WARMUP: no
THE THANG: run to Bojangles and back
MARY:
ANNOUNCEMENTS: newsletter and trash pickup
COT: yes
WARMUP: 100 humidity
THE THANG: 3 mile loop past Print shop, Ft mill church of God, and reverse Alabama
MARY: nope
ANNOUNCEMENTS:
COT: prayers and praises.
Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot
The Thang:
1. 4 Corners:
Corner 1: 10 Merkins
Corner 2: 20 Squats
Corner 3: 30 Big Boys
Corner 4: 40 Calf Raises
➡️ Lap 1: Mosey between corners, Lap 2: Lunges between corners, Lap 3: Bear Crawl between corners
2. Partner Work:
P1: Plank
P2: 20 Carolina Dry Docks, then jog 25 yards and back
Repeat with:
20 Squats / partner holds Al Gore
20 Flutters / partner holds 6 inches
20 Mountain Climbers / partner holds plank
P2 can't complete holds, both Ps do 5 Burpee Penalty
3. Dora:
Partners:
100 Peter Parkers
200 Shoulder Taps
300 LBCs
➡️ One partner works, the other jogs 25 yds and back.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
Showed up, ran and then stopped. Practiced gratitude, prayed and left.
WARMUP: some light stretching and jangling around
THE THANG: munn to Harris to Sam smith, through Sutton place neighborhood to right on Sutton until turnaround at or about 6th Baxter – and then back again
MARY:
ANNOUNCEMENTS:
COT:
Munn then right on Harris. Enter neighborhood past Sam smith and run to masons Bend dead end and circle back to cot
WARMUP: Nope
THE THANG: 5+ headed down Richard’s Crossing all the way to Dave Gibson back to Gold Hill Middle then back.
MARY:
ANNOUNCEMENTS:
COT:
Massey to Harris to McCammon to Clebourne to Main to Veteran’s Park
Exercises at following:
John Boys
FM Pharmacy
Veteran’s Park
10 Merkins
10 Squats
10 LBC’s
WARMUP:
THE THANG: Ran through Waterside
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: guessing who was getting extra credit
THE THANG: running mostly
MARY: various shenanigans and rounding off runs
ANNOUNCEMENTS: heart walk thing, talk to Sasquatch, everybody will be there
COT: coffee at Panera
6@6 is an AO, it’s starts at 6 on Sat, we typically shoot a pre-video at the start and include the rest of the proper COT stuff at the end. We will credit early and late starts from Panera, assuming we know you exist.
All other videos and use of the name is purely shenanigans.