Category: the yard

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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CT Spare Key Beatdown

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WARMUP:
Abe Vigodas
Side Straddle Hops
Merkins
Honeymooners
Downward Dogs

THE THANG:
Indian Run with 5 merkins

Dora
50 Burpees
200 Squats
200 LBCs
200 Imperial Walkers
50 Wild Cards from the deck

MARY:
LBC and Walkers were enough

ANNOUNCEMENTS:
Convergence at #ao-sweep-the-leg Monday.
Q school 3/1

COT:
Prayers for marriages
Prayers for health

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Taste of CT Workout

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Warmup
Abe Vigodas
Alternate toe touches,
Merkins
Michael Phelps
side straddle hops
Honeymooners and downward dog calf stretches

Partner workout.
– Short Mosey to road near school
– one pax starts to work on a team effort of 150 burpees while the second pax runs backwards across the parking lot, does a “Bobby Hurley/Lionel Simmons (who’d scored more than Bobby in his career)” then runs back across the parking and switch.
– After 150 burpees, onto 300 squats onto 200 big boy sit ups, then onto 200 Imperial Walkers.

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Hidden Karma on MJs B-Day

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WARMUP: SSH X10, Baby Arm Circles X 10, Cherry Pickers X 10, Short Mosey, High Knees, Karoake, with a 7 (dips & Derkins) on the back benches. Mosey to Bball court.

THE THANG: 4 corners at each 3 pt line. Each station began with 6 Bobby Hurleys (honoring Michael Jordan’s birthday – remember the 6 threes he hit in the first half of the Finals back in 90?) Station 1: 10 Shoulder Taps in cadence then run, Station 2: 20 big boys (yes 20) then lunge walk, Station 3, 20 Merkins then NUR, Station 4: 10 LBCs in cadence then bear crawl. Plank for the 6. Then reversed the transport mode and direction. Crawl Bear, Run, Reverse Lunge Walk, NUR. Plank for 6.

Mosey to back drive. Had 9 toys under a blanket (3 sand bags, 2 Cindy’s, 1 curl bar, 1 KB, 1 Case of Water, and a Jump Rope. Pax rotated stations of labeled exercises with about a 80 yard out and back run. Totaled about 16 rounds.

Mosey to COT for 10 in cadence mak tar jyes
MARY: Nah.
ANNOUNCEMENTS: Cannoli Run, Christmas Party
COT: Prayers lifted.

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Prison Break

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Several pax were delayed this morning due to the police presence along Springfield Parkway. Warm-ups were performed in the parking to make sure an FNG did not arrive, dressed in orange or black and white stripes. Typical exercises – SSHs, Imperial Walkers, Wind Mills, Plank Stretches, Peter Parkers, Parker Peters.
Next, we moseyed to the end of the road at the back of the school. It took a couple minute to explain, The Traverse. Partner exercise – Partner 1 runs to the next light pole, 5 squats, back to partner 2, both run to the next light pole, partner 2 runs next light pole, 5 squats, back to partner 1. Continue pattern back to the school.
Once back to the school, we did a series of exercise combinations in the parking lot. Lunge walk, squats; Reverse lunge walk, Calf raises; Bear crawl, merkins; Crawl bear, CCDs; Crab walk, LBCs and Burpees broad jumps.
For the remaining time, we did two rounds of step ups, derkins, and dips followed by a lap around the parking lot. With two minutes left, we had time to burpee broad jump to the flag.

Great job men!

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