Tag: Tiller

Miles and Smiles

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WARMUP: None

THE THANG:
0514 – The pledge
0515 – 4ish miles around Fort Mill, stopping every half mile-ish for burpees alternating counts of 6&7 with some pull-ups thrown in there

MARY:
ANNOUNCEMENTS: Newsletter
COT:

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Lazarus – 4-16-2026

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WARMUP:

  • 20 Side-straddle hop,
  • 10 Strawberry pickers,
  • Down dog with calf stretches, to a honeymooner

THE THANG:

  • Mosey down to Viva Chicken, over to Super Chix, around the round-about to the front of the theater

  • 50 Merkins in front of the theater

  • Mosey across the parking lot by Dream Yoga, turn right at the end, go down to the end of that section and take first left into the rear parking lot. Set-up in the first parking section.

  • Do 10 Apollo Ono’s at each parking section across the rear parking lot with Bear-crawl transportation between sections (100 Apollo Ono’s in total)

  • Return across the parking lot with n+1 Burpee’s at each parking section with a jog to each parking section as transportation (55 Burpee’s in total)

  • Mosey back to Dream Yoga, do line touches down and back to the first island at each island heading back towards the Movie Theater.

  • 50 Squats in front of the theater

  • Mosey back to COT the long way up near Taipei Express

  • At COT a round of 10 UP – DOWNS

MARY:
LBC’s, American Hammers, Box Cutters

ANNOUNCEMENTS: Read your newsletters

COT: It is what it is… Personal prayers for those in attendance.

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Too Much Fun

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WARMUP:

  1. Windmill
  2. Cherry picker
  3. M Nightclub
  4. Imperial Walker

THE THANG:

  1. Bucket of fun – pick a card and run with the sandbag
  1. Side Straddle Hop, Merkin, Flutter Kicks, Plank Jacks, Burpees, Leg Raises, Lunges, Mountain Climbers, American Hammer, Shoulder taps, and big Boy Situps
  1. Stations of pain -> reps 20-15-10-5-10-15
  1. Station #1 – American Hammers, Leg Raises, and Big Boy Situps
  2. Station #2 – Mike Tyson, Merkin, and Wide Arm Merkins
  3. Station #3 – Jump Squats, Lunges, High Knees.

MARY:
ANNOUNCEMENTS:
COT:

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Loop or no loop!

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WARMUP: NA
THE THANG: run Dobbys Bridge towards downtown, left on Fairway, if you are over 20 minutes when you get to the end of Fairway, just turn back the same way. If 20 minutes or less, left on Banks, left on FM Parkway, back to Blue.
MARY:
ANNOUNCEMENTS:
COT:

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Carrying the mental load

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Warmup
SSH
Imp Walkers
Hillbilly Walkers
Low slow squat
Catchers
Merkins
Broga
Mosey to the back of CRHS
Dora
AMRAP for 5 rounds till the runner comes back and flapjacks
Q calls each exercise
1st round – merkins
2nd round – squats
3rd round – CDD
4th round – lunge
5th round – LBC
Bag is passed around and whatever group has the bag they do man makers for that round

Mosey to back of CRHS
plank pass of sandbag under the planked group 2-3 times back and forth depending on group size

Mosey to parking lot near gym of CRHS

Bear crawls up the hill crawl bears down the hill
Bag is passed around so one man does the hill with the bag

Lunge walk with bag while group plans. Every 5 parking spaces group catches lunger and planks while a new lunger goes 5 spaces
Go until you reach road

Mosey to COT

Mary if time allows

ANNOUNCEMENTS:
Bethel
Chicken drive
Tortoise and Hare
Newsletter

COT:
Health
Travelers

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And the cock crowed..

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WARMUP: SSH, Imperials, Hillbillies, short mosey
THE THANG:
4 corners of chestish 25 reps each. 2nd round of abs.

Railroad track run one way and then back.

11 of buckets of surprise.

Partner wall sit/bear crawl to close it out.
MARY: No time for her today.
ANNOUNCEMENTS: Flounder’s 80th, Masters lunch, Cannoli Fun, er Run.
COT: Always

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lotsa left turns

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WARMUP: disclaimer
THE THANG: wander through FMHS past the baseball field and pullup bars to get to Harris st. LEFT…. run to Walden Park entrance….. LEFT…. hug the LEFT curb and keep making LEFTS until you run every bit of Walden Park and arrive back at Harris St. Some made a right and headed back to COT. Some crossed Harris and continued the LEFT theme, running a couple more streets on the opposite side of Harris before returning to COT.
MARY: Some had a couple minutes to do some strider/sprints. Highly encourage runners to do this occassionally – your running mechanics and body benefits from sprinting from time to time.

ANNOUNCEMENTS: Newsletter
COT: Yup

Sorry this backblast is late…. Sorry the video post to slack was late….

As often happens in the journey of life – better late than never.

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lotsa left turns

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WARMUP: disclaimer
THE THANG: wander through FMHS past the baseball field and pullup bars to get to Harris st. LEFT…. run to Walden Park entrance….. LEFT…. hug the LEFT curb and keep making LEFTS until you run every bit of Walden Park and arrive back at Harris St. Some made a right and headed back to COT. Some crossed Harris and continued the LEFT theme, running a couple more streets on the opposite side of Harris before returning to COT.
MARY: Some had a couple minutes to do some strider/sprints. Highly encourage runners to do this occassionally – your running mechanics and body benefits from sprinting from time to time.

ANNOUNCEMENTS: Newsletter
COT: Yup

Sorry this backblast is late…. Sorry the video post to slack was late….

As often happens in the journey of life – better late than never.

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