Category: the yard

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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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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