Tag: Senator Tressel

Merkin 200 at the Yard

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Short mosey to start
Warm-up: SSH (I/C 20x), Windmills (I/C 8x), Imperial Walker (I/C 15x), Moroccan N/C (I/C 15x), Mountain climbers (I/C 15x)
Six count burpees (5x)
Short mosey run
Routine #1: Prison Yard Merkins: at a half basketball court do 10 merkins at one corner, bearcrawl to next corner and do nine merkins, keep going around until finish with one merkin (from 10, the total merkins here is 55).
Short mosey run
At the benches:
Step ups (10 each leg, OYO)
Derkins (15, single count)
Butt Touch Squats (15x)
Incline merkins (15, single count)
Calf raises (I/C 20x)
Dips (I/C 15x)

Short mosey run to fire access road
We ran a short bit and then stopped and did a push up exercise, rinse/repeat.  Some ten counts in between.  The push ups were:
HAND RELEASE (15 single count)
WIDE ARM (15)
DIAMOND (15)
CURB RIGHT (10)
CURB LEFT (10)

Short mosey again, stopped and did:
Toy soldiers, stopped and did monkey humpers
Lunge walk, stopped and did bobby hurleys

Short mosey run
Another push-up exercise bit:
HAND RELEASE (10 single count)
WIDE ARM (10)
DIAMOND (10)
REGULAR (10)

Short mosey to last push-up-related bit:
Six count burpees (5x)

Mary: Freddies, LBC
Fini, COT
Thanks to all for joining me on the day I hit 200 F3 posts in 2022.

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2022 Thanksgiving Day Convergence

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Welcome/disclaimer
Warmup: SSH (I/C 15x), Windmills (I/C 10x). Imperial walkers (I/C 15x), Moroccan Nightclubs (I/C 10x), Mountain Climbers (I/C 15x), right arm high, left arm high
Ruckers dismissed with Olaf. Pax count off by threes; pax split up and will rotate between
JWOW Q:
Partner up for a Jack Webb. Mode of transportation is a partner push across the field (crowd pleaser).
1 Big Boy Sit-Up – Partner 1 pushes partner 2 across the field
4 Merkins – Partner 2 pushed partner 1 across the field
The goal was to get to 10 Big Boy Sit-Ups and 40 Merkins.

Grout Q:
1. 5 EA Burpee
2. 10 EA LBC
3. 15 EA CDD
4. 20 EA Lunges
5. 25 EA American Hammers
6. 30 EA Shoulder Taps
7. 35 EA Flutters
8. 40 EA Mountain Climbers
9. 45 EA Squats
Run to top of hill and back.
Complete # 1 thru # 8 and run to top of hill Ann’s back.
Continue dropping the last exercise.

HarryCarry Q:
At the middle school’s loop, start at the bottom of the loop and do exercise noted (listed below). Run to the short brick wall at other end of loop, jump the wall, continue running up the loop. Stop at flag poles and do Bobby Hurleys (15 oyo). The proceed to run back to bottom of the loop; do the noted exercise there and repeat with the run/wall jump/run/bobby’s etc.
Smurf jacks (20 OYO)
Squats (20 OYO)
Monkey Humpers (20 OYO)
Lunges (20 OYO)
Lunges (10 each leg OYO)
Sumo Squats (20 OYO)
At 07:25 Pax reconvened at field.
Six-count burpees (I/C 6x)
End. COT

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You Could’ve Stayed In Bed

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WARMUP: Run the parking lot down and back, twice. 5 Jump Squats. 10 Merkins. 15 Mountain Climbers. 10 Windmills.
THE THANG: I’m not sure how much ground we covered but the intent was to get ~2mi plus a good workout to make getting out of bed worth it. After all, we have way too many guys staying in bed on a Saturday morning. Anyways, back to the topic at hand.
Line up on the left field line and bear crawl to the McDonald’s sign on the outfield fence. 20 Mountain Climbers. Bear crawl back for 20 more Mountain Climbers.
Run to the main hill on the back side. Run to the bottom, dodging deer, 5 burpees, NUR up the other side, 10 Carolina Dry Docks. Run back to the bottom for 5 Burpees then NUR up to the original start point for 10 more Carolina Dry Docks.
Head to the Pull-Up Bars:
Each PAX must complete 20 Pull-Ups and while you’re not doing Pull-Ups, you’re cycling through 10 Merkins and 20 American Hammers on repeat until everyone is done their Pull-Ups.
Head over to the 2nd most famous hill, Tara Tea Drive, again, dodging more deer.
Run to the bottom, 10 Jump Squats, run up, 10 Diamond Merkins. Complete 3 rounds.
Head to the field for a modified Jack Webb series:
1 WWII sit up : 4 Flutter Kicks. Complete all the way to 10:40.
Get on the line and run to the net and back.
Here’s the new one. Two lines, get in a plank position, head to toe. Man in the back does 5 Wide-Arm-Merkins then bear crawls to the front of the line (Indian Run style). Keep cycling through for about 50yds.
3-tier suicides.
MARY: Sprinkled in throughout the workout…that’s more my speed. We did finally close it out with Grave Diggers, Toe Touches and elbow planking.
ANNOUNCEMENTS: Newsletter (3 convergences in a row starting on Thanksgiving, Turkey money drive, clay shooting, etc)
COT: You should’ve been there. Our guys are carrying a lot these days. Head up, shoulders back, eyes clear and lean on each other as needed.

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Breakfast Buffet

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WARMUP: Normal stuff like SSH, windmill, Morrocan night club, inch worm merkins, low slow squats
THE THANG:
Moved over behind the service center by the knee high wall for the following:

10 Burpee step ups (both legs) – run a lap
Then 8, 6, 4, 2, 1
Plank on the 6

Next:
Mike Tyson merkins – 10 in cadence
Dirty Myrtles – 10 in cadence
LBC with feet on wall – 10 in cadence
2 rounds of the above

5, 3, 2, 1 Burpee step ups with lap
7 Mike Tyson’s
7 Dirty Myrtles
7 LBCs
2 rounds

3,2,1 Burpee step ups with lap
5 Mike Tyson’s
5 Dirty Myrtles
5 LBCs
2 rounds

MARY: ran out of time

ANNOUNCEMENTS:
Read your news letter

COT: Remember that you aren’t just making decisions for yourself. Your decisions impact your inner circle. Think about that before you make important decisions today.

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Honoring Noah

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Cable guy took the full hour at Alcatraz. We started with a mosey down the street to the fire station and back. The FNG was running a little late and almost took us out with his vehicle, thus we named him Wipeout. Back to the parking lot. In Cadence exercises, all sets of 22 in memory of Noah, Cable Guy’s 2.0 who would have celebrated his 22nd birthday.
Continued with some partner sprints and sets of 22 merkins, squats, and Big Boys.

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Happy 247th Birthday to The United States Marine Corps

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WARMUP: multiple dynamic movement to include side huff legs, butt kickers, kareoke, windmills, little baby arm circles, shoulder presses, Peter parkers, Parker peters.
THE THANG: 17- burpees, 75- SSHs
30 merkins, 30 squats, 30 lbcs. Mosey to next spot 30,30,30 upper, lower and core for each. We made a total of 8 stops with 20:pull ups at the half way point. At the 9th stop we did 7 merkins, 7 squats, and 7 burpees. Final total came to 247 upper body reps, 247 lower body reps and 247 core reps. This is to celebrate the 247th birthday of my beloved Marine Corps. I joined when I was 18 and not sure where in life I needed to be. Thankfully my wonderful Heavenly Father did.
MARY:
ANNOUNCEMENTS: clay shooting for tomorrow has been canceled due to weather, bbq tasting is still on, blood drive and thanksgiving collection link in newsletter.
COT:prayers for beaker traveling, shower curtain shoulder surgery, unspoken prayers we all have.

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pendulum of pain

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WARMUP: SSH, Merkins, Squats, Moroccan Night Clubs
THE THANG: Mosey to the fountain, 5 Burpees at the bottom, 10 merkins and 10 LBCs at tops. 4 rounds
Mosey to the back of the repair shop. Step ups, Derkins, Dips, Erkins.
Mosey to CVS. Partner up, one ran around the building, second did the exercises until partner returns. merkins, Hello Dollies, Big Boys, Calf Raises.

Welcome FNG Vila

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Sharknado Again?

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WARMUP: We ran 1/4 mile and did the usual except for SSH’s they suck and Hill Billy Walkers are better.
THE THANG: Sharknado was called again because I’m not original and couldn’t think of anything else to do, so twice in a month seemed fine to me. Also I know how much Trucker loves it. The hand release Merkins where just for Cyclops. Here’s how it went.

10 Burpees / Run down Hill and back to top
20 Hand Release Merkins / Run down and back up
20 Big Boy Sit-ups/ Run down and back up
20 Monkey Humpers / Run down and back up
20 Scorpion Dry Docks / Run down and back up

Goal was to do entire cycle 5 times, most made it to three complete rounds. This shut up the mumble chatter very quickly as we got 3 miles in just three rounds.

MARY: Returned to COT for 5 minutes of stretching as I try to do at end of all my Q’s.
ANNOUNCEMENTS: Dam To Dam Golf Tournament is Friday December 9th at 10:00AM Waterford Golf Club in Rock Hill. Contact Stang with any questions.
COT It was done.

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Zima Miles

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It was dark. It was dank. Visibility was low, but the pain was high. After giving an overly thorough disclaimer, collecting everyone’s social security number, and signing a waiver, we were off for a quick mosey around the park.

Warmup:
SS Hops
Tappy Taps
Windmills
Moroccan Night Clubs
Polish Mating Dance (Goofball)
Stretching

The Thang 1:
7’s on the walking path. Merkins on top of the hill (not Chip Hill) and Squats at the bottom of the hill (again not Chip Hill). Mode of transportation was running.

Mosey over to the parking lot.
LBC’s
Dying Cockroaches 🪳
Big Boy Sit-ups
American Hammers

Mosey over to the grass field for a Jack Webb. It was 1 lap around the field and 4 v-ups. We did a total of 10 laps and 220 v-ups. It was glorious.

Back to COT for stretching, announcements, prayers/praises. There was a meeting of the Bob’s at the Tega Cay Deli afterwards for some deep discussions over coffee.

JWow out.

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Coupons special toys

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WARMUP: Mosey to parking lot next to AO and circle up for:
Merkins
SSH
Mosey behind the elementary school and cicle up for:
Imperial Walker
HB walker
Mosey behind the middle school and circle up for:
Mt Climber
Plank Jacks
Mosey to the other side of the middle school and circle up for:
10 Burpees OYO
Mosey to the front door of the middle school.

THE THANG: 10 stations with different types of toys. Each PAX choose a station. Do exercise for 2 minutes until the timer is done. Then run a lap around the parking lot in front of the school. Then when PAX come back choose a different toy to play for the next 2 minutes, rinse a repeat.
ST1: triceps extension with bar bell
ST2: squats with cinder block
ST3: KB swings
ST4: core roller
ST5: Curls using elastic straps attached to balance ball
ST6: Jump Rope
ST7: Chest press with 25lb disk
ST8: Butterflies with 2 small barbells
ST9: Overhead press with 40lb elastic strap
ST10: Ball Weight slams
All the PAX were able to complete at least 8 exercises and 8 laps around the parking lot.
Used background classic rock music while we completed the whole routine.

MARY: Grab all the toys and fast walk it to COT.

ANNOUNCEMENTS: All the different D2D found raisers coming up in he next few weeks. Thanksgiving convergence. FIFA WC bracket fantasy futbol.

COT: prayers for traveling, prayers for families.

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