WARMUP: Mosey to theater parking lot for COP (SSH, fast LSS, reverse lunges, moroccan night clubs, mountain climbers)
THE THANG: Start with mini-4 corners with lunge walk and bear crawls in theater parking lot, mosey to road to Red Stone, mosey to first traffic circle doing 10 merkins at every 2nd street light. At circle do 3-legged starfish with 10 squats, 10 bobby hurleys, 10 dry docks, paying a toll of 1 burpee every time returning to the circle. Mosey back toward COT alternating karaokes, backwards run and run at every street light.
MARY: Circled up for peter parkers, parker peters, down dog, calf stretch, runners stretch, and of course, shavasana (or “have a nice day” as we say in Waxhaw).
Great to see the new Pax coming back. Keep it up guys. Missed you , wishing you a speedy recovery.
Tag: Vuvuzela
Went Looking For The Stamp…Found It
- QIC: Maximus
- When: 07/30/2024
- Pax: Band Camp, Boogie Nights, brianjohanson, Clickbait, Cohiba, darkhelmet, fresh prince, Funhouse, Kermit, Maximus, Poppins, Shady, SouptoNuts, Sprocket, Tesh, Vuvuzela
- Posted In: Block Party
WARMUP: Run to the pharmacy, wait, run to the old Hardees, wait.
THE THANG:
Captain Thor (1 BBSU : 4 American Hammers-rt side counting = 10:40) and yes, we found the Stamp.
Run to the Town Hall Bldg for a plank series:
Mountain Climbers
Grave Diggers-Rt Side then Left Side
Dips
Run to the big, smooth lot for FMFBC:
NUR the long stretches & Bear Crawl the “short stretches”
To the Church steps
Up & Down the steps 2x then 30 correct squats
Up & Down the steps 2x then 20 correct squats
To the next smooth lot, now by FMCOG
Feet on the curb and lean on another PAX for 50 Calf Raises
Get a partner for Partner Pushes:
Each partner pushes a longer stretch and a shorter stretch.
At the corners, do 20 Flutters I/C & 20 Diamond Merkins
Run back to C.O.T. for a little more Mary.
MARY:
ANNOUNCEMENTS:
COT:
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Upper body around the circle
- QIC: Vuvuzela
- When: 07/30/2024
- Pax: Badlands, Bones, Goose, Hash brown, Peabody, Pusher, Smothered and Covered, Tiller, Vuvuzela
- Posted In: Sweep The Leg
Run to the mushroom pool. Run around the circle, in the first lap, stop at every intersection and do 2 burpees, 12 merkins, 12 deeps.
Second lap at every intersection do 2 burpees, 12 shoulder taps, 12 CDD.
Run back to COT for a couple abs exercises.
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River District meets 6@6
WARMUP: Some of us.
THE THANG: Run – 6miles ish – Munn Rd to Harris to Sam Smith to Dam Rd down Harvest Point then back. Out 3 miles back 3 miles.
MARY: Nope
ANNOUNCEMENTS: Yes – CSAUPs COMING_ Adopt – a – Highway litter pick up Aug 10th._ Newsletter.
COT: YeS
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Sweaty Masey Marathon Prep
- QIC: Cohiba
- When: 07/09/2024
- Pax: Cohiba, ditch witch, Hardwood, Liberty Bibberty, Ltrain, Retread, Tiller, Time Machine, Vuvuzela
- Posted In: 1st f
WARMUP: Discuss the route
THE THANG: A 4-mile run through the Masey neighborhood and Dobys Bridge with some hills along the way
MARY: American Hammers and Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
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Iron Pax-esque
- QIC: Beaker
- When: 07/10/2024
- Pax: 3D, Beaker, darkhelmet, Gump, Liberty Bibberty, Spectre, Spider-Man, Suplex, Time Machine, Vuvuzela
- Posted In: Bushwood
WARMUP:
SSH x 10, IW x 10, Merkins (IC) x 10, Downward Dog, Peter Parker x 10, Upward Dog.
THE THANG:
Stations were set up in a T shape where “Home Base” is at the intersection of the 3 points.
Round 1
15 burpees at “Home Base”
Bear crawl ~ 25yds to station 1 do 15 merkins
Jog back to home base
15 burpees at “Home Base”
Lunge walk ~ 25yds to station 2 and do 10 hang cleans w/ sandbag (5 each arm if using KB’s)
Jog back to home base
15 burpees at “Home Base”
Broad jump ~ 25yds to station 3 and do 10 sit up get ups
Jog back to home base
Round 2
Following the same modes of transportation,
10 burpees at home base
25 merkins at station 1
20 hang cleans at station 2
15 sit up get ups at station 3
Round 3
Following the same modes of transportation,
5 burpees at home base
35 merkins at station 1
30 hang cleans at station 2
20 sit up get ups at station 3
MARY:
ANNOUNCEMENTS:
Sweaty Barry, Summer CSAUP series, F3 Dad’s
COT: Family and loved ones
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2024.18 Sweep the Leg
Run behind Gold Hill Middle for suicides.
Base Line
7 Wide arm typewriter merkins in the sequence: Center, Left, Right, Center, Right, Left, Center
At the turn:
7 Wide leg typewriter squats in same sequence
We need to find Cheshire’s info, cause I don’t see it anywhere…
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This one goes to 11
- QIC: Liberty Bibberty, Bass-o-Matic
- When: 06/29/2024
- Pax: Badlands, Barry Manilow, Bass-o-matic, Cakeboss, Cobra Kai, Everest, Farmers Only, Fogerty, Grout, Liberty Bibberty, RollOff, Sofrito, Tiller, Twister, Vuvuzela, Warning Track, Wegmans
- Posted In: 6at6
Did an out and back to Tega Cay Walmart. Some did trails. One rucked. Some did 11.
ANNOUNCEMENTS:
Convergence, men’s shelter and CSAUPS
COT: Health and blessings.
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Sweet Seven
- QIC: Grout
- When: 06/25/2024
- Pax: Grout, Hardwood, Liberty Bibberty, Ltrain, Time Machine, Vuvuzela
- Posted In: seabiscuit
WARMUP: None
THE THANG: RUN FASTER
North Doby’s Bridge then left on Fairway Dr. Run to stop sign at the intersection of Banks Rd.
MARY:
ANNOUNCEMENTS:
COT:
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Juneteenth: there is 125lb bag somewhere
- QIC: Band Camp
- When: 06/19/2024
- Pax: Band Camp, darkhelmet, Farmers Only, Incoming, Maximus, PETA, Rebound, Sprocket, Tinsel, Vuvuzela
- Posted In: kitchen sink
WARMUP:
Yea, these are important
THE THANG:
Tour the campus with stops along the way:
Deadlift to Clean & Squat
Plank Pull Through
Over the Shouler
Bulgarian Split Squat
Loaded Carry with NOT 125lb bags
Thrusters
First round we did 12 and discussed duodecimal counting
Second round we did 7 and talked about the 19th of June
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