WARMUP: none
THE THANG: Run trails or Run Road
MARY: Nah
ANNOUNCEMENTS: Yep
COT: Amazingly proficient
WARMUP:
30 SSH IC
10 Windmill IC
THE THANG:
Lightpost BLIMPS Ladder
Odd light posts each have a new exercise
1. 5 Burpees
3. 10 lunges (each leg)
5. 15 Imperial Walkers (each leg)
7. 20 Merkins
9. 25 Plank Jacks
11. 30 Squats
Run to next station, complete exercise, run to beginning to start next ladder
MARY:
No time
ANNOUNCEMENTS:
Sweaty Barry
COT:
Keep It Simple
WARMUP: not really
THE THANG: mostly running
MARY: there is no one hear by that name
ANNOUNCEMENTS: SLT is having a wet t-shirt contest
COT: yes
Looks like we made it ….
We did the Ring of Fire and it burned.
Stairway to Heaven we bear :bear: crawled.
It was epic.
Bounty/Birdcage
WARMUP: disclaimer and go. No messing around.
THE THANG: Ran to the bank for stop 1. 5s and 10s.
– 5 = hand release merkin
– 10 = squats with chin up and hands touching the ground
Next stop was First National bank…5s and 10s. Thanks to Change Order for the idea for the next stop.
Next stop was the round about by model A. 5s and 10s with a 30 count in cadence of flutters.
Head down Hubert Graham to the bottom of the hill. 5s and 10s with 15 in cadence flutters partially sitting up.
Up HG to the light which wasn’t super close so was out of gas at the top. 5s and 10s with American hammer.
Now to head back the same way we came with 5s and 10s at each of the same stops.
Back at COT we did 5s with hand release diamonds and 10s of jump squats.
MARY: 3 rounds of Mary: LBCs, wipers, bicycles
ANNOUNCEMENTS: 7/22 Barry, 7/3 men’s dinner, 7/4 convergence
COT: ball of man for prayers and praises
WARMUP: not at MP
THE THANG: Running was the game. Up Massey to gas station. Each stop was 5 Spider-Man merkins, 10 CDD. Next stop was corner of Aubrey for same 5 and 10. To Skipper cross road for 5 and 10. All the way to the City Hall office building (I think it’s called), 5 and 10. Up to the painful glass filled parking lot for 5 and 10. To the print shop for 5 pull ups, 5 and 10, then 5 pull ups again. To the corner down by burrito place, 5 and 10. To COT, 5 and 10. Back up to gas station, 5 and 10. Down the street past the park to 160, 5 and 10. All the way back to COT, 5 and 10.
Then to the church 4 corners for…5 and 10. Shortcut back to print shop for Soup, earned $1, but up the hill and back to print shop for the rest of us for the 5, 5, 10, 5 series.
Then back to COT.
MARY: not really
ANNOUNCEMENTS: July 4 convergence, July 3 men’s food shelter
COT: completed
WARMUP: Yea, it’s a good thing. We did that.
THE THANG: String of Pearls…classic. Mosey and stop occasionally for:
– Merkins
– Squats
– Carolina Dry Docks
– Lunges (2 is 1)
– Dips
– Monkey Humpers
– LBCs
– Mountain Climbers (2 is 1)
– Plank Jacks
– Flutters (in cadence)
Started with 1 rep or each, which Bonsai believes was barely worth coming down from the mountain for. And added a rep each time we stopped. We got to 10
MARY: Was mostly build in, but we did some hip flexibility in the last few minutes.
ANNOUNCEMENTS: 7/3 service date at https://www.signupgenius.com/go/9040A45A4A929A4F49-56341795-bethel#/ could use some signup help and some hands the day of. If you’re in town on 7/3, make an effort to help serve.
COT: What are you moderating that is helpful to you? What are you moderating that is unhelpful? What SHOULD you be moderating more?
WARMUP: couple thangs, stretching etc
THE THANG:
PT test!
2 mi. Timed run
2 min merkins
2 min big boy sit ups
MARY: nah
ANNOUNCEMENTS: lots of opportunities to serve this summer in the fort, couple CSAUPS, 4th of July convergence
COT: use trials and tribulations to lean into God and your fellow brethren!
WARMUP: LOL. Just counted # of packets
THE THANG: Jog to town of Fort Mill wall 15 Derkins in cadence, jog to WEP stage 20 LBCs in cadence, Jog a loop round WEP back to stage 25 Merkens in cadence, jog to Massy Hill 15 squats in cadence. Rinse and repeat OYO. Some got 3 the King (Max) got 4.
MARY: brief. Don’t know grabbing phone.
ANNOUNCEMENTS: newsletter.
COT: what happens stays
Tabata Time : Tortoise and Hare version
Workout had 5 segments roughly designed for 12 minutes each. Consisted of a Tortoise (stationary exercise) and a Hare ( running and some exercises)
Tortoise
40 seconds on 20 seconds off
Ssh
Windmill
Seal jacks
Mcn
Imperial walkers
HR merkins
Squats
Diamonds merkins
Lunges
Hillbilly walkers
High knees
Mountain climbers
Hare
40 seconds run 20 seconds rest
12 rounds
5 Merkins each rest period
Tortoise
All Ab work 12 rounds
BBS,
LBC
Peter Parker
Parker Peter
Mountain climbers
Shoulder taps
Flutters
Hello dolly
Freddy Mercury
Toe Touches
Heel touches
Leg lifts
In and outs
Hare
40 seconds run 20 seconds rest
5 squats each rest period.
Tortoise
Only 9 rounds here
40 seconds on 20 seconds rest
3 rounds of 6 burpees
3 rounds of 8 burpees
3 rounds of 10 burpees
Fin.