WARMUP: SSH
THE THANG: RUN TO SUWARROW CT AND DO MERKINS. AMRAP full of dumb things for remainder of workout.
MARY:
ANNOUNCEMENTS:
COT:
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WARMUP: SSH
THE THANG: RUN TO SUWARROW CT AND DO MERKINS. AMRAP full of dumb things for remainder of workout.
MARY:
ANNOUNCEMENTS:
COT:
A FIELD TRIP TO THE TEGA CAY ZOO:
We saw a real black bear, 7 dear, a dead possum and an inch warm
WARMUP: mosey the warm up exercises
THE THANG: hill Dora, then back to runde park for a four corners of pain.
A variety of weights were in each corner.
Corners were chest press,
Lat pull over, curls, triceps
25reps of each
Mode of transportation for each round were :bear: BEAR crawl, lunge walk, high knees
MARY: one round of flutters.
UBER IS STARTING A NEW-BUSINESS OF SIR NAME ANCESTRY RESEARCH
WARMUP: Full 15 Min COP
THE THANG: 5 rounds of
17 dips
19 CCDs or9/Pullups
71 yardish maybe feet bear crawl
Jog neighborhood and 6 rounds of
5 burpees
10merkins
15 squats
15min Broga
MARY:
ANNOUNCEMENTS: read newsletter
COT: prayers for fishstix as he needs them :pray: :fire: :point_up_2:
When a shieldlock brother sends the late night text that he needs a sub, you gotta answer the call.
WARMUP: lap on the paved trail and circled up for IC warm-a-rama Goofballs (except for the liver eaters who are too cool to do those), various plank based stretching, mtn climbers, shoulder taps, MNCs
THE THANG:
BAOPS Ladder
Accumulating bear crawl/crawl bear ladder with exercises at every tier (took about 30 minutes)
Bear crawl to 10 yard mark and do exercise and crawl bear back to start line – SSH for the 6
Bear crawl to 10 yard mark and do exercise then bear crawl to 20 yard mark and do exercise then crawl bear back to the start – SSH for the 6
Continue accumulating adding 10 more yards each time until you finish the 50 yard ladder.
B for Burpees – 10x at 10 yard mark
A for American Hammers – 20x at 20 yard mark
O for Overhead Claps – 30x at 30 yard mark
P for Plank – 40second hold at 40 yard mark
S for Squats – 50x at 50 yard mark
10 count recovery
Mosey around path to left field corner (top of the road with the long hill.
Partner up for classic DORA – 100x merkins, 200x squats, 300x LBCs – partner runs about 2/3 down hill to the 3rd rock and back as the timer
Mosey back to basketball courts and do a 50 yard lunge walk
MARY: circled back up on basketball courts and did IC core work – flutters, American Hammers, Freddie Mercuries, dying cockroaches and finished off with merkins
ANNOUNCEMENTS: mothers day
COT: yup
Alcatraz Awesomeness
2 for Pre-Run
Straight to Mosey to Fire Station parking lot:
15 Windmill, 15 Imperial Walker, 10 Mountain Climbers, 10 Peter Parker, 10 Parker Peter, 15 Moroccan Nightclubs, 15 Big Arm Circles, 15 Reverse Big Arm Circles.
Mosey to Big Hill and Down Big HIll: 20 Squats and 20 Lunges
Mosey up Big Hill and 20 LBC
Mosey to Playground for Choose Your Own Adventure:
Complete all however you choose:
30 Pull Ups, 45 Burpees, 90 Squats, 120 Dips, 150 Abs and 3 laps
When complete head to shorter Hill
4 Rounds of Quadzilla: 2 groups one moving the other doing 1. Merkins 2. Abs 3. Calf Raises 4. 10 count
Mosey to parking lot for 1 set of Rosalita x20 and 30 seconds of body destroyers
Alcatraz has the finest group of men that you can ask for. Thank you for letting me be a part of it.
WARMUP: mosey 1/2 mile to golf course parking lot. 15 ssh, 15 mtn. Climbers, 15 lbc.
THE THANG: 10 burpees, 20 alternating jump squats, 30 cdd, 40 squat jumps, 50 merkins run lap in between exercises 50 squats, 40 flutter kicks, 30 lunges, 20 of something, 10 burpees hand off to shady run 1/2 mile back to start point. 7s on the narlyist hill in tega cay jump squats and partner plank merkins. Mosey to playground 10 merkins 20 pulls, 30 step ups. Run and repeat. Finish with Mary.
MARY:
ANNOUNCEMENTS: newsletter says it all. If you don’t get it get yourself on the list to start.
COT: prayers for Ms, 2.0s and unspoken.
After the thorough disclaimer which YHC is famous for we circled up and started with Warm-O-Rama:
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers
Lined up at one end of the parking lot for some,
Lunge Walk
Toy Soldiers
Butt Kickers
High Knees
Bear Crawl
Two rounds of 11s with,
CDD & Squats
Shoulder Taps & Monkey Humpers
Partner Dora’s:
50 LBCs
50 Freddie Mercurys
50 Flutter Kicks
50 Heels to the sky
50 Lunges
100 Squats
100 Calf Raises
Mary’s, storytime with PAX choice that included,
LBC
Gas Pumper
Freddie Mercury
Box Cutter
Xs
Ended with Hello Dollys
Announcement
Prayers
Praises
F3 AMRAP 4 AUTISM – 3rd EDITION
B.L.U.F.
Saturday April 20th there will be a #BEATDOWN of epic proportions (AMRAP style) at Alcatraz. This #SNOTWOGGLER is being delivered to support families with autism (like mine) get the resources they need. The average cost for ABA therapy is $60,000 per year and can be much higher depending on the severity and need. Autism Strong Foundation is a local non-profit that is “Founded on faith and led by inclusion, our mission is to provide the strongest support, community, and hope for those touched by autism. All funds raised by Autism Strong are mindfully donated to our community in the way that will make the greatest impact; connecting families and children to the resources they desperately need.” Give HERE if you feel so lead. Also shirts are live on Mudgear HERE (First order ends March 27 for delivery by event day – second order will launch soon after this one closes)
THE WHY:
This fundraiser supports the Autism Strong Foundation, aiding families grappling with the financial strain of raising autistic children. You may have heard me advocate for this fundraiser in years past, as this is the 3rd year my M and I have done this fundraiser. However, this year feels different. It feels different for two reasons. First, the diagnosis rate has increased to 1 in 36 children diagnosed in the U.S. with ASD. This is up from 1 in 54 just 10 years ago! Secondly, this year feels more personal. You see, last year we lost our insurance coverage for Noah’s ABA therapy. After fighting with insurance for months to no avail we were left feeling discouraged and unsure of how we would continue to provide Noah with the therapy that he needed and that has been SO SIGNIFICANT. Then, the Autism Strong Foundation stepped in, and I am very happy to say that Noah is a recipient of the Landon’s Hope Scholarship for 2023 which will cover the FULL YEAR of ABA therapy cost in 2024 for our family! So, yea…this year feels a bit different.
Did you know that ABA therapy, a crucial intervention for autism, costs families on average $60,000 per year per the CDC? The long-term commitment and limited availability exacerbate this burden. Families face additional expenses for education, medical care, and support services, leaving some faced with the unthinkable decision of paying the light bill or paying for their child’s therapy. No parent should have to make this decision.
Through AMRAP 4 Autism, we aim to alleviate some of these challenges. Your support, whether through donations or spreading awareness, can make a real difference in the lives of these families.
I know that you have ample opportunity to “give to charity” throughout the year. I’m asking you to seriously consider this opportunity this year. My personal goal is to raise $25,000 during the month of April (Autism Awareness Month).
THE WHAT
Other Details
How you can help
WARMUP: hill work
THE THANG: hill work
MARY: hill work
ANNOUNCEMENTS: hill work
COT:hill work
Leg Day:
9 cones roughly 10 yds apart. Exercises in cadence and then mode of transport to next cone. Starting at 5 or 10 reps single count cadence and increasing by 5 or 10 respectively. Max count at 5th cone and then decrease by same number.
Squats 5, lunges walk
SSH 10, power skips
Bomb jacks 5, broad jumps
Calf raises 10, duck walk
Monkey humpers 5, toy soldiers
Bobby hurleys 5, high knees