WARMUP: Run slower
THE THANG: run faster (see map)
MARY: run the parking lot
ANNOUNCEMENTS: Lots of opportunities to go for runs
COT: Patience, one key is setting aside your expectations.
WARMUP:
THE THANG:
Run up 160 to Sutton to New Gray Rock
(Here most went down and back up the big hill, some went rogue.)
Back across to Sharon Lee, then 3 rights to connect back on Sam Smith
Harris to Munn back to COT
Vuvu, Badlands, Grout and Rolloff did more like 15 at 5 and finished back at COT!
MARY:
ANNOUNCEMENTS: Trash pickup on 21 in early March, Dam 2 Dam, Break the Dam, Yaeger & Mini Yaeger, Bethel
COT: prayers for physical, mental, spiritual health of our families, plus love and patience to support
WARMUP: OYO
THE THANG: >6 miles Kingsley to Munn to Harris to Fort Mill back to Jackson to Harris to Munn to Kingsley
MARY: Burpees & other stuff OYO
ANNOUNCEMENTS: One Word, Men’s Shelter
COT:
WARMUP: None
THE THANG: we ran to the forbidden zone
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH / Burpees /
THE THANG: Mosey around the school down the front sidewalk and around to the loading dock. Found a huge tire and did partner roll ups with merkins after each shove up the smaller hill. Mosey over to the cinder blocks with hill carries. Carry the blocks down the hill then turn and back up stopping at each cone to do a burpee. Drop the blocks and go back down the hill to roll the big tire back up the hill. Finish out with a run up to white st and back down to the loading dock and back to COT to get the 2 miles in.
MARY: Nope
ANNOUNCEMENTS: Keep posting, show for each other and keep doing the hard thing.
COT: Newsletter
WARMUP: Nope – it’s a running AO
THE THANG: Run into Massey for 4-5 miles – Neff Ct to Dudley to Felts to Kingsbottom and back.
MARY: Nope – it’s a running AO
ANNOUNCEMENTS: always
COT: 5th core principle
It was great to get a yog in on the east side and not get lost (thanks for the fellowship Time Machine).
Vuvu and Farmers Only are still fast and Grout has joined in their fast nonsense.
12 in the cold means choosing the tougher thing. Thanks for the opportunity Time Machine.
:eye:
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: mosey around parking lot with dynamic movements, ssh, in, hillbilly walkers cherry pickers, arm circle then repeat
THE THANG: mosey around and to side parking lot 5 sets of 10 burpees with 45 second rests in between. Wall sits with bear crawls. Back of Lowe’s for 5 sets of dips, merkins, squats.
MARY: Mary at different stages throughout the workout
ANNOUNCEMENTS: break the dam, brr, bethel men’s shelter
COT: prayers for aging parents, newlyweds.
WARMUP:
The pledge of allegiance
THE THANG:
Run to old Hardee’s parking lot
Provide directions to Pax to run right side zipper.
At each end 10 merkins and 10 squats
Run back to COT
3 miles
100 merkins
100 squats
Most got more than 3 and more reps since they are fast.
Approximately 130 reps of each plus other stuff at the end.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: No warmup. Runners don’t need a warmup. They just start running ??♂️
THE THANG: Ran between 4.4 to 5 miles. NASA and Cohiba got lost on the way back which created us running close to 5 miles. The original route was lost in translation by Vuvuzela.
MARY: Runners don’t know who Mary is.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises