Out and back to the complex. 6+ miles
WARMUP:
Mosey to Fort Mill Church of God
Windmills
Slow Low Squats
Downward Dog/Honeymooner
Mountain climbers
THE THANG:
Quick recap of Frenzoid ride at Carowinds: simple but terrifying, goes in both directions, and we all move as a group.
(Using Williamson St. & Monroe White St.) Starting at the “bottom” of the hill we NUR halfway up. Stop and wait on the 6. 10 Merkins. run the rest of the way up to next street. 10 Flutters in cadence. Run back down the hill to “bottom” and perform Burpees (in ascending manner). NUR up the other side until parking lot. 10 Merkins. Run to next street. 10 Flutters in Cadence. Rinse and repeat. Burpee count got to 6 at the bottom.
MARY:
Flutters, Dying Cockroach
ANNOUNCEMENTS:
Bethel Men’s. New AO
COT: Prayers for healing, our teachers and children, elderly parents, to be consistent.
WARMUP: Twister complaining about all the AO name changes. He’s old.
THE THANG: Run down 160 for 23 minutes, turn around.
MARY: Should recalculate to 22 minutes out and turn around.
ANNOUNCEMENTS: Q source, Dam2Damn Bar
COT: Prayers for healing and marriages.
Disclaimer: when you hear a whistle you owe 10 burpees; intermittent whistles throughout (maybe 10 times)
WARMUP: 50 SSH, of course, and a few others warmup type stuff
THE THANG:
– Dora #1
— 200 Merk’s
— 200 Dips
— 100 Derkins
— 100 Wide grip merks
* Partner did a 50’ish yd Bear Crawl [lots of mummblechatter here?!? Some preferring the bear crawl over merks?, guessing the holidays make some of the pax soft?? 🙂 ]
– DORA #2
— 100 squats
— 150 Monkey humpers
— whatever was next nobody got to…
* Partner did a 40ish yd Duck walk
MESSAGE: we do dumb stuff in the gloom to prepare for the unexpected; the whistle, the burpees represents the unexpected in life; continue your preparedness
18 pax posted at Clydesdales this morning for a chilly mid week jaunt over to FMHS and some interval training. Weather was 35 but felt like 31
THE THANG:
Mosey to FMHS – 0.7 miles
400 m at 10k pace followed by 400 m walk/jog
Rinse and repeat for 6-8 times
Mosey back to COT – 0.7 miles
ANNOUNCEMENTS:
– Clave Boss 5k/10 at 6:30 on 12/24 at Pantheon (bootcamp after)
– 8 Blocker at Q Source on 12/27 at Panera
– 1/28 Dam to Dam Bar run
Mumblechatter
– DQ closes early (9 PM) provided by Sugar Daddy
Prayers
– Walker 61st birthday
– Middle school kid lost his father (Patel)
– Lost loved ones from 2022
– Andy Burkholder has AML
WARMUP:
THE THANG: 4 soggy miles throughout Kingsley.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: the first 1/2 mile
THE THANG: 4+ miles with maybe a few hills to help prep for dam2dam
MARY: nah
ANNOUNCEMENTS: Christmas party coming up and be on the lookout for more d2d fundraisers
COT: prayers & praises
WARMUP:
SSH 25 IC
Windmills 10 IC
LSS 15 IC
MNC 15 IC
Yoga
THE THANG:
11’s – Mike Tyson & Big Boys with a shuffle to and from
DORA – 100 Merkins, 200 gBobby Hurleys, 300 American Hammers
Mary – Flutters, Box Cutters, LBC, Freddie Mercury
MARY:
ANNOUNCEMENT:
COT:
Chilly morning so mosey over to medical offices behind bank at top of Dave Gibson to warm-up. Break out into teams of 4 or 5.
Laps are up Dave Gibson, down 160 to Arby’s, right into Earthfare lot, right on road that returns to start.
Hills are down Dave Gibson up to GHES and then back to start.
As a team complete the following as efficiently as possible:
6 Laps, 6 Hills, 50 Burpees, 100 HR Merkins, 150 Bomb-Jacks, 200 Mtn Climbers.
Every PAX had to run one loop and one hill. From there it was up to the team to figure out how to divide and conquer.
The goal was to get through this the first time and then challenge the teams to figure out how to improve their plan in order to reduce their overall time. Probably due to poor communication on YHC part, we ran short on time to complete the second round. Teams completed as much as time allowed on second round and then returned to COT. This was Wipeout’s second work-out so we went over the 5 core principals and then a quick summary of the 3Fs.
Lots of 2nd F events in the newsletter. Get out and participate!
Thanks Badlands for the Q opportunity!
WARMUP:
THE THANG: The location was at FMHS stadium, 1,000 bench step-ups with a rucksack on our back in honor of soldier Chad Wilkerson and all those men and women who suffer from PTSD. All 14 pax completed it.
MARY:
ANNOUNCEMENTS:
COT: