNCEMENTS:
COT: