WARMUP:
THE THANG: Rucked over heart attacked hill to the lake and back. 3.25 miles
MARY: LBCs, Box Cutters, Reverse Box Cutters
ANNOUNCEMENTS: Thanksgiving Convergence
COT: Closed in Prayer
WARMUP: say hello and set your watch
THE THANG:
Run down 160 to left at Baxter Bubble mushroom pool
Do loops around Berkshire and run back
MARY:
Touch your toes
ANNOUNCEMENTS:
Attend all fundraising events
COT:
Don’t mess with Gears efficiency as he runs a tight ship
Prayers and Praises 🔥👆🏻
WARMUP:
Mozy around the parking lot, stopping at corners to do exercises. Cherry Pickers, SSH, merkins, imperial walkers, hillbilly walkers and flutters
THE THANG:
Round 1: Shower Curtain and Long Duck did a Dora. Partner runs across the parking lot while we do 100 each cumulative reps of curls, chest press, shoulder press.
Round 2: Rebound led a Tabata 3 rounds of five exercises. 40 seconds of work and 20 seconds of rest. Each round was chest press flutters, LBC, KB swings, lawnmower pulls left, then right.
Round 3: Lighthouse lost his mind and started us off with a Dora consisting of 50 man makers, 50 goblet squats, 50 tricep extensions. Back to COT
MARY: merkins but it was 6😂
ANNOUNCEMENTS: BBQ, Leaders on the Links, Christmas Party
COT: marriages, mental health, young kids struggling
WARMUP:
Lap around the parking lot, COP (SSH, WM, IW)
THE THANG:
Stops are various parking lots around the major metropolitan city of Fort Mill. Exercises – Merkins (various types) and squats. Stopped at The Print Shop for pull-ups, monkey and parallel bar exercises. Minnow Pond sharks joined in on the fun. We continued our loop around town and back to COT.
WARMUP: light stretching and mumblechattering
THE THANG: munn to harris to spratt to 160 to COT – also ruck and trail options
MARY: nope
ANNOUNCEMENTS: newslettery things
COT: for sure
WARMUP: Windmills, Cherry Pickers, and Imperial Walkers
THE THANG: Rucks on and mosey to the Wally World Parking Lot. Trust circle formation with following exercises in counts of 10: Flutter Kick w/chest press, hammers, and slow low squats. Mosey back to the school. Stop midway for another session of Tens: Guardrail merkins, dips, single lunges, and 30 sec plank holds. Then hustle up to COT
MARY: Audibles: Ruck Curls, Tricep Pulls, Bent Over Rows, Flutter Kicks w/Chest Press, Over Head Ruck Squats, Micro BigBoys, Over Head Arm Raises, Ruck Hammers
ANNOUNCEMENTS: BBQ&Burbon fund raisers, ClaveBoss, Read your newsletter
COT: What happens in COT, stays in COT !!!
THE THANG: some rucked, some ran Hills of Brayden, some did their own route, all got better
COT: Shout Out to Assassin as Site Q keeling Flught Plan strong! Thx for Q invite!
WARMUP: run to old Hardy’s and do something while waiting for the six
THE THANG: the zipper run to Elliot street turn right. Run to Unity turn left. Do 10 merkins and 15 squats run to pine turn right and repeat till you run out of time.
MARY: nada
ANNOUNCEMENTS: to many to list. Call pusher
COT: prayers and praises.
12 ran down Market Street and back and really, really enjoyed it. Thanks to myself for the opportunity. I get to.
WARMUP:
Started with a Mosey to Lowes parking lot, followed with Warm-O-Rama exercises of below,
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers
Mosey to persis for some,
Lunge Walk
Toy Soldiers
Butt Kickers
High Knees
Bear Crawl
THE THANG:
Mosey back to the shovel flag for the main course Tabata workout that included 40 second exercise with 15 seconds to switch gears for the next one.
2 sets each alternatively of,
Carolina Dry Docks
LBCs
Plank
Run a Lap
2 sets each alternatively of,
Shoulder Taps
Freddie Mercury
Plank
Run a Lap
2 sets each alternatively of,
Superman
Mountain Climbers
Plank
Run a Lap
2 sets each alternatively of,
Peter Parker
American Hammers
Plank
Run a Lap
2 sets each alternatively of,
Flutter Kicks
Dying Cockroaches
Plank
Run a Lap
2 sets each alternatively of,
Monkey Humpers
Honeymooner
And the clock struck 6…
ANNOUNCEMENTS:
Dam2Dam Fundraiser events
COT:
Prayer Requests
Started the day praying to the Almighty