Holiday Pain Games at Golden Corral

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WARMUP: Quick mosey to Dogtopia for Moroccan Night Clubs, Mountain climbers and merkins
THE THANG: Two cones were placed in front of the closed dental office with one saying “over” and one saying “under”. Two similar cones were also placed at the far end of the lot by Bubbles and Bows. The game was simple…YHC would read a thoroughly internet researched and irrefutable Christmas fact. The fact would then be slightly altered and the Pax would run to the far end of the lot and stand in front of the “over” or “under” to choose their answer. The true fact would be read and those who chose the wrong side of the answer did more reps than those who got it right. For example, the Pax were told that tinsel was invented in the year 1700. Those who chose the “under” (invented in 1610) did less reps than those who chose the over.
We did 18 rounds and briefly swapped out bear crawls (shorter distance) for running. Exercises included, in varying reps, SSH, Mike Tysons, Plank Jacks, CDD, Monkey Humpers, Squats, American Hammers, Burpees, Hand release merkins, Shoulder taps, Dips, Merkins, Overhead claps, Calf raises, Supermans, and bomb Jacks. Total mileage was 1.7 miles with plenty of reps thrown in.
MARY: Unavailable due to her pending labor in two days and the need for adequate shelter
ANNOUNCEMENTS: Convergence, Upcoming site location changes
COT: Families

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Get the ruck outta here

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SubstiQ for my boy Poppins as he recovers from a Hammy issue. Get better bro!

WARMUP: circle up for IC SSH, produce pickers, IW, broga stuffs, and Mtn climbers

THE THANG:
Assortment of circuits

4rounds- 4 min ruck followed by different exercise each round: 15 IC LSS, 10 IC OH press, 10 IC bent over rows, 5 IC forward lunges (each leg)

3 rounds- 1 min ruck followed by exercises with ruck on: 10 IC LSS, 5 IC merkins, 10 OYO good mornings, 30sec plank

3 round reverse lunge ladder:
1/4 mile ruck – 5 OYO reverse lunge (each leg)
1/4 mile ruck – 10 OYO reverse lunge (each leg)
1/4 mile ruck – 15 OYO reverse lunge (each leg)

AMRAP finisher:
Move to grass field
Rucks off
10 IC high pulls, 10 IC flutter press, 25yard bear crawl ruck pull through, 10 OYO thrusters
Repeat until 0600

MARY: no time

ANNOUNCEMENTS:
Bethel New Years Day
Convergence tomorrow Nafo 0600 5k 0630 boot

COT: you know it

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Varsity has graduated to retirement

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WARMUP: started out with a quick mosey, went into SSH then merkins, then more running and SSH and more merkins. Ran some more, then cherry pickers, and more merkins…also did some stretches. Ran over to pull up bars.
THE THANG: Grabbed a cindy. Planned for some 7s. 1 pull up, 1 manmaker, overhead carry down the hill, then 6s at the bottom of the hill for squat thrusters. Then overhead carry back up the hill- just did this for 1 round with the overhead carry’s.

Then 2 and 5, etc. This took a long time.

We then ran over to the benches for incline and decline merkins. Then did more merkins on the way to COT.
MARY: out of time like Marty McFly
ANNOUNCEMENTS: Xmas eve convergence and Jan 1 homeless shelter
COT: bingo, lots of praises and prayers, aging parents and holiday travel

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Cubbie and friends did some exercising

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WARMUP: Meh

THE THANG:

– Mosey to Pharmacy
– 25 SSH

– Mosey to parking lot at top of Main (touched Millstone) <@UGND8G4TD>
– 20 SSH
– 20 Mountain Climbers

– Mosey to post office
– 1 Windmill <@UJD744C3T>
– 15 SSH
– 15 Mountain Climbers
– 15 Plank Jacks

– Mosey to First Baptist
– 10 SSH
– 10 Mountain Climbers
– 10 Plank Jacks
– 10 Shoulder Taps

– Mosey to COG
– 5 SSH
– 5 Mountain Climbers
– 5 Plank Jacks
– 5 Shoulder Taps
– 5 Burpees

4 Corners in COG Parking Lot

– Corner 1 – 10 squats, Corner 2 – 20 Merkins, Corner 3 – 30 MNC’s, Corner 4 – 40 Flutters
– Mode or transport: Mosey, Bear Crawl, Nur, Crawl Bear
– Did it again, but mixed of Mode of Transport (Lunges of every variety)

– Mosey to Print Shop
– Partner Work
– 25 pull ups (partner one pull, partner 2 squat) Alternate until reach 25 pull ups

– Mosey to COT
– Finish with:
– 5 SSH
– 5 Mountain Climbers
– 5 Plank Jacks
– 5 Shoulder Taps
– 5 Burpees

MARY: Had a little lamb

ANNOUNCEMENTS: Christmas Eve Convergence

COT: Yes we did

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Run Run Rudolph

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This ended up basically being a shield lock workout. With several of us having nagging injuries, we mainly did running today.

WARMUP: warm-up lap around the track, SSH, Windmills, Moroccan Night Clubs

THE THANG: The Laredo- 6 rounds. 24 Squats, 24 Merkins, 24 Lunges, run a lap around the track. Since it was just the 4 of us, we decided to do this together in cadence.

Then we did some mountain climbers & sprints. For 4 minutes, 25 mountain climbers and the goal-line then sprint to the other goal-line. Rinse and repeat for the full time.

MARY: LBC, Box Cutters, Big Boys, Roseletta, Flutters, American Hammers, Freddy Mercury, something else I can’t remember.

ANNOUNCEMENTS: Christmas Eve Convergence, Bethel on 1/1, pending AO changes, read your newsletter.

COT: Prayes for travels, family, marriages, recovery

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Marathon Pace

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WARMUP:
SSH IC x 10
Squats x 10
Merkins IC x 10
Moseyed across Dave Gibson to the Ben Casey cul-de-sac and repeat above
Moseyed to down through the parking lot to Patricia Ln and Dave Gibson and repeat.
Reverse route and head to the Urgent Care corner of the Earth Fare Plaza
Total distance = ~0.9 mi.

THE THANG:
Sprint from the Urgent Care corner, around the back of the Earth Fare, to the stop sign on the Pet Supplies Store (~250m). Recovery walk towards the start.
Repeat 5 more times.
Total distance = ~ 1.32 mi.

Big loop (Urgent Care to 160 to Len Patterson and back to Urgent Care, running in front of Earth Fare) with 10 merkins, 10 squats, and 10 big boys at the end of the loop. Goal is to complete the loop at least 3 times.
Total distance = ~1.2 mi.

Back to COT and wrapped up with 10 SSH IC, 10 merkins IC, and 10 Big Boys up 1 cadence.

ANNOUNCEMENTS:
Christmas Eve convergence, Slow Burn only AO opened on 12/26, Bethel on 1/1, New AO format starting in the New Year for select few AOs
COT:

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A bit nipply out

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WARMUP: zip unless you did some stretching
THE THANG: ran through Baxter (some of us got lost and then figured it out), ran down 160 to colosseum parking lot (or before), and turn back.
MARY: nope, maybe some stretching
ANNOUNCEMENTS: Xmas eve convergence
COT: of course! Lots of prayers and praises around the group!

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Staying warm

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Yog a lap then circle up for usual stretchy warm up exercises. Yog down to behind school for some wall qork. Everyone get in peoples chair qhile one by one PAX bear crawl to other end. Next series was broad jumps. Next was 11s. Start on one end of gym with 1 bomb jack and run to other side for 10 seal jacks. 2-9, 3-8 etc. Finished in middle. Next was pax picks. One guy calls an exercise and runs to other side of bridge and back while other PAX do the exercise called. First round was mostly your basics. Second round we had to use the bench so derkins, step ups, butt touch squats, etc. Finished up and moseyed around school. Stop for 354, 3 exercises, 5 reps each, 4 rounds. First series was merkins, squats, big boys. Moseyed some more and stopped for another series: CDDs, mtn climbers, and flutters. Moseyed again and one more series of diamond merkins, SSHs, and v ups. Back to COT right at time. Thx Bass o!

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Stuff Half Shell Aint Never Done

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WARMUP: Yes, this is important. It was also cold
THE THANG:
4 corners around the old Rite Aid:
merkins, squats, flutters, burpees
ADHD Mosey
Pick up 2 rocks and do some squats
Hand release negative merkins with hands on the rocks
ADHD Mosey
Bulgarian Split Squats & Derkins on benches at Grace
MARY: More of hip mobility in exchange for Mary. You do the math.
ANNOUNCEMENTS: Golden Corral and Stockade are merging and becoming The Forge on Wednesday/Friday. Effective 1/1
COT: Was held. Had to be there

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