Category: backblasts

Merks, Derks and Dips. Oh My!

Leave a comment

WARMUP: Circleup – SSH – Merks – Squats – Imperial Walker – OH Claps – Mosey with some slight stretching.
THE THANG: StackAttack, Merkins, Derkins and Dips- stacked with Squats and Bombjaxs
MARY: UNO Minute
ANNOUNCEMENTS: Jaeger, Convergence, Litter Pick up, F3.
COT: Prayers and Praises from all the Pax.

TClap |
0

Kitchen Sink 2/19/25

Leave a comment

WARMUP: SSH, cherry pickers, IWs, Mtn climbers, shoulder taps
dynamic movements around the traffic circle
THE THANG: buy in 100 squats with bag on shoulders, move to back of school (15 merkins while moving at various locations) at pickic benches 10 step ups with bag on right shoulder 15 derkins with right hand on bag, repeat on the left side. 25 bif boys, 8 clean and press 10 upright rows, repeat. followed by 20 American hammers. move back to soccer field stopping at light poles for calf raises. on soccer field throw bag across 5 burpees, lunge walk to other side, throw bag to other side alternating throws from right to left side. Lt Dans to the other side.
MARY: flutters, LBCs box cutters, hello dollys
ANNOUNCEMENTS: read your newsletter
COT: safety for d2d runners

TClap |
0

With Sally there are no breaks

Leave a comment

The goal was to bring back some things we have done in a while.
WARMUP: Not needed
THE THANG:
Mosey to first stop at golf course.
IWx15, WMx10, move over for a break, but there are no breaks. Cherry Picker x15.
Mosey to pickle ball courts.
20 Monkey Humpers
Mosey to wall:
20 dips and 20 Derkins
Mosey to hill by clubhouse:
Lunge walk up the hill, then bear crawl then lunge walk.
Mosey down the hill and partner up.
1 partner run up hill other partner do exercise.
Exercises: Curl, Squat, overhead Press, Lunge.
Mosey back to wall: 20 Dips and 20 Step Ups
Mosey to Pickle Ball Courts: Monkey Humpers
Mosey to golf course: LBC x25, Hello Dolly x25 and Flutters x20 (thanks change order)
Mosey back to Runde:
Green Sally with Merkins
Roxanne with Squats
Thunderstruck with Burpees
2 minutes of Broga
MARY: yes
ANNOUNCEMENTS: yes
COT: welcome back Divac

TClap |
0

30 / 30

Leave a comment

WARMUP: SSH, Moroccan Night Clubs, Imperial Walker, Honeymooner, Downward Dog, Pigeon
THE THANG:  
Track
Run Lap – 30 Merkins / 30 Squats
Run Lap – 30 Plank Jacks / 30 LBC’s
Run Lap – 30 Merkins / 30 BB Sit-ups
Bear crawl to 50 YL / Lunge walk back
Run bleachers / Up & Down stairs back
MARY: Yes
ANNOUNCEMENTS: RYN
COT: Always

TClap |
0

The Bremer

Leave a comment

WARMUP: SSH, Moroccan NC, IW, HW
THE THANG:
Run to bottom of hill & back
50 Merkins
Run to bottom of hill and back
75 squats
Run to bottom of hill and back
50 LBC’s
Rinse & repeat for 25 minutes
Run bus loop
50 dips
Run bus loop
25 Big boys
Run bus loop
50 SSH
Rinse & repeat 30 minutes
MARY: No
ANNOUNCEMENTS: Yes
COT: Always

TClap |
0

Training Ground Carry

Leave a comment

WARMUP: Nope
THE THANG: 6 PAX shared (3) 60lb sand bags while the 7th man nursed an injury while wearing a weight vest, of course.
Make our way over to the WEP parking lot and down the trail weaving our way to the bottom of Harris Street. Here’s where we tried something new. Each PAX would have the “opportunity” to single-handed farmers carry the 60lb sand bag up to the top of the hill.
From there, make our way over to the bottom of Massey for…you guessed it, walking backward up Masses. Every PAX went 2x.
MARY: Not officially but tighten your core during the carries.
ANNOUNCEMENTS: Give blood.
COT: 5th Core Principle.

TClap |
0

6 …NOT … 10

Leave a comment

WARMUP: Mosey around the parking lot.
20 SSH
12 Hillbilly Walkers
THE THANG:
Thang 1.
Dora
100 Dips
200 Step Ups
300 American Hammer
(Partner runs the loop by the drop off area)

Thang 2.
Four Corners with a center surprise
Corner 1: 20 Merkins
Corner 2: 20 Squats
Corner 3: 20 Mountain Climbers
Corner 4: 20 Flutters
(run to the center and do 2 burpees after each exercise)
each round drop the count by 2
MARY: None
ANNOUNCEMENTS:
COT: Prayers for Harry Carry’s daughters.

TClap |
0

30’s

Leave a comment

WARMUP: SSH, Windmill, IW, HW
THE THANG: Run lap around field, 30 Merkins
Run lap around field, 30 LBC’s
Run lap around field, 30 squats
Rinse & repeat until 5:30
5:30am – 6am 3rd F discussions
MARY: No
ANNOUNCEMENTS: Yes
COT: Always

TClap |
0