YHC rolled in at 0559 after cruising the route and looking for potholes. Few went that way ….
Trail running, street running and walking occurred.
Six men showed up on a chilly morning to watch Tesla’s charging for the 45 minutes.
Between that we squeezed in 8 corners (4 pain stations visited twice) with lunge walks and sprints in between them.
Started with Warmup first,
SSH, Tunnel Touches, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs, Baby Arm Circle
Station # 1 –
25 Mountain Climbers
25 Plank Jacks
25 Squats
Station # 2
25 Merkins
20 Lunges
25 SSH
Station # 3
25 Calf raises
50 Skipping without rope
50 LBCs
Station # 4
20 CDD
20 Freddie Mercury
20 Dying Cockroach
COT: Christmas Party, Read your newsletter
THE THANG:
Trail Route
Ruckers
Road Route was a round-trip run to Walmart not for a honey do list which was around 4.5+ miles, shorter route was a little past the post office
ANNOUNCEMENTS: Christmas Party, Volunteers to help out in WNC.
COT: Prayers for people impacted by storms
Ran to QT and back. The rough terrain post Panera was mad max like
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: COP – mosey past F45 to parking lot left of complex
Various exercises I/C
Low slow squats
Seal jacks
Side straddle hops
Merkins
Planks
Shoulder press holding people’s chair
Imperial walkers
Hillbilly walkers
THE THANG: HALLOWEEN
YHC called the number of exercises for each letter
15, 12, 10, 8
Hand release merkins
American Hammers
Low slow squats
Lunges
Overhead claps
Wide Arm merkins
Heels to Heaven
Merkins
NUR to the Boo, do 5 bomb jacks and repeat
Count was 12 then 10 then 8 then the 6 finished and we had a ten count.
Mosey to the rail behind Lowe’s for incline merkins, dips, flutters and protractors
Mosey further to the mulch stacks left of Lowe’s. More shenanigans and a mosey to the grass near F45
Makthar Ndiayes done I/C in honor of Barry Manilow (notably absent). Monkey humpers toward the east – because that’s what we do at slow burn – #noburpees
Mosey to COT
MARY: no time
ANNOUNCEMENTS: Yes – read your newsletter
COT: 5th core principle
Thank you, Peach Stand. Always an honor.
:eye:
‘Clops
The Fort is where it all started…need I say more. For many of the Pax of the Fort, this was their first post and it set the tone their journey since that time. While the Fort has multiplied many times over since it inception in 2012, this AO stands as the cornerstone for the culture, fellowship and brotherhood for our region.
YHC was excited to be asked to Q and while I had to navigate some calendar issues, it was an opportunity not to be missed.
In preparation for the Q, it was an easy decision to reach out to my Shieldlock brother, DD, to co-Q with me. He and I had been traveling this week and a beat down with some fellowship was just what the doctor ordered to remedy that jet lag.
WARMUP:
Sprint to Sweet Baby Jesus church located in downtown Fort Mill
SSH x 20
5 burpees
IW x 15
4 burpees
Windmills x 10
3 burpees
Squats x 15
2 burpees
Merkins x 10
1 burpees
THE THANG:
Step work at the church x 3
Mix in between
CDD x 10
Lunges x 10
Monkey humpers x 10
Partner Dora around the church
100 Merkins
200 Squats
300 LBCs
Hand off to DD
Run to gas station
10 burpees
Run to scarecrow hill
Bear crawl up the hill
10 burpees
Run to Massey
Run up Massey
10 burpees
Run to Close Bldg hill
Bear crawl up hill
10 burpees
Run to WEP
Run up WEP hill
10 burpees
Run to COT
ANNOUNCEMENTS:
Read the newsletter
COT:
DD discussed the “mountains” in our life and the perseverance to overcome them.
YHC discussed seeing your M as a child of God and them as a blessing
Lots of items shared during COT including prayers and praises.
THE THANG: Pre-run optional then 6 hit Trails, 14 hit pavement
ANNOUNCEMENTS: Christmas Party, Cold Weather Drive for WNC, & Read your newsletter
COT: Ball of Man-Closing Prayer
WARMUP:
THE THANG: Some ran trails and some ran pavement.
The pavement route: Kingsley>Munn Rd> Harris St.> N.White > Jackson> Harris St> Munn Rd.>Kingsley
MARY:
ANNOUNCEMENTS:
COT: Closed us out in prayer
WARMUP: vodka/redbull
THE THANG: this week, instead of running, we went running
MARY: mary quite contrary
ANNOUNCEMENTS: yes
COT: PRE