Tag: Tiller

There and back

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WARMUP: None
THE THANG: Tega Cay and Back – 30-Merkins turns and shorter version runners 30 merkins at Banks 4.5m
MARY: Nope
ANNOUNCEMENTS: D2DB10k Saturday, Kid friendly, D2D in Feb 17th
COT: Prayers for mental health, Marriages.

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Get things done. Zero snark.

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WARMUP: big loop around parking lot, SSH, windmills, cherry picker, low slow squat, slow merkins.
THE THANG: ran to the elementary school parking lot on the left. Ran from one side of the parking lot to the other 4x. At each side of the parking lot, we did: 25 merkins, 25 squats, 25 four count flutters – so a total of 100 plus running back and forth.

Round 2 was on the other side of the school on the basketball court running back and forth on the court.

25 CDD, 25 lunges (single count), 25 Freddy mercury (double count) – all times 4 for 100.

Round 3 top of the hill by the pull up bars. Just 2 sets. Merkins were 8 each of diamonds, ranger, wide arm; then calf raises 8 each of in, regular, and out. Last was 24 LBCs. Run to cinder blocks but do 1 pull up at each bar on the way there, then do merkins, calf raises, LBCs again. Then pull ups at each bar again.
MARY: a few rounds of Mary
ANNOUNCEMENTS: short and sweet
COT: completed

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Slowest WEP lap ever

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WARMUP: 10 ssh, 1 burpee, 10 hillbilly walkers, 2 burpees, 5 Abe vigodas, 3 burpees, 10 imperial walkers, 4 burpees
THE THANG: partner up – partner 1 = 5 burpees, 30 lbcs, 15 merkins; partner 2 begins a lap around WEP via lieutenant dans

Upon completion, partner 1 runs to catch up and they switch roles

Continue until lap is completed (we got 3/4 of the way around in the time allotted)
MARY: no
ANNOUNCEMENTS: several
COT: as always

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Wrestling practice

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Wrestling practice, three periods

Neutral position: lunges with Bell, five man makers on the whistle

Bottom position: 45 seconds swings, then bomb jacks, three sets – 45 seconds skull crushers, American hammers, three sets

Top position: 45 second, right then left, three sets; 45 seconds shoulder presses, then shoulder extensions, three sets

Words of affirmation, show some love.

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emom party

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WARMUP: standard fare IC – goofballs, WMs, IWs, MtnClimbers, MNC and mosey to WEP ampitheater
THE THANG: EMOM circuit 5 exercises, 4 rounds
1st minute – 10 burpees
2nd minute – 20 merkins
3rd minute – 30 squats
4th minute – 40 Freddy mercuries
5th minute – 50 SSH
“rest” by bear crawling across amphitheater stage
repeat 3 more times

PAX needed a change of pace so we moneyed towards playground and walking lunged for about 35 yards

At playground we did some more IC exercises including reverse merkins on the swings and mtn climbers before lunge walking and moseying back toward amphitheater

back at amphitheater did more bear crawls and lunges across stage and then moseyed back to COT

MARY: IC flutters and LBCs

ANNOUNCEMENTS: trash pickup postponed. d2db coming up

COT: yup

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Frozen Webbs

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WARMUP: SSH, Windmills and some Mumblechatter
THE THANG: Mosey, mosied some more then for good measure mosied to a well lit parking lot. Modified Captain Therkin and LT Dan, added a little mosey in between each half of the Webbs plus doubled up the Merkins for the honorable Captain.
ANNOUNCEMENTS: Bubbles has an Eagle Scout project this weekend digging post holes in the frozen ground to provide some needed shade at his church. Tiller’s alarm woke his M this morning, this afternoon her will be insulating his doghouse for the cold night ahead.
COT: Was completed with the Snake Pit crew.

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Afton Brayden Hill Climb

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Run to Afton Way (.39 miles)

15 dips
15 merkins derkins

Run to Afton and Galbreath Intersection (shoulders)
30-60 second hold plank rockers
15 Superman I Y T (alternate arms to make a I Y or T

Afton/Lizzie Lane (Legs)
15 Squats
15 Calf Raises

Back to Brayden Parkway and up Hill
15 Burpees at the top of the hill.

Back down Brayden to Afton and repeat loop

Return to COT (3.5 Miles or so)

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Y’all ever met Tinker Toy?

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WARMUP:
20x SSH IC
10x Windmills IC

THE THANG:
Didn’t know what to do this morning but DID know I didn’t want to stay cold, so I busted out a routine from one of Rock Region’s finest.

Moseyed to breezeway around the corner with benches on both sides.
Between each of the following rounds, run down and around the roundabout and back.

Round 1:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats

Round 2:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jump Squats

Round 3:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jump Squats
20 Mike Tysons
20 Jump Squats

Round 4:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jump Squats
20 Mike Tysons
20 Jump Squats
20 Clap Merkins
20 Jump Squats

Simple and highly effective

MARY:
Abs were feeling left behind.
30x Flutters IC
1m Plank
5x J-Lo’s IC
15x Big Boys OYO
20x Explosive somethin-or-others IC… Dying cockroaches, but with form and energy
20x LBC’s

ANNOUNCEMENTS:
CSAUP Tomorrow
Rock Region 10-Year Anniversary Extravaganza coming up

COT:
Prayers for healing and jobs and marriages lifted

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Partner up!

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WARMUP: Merkins, Nightclubs Cherry Pickers SSH Squats
THE THANG: Partner work – Merkins and BigBoys – with a mosey
DORA with 100 calf raises, 100 Squats, 100 Dips
MARY: YES
ANNOUNCEMENTS:
COT: Solid

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Simple but Effective

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22 Men got better today:

Run to Office Parking lot: 15 Merkins and 15 CDD

Run to Gold Hill Elementary teacher parking lot: 20 LBC and 20 Hello Dolly

Run to Gold Hill Middle teacher lot: 15 squats and 15 Lunges

Mileage ranged from 3-5.  Great job.

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