Tag: Tiller

Burpees, Bombjacks and Pullups….Oh My

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Warm Up
SSH (IC)
Windmill (IC)
Mosey to top of Massey Hill
Downward Dog, stretch the calves

The Thang
#1
Massey Hill
Run to bottom and top x 5
At the top:
-20 shoulder taps
-15 planks jacks
-10 good mornings
Mosey to Fort Mill Church of the Nazarene Parking Lot

#2
Nazarene Parking Lot
11’s with Burpees and Bomb Jacks
Started at 1 burpee and 10 bomb jacks and went to 7 burpees/4 bomb jacks
Mosey to Print Shop pull up bars

#3
Print Shop Pull up bars
AMRAP
5 pull ups
10 merkins
15 squats
20 LBCs
25 calve raises
We did about 15 minutes and failed some and then failed some more
Mozy back to COT

Mary: 1 minute of flutters

Announcements:
2/24 get in a car and go support our brother, Helmet
3/1 Q School
3/2 Print Shop
3/9 Spring Invergence

COT: Prayers for leadership

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Kraken burpee

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WARMUP:
Merlin, side straddle hop
THE THANG:
3.5 mile run
Stop 1 kraken burpee, stop 2 Mike Tyson, stop 3 Merkin
MARY: NA
ANNOUNCEMENTS: Q school March 1st
COT: family. Men staying calm, family with health issues

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BOMBS Away

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WARMUP: SSH and old man Abe
THE THANG: A Dora with
Blockies 100
Overhead Press 125
Merkins 150
BBS 175
Swings 200
MARY: No time
ANNOUNCEMENTS: D2D this weekend, the Gremlin in Mint Hill in honor of a fallen Pax
COT: Remember it is great to be a man, be present and engaging with you M every day, not just 2/14

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Bass in the bush

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We had 9, 2 KB snake pit 7 bushfire run boot camp.
WARMUP: SSH, IW, Windmills, Hillbilly walkers, overhead claps
THE THANG: today is usually a run day so we ran with a few exercises in between. 2.5mi in total. Was a little disappointed we didn’t hit 3. After warmup ran to the flags. Did the pledge. Ran to the back of campus near benches. Did 20 dips, 20 step ups and 20 derkins. Run to fire station. Did some ab exercises LBCs, flutters, cow milkers (thx @jwow). Run back to cot/ticket booth. Did hip exercises. Run back to flags and repeat. Run to benches and repeat. Run all the way back to cot for another round of hip exercises.
MARY: not much.
ANNOUNCEMENTS: take care of your M today it’s Vday.

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Saying hello to Colosseum

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WARMUP: SSH
THE THANG: Run to Colosseum, 15 Mac tar jai’s; run back to StL, 5 Jack Webb’s; repeat again; run, 15 CDD’s; run, 5 plank Webbs; repeated by the gazelles

Mini QSchool for 7 min: For pax that have never Q’d, schooling given on proper cadence; given an exercise to lead pax in: SSH, merkins, American hammers

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Up The Massey Hill We Go

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WARMUP: None

THE THANG:
Route was Massey St. to Harris St. to Ardell, back to 160.
10 hand release merkins in the parking lot at the top of the Massey St. hill.
10 hand release burpees in the parking lot at the top of WEP.
Rinse and repeat till 0600.

MARY: some folks did some in the parking lot.
ANNOUNCEMENTS:
COT:

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Laps and Movements

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*WARMUP:* Disclaimer and Mosey to Ticket Booth

*THE THANG:*
All movements for reps of 10 for each round. 4 Movements per round and then a lap around a section of the parking lot. We got around 1.8 miles in laps

Wind Mills
Cherry Pickers
Hillbilly Walkers
Imperial Walkers
Lunges
Wall Merkins
Flutter Kicks
Bomb Jacks
Squats
Shoulder Taps
Wall Sits
Monkey Humpers
Hammers

Duo Dips
-one partner does wall sits while the second partner does dips from their partners knees.

*MARY:*
One Minute Plank
LBCs
Big Boys
Donkey Kicks

*ANNOUNCEMENTS:* Bethel Church, Trash Pickup, Read your newsletter

*COT:* Always stays in COT

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