Category: the yard

12 Days of Yardmas

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We did some warmup and then went into a 12 Days of Yardmas board of pain

Complete first exercise and run a lap. Next exercise and the first and run a lap. Repeat ladder style. Extra points to sing 12 days of Christmas while doing it.

12 days of yardmas
1 Burpee
2 Mak Tar Jai
3 SSH
4 LBC
5 calf raises
6 squats
7 plank jacks
8 4 ct flutter kicks
9 CDDs
10 bbsu
11 Mike Tyson’s
12 merkins

When finished PAX picked up the 6 and finished rounds with them.

Ended last lap right at 715

HarryCarry gave away cookies after COT. They were laced with crack.

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The Yard – Bootcamp in cadence + DORA

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WARMUP: The usual
THE THANG:
– Exercise of YHC’s choosing in cadence + mode of transport given for 20 to 50 yds, NUR to starting point; repeat
– DORA: 100 hand release/150 low slow squats/ 200 big boys | Partner runs 50 yds, NURs back

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Flag Handoff to Hominy

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WARMUP:
– Mosey a lap
– Side Straddle Hop
– Windmills
– Moroccan Night Club
– Plank (with sharing of quotes: Mark 10:13-14,16 & Me & My House by Brantley Gilbert)
– Stretches – Explanation of My Q Philosophy

THE THANG:
– 50-100-150 Dora
– 50 Merkin
– 100 Squat
– 150 LBC
– Ladder (Run a lap after each set of exercises. Add an additional exercise each time.)
– 20 Side Straddle Hop
– 30 LBC
– 15 Squat
– 10 Merkin
– 20 Moroccan Night Club
– 10 Lunges each side
– 10 Count Bear Crawl (Walk backwards to get back)
– 10 Big Boys
– 20 Calf Raises on Curb
– 10 Carolina Dry Dock
– 20 Flutters
The ladder was more than enough to get to 7:15am. Bowser Jr and I just barely got to the 20 Calf Raises on Curb.
MARY: None
ANNOUNCEMENTS: There are still slots available for the Christmas Party. Christmas Eve morning convergence is at The Yard. 30/30 at Coach’s Box is a great AO; come out on Thursdays 5am-6pm at FMHS.
COT: Prayers for Drop Thrill’s Aunt Norma. Praises for 3D transitioning into a new job. Continued prayers for Time Machine’s family.
Additional Notes about COT: There were qty: two 2.0s. Bowser Jr, age 9 and Tap Out age 11. During COT, I sent them away from the group to have their own COT. This allows for a safe time for adult men to share and be open with things that they might not be comfortable saying around children. I put Tap Out in charge, and I gave them the following discussion questions:
– Who is your best friend, and what do you like about them?
– What are some ways that you can be a better friend?

Musical Selection:
The album: Dreamrider by Lazerhawk

Quotes:
Mark 10:13-14,16. From the New Living Translation:
13 One day, some parents brought their children to Jesus so he could touch and bless them. But the disciples scolded the parents for bothering him.
14 When Jesus saw what was happening, he was angry with his disciples. He said to them, “Let the children come to me. Don’t stop them! For the Kingdom of God belongs to those who are like these children.”
16 Then he took the children in his arms and placed his hands on their heads and blessed them.

From Brantley Gilbert’s “Me and My House”
“For me and my house, we ain’t raising kids. We’re raising God-fearing women and men.”

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Commitment to the DRP

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YHC was excited to be asked to Q at the Yard to restart my DRP after a post Thanksgiving smartsack. It is because of the accountability and commitment to the Pax that I find myself leaving the cozy confines of my bed in the morning. While my will is stronger than before, it is this opportunity to get 1% better with my fellow Pax that drives me in the AM.

Weather 28 degrees and dark but sunny by 7:15

WARMUP:

Mosey to parking lot with a moving COP including:
SSH x 10 completed 6 times
Windmills/IW x 10 completed 5 times
Mtn Climbers x 10 completed 4 times
Plank Jacks x 10 completed 3 times
Monkey Humpers x 10 completed 2 times
Seal Jacks x 10 completed once

After each round, we added an exercise and moved to a new location.

Mosey to the back of the school for light poles
At each pole:

10 merkins
10 LBCs
10 Squat jumps

Mosey to benches
10 Durkins
10 Dips
bear crawl to other side and lunge walk back

Rinse and repeat 3 times

Finish with “Death by” burpees up to 9 and some Mary
ANNOUNCEMENTS:

Read your newsletter

COT:

Plenty of gratitude and prayers shared during COT. I am inspired by the courage of the Pax to share in COT. Thank you!

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Iron Mike made me late

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WARMUP: When you stay up late to watch Tyson, you sleep too long and then the site Q takes over. When you hear others stayed up to watch as well, you don’t have any excuses.

Thanks to JCruise for stepping in to get things started!

Disclaimer was given and we did a few warmup exercises before we got going: windmills, low slow squat, merkins, and cherry pickers.
THE THANG: Pearls on a string with a tour of campus. Started with 10 and then added 20 to the 10, and so on at each stop.
1. 10 bomb jacks
2. 20 Diamond merkins
3. 30 hammers (single count)
4. 40 squats
5. 50 flutters (double count)
6. 60 calf raises (3 different ways)

The tour took us to one entrance, then down a trail path, couple light poles, and all over. It was great and fun conversation.
MARY: quick round the horn call out of exercises
ANNOUNCEMENTS: got it
COT: CSPAN style!

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Brick laying at the yard

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WARMUP: ssh, imp walkers, windmills, Peter Parker’s and shoulder taps, all in cadence
THE THANG: 2 workout stations were set up at opposite ends of the school parking lot. Each had a list of exercises/rep counts eg 40 flutters. In the middle was a basketball goal and the middle school walking track. Pax would proceed to one station and do the first listed exercise. They would return to the middle and shoot a shot. If it goes in, just run a lap and proceed to station 2 to do the first exercise there. If the shot misses, 10 derkins, then run a lap and proceed to station two. Repeat this until time.

We quit a little early and played a game of knockout – we’re bad at basketball
MARY: we went around the circle, but there were 2 set of burpees called, so Mary got a little out of control, and then the dog licked someone’s butt

We checked all the boxes today
ANNOUNCEMENTS: y
COT: y

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10th Annual Clave Boss 5k/10k Christmas Convergence

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It’s the most wonderful time of year and not for shopping and lights and eggnog but because it’s the 10th annual Clave Boss Christmas 🎅🏼 Convergence

💪🏻 🔥 🎄 💥 💪🏻 🔥 🎄

Here’s the run down:
Date: Tuesday12/24/23
Place: Fort Mill Middle School “THE YARD”
Times:
💥0600-10k launch
💥0610-5k launch
💥0715ish-Bootcamp launch (Some HIMs Qing)
💥0830ish-Poppins Sweatwaters Coffee and stuff…yes that stuff

This is opportunity to bring family neighbors and kotters out for a great morning to push yourself physically but also have awesome 2nd F.

ALL levels of PAX can do the 5k and bootcamp as it will be challenging but no man will be left behind.

Barry Manilow approved all of this and like the Honey Badger, I don’t care what the critics say.

Keep Posting!! See you In Da Gloom!

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Tabata and Poison

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Beautiful morning at the Yard!

Warmup was basic format

15 ssh
5 windmills
15 IW
15 HW
15 Mnt climbers
15 Plank Jacks
Some stretches

First routine

Pick your poison

First to 100 reps beeper goes off every 2 minutes. When beeper goes off you run to a point(50 yards) and return.

1. Merkins or Squats
2. CDD or lunges
3. Flutters or HD
4. Lbc or FM

Then mosey back towards COT

EMOM

5 minutes

5 squats 10 merkins 15 LBCs

Run

4 minutes

5 bbs 10 HD 15 Flutters.

Ended right at 7:15.

Great to be out in the Gloom. Haven’t been 100% for awhile but felt refreshed being around the guys.

Thanks for the call <@U05RN7GSDLH>!

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Throwdown at The Yard

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Statement of the F3 Mission, F3 Core Principles, F3 Credo
WARMUP: 2 laps around the parking lot with a few exercises to follow.
THE THANG:
We ran the rows of the parking lot, increasing by 5 reps at each column, starting at 5, then 10, 15, 20, 25.
On one end, Carolina Dry Docks and the other, Mountain Climbers with running in between.

Make our way to the football field and line up on one end zone:
Run 20yds, NUR 10yds, perform 1 burpee.
Run 20yds, NUR 10yds, then 2 burpees.
Run 20yds, NUR 10yds, then 3 burpees.
Do this all the way to the other end zone then finish with 10 burpees as a group.
Crawl Bear back to the starting end zone. Lots of moaning initiated by the ‘ol Crawl Bear trick.
Captain Thor: 1 Big Boy Sit Up & 4 American Hammers.
2 Big Boy Sit Ups & 8 American Hammers.
All the way up to 10:40.
MARY: See above
ANNOUNCEMENTS: Multiple fundraisers and the Christmas Party…DO IT.
COT: 5th Core Principle.

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