THE THANG: We ran. and OldBay rucked. it was a perfect morning with 60 degree temp and beautiful sunrise. you shoulda been there!
WARMUP: we pledged
THE THANG: ran to hardee’s for instructions.
Instructions:
1. Partner up
2. Run in opposite directions in a circle
3. First time you meet your partner, 5 merkins (chest hits the ground and slap hands at the top), second time you see partner, 5 big boys with legs locks and slap hands at the top.
4. Next round is 10 of the same at both meet up points.
5. Next round is 5 rinse and repeat, then back to 10.
After round 3 and 4 and 3+ miles later, did some Mary at Hardee’s while we waited for the 6.
Rand back toward COT and stopped at Hobo’s for some legs via 10 sumo squats. Then back to COT.
MARY: A little round Robin of Mary.
ANNOUNCEMENTS: read. Your. Newsletter.
COT: schools and teachers and new jobs for M’s
Nine men got dressed and ready for C.H.U.R.C.H this morning. Conditions were perfect for August (68 and breezy). Here’s what we did.
Warmup
* 10 Low Slow Squats (IC)
* 10 Mountain Climbers (IC)
* 10 Plank Jacks (IC)
Mosey to Sisk Memorial Baptist
* Carolina Dry Docks – 10
* Hand Release Merkins – 10
* Up Downs – 10
* Ranger Merkins – 10
* Copperhead Squats (Low Slow Squats) – 10
* Howling Monkeys (10 Monkey Humpers per person) – 80 total
Mosey to Fort Mill Church of God (repeat above)
Mosey to First Baptist (repeat above)
Mosey to Unity Presbyterian (repeat above)
Mosey to St. John’s UMC (repeat above)
Mosey back to COT
Totals:
* 100 Carolina Dry Docks
* 50 Hand Release Merkins
* 50 Up Downs
* 50 Ranger Merkins
* 50 Copperhead Squats
* 400 Howling Monkeys
* 2 miles
NMM
Fort Mill is a land of churches (seems one is on every corner). But just as standing in a garage doesn’t make you a car, going to church doesn’t make you a believer. Whatever you believe, show it in the way you carry yourself. Have convictions. Stand for your beliefs. The world is your pulpit, so let your walk be your message.
Aye!
IJ
WARMUP: 10x ssh, windmills, imp walks
THE THANG: there were 2 stations set up at opposite ends of the school, each with 6 assignments to complete, for example assignment 1 = 25 squats and 20 mike tysons, assignment 2 = 60 lbcs, etc.
Pax picked one station to complete assignment 1 and ran back to the middle to take a free throw. If they made it, they ran a lap around the track and proceeded to the other station to complete assignment 1 there, but if they missed, they did 10 derkens before doing their lap and going to the next station.
Pax alternated stations doing the next assignment each time with the free throw/lap/maybe derkens (probably derkens) after each assignment
Fun was had by all
MARY: nope
ANNOUNCEMENTS: yup
COT: prayers for career discernment and safety at our schools
On a toasty morning in the gloom @ MinnowPond everyone got in between 3-4 miles with three pain stations. For most 4 rounds were completed with pain stations of…
It was a glorious morning! 1% better.
WARMUP: SSH-25
Windmills-10
Merkins-10
THE THANG: Run Suicides using 3 light posts-2 sets
Mosey to back entry and have pax take turns calling the workout we would do as we ran to each light pole-
Rebound called merkins
Tesh called jump squats
Peach stand called big boys
Old bay called plank jacks
MARY: box cutters, American hammer, protractor, Freddy mercury, etc and so forth
ANNOUNCEMENTS: read the newsletter, sign up for dam to dam sept 1st
COT:Prayers for Rebound (that were apparently very effective) as he was taking his mortgage exam soon after the workout, prayers for Tesh’s father for safe travels as he was going to the west coast to care for one of his loved ones, and praise for @Escargo for making it out for the first time in a while.
WARMUP: Pledge
THE THANG: Zipper with a total of 49 Merkins and squats. Do merkins first, the balance are squats.
MARY: None
ANNOUNCEMENTS: Its my birthday tomorrow and HIM camp
COT:
Muggy start to the week at Sweep the Leg
Ruckers rucked. The rest of us ran. Starting at the stop sign by COT we went all the way to the cul de sac past Thomas Gibson Rd. Planked for the 6.
1 by 1 each of us ran back to that stop sign by COT stopping at all subsequent stop signs for 10 merkins and 10 lbcs. We did this 3 times. After a brief recovery we did a pendulum at the top of the hill starting with 10 HR merkins, 3 burpees in the middle and then 10 4 Ct. Flutters at the bottom of the hill. Reduce the exercises at the top and bottom by 1 each trip down and back. Everyone got to at least 5 before heading back to COT where we had 1 minute left for 15 merkins, 15 Lbcs and 5 Burpees
All told 3+ miles and over 150 Merkins to start the day.
Thanks to Badlands for the Opportunity
Damn, it was great to see some faces I’ve not seen in the gloom in a few months!!
WARMUP: The Fort’s typical: SSH, Squats, Windmills (but only a few)
THE THANG: I will call out a stop at which point we’ll complete the following (at every stop):
5 Burpees
10 Peter Parkers (5 each side)
15 Diamond Merkins
Stop 1: Run to the Baxter Mushroom Pool
Stop 2: Arby’s
Stop 3: South State Bank
Stop 4: GHES Flag Pole
Stop 5: Run down to Colosseum then over to the basketball hoops
Stop 6: The top of the hill at Dam Rd
Stop 7: South State Bank
Stop 8: Arby’s
Stop 9: Run around the back of Earth Fare shopping center to the stop sign
Stop 10: Choice of going to pick up the 6, COT for Mary or more running to secure the 4mi target
MARY: See above
ANNOUNCEMENTS: Newsletter
COT: 5th Core Principle
WARMUP: None. It was big boy day!
THE THANG: We hit 6 hills across The Fort with 10 Burpees + 20 Squats at each plus misc work in between in places.
COT: Yes, this group is bound by Trust!
Happy belated bday @BandCamp!
Thanks for the Q stick @SoupToNuts!