Tag: Tiller

Cards & More

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WARMUP: Grandpa Jacks
SSH
Windmill
Imperial Walkers

THE: We moseyed around the back of the theater around to the fountain.

THANG 1
We had a game of Duck, Duck, Goose. While Lunge walking around one of the fountains one pax would break the line to run around the pax returning to his spot. The pax behind the runner then broke like to do the same. 2 rounds.
THANG 2
Merkin Jax
1:4 Ratio
1 Merkin – 4 Plank Jacks
2 Merkins – 8 Plank Jacks
We went to 5 Merkins and 20 Plank Jacks

THANG 3
Lunge Worm
Lunge Walk with each leg, then do an inch worm with two Merkins at the bottom before inching back up. When returning to standing position from the inch worm we repeated this for about 30 yards or so.

THANG 4
We pulled out a deck of cards that I thought I shuffled well but turns out I didn’t as it basically became a leg work out. With a few Merkins sprinkled in there.
Moseyed back to COT. Now time for Mary.

ANNOUNCEMENTS: Bethel Men’s Shelter, Dam to Damn Bar, Sat. 1/25/25

COT: We shared our word for the year and prayers.

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Ring of Fire ? Burning Strong

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WARMUP:
Grab a block
Mosey to track
Imperial walkers
low Slow squats
Moroccan Night Clubs
Hillbilly walkers
THE THANG:
20 reps of Cindy exercise
Curls
Tri extension
Shoulder presses
Squats
Murder Bunnies
—Rinse and Repeat

Track pain stations starting with 5 reps increase 1 rep each round
Leg lifts
Merkins
Sumo squats
Donkey Kicks

Start with curls the lap stop at each pain station then next Cindy exercise and next lap with increased rep
Get as many rounds as possible
MARY:
N/A
ANNOUNCEMENTS:
Acceleration project 12/20
Christmas Party 12/21
ClaveBoss 12/24

COT:
Prayers for mental health
Rumbling back
Chickenhawk dad

Be persistent and disciplined!!

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Lazarus – 12DEC2024

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Always a good day at the Laz. Opportunity abounds and we took full advantage.

WARMUP:
Usual warm-up type stuff. Windmills, merkins, that kind of stuff…

THE THANG:
First we pulled up behind the Greek place for a <@U01FDRQSQG3> and <@U0603USPHAS> favorite, some chair work. These freaking chairs weigh at least 55-60 pounds. And they’re awkward. Terrible. Did some overhead presses, maybe something else… I don’t really remember.

Then we ran it down to the parking deck at Red Ventures. Stopped at some light poles on the way down. Ran up and down the deck and the stairs and such. It was a real nice time.

MARY:
No chicks.

ANNOUNCEMENTS:
Read your newsletter.

COT:
The 5th Core Principle.

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CRHS Loops

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WARMUP: A 2 Mile Pre Run

THE THANG: Ran across the street to Dominion Ridge through the back of Forest Creek Middle. Took to the right through the basketball court, left on Whites Rd to Catawba Ridge High School. 2 laps around the school and then head back the way we came. That was approximately 4 miles more give than take.
MARY:
ANNOUNCEMENTS: A lot of stuff. Read your newsletter.
COT:

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