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: nope
THE THANG: doby bridge to nims lake, took it to the back where it forked, went right down a gravel “road” or long driveway, came back out and took the other fork to a less gravely road, then back out to COT…only a few guys got lost but they all came back.
MARY: nada
ANNOUNCEMENTS: of course – Xmas eve and New Year’s Day workouts
COT: yep
First time to The Biscuit and I had the Q. I READ BACKBLASTS TO FIGURE OUT WHAT TO DO. Go figure… <@UGU3XR5RP> (was not present) is hopefully proud.
WARMUP:
Don’t call Side Straddle Hops or Windmills or anything here. It will not be welcomed.
THE THANG:
We took a route down and through Massey to the end at King’s Bottom and back up. We hit roughly 4.5.
MARY:
No chicks.
ANNOUNCEMENTS:
Read your newsletter.
COT:
The 5th Core Principle.
WARMUP: Too Cold
THE THANG: 6 miles of trail or Road
MARY: too hot to handle
ANNOUNCEMENTS: Yes
COT:Completed
WARMUP: Too cold
THE THANG: Brayden Hill loops and Hill repeats
MARY: UnoMas
ANNOUNCEMENTS: Christmas party Bethel shelter, Clave Boss
COT: Fellowship and Prayers
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: 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: None
THE THANG: After COT, Spud, Minuteman, and Vuvuzela hit the trails. The rest of the Pax headed west on 160 for about a mile and took a left on Front Street. We took a circuitous route mostly through the Baxter neighborhood and hit good hills at Gardenia and New Gray Rock. After a quick pit stop at Starbucks, we finished with a loop around Kingsley and ended back at Panera. Approx 6 mi.
MARY: None
ANNOUNCEMENTS: Christmas Party Dec 21.
COT: Prayers for Zach and Abbie as they continue long rehab. Prayers for the group running now (safety) and for Pax running the Lake Haigler 12 hr. Prayers for the USA as we transition to a new president and for the people of Ukraine, Israel, and Palestine. The great fall weather and good fellowship today was a great way to start a Saturday morning.
We ran in the rain.
WARMUP: Yes
THE THANG: Push/Kb swing ladder 2, 4, 6,…to 20 of each. 10 man makers.
To the hill for a Dora with one lunging while farmer carrying both the other with body weight lunge. Switch as needed with 5 goblet squats each switch til the top. Back down the hill with one partner overhead carry while the other bear crawl switching as needed with 5 press each switch.
Mary for 5 minutes at bottom.
Circle up for a few rounds of kettlebell work
MARY: yes
ANNOUNCEMENTS: yes
COT: yes