WARMUP: None
THE THANG: we ran to the forbidden zone
MARY:
ANNOUNCEMENTS:
COT:
We had 19 for a 3-mile tour at Block Party. Here’s what we did:
Run to Fort Mill Church of God .3 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– 50 Calf Raises
Run to Unity Presbyterian .4 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
Run to St. Paul’s Episcopal .75 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
Run to the top of Main Street .6 miles
– 10 Burpees
– 20 Merkins
Run to Fort Mill Church of the Nazarene .6 miles
– 10 Burpees
Run back to COT .4 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– 50 Calf Raises
NMM
We are encouraged each year to choose our “one word” – the word that will guide our intentions, hopes, and maybe changes. This year I chose “stand.” There are times I will need to stand up for those without a voice. To stand firm in my beliefs and convictions. To stand out from my peers. But also, to stand down when the battle is not mine to fight. To me, stand represents who I will be when the pressure increases.
I encourage you to find your word – a word that will challenge you to do what you know needs to be done. Let it motivate you to stay the course when life gets hard. It’s a simple exercise that may pay huge dividends.
Aye!
IJ
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:
THE THANG:
Ran to Gold Hill Elementary and back. 4+ miles depending on which loop you hit at the school
MARY:
ANNOUNCEMENTS:
COT:
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
WARMUP: 2 miles for some, some miles for 2
THE THANG: 6+ miles for some 14+ for some
MARY: could not keep up
ANNOUNCEMENTS: sign up for Break the Dam
COT: <@U5Y5JA02G> wrapped it up for us
Followed by drinks at Replay, and breakfast sandwiches for some, 13 for coffeeteria
Wegs marathon miles are cranking up, look out for 6@6 pre-runs coming to an AO near you
looks like we made it,
Barry Manilow
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Lots of people showed up, unfortunately they got me on Q. Original plan was to run with merkins to Riverview elementary school, but with so many pax I decided to stay local. Plan was to run around town with Jack Webb. We began with five merkins and twenty overhead claps. Twelve stops around town increasing the rep counts by one and four respectively. Added some additional exercises (Squats, lunges, calf raises) while we waited for the six to arrive.
Total count: 126 merkins, 504 overhead claps.
we had time for a pairing sprint up the Massey hill.