WARMUP: Yog & calisthenics
THE THANG: ♠️♥️♣️♦️
ANNOUNCEMENTS: D2D $, 250 & Weight loss Challenges
COT: Prayers/Praises for 2022 & what’s ahead in 2023.
3 pax joined YHC on what is a balmy (relatively) morning for the last Friday in 2022.
The workout was simple but effective.
Run for 2 minutes “rest” for 1 minute. The rest part is where YHC led the pax in 10 Merkins or 10 low slow squats in cadence.
The route we ran was a very long loop. Starting at the Stockade we ran back through the forest grove development to Zoar rd. Ran .2 miles on Zoar to the state sign and then went into Hawks Creek.
We ran through my neighborhood and I pointed out homes of Pax past and present.
Back to Gold hill rd we ran all the way to the 7-11 and then headed back towards the Stockade. Before hitting COT we made a brief detour to “the hill” by the Fire station.
After running the hill we wrapped back around to Gold Hill rd entered the HT parking lot and ended at COT with 35 seconds left.
5 burpees later we hit 6:00 on the button.
The one message I left for the pax today was that no matter what your “hill” is this coming year go get after it. The hill won’t shrink the more you stare at it. You need to run it to get over it…. even if you can only go 2 minutes at a time.
Great group of men this morning. Thank you and Happy New Year!
Kermit was not having the thought of a Clemson party at the Hive, so he came decked out in his Vols gear to represent. One would say he was adequate in his preparedness. Although his attire was the wrong color of orange, YHC would say…
Wegmans and I are currently doing a workout program, complete with exercise movements that tend to make you scratch your head at how they are possible.
Each of us questioned our adequacy in attempting the below movements. Between each set we ran a quarter mile.
Core
• Landmine Wood Chop x 36 (18 ea side)
• Single-Arm Overhead Sit-Up x 60 – 30 ea side
• Deadlift x 40
Lower
• KB Goblet Squats x 40
• Calf Raises x 50
• OH KB Squat x 40
Upper
• Half-Kneeling Single-Arm Landmine Press x 48 – 24 per side
• One armed KB Row x 48 – 24 per side
• KB Chest Press x 20
Core 2
KB Side Bends x 40 – 20 per side
• KB Straight Leg Sit-Up X 40
• KB Deadlift x 16
At the end of it all, layers were shed and sweat was dripping. Solid work by all involved.
COT was good. Prayer requests spoken and prayed together. Show up next time to be part of it.
Thanks Airborne for the final Friday of the year!!
Punch List out.
WARMUP: no warm up
THE THANG: Tabata every 2 minutes, drop and do 10 merkins with ruck on… first one was even before we launched… whining coming from everywhere…
We had a ladder 🪜 loaded with sandbags (4×40 plus 2×60) pick up the ladder, put it on shoulders and start moving around the 1/4 mile loop, every time the timer went off we had to do 10 merkins, do Tabata and pick up ladder again and keep moving… stop about 1/3 of the loop right after the buzzer went off, form two lines and start passing the Sandbags sideways to the pax next in line, return Sandbags to starting point, now pass sandbags overhead to pax next to you, rinse and repeat twice… buzzer went off a couple of times during the sandbags exercise so everyone knew what to do…
Load sandbags back on ladder and keep moving, we didn’t get too far went buzzer went off again.. 10 more!! Advanced to starting point just in time for another buzzer, another 10 merkins; form two lines and start tossing the Sandbags to the other end of parking lot… yes, you guessed it, buzzer went off a few times… rinse and repeat… load up the ladder and keep moving… another 1/3 of the loop and buzzer went off again, 10 more, fork two lines and unload ladder, this time it was over the shoulder toss to pax next/behind you.. rinse and repeat twice and yes, buzzer went off a couple times…
Load up the ladder and keep moving.. another buzzer 2/6 of the loop, drop do merkins and grab ladder and keep moving… we had enough time to go back to COT
MARY: 20 squats with ruck on… buzzer went off one last time, 10 merkins… another round of 20 squats… 6 o’clock
It’s been my pleasure to be the site Q for Chupacabra for the past 16-18 months but it was time to put Chupa to sleep… we’ve had some great events and variety of WODs, and some times miles and smiles…
Thanks for everyone’s support…
Tinsel OUT
WARMUP: Walked across the parking lot to where the gear was set up.
THE THANG: Small 4 corners with 4 items. 40 lb. Sandbag (New), 35 lb. KB, Rucksack, and Cinder Block. Rotated around the circle doing exercises starting with 5 reps each and then escalate up one each round up to 12 reps each. 2 rounds with 20 merkins between rounds and at the end
MARY:
ANNOUNCEMENTS:
COT: Prayers
WARMUP: none
THE THANG: Zipper run with pushups to failure at Spring Street crossing
MARY:
ANNOUNCEMENTS: Newsletter
COT:
So Long, Farewell……
It was cold morning at Laces In as 6 PAX posted to say good bye to Laces In
Disclaimer was given and pain was promised.
Circle Up
All sets today will add to 22
22 SSH
22 Wind Mills
Mosey to Band lot
25 Yrd Line – 22 Mtn Climbers (2 Ct)
50 Yrd Line – 22 American Hammers(2Ct)
25 Yrd Line – 22 LBC
End Zone Yrd Line – 22 Hand Release Merkins
We did one set of 22 Flutters
Mosey to Back entrance
22 jump Squats
We moseyed back to hill by the stadium
Final Laces In sets ended with 3 rounds of 22 total reps
At the Bottom
4 – Burpees
5- Grave Diggers
Nerr to Top
6: Big Boy Sit Up
7: Box Cutters
Mosey back to COT
Prayers: For Health of our 2.0s
Come out to the new AO next Thursday at Gold Hill Middle School!
WARMUP: 10 SSH then mosey to field for 100 yard sprint and 100 yards of bear crawl
THE THANG: up and down the bleachers with a set of 15 dips at the end of each row, then to the hill for suicides, 5 burpees, 10 Merkins, 15 Big boys, 20 lunges (each leg) 25 squats, 20 Pull ups
MARY: Rebel merkins, upright flutters
ANNOUNCEMENTS: newsletter
COT: Shovel-flag hand off from Kaiser to Cousin Eddie
WARMUP:
– SSH, WM, IW
THE THANG:
– ruck, share sandbag, stop along the way to do various ruck exercises and rotate sandbag amongst PAX.
MARY:
– close 2022 with a total of 22 Man-Makers
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held