3 Lessons of Marcus Aurelius

WARMUP: off to Kimbrell’s after being disclaimed. PAX did LSS, Windmills (approved by Trucker), imperial walkers, hillbilly walkers and 50 side straddle hops – with a declining number of burpees (not approved by Trucker) in between exercises. From there – Mosey to Unity Presbyterian

THE THANG: lesson 1 – The happiness of your life correlated to the quality of your thoughts.
10 burpees followed by 7’s – Diamond merkins at the top of the driveway and squats at the bottom. Plank for the 6 or go get them.

Mosey to First Baptist for lesson 2

Lesson 2 – If you’re distressed by anything external, it is not due to the thing itself, but your estimate of it. And this you possess: the power to revoke it at any moment.

More 7’s – diamond Merkins at one end, run to the opposite end of the lot for squats and repeat until the sequence is complete.

Mosey to downtown Fort Mill on Main Street to find benches – 10 Bulgarian split squats each leg (for a notably absent Band Camp) and provide lesson 3

Lesson 3 – The best revenge is to be unlike the one who performed the injury.

Mosey to COT for a few AB exercises – but just a few – then 0600 was upon us.

MARY: See above
ANNOUNCEMENTS: Summer of CSAUPS
COT: 5th core principle

Thanks to Soup To Nuts for the call. Always grateful to post in the gloom with group of HIMs.

Honored,
Cyclops :eye:

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B.O.T wants a HIVE Hat

WARMUP: SSH, CP, IW, we ran to the far side of the parking lot with kettlebells and Olaf lead us in some stretches
THE THANG:
21-15-9 WOD
21 left arm clean snatches
21 jump over burpees
21 right arm clean snatches
21jump over burpees
15 left arm clean snatches
15 jump over burpees
15 right arm clean snatches
15 jump over burpees
9 left arm clean snatches
9 jump over burpees
9 right arm clean snatches
9 jump over burpees

Ran to the end of the parking lot with bells did some squats and lunges. Ran back to COT
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Honky Tonk Women Dora

Warmups
Side Straddle Hop
Imperial Walker
Hillbilly Walker
Mountain Climbers
Plank
Broga

The Thang:

Bear crawl up hill and nerf back

DORA
runners do parking lot loop

Teams will do

50 Carolina Dry Docks
100 Squats
150 Merkins
200 Flutters
150 Dips
100 Durkins
50 Burpees

ANNOUNCEMENTS:
7/4 Convergence
Thursday happy hour

COT:
Prayers for family and health

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50

WARMUP: mosey to the football stadium – exercises with burpees in between.

THE THANG: on the hill – 50’s
50 merkins buy in
Run to 3rd light – 10 squats
Return to bottom – 40 merkins
Run to 3rd light – 20 squats
Return to bottom – 30 merkins
Run to 3rd light – 30 squats
Return to bottom – 20 merkins
Run to 3rd light – 40 squats
Return to bottom – 10 merkins

Run to top of hill – mosey to Citi lot off campus

6’s and 13’s – 6 rounds of 6 burpees and 14 squats. Modified burpees to Diamond merkins after 3 rounds.

Return to campus benches at the gym for Bulgarian split squats and five burpees and continue to COT.

MARY: not enough time
ANNOUNCEMENTS: yes
COT: 5th core principle

Thanks for the call, Warning Track.

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D-day at the Coaches Box

Today’s workout was about perspective. History provides the best perspective and on 6/6 we were reflecting on D-Day.

Started with a mosey towards the entrance of the high-school.

Stopped and did

20 SSH IC
10 Windmills IC

Mosey to the bottom of the hill right at the entrance.

To celebrate, honor, and remember the 80th anniversary of D-Day we executed the following:

80 seconds work
2:40 minutes recovery

80 HR Merkins
80 Squats
80 4ct Flutters
80Diamond Merkins
80 Calf Raises
80 LBCs

So the idea was all Pax do as many reps as possible in the 80 seconds then the “recovery” run was back to the top of the hill where we each did 6 burpees and then get back to the bottom. Any excess time left of the 2:40 is your “rest”.

The Pax loved this and looking at time we got through 7 rounds of this before breaking back towards COT.

On the way we stopped by the band lot and did a 80 yard bear crawl followed by 44 SSH to close us out.

One last note on perspective…. It’s easy for us to get caught up in the day to day but take a step back, reflect on how we all got here and the opportunities each day brings because of the sacrifices of others.

Thanks to Warning Track for the opportunity!

:punch: :punch: :pray:

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Run, Plank, Exercise, Repeat: The ‘Are We There Yet?

YHC arrived 10 minutes early. As usual, Badlands was out for a Pre-Run.

Warm-Up
– 5 SSH (IC)

The Thing
– Mosey 0.40 miles to the first Baxter entrance.
– Plank for the 6.
– 10 Low Slow Squats (feet together).
– 10 Merkins.
– 15 WW2 Sit-ups.

– Mosey 0.60 miles to the Sutton Rd 160 Intersection.
– Algore for the 6.
– Monkey humpers for active recovery.

– Mosey 0.50 miles to Flight Plan COT.
– 10 Lt. Dan’s (IC). Counting cadence was tricky, so we were off on the count.
– 10 Lunges each leg to make up for the Lt. Dan count.
– 10 Foxholes (WW2 Sit-up then flip over to a Merkin).

– Mosey 0.45 miles to Sutton Rd and Richards Crossing.
– Algore for the 6.

– Mosey 0.25 miles to the small hill on Richards Crossing.
– Plank for the 6.
– 3 hill repeats up to the sign and back.
– Basketball drill: side shuffle, bounce off the curb to the sign.
– Nur up to the top of the hill.

– Mosey 0.30 miles to the Mushroom Pool parking lot.
– Plank up for the 6.
– 7 Windmills (IC).
– 9 Chain Breakers (IC).

– Mosey to COT.
– With plenty of time left, we did 4 suicides in the parking lot.
– Still some time on the clock, so we did 10 Worst Worst LBCs.
– Attempted Imperial Walker Squats (IC) but messed up the cadence.

Announcements:
– Hog and Coyote next Saturday.
– The Sweaty Barry after that.
– Tortoise and the Hare.
– Jaeger.

Prayers & Praises:
– Suplex: Praise for finding F3 and absolutely getting after it.
– Punchlist: Prayers as he ventures out and builds a home in York, renting for a year.
– YHC: Asking the Pax to be more vulnerable in COT.

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A REAL BEAR ? of a workout

A FIELD TRIP TO THE TEGA CAY ZOO:
We saw a real black bear, 7 dear, a dead possum and an inch warm

WARMUP: mosey the warm up exercises
THE THANG: hill Dora, then back to runde park for a four corners of pain.
A variety of weights were in each corner.
Corners were chest press,
Lat pull over, curls, triceps
25reps of each
Mode of transportation for each round were :bear: BEAR crawl, lunge walk, high knees
MARY: one round of flutters.

UBER IS STARTING A NEW-BUSINESS OF SIR NAME ANCESTRY RESEARCH

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making men simple

Humid morning

WARMUP: ruck to stoplight and do in cadence warmup things
THE THANG:
Ruck toward walmart with 5 minute timer repeating…
5 manmakers, 10 ruck curls, 15 squats

Got over 2 miles and about 11 rounds

MARY: core work in cadence

ANNOUNCEMENTS: newsletter

COT: yup

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Winter Green Skoal and Cindy

It was a balmy morning at The Ring, but the mumble chatter was fire. A little warmup and we were off to grab our old friend Mr. Cinder Block.

We celebrated the 80th anniversary of the day before D-Day.

Thang: 4 Corners of pain. Every lap move you cinderblock up one cone. The 4 Corners were:
– Bombjacks
– Dry Docs
– Flutters
– Merkins
Mode of transport was running.

Nice work by all!

– JWow

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