Category: the yard

Plates of Pain

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WARMUP:
SSH
Low Slow-ish Squats
Tempo Merkins
Moroccan Nightclubs

THE THANG:

The plates of pain:
Partner up
One partner does 5 squats, 5 merkins, 5 big boys ad infinitum.
Other partner moseys to one the (paper) plates of pain and does the exercises written on it. Partners then trade off. Once each partner has done the exercises on a plate they move to the next plate. MOT is done out and back.

1. Bear Crawl – 15x Carolina Dry Docks
2. Sprint – 15x Box Jumps
3. Lunge Walk – 20x Bonnie Blairs
4. Broad Jump – 15x Donkey Kicks
5. Duck Walk – 30x Monkey Humpers
6. Nur – 30x Calf Raises (10 regular, 10 wide, 10 pigeon-toed)
7. Karaoke – 10x Side Lunges each leg
8. Crab Walk – 30x Lonely Cowboys

MARY:
Ab Lab

ANNOUNCEMENTS:
Bethel

COT:
Yes

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What’s In The Cards For Today?

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WARMUP: Abe Vigoda, Cherry pickers, merkins, SSH, Imperial Squat Walkers, MNC, Hillbilly Walker
THE THANG: Mosey to gridiron, turn on the “boom box” for some tunes, pick a card at each corner of the field, 10 reps per card, 25 reps per royal, 100 reps per Ace. Run in between each corner.
MARY:
ANNOUNCEMENTS: Bethel Men’s Shelter July 4th cookout, Care Center lawn maintenance, Cannoli Run next weekend.
COT: Prayers for Brother In Law whose in hospice care. safe travels.

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Mixed bag at the Yard

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Started with a short mosey, zig zag thru the bollards, then circle up for a warm up of: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches. All in a variation of 10-15 reps I/C.

Thang 1: Mtn Climber relays. Three cones, do 20 m/c at #1, 30 at #2, and 40 at #4; run back to base line.

Thang 2: Bench work. Did step ups, derkins, butt touch sqts, inline merkins, dips, calf raises.

Thanks 3: Prison yard burpees. At half basketball court, Start with 6 burpees in corner 1, bear crawl to corner 2, 5 burpees, keep going around/down in burpees.

Thang 4: Four-corners Street walker style
Four corners/cones: 1st= 10 merkins, 2nd=20 LBCs, 3rd=30 monkey hmprs, 4th=40 SSH. Routine is: cone 1, then back to start line, then cone 1, cone 2, then reverse to cone 1 again and back to start line; then cone 1, cone 2, cone 3, then reverse: cone 2, cone 1, start line; then cone 1, cone 2, cone 3, cone 4, then reverse: cone 3, cone 2, cone 1 then start line. Results in: 70 merkins, 100 LBCs, 90 Monkeys, 40 SSH.

Short Mary round

COT

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Bubbles Everywhere

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WARMUP: SSH, Cherry Picker, Mosey
THE THANG: Mosey to A: 11s with Merkins & Big Boys; Mosey to B: Wall Sit while each PAX runs a lap including 3 Burpees; Mosey to C: Partner for a Mosey/Squat/Al Gore DORA; Mosey to COT
MARY: A few to add reps
ANNOUNCEMENTS: Several
COT: Life shared, prayers lifted

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Hard Core

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WARMUP: Disclaimed the group and we started to Mosey around the COT parking lot. While moseying we did some buttkickers, high knees, & karaoke. Made it to the 1/8 mile track area and circled up. Performed SSHx7inCadence, 1 burpee oyo, WindMillsx7inCadence, 2 burpees oyo, CherryPickersx7inCadence, 3 burpees oyo, HillbillyWalkersx7inCadence, 4 burpees oyo, & ImperialWalkersx7inCadence. Group was ready to roll.

THE THANG:
AB BOP:
100 – LBCs
90 – Flutters
80 – Freddy Ms
70 – American Hs
60 – Mountain Climbers
50 – Reverse Crunches
40 – BigBoySitups
30 – Straight Lower Leg Lifts
20 – V-Ups
1 minute plank

Starting at the top of the list PAX were asked to take a lap around the 1/8mile track after completing the 1st exercise. While running the lap PAX started with 1 burpee and then half way around completed 1 burpee. Burpee counts increased by 1 for every lap. 10 Exercises = 520 total reps, 10 laps = 110 total burpees. Add in the warmup mosey and we covered 1.5miles.

MARY: No time

ANNOUNCEMENTS: AMRAP for Autism, Mike Doty Memorial Run, 427 burpees on 4/27, Rock Hill 10yr Anniversary, Trash Pick Up o 4/27, Jaegar on 5/11.

COT: Show to know.

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Seal Humpers and More?

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WARMUP: Imperial Walkers, Hillbilly Walkers, Windmills, Toy Soldier, Karaoke, Shuffle, Down Dog and Honeymooner
THE THANG: Jack Webb Theme w/iterations in each set and a short mosey in between. Dry People, Peter Parker Mercury, Seal Humpers, Calf Merkins, Low Slow LBCs and Overhead Rosalitas.
MARY: Included an appearance by J-Lo and some more broga including the Reverse Pigeon.
ANNOUNCEMENTS:
COT:

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Substi-Q Ladder-O-Pain

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*WARMUP:*  SSH, Cherry Picker, Mosey
*THE THANG:* Ladder-O-Pain
#1, RUN, #1 & #2, RUN, etc…
1. Burpee x 1
2. Big Boy x 3
3. Shoulder Tap x 6
4. Flutter Kick x 10
5. Merkin x 15
6. Freddie Mercury x 21
7. Carolina Dry Dock x 28
8. LBC x 36
9. Overhead Clap x 45
10. Squat x 55
11. Baby Arm Circle x 66
12. Monkey Humper x 78
13. Moroccan Night Club x 91
14. Calf Raise x 105
15. Overhead Press x 120

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Where’s the Rain?!

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WARMUP: SSH, Imperial Walker, Windmills, moseys
THE THANG: Agility runs, 7 Burpees-People’s Chair, 2 rounds of Tabata legs, chest and core
MARY: Thunderstruck Plank Jacks
ANNOUNCEMENTS: Read your newsletter
COT: Culture Club grand baby arrived yesterday. Harry Carry’s 2.0 has Trumpet audition at Winthrop, JCruise has a donor lined up for Winthrop Music/Arts department that will match 3x small dollar donations, I suggested Band Camp get pledges for each mile he Bear Crawls in March.

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Where’s the Rain?!

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WARMUP: SSH, Imperial Walker, Windmills, moseys
THE THANG: Agility runs, 7 Burpees-People’s Chair, 2 rounds of Tabata legs, chest and core
MARY: Thunderstruck Plank Jacks
ANNOUNCEMENTS: Read your newsletter
COT: Culture Club grand baby arrived yesterday. Harry Carry’s 2.0 has Trumpet audition at Winthrop, JCruise has a donor lined up for Winthrop Music/Arts department that will match 3x small dollar donations, I suggested Band Camp get pledges for each mile he Bear Crawls in March.

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