WARMUP:
THE THANG: we walked with weight
MARY:
ANNOUNCEMENTS: read newsletter it all in there
COT:
WARMUP: None
THE THANG:
1 Mile Loop Around Kingsley, Each pax had a partner and rucked or shuffled in the opposite directions, meeting around the halfway point where they did 5 merkins, and they continued on to walk or shuffle and meet again around the starting point and did 5 squats. Continue this sequence until the time is up. The mileage range was 3 to 4 miles.
MARY: No time
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: IW, HW, Merkins, MC, MNC,
THE THANG:
Thing #1
400M Run
21 Burpees
21 Heels to Heaven
21 Squats
400M Run
15 Burpees
15 Heels to Heaven
15 Squats
400M Run
9 Burpees
9 Heels to Heaven
9 Squats
Thing #2
15 Burpees
15 LBCs
15 Squats
Run 200 meters
15 Burpees
15 LBCs
15 Squats
Run 200 meters
10 Burpees
10 LBCs
10 Squats
Run 200 meters
10 Burpees
10 LBCs
10 Squats
Run 200 meters
5 Burpees
5 LBCs
5 Squats
Run 200 meters
5 Burpees
5 LBCs
5 Squats
Run 200 meters
MARY: No Time
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP:
Dora on parking lot hill – Hors d’ouvres
Run up hill and back while partner does:
1. Side Straddle Hops
2. Hillbilly Walkers
3. Moroccan Night Clubs
4. Windmills
THE THANG:
Mosey to hill in far corner of park near swinging bench.
Dora on grassy hill – Soup
Walk down hill with coupon (block) and do 5 squat thrusts while partner does.
1. Merkins
2. LBCs
3. Carolina Dry Docks
4. Chop Sticks
(Each partner does all exercises.)
Continue Dora on grassy hill – Salad
Run down hill and do 5 burpees while partner does with coupon (block):
1. American Hammers
2. Curls
3. Squat thrusts
4. Tricep curls
(Each partner does all exercises.)
Mosey back to parking lot.
Dora on grassy side hill – Entree
Run up hill to sequential light posts while partner does:
1. Diamond Merkins
2. Bomb Jacks
3. Shoulder Taps
4. Lunges
5. Plank
Yoga stretch-o-rama – Dessert
1. Hip flexor stretch, both sides
2. Superman
3. Cobra
4. Cat
5. Cow
6. Child’s Pose
7. Crawl it out, roll to back
8. Arms out, right leg up, over to left
9. Same with opposite side
MARY:
throughout
ANNOUNCEMENTS:
Fort Mill Care Center – Lawn Maintenance, fundraiser golf tourney
Bethel Men’s Shelter – 1st TH each month
HIM Camp – last week on Oct
COT:
Healing for Double D’s wife and for Badlands; navigating our 2.0’s teen years. Praise for Spike’s visa renewal!
We had 10 @ the fastest AO in the East – <#C03NHG1RSS3> Some ran, some rucked, all enjoyed the perfect gloom weather and got stronger on the Holbrook route.
Thanks for the opportunity to run your great site, <@U05K5D10AG6>
Great work to these men, <@U063F72E8M9> <@U01E9QD5QQK> <@U061P7HUFRR> <@U050B5M1DGR> <@UGU3XR5RP> <@U06E4KT7NCA> <@U01BA80UZCY> <@U035XDY7ABC> <@U074CR7E49J>
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Ran some U routes with SSH as intervals. Dynamic warmup in circle at 8 minute mark.
THE THANG: 7/7 Derkins/Dip countdown on benches. A little step up Indian run on the playground curb.
3 rounds of Half loop partner catchup runs with 5/10/15 Plank Jacks and Flutters with partner pax giving 3/4/5 second head start.
Finale was a 7 station Starfish with run to station, do labeled exercises, bear crawl back to middle and 1 burpee, escalating plus 1 burpee for every station until all 7 were complete.
MARY: Some old school karate punch combos. The was an exotic dancer story of my old Dojo days.
ANNOUNCEMENTS: Every one of them. Read the newsletter.
COT: Yes. All shared something. We all need love from above.
9 men shared their burdens and three sandbags (40lb, 60lb, and 80lb) for a 3.05 mile trek at Soul to Sole this morning. Route was as follows:
– Down Broadcloth, right on Textile, right on Innovation, Right on Kingsley Springs, cross 160, right on Kingsley Park, right on 160, left onto Kingsley Spring, down to LPL and back up to COT
NMM
Winners let obstacles motivate them. Losers let obstacles defeat them. The challenge, loss, or discomfort is the same, but YOU have the power to choose its effect. Inspire or quit – which will you choose?
-IJ
WARMUP: SSH, Imperial Walkers, MNC, Squats
THE THANG:
Ruck Carry, KB Swings, Squats, KB rows, Ruck merkin
Ruck Cary, Team Dora, 200 KB Thrusters, 200 Curls, 300 deadlift
Ruck Cary, 1 minute of overhead press, 1 minute of goblet squats
MARY: Flutter Press
ANNOUNCEMENTS:
COT:
WARMUP: N/A
THE THANG:
It was raining and we were rucking
3.0 miles with slight inclines
1 giant frog
Lots of puddles
Fellowship all along the way
MARY: N/A
ANNOUNCEMENTS:
Read newsletter
COT:
Be the identity you want to be not what the world says you are
For me:
I’m a Christ follower
Husband to my M
Father to awesome 2.0
Leader in my community and church
Who happens to earn a check from BoA.
What’s your identity?
6 of us dodged puddles and covered over 4 miles this morning. Here was what YHC dubbed the “Billy Madison” route:
– Circle Doby’s Bridge Elementary, up Neff Court
– Take the rocky path up and over Doby’s Bridge to and through Dominion Bridge
– Venture down Whites Rd, left at the Forest Creek Middle basketball courts, around the school, down to the track and back up and over Whites Rd again
– Circle Catawba Ridge High School, back over Whites Rd, through Dominion Bridge (up hill this time) and back to COT
– 4.16 miles total
NMM
When we all arrived this morning, it was pouring – like, you cannot see the road pouring. I think we all thought the worst about what was to come. Funny thing though, at 5:13 the rain stopped and we stepped off. We made the situation much worse in our minds than what was reality. There’s a lesson there. Maybe the thing you are putting off isn’t as bad as you think it is. Maybe you should just step off and get started. Or maybe it was just happenstance. Maybe.
Aye!
Italian Job