WARMUP:
THE THANG: Run to the end of Harvest Pointe/River District and back, adding more if time was on your side. Do 1/4mi – 1/2mi intervals.
MARY:
ANNOUNCEMENTS: yes
COT: yes
WARMUP: Sat in warm cars until launch
THE THANG: Mosey through the neighborhood over to Catawba for a lap around the high school then head down White street to Peacan ridge, down and back. Extra jug handle loop at Forest creek for those trying to hit 5 miles. YHC led @U090MEQJQBW astray in the homestretch and got back to COT at 6:01. Rookie mistake
ANNOUNCEMENTS: Bethel, Beers for Beetus and 4 B’s
COT: Several prayer requests were shared and YHC took us out.
WARMUP: pledge
THE THANG: ran a lot, some pain stations throughout at humble cup, American legion, church of God were we did merkins, squats, big boys and a few of us did bear crawls
MARY: flutters, hammers
ANNOUNCEMENTS: yes
COT: prayers and praises
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: