‘Tyrant-Free’ Workout – Fun for all ages!

DATE:  10 SEP 2022

WEATHER:  Clear, mid-70s, great morning to work out.

PAX:  Spaulding (R), Nae Nae, Radar, Brutus, Schnitzel (R), Clancy (QIC)

DISCLAIMER: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper, stronger, and faster today.  Modify if you need to.

WARMUP:  Mosey to pavilion, 10 derkins, mosey back to flag, SSHx25, Imperial Walkersx25, Michael Phelps, full body stretch.


  • Looping Pavilion to flag.  25 of each:
    • Derkins
    • Squat jumps
    • Lunges
    • Reverse rows on bike rack
    • BBS
    • Box jumps
    • LBCs
    • Step-ups
    • Flutters
    • Leg Lifts
    • Carolina Drydock
    • Merkins
    • More Derkins
    • Dips
    • Chair Salutations (2x45sec each)
    • Groucho
    • Speed Skaters
    • Mosey to playground, 25 pullups (5 sets of 5 with optional exercise between)
  • Back to Flag:   One-minute final stretch.


  • Could have used a breeze.  Lots of Derkins.
  • Coffeeteria was a pleasant indoor experience.


  • Remembering 9/11.
  • 2nd F – Wednesday, September 14th at HH Brewery.
  • 3rd F – Tuesday, September 13th at Java at 0755.
  • Radar and his family – unspoken prayers He hears.
  • Hoping the Ruckers were able to persevere and grow.
  • SEP Q Sheet has openings – please volunteer or join us.

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