Toss and Carry

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WARMUP: 10 merkins. Lap around the lot to go through the workout.
THE THANG: A big lap around the soccer field with four stations. Each station had 30 reps of an exercise and then one partner would toss the bag while the other ran to the next station and back until the bag being tossed made it to the next station.
Station one : 30 plyo pushups, back carry and regular toss
Station two: 30 cleans, over shoulder toss and single shoulder carry
Station three: 30 gas pumpers, side toss and farmer carry
Station four: 30 press, thruster throw and front rack carry
MARY: yes
ANNOUNCEMENTS: newsletter
COT: yes

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A return out east

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WARMUP: Jog
THE THANG: Jog and Run some more into Massey – and out and back was done by all and in a construction free zone no less. In Fort Mill, that’s saying something.

The route as into Massey via Neff to Dudley, to Felts Pkwy. To Kingsbottom which thankfully for YHC turns around and we went back the way we came.

Those with greater sense of adventure explored a few other streets. All were back for a 0600 COT.

MARY: open to all men. She was not there.
ANNOUNCEMENTS: took place
COT: is the 5th core principle

Thanks for the call, Time Machine. :eye:

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Buckets

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The buckets of pain made a triumphant return on Friday to slow burn. Back by popular request. Three buckets were placed around the AO. Each bucket had tickets with multiple pain choices chosen at random by delighted pax. All enjoyed.

Good chatter in the cold.

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Slippery on Deck

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Three pax posted to The Yard after the ice-pocolypse. Started with mosey run and then: Warm up: SWIMLAPPs: all in cadence: SSH 15x, windmills 10x, Imperial Walkers 10x, Moroccan n/c 10x, low slow squats 10x, big arm circles 10x, peterparkers 10x, plank stretches (honeymooner/down dogs).
-short run-
Thang: F3 card deck…and each pax got one veto (the option to skip their or another’s card and go to the next one).
Mary included in the thang.
Fini

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Something with hyenas

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WARMUP: Showing up to the small crew of misfits was honestly a treat. After the disclaimer, we started with a short and slow mosey. 30 seconds in, the mumblechatter and “complaining” was alive. The mosey was about 1/4 mile, maybe. We did these exercises for the warmup with some pausing, some gasping, some stopping: SSH, windmills, low slow squats, merkins, back and quad stretches.
THE THANG: As we moved over to the turnabout area in front of the football field, YHC had 10 exercises with rep counts written down.
1. Plank horizontal pull throughs- 10
2. plank vertical pulls – 10 (up/down 1 arm is 1)
3. 1/4 Turkish get up – 5/side
4. Hammer twist each side into sprinter sit up- 10
5. Dying cockroach with straight arm kb extension – 10
6. Kb swings – 20
7. lunge with kb leg pass through – 10
8. Kneeling wood chops with kb – 10/side
9. Flutter with kb straight arm hold – 20 double count
10. Plank row with Parker Peter- 10 per side

After round 1 we did a short mosey (or partial mosey) and back for rinse and repeat until time ran out…ended after #8.

You had to be here for the Kielbasa stories.
MARY: core was a focus area during workout so no Mary today.
ANNOUNCEMENTS: blood drive, D2D bar, Feb Epic fundraiser
COT: enjoyed the chatter with these guys and did a quick around the horn for prayers and praises.

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Sugar cookie removal

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WARMUP: Lap around Lowe’s stopping 4 time for various warm up exercises.
THE THANG: Split PAX into 2 teams. Each team has a stack of cards on other side of lot with a team exercise and a hold exercise. 1 PAX from each team runs to get a card while rest of team does hold exercise. When PAX returns do team exercise together then next guy runs. Repeat until out of cards. Not super complicated but keeps guys moving together.
MARY: Some
ANNOUNCEMENTS: Probably
COT: Thx for the opportunity Peachstamd and sorry it took .e so long to post this.

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Snow Date With Cindy

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WARMUP: SSH, Mosey
THE THANG: Choose a Cindy, short move to location 1 for 45 seconds on/15 seconds off of the following: curls, squats, plank, triceps;
Move (farmer carry) approximately 400m to location 2 for squats, plank, triceps, curls;
Move (farmer carry, other side) approximately 400m to location 3 for plank, triceps, curls, squats;
Move (shoulder carry) approximately 400m to location 4 for LBC, dips, plank, merkins;
Move (shoulder carry, other side) approximately 400m to location 5 for squats, leg lifts, plank, curls;
Move (rifle carry) to return Cindy and mosey to COT
MARY: brief plank for six
ANNOUNCEMENTS: Newsletter
COT: prayers lifted for family and our neighbors in LA

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