Category: the yard

Reverse Aging Mechanism

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WARMUP:  Slight Yog (soft j) to warmup area behind the school.  Comprehensive group of exercises designed to ready the mind, body, and spirit for the workout ahead.   Plus stretching.

THE THANG:  Three rounds of Rugby Sprints [trademark] which have been documented in medical journals [citation needed] to reverse the aging process.  Have you ever actually *seen* an old rugby player?!  ….exactly.  

Then we headed to the entrance hill for partner work:  

P1 – flying squirrels.  
P2 – down and back.  
Flapjack
Rinse/Repeat
How long?
No idea.  🤷🏻‍♂️

That got old quick

[annnnnd queue rain]

Hey – let’s do some step ups under some cover!

What else can we do under some cover?

Wall Sits?   Sure!

Anything else? ….hmmmm never too early for some….⬇️

MARY:  Rotating Q of various ab exercises….under some cover

ANNOUNCEMENTS:   Mental Battle March!   Drop Thrill Qing all over the place.   Can’t do this life alone – get out there and support each other.  

COT:   Welcomed back Dictator after 18 months away (stick-tap to Shady for apparently being annoying AF pestering him to come back out – his words – not mine).   Let’s not take F3 for granted, gents.  Imagine if you didn’t have it as an option in your life.  Appreciation!   Thanks to Bitcoin for the opportunity.  Aye!

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Tour de BackYard Shenanigans

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WARMUP: SSHs followed by Windmills – it is F3. Picked some cherries, did some walkers, visited a night club, ground work.
THE THANG: did a tour de Yard – ain’t never been there before. Worked some stations with a defunct timer…
Man Makers, slam ball, rows, kettlebell snatch, curls, press flutters, merkins, shoulder press, we were going to do some hockey stick extensions, but said hockey sicks were forgotten
MARY: lots of Mary – pax choice – squat Mary was a new one to me – must be a Yard thing.
ANNOUNCEMENTS: viva la Murder Bunnies
COT:

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I Stole Boss Hogg’s Q

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WARMUP: 5 Merkins, SSH and 7 Windmills
THE THANG: I stole Boss Hogg’s 10
Station Workout- cumulative 10 reps Flying Squirrel, Merkins, Big Boy, Squat, Shoulder Taps, LBC, Flutters, Plank Jack and Lunges, running a lap after each station

MARY: None
ANNOUNCEMENTS:
COT

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Hip Hop Hooray

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We had 9 HIMs post at The Yard for an old school Hip Hop Hooray, playing cards beatdown with a Boogie Down Productions Old School straight up Hip Hop soundtrac :

WARMUP: Abe Vigoda, Breakdancing Merkins, Cherry Pickers, Drill Instructor, Flying Squirrels, Imperial Squat Walkers

The Thang:

Mosey to Light Pole #1- Pick a Card/workout 3x

Mosey To

Light Pole #2 Pick a Card/workout 3x

Mosey to

Light Pole #3 Pick a Card/workout x3

Picking a Royal card- 20 reps

Picking a card #-10 reps

Picking an Ace-100 reps

Backward Lunge, Backward Run (NUR), Burpees, Bulgarian Split Squats, Calf Raises, Merkins, Mountain Climbers, Oblique Crunch, Plank Jacks, Rosalita, Smurf Jacks, WW II Situps

COT

Old School Hip Hop FNGS:

Afrika Bambaataa-Planet Rock

2 Pac-Changes

Biz Markie-Just a Friend

Coolio-Gangsta’s Paradise

Fat Boys-Fat Boys

House of Pain-Jump

Ice Cube-It was a Good Day

KRS -One-Step into A World

LL Cool J-Mama Says Knock You Out

MC Search-Here it Comes

Naughty By Nature-Hip Hop Hooray

Rob Base-It Takes Two

Tone Loc-By popular request by Tater!!#backblasts #ao-the-yard @Senator Tressel @UHaul @tater @Peabody @Barry Manilow @oldbay (edited)

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HIP HOP HOORAY!!

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Hip Hop Hooray (Name O’rama Video)

We had 9 HIMs post @theyard for an old school Hip Hop Hooray, playing cards beatdown with a Boogie Down Productions Old School straight up Hip Hop soundtrac :

WARMUP:  Abe Vigoda, Breakdancing Merkins,  Cherry Pickers,  Drill Instructor, Flying Squirrels, Imperial Squat Walkers

The Thang:

Mosey to Light Pole #1- Pick a Card/workout 3x

Mosey To

Light Pole #2 Pick a Card/workout 3x

Mosey to

Light Pole #3 Pick a Card/workout x3

Picking a Royal card- 20 reps

Picking a card #-10 reps

Picking an Ace-100 reps

Backward Lunge, Backward Run (NUR), Burpees, Bulgarian Split Squats, Calf Raises, Merkins, Mountain Climbers, Oblique Crunch, Plank Jacks, Rosalita, Smurf Jacks, WW II Situps

COT

Old School Hip Hop FNGS:

Afrika Bambaataa-Planet Rock

2 Pac-Changes

Biz Markie-Just a Friend

Coolio-Gangsta’s Paradise

Fat Boys-Fat Boys

House of Pain-Jump

Ice Cube-It was a Good Day

KRS -One-Step into A World

LL Cool J-Mama Says Knock You Out

MC Search-Here it Comes

Naughty By Nature-Hip Hop Hooray

Rob Base-It Takes Two

Tone Loc-By popular request by Tater!!

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Mix it up…

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After the standard detailed disclaimer by YHC, short mosey to warm-o-rama

WARMUP:
All below excercises in cadence,
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
After Warm-o-Rama, run to the benches for,
50 Step ups OYO

Run back to the running track area for,
Toy Soldier/ Run back to start
Lunge Walk/ Run back to start
Karaoke Walk/ Run back to start
Side Run/ Run back to start

Then for some partner Dora work with two teams.
100 LBCs
100 Calf Raises
100 Arm Raises
100 Squats
100 Carolina Dry Docks
100 Lunges
100 Mountain Climbers
100 Skipping Without Rope
100 Shoulder Taps
100 Freddie Mercury
100 Merkins
100 Monkey Humpers

MARY:
No time for dedicated Marys at the end.

ANNOUNCEMENTS:
Coffeteria and D2DB10k Packet pickup

COT:
Prayers for family and friends

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MLK Tribute

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5 men showed up at The Yard on a cold ,breezy morning. Warm-ups started at the basketball courts with SSHs, Windmills, Imperial Walkers, Squats, and MNCs.
Next, we honored MLK with 15 burpees for his age when he entered college. He was only 39 years old when he passed away. I read his heart was in the condition of a 60 year old, mostly due to stress (he was also a smoker). Next, we moseyed to the back parking lot for a round of DORA (Merkins, Squats, LBCs). More MLK facts, over 700 streets, parks are named after this great man. He also made over 1500 speeches over his lifetime. Back to the basketball courts, dips on the wall, lunge walk to the basketball goal, reverse lunge walk to the foul line for 10 Bobby Hurleys (NC State graduate according to Boogie Down). We completed three round before time was up.
Back to COT.
MLK was an amazing man. We each have an opportunity to make an impact in this world, more importantly, in our community. We just need to take a step forward and act.

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Working Hard at the Yard

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WARMUP: Disclaimer was disclaimed and we started to mosey. Goal of warm up was to cover 1 mile with various exercises along the way. Exercises while moseying – karaokes, high knees, and butt kickers. First stop during warm up was by the front of the school. Low slow squats x10 in cadence and mountain climbers x12 in cadence. Then we partnered up, cumulative rep count of 100 with each partner doing alternating sets of 10 reps. While partner A was performing 10 step ups partner B was holding a wall sit. Keep switching until you hit 100 reps total. Moseyed to the next area for similar routine to warm up upper body. Partnered up, 100 cumulative reps, this time while partner A is performing 10 merkins partner B held 6 inches. Moseyed to a 3rd area for a similar routine for core. Partnered up, 100 cumulative reps, partner A performed 10 sit-ups while partner B performed flutters. Goal was met as we covered 1 mile.
THE THANG: Moseyed to the track layout in the bus parking lot. Created 2 routines to be completed in alternating fashion.

Mini MP, running with push ups around the track.
10 – Diamond Merkins, run 2 laps
15 – Derkins (feet on curb), run 2 laps
20 – Merkins, run 2 laps
25 – WideArm Merkins, run 2 laps

Routine on the inside of track layout:
Bear Crawl from the inside of the track layout to the middle of the oval (to the basketball hoops). Complete the listed exercise and the bear crawl back to the track layout. Exercises were:
10 – Split Lunge Jumps
15 – Jump Squats
20 – Squats
25 – SSH in cadence

Alternated by completing the first phase of the mini MP routine and then move right into the 1st phase of the bear crawl routine. Keep alternating until all 4 phases are complete. Ended right at 45 min, maybe went a few seconds over.

MARY: N/A
ANNOUNCEMENTS: Blood drive, Bethel Men’s Shelter, Mental Health Awareness WOD, read your news letter.
COT: Love is a choice. What kind of choices are you making?

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What’s that noise?

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Yard Q
12 31 20 22

Warmup
12 SSH
31 Moroccan NC
20 imperial walkers
22 hillbilly walkers
12 mountain climbers
31 LBC
10 merkin (20)
22 low slow squat
12 windmills
31 overhead claps
20 calf raises
22 raise the roofs
12 Bobby Hurley
31 American hammers
20 Freddie Mercury
22 flutters
25 CCDs

365 reps

Thang
Pick PAX
best accomplishment
One thing could have done better
Name exercise 22 reps
Do exercise then move to next pole or something

Hip flexors

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