Category: the yard

Moderate is just a word

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WARMUP: mosey the parking lot- dynamic movements- SSH, iw, hw, arm circles (F/B), Peter parkers, parker peters
THE THANG: mosey to side of school- 11s bomb jack- American hammers. brear crawl lunge walk length of front of school. wall sits with calf raises and big boy sit ups. go to track- run lap complete 15 merkins, 15 squats, 15 LBCs for the final 15 min. push yourself
MARY:
ANNOUNCEMENTS: bourbon and BBQ, trash pickup, bethel mens shelter
COT: prayers for surgeries upcoming for PAX and Ms, boogie downs brother Rick and his cancer, mental health for out loved ones.

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Forgot to add

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WARMUP:
THE THANG:
Station 1

  • 20 big boy sit-ups
  • 20 heels to heaven
  • 20 LBC
  • 20 American Hammers
  • 20 Mountain Climbers
  • 20 Jump Squats
  • 20 Butt kickers

Station 2

  • 20 Merkins
  • 20 Wide Arm Merkins
  • 20 Carolina Dry Docks
  • 20 Mike Tysons
  • 20 Shoulder Taps
  • 20 Dips
  • 30 Mirkins

MARY:
ANNOUNCEMENTS:
COT:

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Noah’s Ark – Just the Animals.

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WARMUP: very warm already

THE THANG: mosey around the islands of parking. Stop at one side and establish our workout area. The theme is Noah’s Ark so we did as many animal related workouts as we could do (and do it twice) because there were no solo animals. All exercises incorporated getting from one end of the lot to the other across 9 parking spaces.
First up
Alligator walk across the lot and back
25 monkey humpers on either end
Kangaroo hops (broad jumps )
Bunny hop
Take a mosey lap
Next
Animal related stretching
Down dog
Scorpion (down dog with leg up and over)
Flying squirrel
Arm circles (Eagle wings)
Row boats (to save yourself)
Last up
Crab walk
Duck walk
Gorilla shuffle (sideways)
Penguin walk

(Forgot inch worms)

MARY: flutter kicks and dying cockroaches
ANNOUNCEMENTS: yes
COT: yes

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Recess Time

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Disclaimer shared, The Yard Historian Minutes
WARMUP:
10 of each:
MNC
Wind Mills
Cherry Pickers
Hillbilly Walkers
Imperial Walkers

THE THANG:
4 Recess games of Yesterday

  • Game 1 — Red Light, Green Light: Everyone lines up on one end of the lot/field. Green Light = mosey/run. Yellow Light = walking lunges. Red Light = freeze and do 3 squats. If someone gets caught moving on Red Light: 3 burpees for everybody. Keep it moderate by making this more ridiculous than fast.
  • Game 2 — Four Square: Mark four corners roughly 20–30 yards apart. Each corner gets an exercise: 10 Merkins → 15 Squats → 20 LBCs → 10 Carolina Dry Docks. Travel between corners using different “playground transportation”: bear crawl for a short section, side shuffle, backward mosey, regular mosey. Complete 2–3 rounds.
  • Game 3 — Dodgeball Without the Dodgeball: Split into two teams on opposite sides. Q calls an exercise—plank, squat hold, Al Gore, etc. One PAX from each team races to the center and plays Rock-Paper-Scissors. Winner returns; loser does 5 reps of a called penalty exercise before returning. Next two PAX go. Completely unnecessary competition will naturally become extremely serious. 😂
  • Game 4 — Sharks & Minnows: One or two PAX are Sharks in the middle. Everyone else crosses the Yard. Tagged PAX do 5 squats + 5 Merkins and become Sharks. No tackling, diving or NFL combine nonsense—just tagging. Last Minnow standing gets absolutely nothing except bragging rights.

MARY:

  • Dips, Gas PUMPERS, Burpees, Heel Touch, Calf Raises, Merkins, LBCs variations

ANNOUNCEMENTS: Anniversary 9/29
COT:
Always stays in COT.

Recess Time

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Blue Oyster Cult & Volleyball

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Music: Amazon Playlist (curated by Jim Cooke) “Blue Oyster Cult” The playlist is long. We just listened to the beginning.

Warmup:

  • Mountain Climbers
  • Big Boy Sit-ups
  • Imperial Walkers
  • Hillbilly Walkers
  • Windmills
  • LBC
  • Mosey a lap

Dora: 80-160-240

  • 80 Merkin
  • 160 Squat
  • 240 LBC

As each partner returns from their run, the partners pause. They take a volleyball and try to bump, set or hit back and forth until there is a fault. They may then add their number of successful touches in order to take away from their numbers.

Mosey a little bit.

Elevens.

  1. Merkins & Calf Raises
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Blame It On the Boogie!!

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WARMUP: Cherry Pickers, Pidgeon Stretch, SSH,
THE THANG: Indian Run 1/2 way through back of the school. Flying Squirrels, Mountain Climbers at the half way point. Turn back around to B'ball court. Each corner had a deck of F3 cards focused on Arms, Cardio, Core, Legs. The Boogie Down soundtrack played in the background: The Jackson 5's Blame it on the Boogie, Earth, Wind & Fire's Boogie Wonderland, Jerry Lee Lewis's Boogie Woogie Country Girl.
MARY: None
ANNOUNCEMENTS: Bethel Men's Shelter, 9/11 Stair climb.
COT: Families, Illnesses, Return to school.

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Short Circuit

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WARMUP: SSH, IW, WM, HW, mosey and Broga
THE THANG: 3 circuits:
1st: Upper Body, 15 Merkins, CDD, 20 Shoulder Taps and 15 WAM x3
2nd: Lower Body, 15 LSS, 20 Lunges, 15 Jump Squats and 60 second wall sit x3
3rd: Core/other, 10 burpees, 20 Mt Climbers, flutters and Glut Bridges x3. Did modify burpees on round 2&3.
MARY: 10 6 count burpees
ANNOUNCEMENTS: Meatloaf at Bethel, Trash Pickup, lots of running opportunities.
COT: 5th core STK.

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Borrowed ideas of sweat

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WARMUP: Mosey with SSH, Hillbiliies, Lo Slo Squats, Bonnie Blair’s
THE THANG: 4 Corners with 5 Burpees in middle (plagiarized from Maximus The Fort Q a few weeks ago.
2 Rounds
15 Merkins
15 Jump Squats
15 Carolina Dry Docks
15 Big Boys

To Curb
5 Mike Tyson’s then bear crawl across to opposite curb
3 rounds

3 rounds of dips on benches.

To Hill
Triple Nickels (Copied from Casey Kasem Q at The Fort)
A pax picks an exercise
5 reps at top of hill
Run down hill
5 reps at bottom of hill.
Run up hill
5 reps at top of hill.
We made it 4-5 rounds.

MARY: Short one
ANNOUNCEMENTS: KB workout, Trash pickup, lots more.
COT: Families and marriage struggles.

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My Qshake Brings The Boys To The Yard

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Mission of F3:
To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with Circle of Trust

Credo:
Leave no man behind, but leave no man where you found him.

Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot

The Thang:
1. Light Poles:
Light Pole 1: 10 Burpees
Light Pole 2: 20 Merkins
Light Pole 3: 30 Squats
Light Pole 4: 40 Big Boys
Light Pole 5: 50 Calf Raises
➡️ MOT: Lap 1: Mosey between poles, Lap 2: Bear Crawl between poles, Lap 3: Crab Walk between poles

2. Partner Work:
P1: 20 Incline Merkins
P2: Hold plank or Al Gore
Repeat with:
20 Decline Merkins
20 Step Ups
20 Dips
MARY: She does like Qshakes so No Show
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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