Tag: Tiller

BLIMPS Loops

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WARMUP:
None

THE THANG:
Pax to run loops around Veteran’s Park (N. White to FMRX, around Clebourne to Main, Down Main back to Veteran’s Park).
4 stops along the way. First stop is 2 reps. Second is 4, then 6, then 8. Each loop is a different exercise:

Burpees
LBCs (4 count)
Imperial Walkers (4 count)
Merkins (4 count)
PlankJacks (4 count)
SSH (4 count)

Speedsters, rinse and repeat.

MARY:
Flutters and Freddies until the 6 came in.

Great work by all pax. Some did their own thing, but all were sweating it out this humid morning that teased us with a breeze every once in a while.

Thanks FunHouse for the opportunity to lead.

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The Loop of Pain

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WARMUP: none

THE THANG: Hot zone (starting point) 20 Jump squats, 15 Merkins, 10 Peter Parker’s, 5Burpees and Run 1/4 mile loop. Pain station Large fire :fire: truck tire and flip three times. Run 1/4 mile to next pain station and Bear crawl between cones ending with 5 Merkins. Total of 75ft with 25 Merkins. Run 1/4 mile back to hot zone and repeat process.

MARY:

ANNOUNCEMENTS: none

COT: multiple prayer requests

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Sweaty Masey Marathon Prep

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WARMUP: Discuss the route
THE THANG: A 4-mile run through the Masey neighborhood and Dobys Bridge with some hills along the way
MARY: American Hammers and Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Sweepin’ like it’s 1776

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Hot Humid July in SC pre-run with Grout and Re-tread.

WARMUP: run to parking lot where old tega cay coffee used to be and do 17 in cadence American Hammers then run to lowest point on Dave Gibson and do 7 in cadence merkins then run to flag pole at the school and do 6 in cadence low slow squat

THE THANG:
1776 sweet the Leg style
Perform:
17 American Hammers
7 Merkins
6 Squats

At flag pole and at tega cay coffee parking lot. Every time you pass the low point of dave Gibson do 3 burpees.

Get as many rounds as possible

MARY: no time

ANNOUNCEMENTS: newsletter

COT: 5th core principle

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2024.18 Sweep the Leg

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Run behind Gold Hill Middle for suicides.
Base Line
7 Wide arm typewriter merkins in the sequence: Center, Left, Right, Center, Right, Left, Center
At the turn:
7 Wide leg typewriter squats in same sequence

We need to find Cheshire’s info, cause I don’t see it anywhere…

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This one goes to 11

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Did an out and back to Tega Cay Walmart. Some did trails. One rucked. Some did 11.
ANNOUNCEMENTS:
Convergence, men’s shelter and CSAUPS
COT: Health and blessings.

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Boot-Camp

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WARMUP: Merkins, Moroccan Night club, Side Straddle-Hop
THE THANG:
MARY: LBCs
ANNOUNCEMENTS: Read your news letter
COT: prayers and Praises 4 members of PAX

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Sweatin’ It To The Oldies

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11 PAX sweated out the weekend toxins and accelerated in the humidity this fine beautiful morning. We did 3.9 miles total with 25 squats at First Horizon, 25 plank jacks at Model A. Always look after the six and come home to your family the same way you left. Look out for each other PAX!

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Merkins &

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WARMUP: 20 SSH, 10 IW, 10HW, 10ish Windmills
THE THANG: Merkins & … 100Yd Suicide, 10 Merkins at each cone 10 yds apart plus each cone has an exercise 10 Burpees, 20LBC, 20 Squats, 20 Fluters, 20 Mt Climbers, 20 Lunges, 20 CDD, Bear Crawl end of field, 20 Plank Jacks and 10 Man Makers. After each cone run to the end, then come back to the next cone up.
Couple rounds of Circle of Hell
Increasing count/time rounds of Calf raises and Wall sits with bear crawls up/down the hill.
ANNOUNCEMENTS: Lots of CSAUP, 1776 at Bushwood, Bethel Dinner 7/4. New shirts, F3/State logo out now & new the Fort shirt coming soon.
COT: 2.0 recovering from minor procedure, church family member moved from one hospital to another for more intense medical care.

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