Category: the yard

12 Days of Christmas

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WARMUP: stretches; windmill praises (Pope Francis (85)), Boxer Squats (Chuck Liddell (52)), Jump Ropes Manny Pacquiao(43)), Evil Squats (Milla Jovovich (46))
Bear Crawled across the basketball courts, 20 big boy twists, bear crawl back and 20 more big boy twists
THE THANG:
1 lap around the courtyard track
2 burpees
3 big boys
4 monkey humpers
5 squats
6 flutter kicks
7 bobby hurleys
8 Mt Climbers (4ct)
9 Plank Jacks
10 SSH (4 ct)
11 Lunges
12 Merkins

MARY:
ANNOUNCEMENTS: Newsletter
COT: Prayers for family members, and travel during the holidays

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Mississippi Mud

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It was a chilly morning in The Fort, but the firey mumble chatter kept us all warm. So did the pain!

After a plethora of warmup exersices we were off for some wall work.

The Ascending Testicles (not so distant cousin to Balls to the Wall)

15 Degrees – 10 Derkins
45 Degrees – 10 Derkins
Balls to the Wall – 10 Derkins

Then a round of The Australian (aka decline mountain climbers

We then moseyed over to the track to celebrate the birthday of our beloved state Mississippi.
Fun Facts: Mississippi joined the Union as the 20th state on December 10th 1817 and gets its name from the Mississippi River, which forms its western border. Mississippi is known for being the birthplace of American blues music and is also famous for its fertile soil, which makes it an agricultural powerhouse, as well as for its catfish farming industry.

The Thang:
18 of one exercise, run half a lap around the track. Then 17 of the same exercise, and run the other half of lap (year 1817). We worked our way all the way down the list.

M – erkins
I – material Walkers
S – ide Straddle Hops
S – it Ups
I – nch Worms
S – holder Taps
S – umo Squats
I – ron Mike Tysons
P – eter Pointers
P – eter Parkers
P – eter Pointers
I – mperial Storm Kickers

Back to COT

-JWow

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Pole Work makes the Goal Work

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WARMUP: Some normal stuff
THE THANG: Split into 4 groups of Pax to run the poles. Pole 0: 10 KB Swings while rest of group does Seal Jacks, Pole 1: 10 Merkins, Pole 2: 20 Squats, Pole 3: 30 Plank Jacks, Pole 4: 40 Flutters. At least 4 or 5 rounds were completed by all.
MARY: LBCs, Protractor, Hello Dolly and then the classic Hive finishing move: Airborne’s hip destroyer
ANNOUNCEMENTS: Coffeeteria at Panera during the winter, Shovel flag handoffs this week on Wednesday, Serving at the shelter this week, and final highway clean up next week
COT: Take time today to love those around you because you don’t know when is the last time

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Merkin 200 at the Yard

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Short mosey to start
Warm-up: SSH (I/C 20x), Windmills (I/C 8x), Imperial Walker (I/C 15x), Moroccan N/C (I/C 15x), Mountain climbers (I/C 15x)
Six count burpees (5x)
Short mosey run
Routine #1: Prison Yard Merkins: at a half basketball court do 10 merkins at one corner, bearcrawl to next corner and do nine merkins, keep going around until finish with one merkin (from 10, the total merkins here is 55).
Short mosey run
At the benches:
Step ups (10 each leg, OYO)
Derkins (15, single count)
Butt Touch Squats (15x)
Incline merkins (15, single count)
Calf raises (I/C 20x)
Dips (I/C 15x)

Short mosey run to fire access road
We ran a short bit and then stopped and did a push up exercise, rinse/repeat.  Some ten counts in between.  The push ups were:
HAND RELEASE (15 single count)
WIDE ARM (15)
DIAMOND (15)
CURB RIGHT (10)
CURB LEFT (10)

Short mosey again, stopped and did:
Toy soldiers, stopped and did monkey humpers
Lunge walk, stopped and did bobby hurleys

Short mosey run
Another push-up exercise bit:
HAND RELEASE (10 single count)
WIDE ARM (10)
DIAMOND (10)
REGULAR (10)

Short mosey to last push-up-related bit:
Six count burpees (5x)

Mary: Freddies, LBC
Fini, COT
Thanks to all for joining me on the day I hit 200 F3 posts in 2022.

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Chatty Cathys Coming Thru!!!

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Pyramid of pain
Do 5 Merkins run a lap
5 merkins, 10 squats, run a lap
5,10,15, run a lap
…
All 6 exercises run a lap
Now drop SSH and work back down. 5,10,15,20,25 run a lap
…
5.10 run a lap
5 merkins run a lap
If you do all of it the totals are to the right

5 merkins. 55
10 squats.  90
15 calf raises. 105
20 LBCs.   120
25 Moroccan nightclubs. 75
30 SSH.  30

Wall sits for a few minutes
7 minutes of Mary

To round it out we did 5 merkins in warmup and another 10 in Mary to get 70 for those doing Shieldlock challenge

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Rain Rain Go Away!!

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WARMUP: SSH, Merks, Cherry Pickers, LBCs, Squats, Over-head Claps, and …..a slow mosey.
THE THANG: Multiple Pain Stations all completed in cadence- 3 sets at each location ( varying reps) – Pax took turns leading the cadence. Preceded by a skill challenge:
Free throws were mixed in for the Pax – Basketball and a Hoop at the Yard were made available for a random testing of the Pax skills at the free throw line.  Penalties for missed shots were Bigboys, Squats and Merks.  6 Pax shot – with only Dojo sinking the shot.  Penalty sets completed w some mumblechatter.
Mosey to the turf football field where Barry took the Q stick and led the group on a 100 yd scoring drive with only mins left in the beat down.  
A bevy of bear crawls and Toy Soldiers challenged the pax in the gloom! Nice work closing out the day!
These pax started their Saturday plus 1!

MARY: no time
ANNOUNCEMENTS: Skeet shoot sign up, blood drive sign up, bourbon tasting, and read newsletter!
COT:Prayers for health, healing, and Life’s lessons.

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T E Y H R D A

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17 enjoyed my Q at the yard on Saturday Oct 22.

We stretched a bit at the beginning and then moseyed to start a Thang from a weinke I had done at the Yard three years ago.

Paired up

We ran to the back driveway and at each light pole was an assignment. Each pole had one letter of THEYARD, except for the excitement that the letters were out of order. You had to Jog to find the next letter. Lots of grumble.

T
Donkey kicks (10)
Merkins (10)

E
LBC (25)
Dying Cockroaches (25)

Y
Mountain climbers (25)
Grave diggers (20)

H
SSH (25)
Burpees (5)

R
Box cutters (15)
Burpees ( 5…yes more burpees)

D
Bobby Hurley’s (10)
Hello Dolly’s (20)

A
Squats (30)
Lunges (15 ea)

Overall I would say it was a big hit and everyone loved my Q. I’m sure I’ll be asked to Q again in the near future.

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Just What the Doctor Ordered

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WARMUP: Short mosey to side lot for COP
THE THANG:
COP:
SSH x 20, merkin x 10, windmill x 15, downward/upward dog x 2, squat x 20, large arm circles x 20, small arm circles x 20. burpees x 7

Line up in groups of 3:
40 yd sprints with short recovery (5 reps) (take a 10 ct)

Mosey to the artificial turf for Jack Web (1:4 ratio, 10 reps). This was planned for only 7 reps, but Bowser and Ironclade pushed us to do 10. Well done, young men!

Mosey to the school building for several sets of people’s chair, wheelbarrows, lungewalk, crabwalk, and bearcrawl.

10 monkey humpers prompted by Uhaul who was rucking past the pax.

‘Secret Service detal’: around Uhaul for a bit as the pax moseyed back to the large parking lot for Mary.

MARY:
Freddie Mercury x 10, Boat and Canoe x 5, LBC x 20, Superman x 2, Body destroyer to close it out.

ANNOUNCEMENTS:
F3 Charity Shoot to benefit Ft. Mill Care Center on Nov 11
Bourbon tasting to benefit Ft. Mill Schools on Nov 18
Please sign up if you plan to attend so organizers get a head count. Thanks to Change Order and Cyclops for their leadership and commitment to 3rd F.

COT:
Following a really crappy day at work, and a sleepless night because of it, today’s Q could not have come at a better time.
It was already scheduled several weeks ago, but perhaps a higher power was at work here, knowing that today was the day I really needed it. I knew I would feel better after some physcial exercise, but the pax who provided me with a laugh or kind word really put me back in the right frame of mind. At the close of COT, I felt 100% better. Thank you, men!

We had a great group today and the mumble chatter and jokes made for a really fun workout. It was a pleasure to lead the group as always, and I’m truly thankful for the pax of F3. I gotta give a shoutout to our juniors, Ironclad and Bowser, who are regulars at our Saturday workouts and are developing a really good habit for life. Keep up the good work, guys!

Prayers for the F3 Pax affected by the deaths or illnesses of mothers and grandmothers (Bassomatic, Boogie Down, Uhaul).

Prayers for my friend Joe with cancer and the continued recovery of my co-worker Justin (Covid). Traveling mercies for the several HS band students on the road this wknd for competitions.

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Not just crazy 8s….

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WARMUP: ring of fire, plus 75 calf raises to celebrate Sammy Hagars 75th birthday

THE THANG:
The men enjoyed the soundtrack to my fav Halloween movie, Maximum Overdrive. (Filmed in and around Wilmington).

That meant 45 mins of AC DC. (Solid!)

Ludicrous 8s
8 each of:
Am hammer
Squat
Hello Dolly
Bomb Jack
Merkin
Lbc
Hillbilly
Big boi

Run figure 8 to ends of track

8 rounds

11s on the hill
Shoulder taps/squats

MARY: no time for Mary. We were hustling.
ANNOUNCEMENTS:
COT:

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Count the right only

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WARMUP: mosey brogaish things, @reaper stuff, few other things
THE THANG: a little 4 corners around the track 15ish was the count for all. Mostly for those requiring right side counts only. Merkins, mtn climbers, shoulder taps. Little mosey squats calf raises and monkey humpers; mosey then SSH seal jacks and overhead claps; mosey abs stuff big boys weezy Jefferson’s and that other exercise I couldn’t remember yeah bicycle somethin. Mosey over to benches for dirkins and dips. Did a pledge of allegiance somewhere in there with some rebel merkins
MARY: not much time left for American hammers and upright flutters. Oh yeah those were Freddy mercurys we did earlier.
ANNOUNCEMENTS: finally Fogertys trash pick.
COT: marriages and health concerns for a few.

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