WARMUP: whiskey and black coffee
THE THANG: 3 walkers, 2 trail studs, 2 on the road
MARY: (the wind cries)
ANNOUNCEMENTS: The British are coming!
COT: pre
WARMUP:
Grab a block
Mosey to track
Imperial walkers
low Slow squats
Moroccan Night Clubs
Hillbilly walkers
THE THANG:
20 reps of Cindy exercise
Curls
Tri extension
Shoulder presses
Squats
Murder Bunnies
—Rinse and Repeat
Track pain stations starting with 5 reps increase 1 rep each round
Leg lifts
Merkins
Sumo squats
Donkey Kicks
Start with curls the lap stop at each pain station then next Cindy exercise and next lap with increased rep
Get as many rounds as possible
MARY:
N/A
ANNOUNCEMENTS:
Acceleration project 12/20
Christmas Party 12/21
ClaveBoss 12/24
COT:
Prayers for mental health
Rumbling back
Chickenhawk dad
Be persistent and disciplined!!
Always a good day at the Laz. Opportunity abounds and we took full advantage.
WARMUP:
Usual warm-up type stuff. Windmills, merkins, that kind of stuff…
THE THANG:
First we pulled up behind the Greek place for a <@U01FDRQSQG3> and <@U0603USPHAS> favorite, some chair work. These freaking chairs weigh at least 55-60 pounds. And they’re awkward. Terrible. Did some overhead presses, maybe something else… I don’t really remember.
Then we ran it down to the parking deck at Red Ventures. Stopped at some light poles on the way down. Ran up and down the deck and the stairs and such. It was a real nice time.
MARY:
No chicks.
ANNOUNCEMENTS:
Read your newsletter.
COT:
The 5th Core Principle.
Run down Holbrook to cul de sac, run back. 5 miles.
COT: Everyone shared a prayer. Discussed using symbolism for daily thoughts: Eye of Providence, Virtuous Leadership and King/Queen/Jester
WARMUP: A 2 Mile Pre Run
THE THANG: Ran across the street to Dominion Ridge through the back of Forest Creek Middle. Took to the right through the basketball court, left on Whites Rd to Catawba Ridge High School. 2 laps around the school and then head back the way we came. That was approximately 4 miles more give than take.
MARY:
ANNOUNCEMENTS: A lot of stuff. Read your newsletter.
COT:
WARMUP: SSH, Wind Mills, Cherry Pickers, Diamond Merkins
THE THANG: Pain Board!
MARY: Big boy sit-ups
ANNOUNCEMENTS: Christmas Party, Christmas Eve PAX, check newsletter
COT: prayers and praises
WARMUP: Run Roads or trails
THE THANG: 5 PAX took the suggested 6mi road route and 3 PAX took a 9mi trail route.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Run to Holbrook
THE THANG: Rundown Holbrook
MARY: Figure out how to get to COT without running uphill
ANNOUNCEMENTS: Newsletter
COT: 5th Core of Course
Stretch, Running, Pain-station, Tire roll & 1Merkin
WARMUP: Stretching, Running,
THE THANG:
<@U0603USPHAS> brought the car in HOT :hot_face: to start our F3 workout.
Had four F3 members from the Waxhaw region. Mad Dog, Hot Yoga, Bottle Cap, and C3P0
<@U01FDRQSQG3> kept <@U063F72E8M9> on the move with his extremely fast pace!
<@U07E0KTT4BV> and <@U07BZNU2HDH> stepped up with the tire :wheel: push followed by a Merkin. Strong work fellas
MARY: Team work and strong running
ANNOUNCEMENTS: praise and prayers around the circle :o:
COT: <@U063F72E8M9> led us out with a prayer
WARMUP:
Run lap.
Side Straddle Hop
Windmill
American Hammer
Plank, remain in plank put right & then left arm in the air
THE THANG:
Complete an exercise on the list. Run lap. Repeat. The lap begins with a 10 pace bear crawl.
List of Exercises:
40 Big Boys
40 Merkins
40 Low Slow Squats
20 Big Boys
20 Merkins
20 Low Slow Squats
30 second plank
30 Bench Dips
30 Calf Raise on the Curve
Choose your own exercise for the rest of the workout.
MARY:
ANNOUNCEMENTS:
– Hominy announced that he will be taking over the Site Q for <#C03GHN4R98U> beginning on Saturday, December 7th, 2024.
– Come to Thanksgiving convergence.
– Read your newsletter for more announcements.
COT:
Let’s go out and make an impact on others this week!