Hip Hop Hooray

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We had 9 HIMs post at The Yard for an old school Hip Hop Hooray, playing cards beatdown with a Boogie Down Productions Old School straight up Hip Hop soundtrac :

WARMUP: Abe Vigoda, Breakdancing Merkins, Cherry Pickers, Drill Instructor, Flying Squirrels, Imperial Squat Walkers

The Thang:

Mosey to Light Pole #1- Pick a Card/workout 3x

Mosey To

Light Pole #2 Pick a Card/workout 3x

Mosey to

Light Pole #3 Pick a Card/workout x3

Picking a Royal card- 20 reps

Picking a card #-10 reps

Picking an Ace-100 reps

Backward Lunge, Backward Run (NUR), Burpees, Bulgarian Split Squats, Calf Raises, Merkins, Mountain Climbers, Oblique Crunch, Plank Jacks, Rosalita, Smurf Jacks, WW II Situps

COT

Old School Hip Hop FNGS:

Afrika Bambaataa-Planet Rock

2 Pac-Changes

Biz Markie-Just a Friend

Coolio-Gangsta’s Paradise

Fat Boys-Fat Boys

House of Pain-Jump

Ice Cube-It was a Good Day

KRS -One-Step into A World

LL Cool J-Mama Says Knock You Out

MC Search-Here it Comes

Naughty By Nature-Hip Hop Hooray

Rob Base-It Takes Two

Tone Loc-By popular request by Tater!!#backblasts #ao-the-yard @Senator Tressel @UHaul @tater @Peabody @Barry Manilow @oldbay (edited)

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Burpees for BBQ, take 341

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Who: Pax of F3

What: Workout in Peachland, NC and wait in/on line for the best Texas style BBQ in NC

When: March 4th 2023

Why: YHC birthday is March 8th and what better way to celebrate than to do burpees while you wait!

There are 23 patches available for those interested in joining. Plan to leave Fort Mill at 0600 to get to Jon G’s Barbecue around 7. We will get in line and complete an hour-long workout in line. The restaurant provides up to 2 free, cheap beers if that’s your thing. We can coordinate any breakfast items, along with any drinks and other non-burpee games as we wait for the restaurant to open up at 11!

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Pain but No Rain

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Disclaimer was given.

Mosey to Brayden for loops with 10 Merkins and 10 Squats at the pool.

Total Milage 4-4.5

Prayers for : Karen(Sugar Daddy relative) and her battle with Cancer, marriages, health of 2.0s and clarity of Gods plan.

Great work was done by all

-Yard Sale

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2023.04 The Ranch

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WARMUP:
Emphasis on hamstrings and shoulders

THE THANG:
Mosey to 4square courts:
Burpee broad jumps in clockwise direction from square to square inside a 4square court (2 pax per court) with sets of 4, 6, 8, and 10. Core exercise between sets.
After first round: people’s chair with shoulder mobility exercises then calf raises while sitting, balls2wall with shoulder taps.
For second round of burpee broadjump set going counterclockwise.

Mosey to parking lot behind school for sprints. 2 teams of 4, 40yd dash relay. Finish when each PAX has 3 sprints complete.

Mosey to picnic tables for step ups.

COT:
For those of us that pray before a meal, what do you pray for?
Do you pray in thanksgiving asking your consumption be blessed with nourishment? Did you do your best to provide yourself and others you feed with nourishment? Is the meal a source of comfort and that’s what you are hoping the meal be blessed with? Be intentional.

Thought two: Pick something that you do every day that you can take for granted. Pray before you do it, like you would for a meal. Be thankful and use the resources presented to you with intention.

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Q-School 101 and 601

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It’s time to head to school or maybe even back to school for some continuing education credits.

If you haven’t Qed, if you’ve Qed a tad, if you’ve Qed a few and want to add some pizazz to your next weinke, then Q-School 101 is for you. Band Camp is leading a tour-de-force course on the nuts and bolts, ins and outs, brass tacks, and the tidal wave of minutiea that go into creating, executing, managing, and adapting the leadership opportunity that is Qing an F3 workout.

If you’re a Site-Q, if you’ve been a Site-Q, if you’ve delusions of grandeur, then Q-School 601 (graduate level) is where you belong. Slapshot is going to bring the the power play and guarantees afterwards you will lead with a hat trick of all 3 Fs.

Both the 101 and 601 will launch from the following AOs on the dates listed:

2/21 – Ballroom (Tues)
3/30 – Matterhorn (Thur)
5/1 – Honey Badger (Mon)
6/14 – Bushwood (Wed)

More dates to come in the fall. Stay tuned. Keep EHing, encourage the FNGs to make a second/third post, support the VQs, and let’s get after the business of being better.

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HIP HOP HOORAY!!

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Hip Hop Hooray (Name O’rama Video)

We had 9 HIMs post @theyard for an old school Hip Hop Hooray, playing cards beatdown with a Boogie Down Productions Old School straight up Hip Hop soundtrac :

WARMUP:  Abe Vigoda, Breakdancing Merkins,  Cherry Pickers,  Drill Instructor, Flying Squirrels, Imperial Squat Walkers

The Thang:

Mosey to Light Pole #1- Pick a Card/workout 3x

Mosey To

Light Pole #2 Pick a Card/workout 3x

Mosey to

Light Pole #3 Pick a Card/workout x3

Picking a Royal card- 20 reps

Picking a card #-10 reps

Picking an Ace-100 reps

Backward Lunge, Backward Run (NUR), Burpees, Bulgarian Split Squats, Calf Raises, Merkins, Mountain Climbers, Oblique Crunch, Plank Jacks, Rosalita, Smurf Jacks, WW II Situps

COT

Old School Hip Hop FNGS:

Afrika Bambaataa-Planet Rock

2 Pac-Changes

Biz Markie-Just a Friend

Coolio-Gangsta’s Paradise

Fat Boys-Fat Boys

House of Pain-Jump

Ice Cube-It was a Good Day

KRS -One-Step into A World

LL Cool J-Mama Says Knock You Out

MC Search-Here it Comes

Naughty By Nature-Hip Hop Hooray

Rob Base-It Takes Two

Tone Loc-By popular request by Tater!!

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Mix it up…

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After the standard detailed disclaimer by YHC, short mosey to warm-o-rama

WARMUP:
All below excercises in cadence,
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
After Warm-o-Rama, run to the benches for,
50 Step ups OYO

Run back to the running track area for,
Toy Soldier/ Run back to start
Lunge Walk/ Run back to start
Karaoke Walk/ Run back to start
Side Run/ Run back to start

Then for some partner Dora work with two teams.
100 LBCs
100 Calf Raises
100 Arm Raises
100 Squats
100 Carolina Dry Docks
100 Lunges
100 Mountain Climbers
100 Skipping Without Rope
100 Shoulder Taps
100 Freddie Mercury
100 Merkins
100 Monkey Humpers

MARY:
No time for dedicated Marys at the end.

ANNOUNCEMENTS:
Coffeteria and D2DB10k Packet pickup

COT:
Prayers for family and friends

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