Category: the yard

Bubbles VQ

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WARMUP: Side straddle hop, Moroccan night club, Hillbilly walker, stretch
THE THANG: Mosey to field, Merkin, big boy, Windmill, AYG Mosey to opposite end, Shoulder tap, Squat, LBC, rinse and repeat add 5
MARY:
ANNOUNCEMENTS:
COT: Prayers and Praises

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Circle of Fifths

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WARMUP: windmills, SSH, Mosey
THE THANG: circle of Fifths: Carolina Dry Dock, Gas Pump, Dancing Chilcutt, AYG Sprint, E2K, Bear Craw, Gas Pump, Dancing Chilcutt, AYG Sprint, E2K, Bear Craw, all with 5 Burpees OYO in between
MARY: Yes
ANNOUNCEMENTS: WEP on 12/20
COT: Show to Know

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Anchor Bar’s LADDER of PAIN

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WARMUP: Five rounds of 5x IC SSH followed by 2 Burpees OYO.
THE THANG: Anchor Bar’s (Rock Region) LADDER OF PAIN. Do the first exercise, run to designated spot and back. Then do first and second exercises, run out and back. Then do first, second, and third exercises, etc.

Exercises:
1) 1 Burpee
2) 3 Big Boys
3) 6 Shoulder Taps
4) 10 Flutters
5) 15 Merkins
6) 21 Freddies
7) 28 Dry Docks
8) 36 LBC’s
9) 45 Overhead Claps
10) 55 Squats
11) 66 Baby Arm Circles
12) 78 Monkey Humpers
13) 91 Moroccan Nightclubs
14) 105 Calf Raises
15) 120 Overhead Presses

MARY: F3 is for men only
ANNOUNCEMENTS: Read ya newsletter
COT: Prayers and praises lifted

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Rollercoaster of pain

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WARMUP:
– SSH / IW / WM
THE THANG:
– Rollercoaster modified escalating suicides: 10/20/30/40 squats / MC / plank jacks / LBC
– Jack-Webb: Pushup + OH clap
– Airborne hips
MARY:
– yes
ANNOUNCEMENTS:
– read newsletter
COT:
– conducted

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Veterans Day Q

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WARMUP: Plank and stretches while some knowledge was dropped about the origins of Veteran’s Day followed by some IC stretches. Light mosey to front bus loop for 7’s between curbs. Dip to bearcrawl out, irken to crabwalk back, etc.
THE THANG: partner Dora with one pax performing exercises while other pax tan loop around track. 100 merkins, 200 squat jumps, 300 flutters
MARY: broga stretches
ANNOUNCEMENTS: Dam to dam fundraisers, turkey day and Xmas convergences, blood drive 11/16
COT: praises for 2.0 bdays, prayers for travel mercies and ailing family members

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Then there was one left…

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Put on a Ruck as The site Q/Q was the only one there and hit the tracks for some,

Quick Rucking
Running with the weighted vest
and exercises on the track that included,

LSS
Merkins
Mountain Climbers
Calf Raises
SSH
Peter Parker’s
LBCs
Freddie Mercury

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Raining 3s

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Rain kept most away this morning, but it didn’t stop us from working out and getting better. We visited each one of the light posts at the back of the school doing a set of exercises at each one.
Next, we bearcrawled and did perfect formed merkins.
Finally, we found a basketball and took shots for burpees. As Milli Vanilli sang “Blame it on the rain”, we struggled to get a shot in the basket, but we did get our burpees in.

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Cheating on Alcatraz

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YHC made a temporary escape from Alcatraz to Q The Yard.

– Quick mosey to front parking lot followed by COP…windmill, produce picker, low slow squat, merkin, up dog and down dog.
THE THANG:
– Started with a series of gauntlets. PAX formed a line arms length apart and held plank. Each PAX took turns traveling the gauntlet, stopping to do a merkin at each planking PAX. Rinsed and repeated 3 times with the following variations…swapped out Al Gore for the plank and burpees for the merkins…plank / shoulder taps and Al Gore / lunge.
– Mosey thru the parking lot to the drive behind the elementary school. Completed a round of 7s using the straight section of the drive. Hand release merkins and big boy sit-ups.
– Mosey to the “track” for a DORA…300 sumo squats, 200 Superman, 100 wide arm merkin.

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Three’s a Crowd

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WARMUP: Windmills x 10 & MNC x 10 & Imperial Walkers x 10
THE THANG: Ejercicios (spanish for work stations) 10 Reps at each.
1. Sandbag Chest Pulls
2. Merkins
3. Kettle Bell Squats
4. Over the Shoulder Sandbag throws
5. Kettle Bell Swings
6. Ruck Triceps Pulls
7. Flutter Kicks
8. Single Lunges
9. More Merkins

After two rounds, Mosey for two laps around track and back to the rounds.
MARY: 4 Count Squats (Toes, Knees, Hands, Up) ask @Mainframe his thang.
ANNOUNCEMENTS: 10 year Alcatraz Reunion and read your newsletter in spam.
COT: Stays in COT

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