Ran up the hill out of the parking lot, lots of complaining and then ran the Jackson loop.
Gave option of sketchy run around Epps but not takers.
WARMUP:
THE THANG: run to WEP, loop WEP and back
Ruck
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: the usual stuff plus KB pass throughs in cadence as finale
THE THANG:
Ladder 2X
5 Manmakers – murder bunny to next stop
10 Thrusters – bell bear crawl to next stop
15 squats – pass through lunges to next stop
20 Halos – overhead carry to next stop
Next Thang – 3 rounds of reps
Sets of 10-20 reps -short run
Double the rep count – short run
Burnout set until failure – short run
Exercises were
Swings
Curls
Presses
KB merkins
Tricep press
Back to COT for 1 minute of UHauls (in honor of)
MARY: not invited today
ANNOUNCEMENTS: all of them
COT: core principle, of course.
The Thang: A little warm up and a jog to the track where some sort of Baxter Pineapple thing was going on. There were men, women, and children all exercising together… sketchy if you ask me… but then again, you didn't ask me…
We started the main event with a burpee half mile, 5 at each “corner” for two laps. Those of us that elected to wear our training bras weren't the biggest fans, but that's the way life goes sometimes. Shifted gears to a Midget Dora (50-75-100) with a 50yd run.
Cohiba’s watch started talking dirty to him at that point and so we departed to separate ourselves from the dudes running with other dudes’ wives…
Ended with a 4-corner jaunt and a jog back for some Mary.
NMM: Whatever you gotta do, freaking do it. Ask for help, make a plan, it doesn't matter. The main thing is, stop making excuses, stop stopping, and do the thing.
WARMUP: no
THE THANG: meandered the streets and parking lots of Kingsley. ~3.1miles
MARY: where?
ANNOUNCEMENTS: it’s summertime. Get out and post. Lean in to 2F and 3F. Lawn care @ Ft Mill Care Center
COT: prayers for guidance navigating health care – specifically challenges with cost of care, insurance coverage, poor provider/system quality
WARMUP:
THE THANG:
Take Munn to 160 and turn right. Pass WEP and take Massey up hill. Take right on Harris and run up another hill. Turn right at Munn and keep running till 6 COT.
MARY:
ANNOUNCEMENTS:
COT: prayers lifted up
18 for a muggy am of Ruckers and Runners. Rewarded with a nice sunrise. YHC failed at the recording duties.
WARMUP: we don't need no stinkin warmup
THE THANG:
This workout is based on the Miracle Mile routine.
Base exercises at each station:
Big Boys
Merkins
Burpees
Monkey Humpers
1st station – amphitheater – 1 rep each
2nd station – White/Ardrey – 2 reps each
3rd station – playground – 3 reps each
4th station – White/Sidney Johnson – 4 reps each
5th station – Sidney Johnson/Looms – 5 reps each
6th station – restrooms – 6 reps each
7th station – amphitheater – 7 reps each, plus wall sits/bomb jacks
8th station – White/Ardrey – 8 reps each, plus 25 shoulder presses
9th station – playground – 9 reps each, plus 25 dips
10th station – White/Sidney Johnson – 8 reps each (audible – begin reverse Fibonacci countdown), plus 25 gas humpers
11th station – Sidney Johnson/Looms – 5 reps each, plus 25 overhead claps
Mosey to Calhoun gazebo
Group 1 – bear crawl or lunge to tractor in the parking lot, Nur back to start
Group 2 – Curb Alperts AMRAP
Groups switch places
Next round – shoulder taps AMRAP
Next round – dips AMRAP
Mosey to 12th station – restrooms – 3 reps each
Return to COT – some did 2 reps and 1 rep to close it out. The rest of us had enough at that point (who made up this workout, anyway?)
MARY: throughout
ANNOUNCEMENTS: Bethel, trash pick-up, and a July 4 convergence teaser
COT: prayers for family health, and a praise for family health as well, parental care, patience in marriage
WARMUP:
SSH
Imp Walker
Hillbilly Walker
Squat
Mosey
THE THANG:
Bear crawl Indian run
Dora
50 squats
100 lunges
150 LBC
bag is carried by 1 runner
Run to swings
Burpees and pass bag for manmaker
Squats and pass bag
Big boys and pass bag
Sumo squat and pass bag
MARY:
Was done
ANNOUNCEMENTS:
Bethel June and July
Read newsletter
COT:
Don’t carry the weight alone
Disclaimer Shared ! Routes and Buddy System Encouraged
WARMUP:
10 Min Stroll to Desired Starting Point
THE THANG:
Go get 4-9 miles worth of journey and share with your partners
MARY:
Was never found, Smoke 💨 Signals seen
ANNOUNCEMENTS:
Bethel Men’s, Trash 🚮 Pickup, CRI Foster Kids help , CSAUPs & Race signups
COT: Deep within our hearts.
