Category: Laces In

Climbing the Matterhorn

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Climbing the hills of The Matterhorn

It was a nice January morning when the Matterhorn made its debut with 7 pax joining for the beat down.

Disclaimer was given

Warm up:

15 SSH
15 Wind Mills

Mosey to back hill

Every other light post to Dam Rd

Return after each

1. 5 Merkins
2. 10 LBC
3. 15 Squats
4. 20 American Hammers (Double Ct)
5. 25 Moroccan Night Clubs
6. 30 MtN Climbers (2Ct)

After going up the ladder, we did sets as we made our way back to COT 3.2 miles was the total

Prayers for UHauls family and healing

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So Long, Farewell…….

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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!

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Warm and Sunny Progressive Ladders or String of Pearls

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WARMUP:
‘‘Twas a tad moist, so we jogged over to the FMHS front entrance overhang.

15 count all
SSH
Cherry Picker
Peter Parker’s
Imperial Walkers
Moroccan Night Clubs

THE THANG: Progressive Ladders or String of Pearls

Bear crawl down, lunge walk back
15x count at each pillar
1. Dips
2. Merkins
3. Big boy sit-ups
4. Calf raises
5. Hello Dolly’s
6. Burpees
7. Flutters
8. Shoulder taps (with an out of time so we dropped to 10x count and did 8,9,10 in a row)
9. American Hammers
10. V-ups

ANNOUNCEMENTS/COT:
discussed 8-blocks, why, how to, improvement, acceleration. Do it for Q1 2023 AND listen to the CSPAN 2021 43 Foot podcast on the topic ( I did 3x)

Yardsale’s girls have been in and out of the hospital for sickness.

Discussed reaching to those who might be lonely on the holidays.

Dress warm for the Convergence, cover any patch of skin you can.

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Pretty Good Workout with Lots of Pain

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WARMUP: SSH, Windmills, Morrocon NC, Cherry Pickers, Imperial Walkers, and Calf Raises
THE THANG:
Pain at Lights:
Reps 5, 10, 15, and 20; Round 1 – Burpees, Transportation = Bear Crawls; Round 2 – Plank Jacks, Transportation = Crab Walks; Round 3 – Big Boy Sit Ups, Transportation = Lunges; Round 4 – Carolina Dry Docks, Transportation = Nur
Four Painful Corners:
Corner 1 – Seal Jacks & Squats, Corner 2 – Monkey Humpers & Mountain Climbers, Corner 3 – Shoulder Taps & LBCS, Corner 4 – Merkins & Peter Parkers; Round 1 – 5 Reps, Transportation = Run/ Mosey; Round 2 – 10 Reps, Transportation = Run/ Mosey
MARY: American Hammers, Hello Dollies, and Box Cutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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A Tribute to

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WARMUP: A quick run up the hill to pay tribute…to the hill.  Then we paid tribute to Cha-Ching with an inspired OYO 11 burpees followed by 33 SSH.  Ran down the hill and to the big parking lot for another inspired 11 and 33.  Then ran to the band parking lot for another 11 and 33.  The meaning behind 11 and 33, don’t remember but Cha-Ching may!
THE THANG: Ran over to the front of the school by the benches and broke out the “alternative” music in tribute to Slash who’s recovering from knee surgery.  (Alternative music wasn’t very alternative so fail on YHC part).  We did the exercises below and then ran a lap around the parking lot after each set.
– 10 burpees, ~30 seconds Al Gore
– 15 diamonds, 30 monkey humpers
– 20 hand release, 50 calf raises
– 25 wide arm, 50 flutters
– 30 reg merkins, 40 step ups
– 35 rangers, 25 incline merkins
– 40 CDD, 30 hammers

Ran back to COT.
MARY: got through 3 min worth
ANNOUNCEMENTS: Xmas party, shanking with Stang
COT: CSPAN around the horn!

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Ghost Flag meets Board of Pain – Metro takes the flag

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WARMUP:
Mosey to WarmORama
Small Arm Circles
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Mosey around the parking lot, then
Lunge Walk
Toy Soldiers
Bear Crawl

Mosey to Board of Pain, then

5x Burpees – Run – 5x – Run – 10x – Run – 15x of each exercise below:

Merkins
Shoulder Taps
CDD
Mountain Climbers
Low Slow Squats
Calf Raises
Lunges
Monkey Humpers
LBCs
Freddie Mercury
Box Cutters
Flutter Kicks

Run back to shovel flag for CoT

ANNOUNCEMENTS:
Read the Newsletter

COT:
Personal Successes, Prayers for a friend who passed away, Prayers for family of PAX, Prayers for health and happiness.
Metro takes the flag.

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Five at the….oh wait – that’s Friday!

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WARMUP: Jog with some windmills, planks, merkins, produce pickers aka tally taps and moving from light pole to light pole with burpees, merkins or squats at each, then…..
THE THANG: Joined the PAX doing the Chad 1000X workout at the stadium. We went to the track and did laps, stopping at the 50’s for 10 merkins at between the uprights behind each end zone for 10 squats each. 7-8 laps completed and Slap Shot was king.

PAX got 2.5 miles and between 180-200 merkins and the same on squats. Simple but got our monies worth.

MARY: It exists, we talked about it as we scrambled to make it back to COT from the stadium by 0600.
ANNOUNCEMENTS: We’re numerous…..and in the newsletter.
COT: YHTBT.

Thanks for the call, Yard Sale. Always an honor. Until next time……

Cyclops

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Tabata Beatdown

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WARMUP:

Hillbilly Walker, Imperial Walker, Windmill, and Side Straddle Hops.

THE THANG:

TABATA: 4 rounds of each
40 sec. Mercs. 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Bear crawl
40 sec. High knees 10 sec. Rest
40 sec. Rowers 10 sec. Rest
2 min Mosey
40 sec. Cross Country Skier 10 sec. Rest
40 sec. Hello dollys10 sec. Rest
2 min Bear Crawl
40 sec. Shoulder taps 10 sec. Rest
40sec. Lbcs 10sec. Rest
2 min Mosey

Last 10 minutes we did some Fire Hydrants, in and outs, and Planks

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Skunked

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4 men showed up for a chilly morning at FMHS. Quick mosey to the band field (no signs of Band Camp). Warm ups (SSH, Imperial Walker, Windmill, Squats). Next, we used the field markers to do a burpee ladder. 1 burpee at each 10 yard marker adding 1 every 10 yards running back to the end zone.
Next, we moseyed to the freshman drop off area. Three rounds of dips x20. Continued our journey around the school to the pull-up bars. Three rounds of pull-ups x5 and squats x10.
Mosey to the front of the school. Two rounds of 1 minute toe taps. Back to COT for Mary (LBCs, Flutters, Hello Dolly, Freddie’s).

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