Category: the yard

AC/DC – Get hype for my daughter’s volleyball game

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Musical Soundtrack: AC/DC Live Album (1991) Released Oct 27, 1992, edited for brevity.
See Amazon Playlist: “AC/DC Live F3 Workout 45 minutes”

Warmup:
– Mosey a lap
– Side Straddle Hop
– Heels to Heaven
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– LBC

THE THANG:
WANNABE A BALLER?
80-160-240 Dora. Run down and take a shot on the hoop. If you make the shot, then you get to take 10 off of your required number of reps for the current exercise.
– 80 Merkin
– 160 Squat
– 240 LBC

ALTERNATING CURRENT: Do an exercise, and then bear crawl to the line, and then nur back.
– 30 Big Boys
– 15 Merkins
– 30 Low Slow Squats
– 30 Bicycles

DIRECT CURRENT: Do two exercises, then run a lap.
– 20 Carolina Dry Docks 30 second plank
– 30 Calf Raise 20 Flutters (count on the left leg)
– 10 Mike Tysons 30 LBC
– 30 Squats 20 American Hammer

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Circle of intensity

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WARMUP:
Windmill
Morrocan nightclub
Imperial walker

THE THANG:
Circle of intensity 45 sec exercise 20 second rest
Squat jack
Side straddle hop
Windmill
Plank jack
Seal jack
You pick
Merkin
Mountain climber
Shoulder taps
Imperial walker
Flutter kicks

Run 2 laps

DORA
40 burpees
60 merkins
80 squats
100 LBC
120 side straddle hop

Circle of intensity 45 sec exercise 20 second rest
Squat jack
Side straddle hop
Windmill
Plank jack
Seal jack
You pick
Merkin
Mountain climber
Shoulder taps
Imperial walker
Flutter kicks

MARY:
ANNOUNCEMENTS:
Luka 5 km – April 12
Cannoli run – May 17th
COT:

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Moderate My A$$ Kickin April

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WARMUP: SSH, Imperial Walkers, Windmill, Moroccan NC, and Strawberry Pickers.
THE THANG:
Phase 1: Cheese shredder 2 Rounds
Phase 2: 4 Corners of Doom:
1st Corner: Peter Parkers and Lunges
2nd Corner: Shoulder Taps and Seal Jacks
3rd Corner: Donkey kicks and Carolina Dry Docks
4th Corner: Mountain Climbers and Tricep Dips
2 Rounds with reps at 10 during Round 1 and Bear Crawl as mode of transportation and 20 reps during Round 2 with mode of transportation being the Crab Walk.
Phase 3: Dora:
100 Merkins
200 Squats
Clock was the other partner not doing exercise would run from one end of parking lot to the other.
Phase 4: Sprint
Everyone sprinted from one end of parking lot to passing the striped crosswalk. Winner chose an exercise. Kodak won and made everyone do 10 burpees.
MARY: She was afraid and didn’t show up
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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4-Square fun at The Yard

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WARMUP: SSH, ImpWalk, Windmills, yoga-Merkins

THE THANG:

Appetizer:  
• Buy-in: 10 Lt. Dan (IC)
◦ OYO after this
• To end of lot: “Cocaine Bear crawl“
◦ Every powder-lines x 1-2 merkin each…
• Cash out: 10 Lt. Dan OYO

First course:

Dribble Sprints Fun
• PAX in a circle.
• 1 PAX dribbles 2 basketballs ? around the circle while everyone else performs the following exercises:
◦ SSH, LBC, WM, IW, HW, etc.

Second course:

Caterpillar-Relay” –  -ball-pass Indian runs: pax lay head-to-foot in long line, using only feet, pass ball over head, then jump up, run to join end of line.

Main course 4-square (Basket-Ballz); sidewalk chalk to seal & # 2 spaces, timer. 1 min. On/20 sec. Off. [alt: “Triangle of Doom” if fewer PAX]
• 4 pax play ES/MS style 4-square.
• Whoever is out moseys a lap before joining end of Queue
• Extra pax in Queue doing pain during 1-min & resting / shifting up during 20 seconds
• Queue stations go easiest to hardest (I.e. #1 in line does MNC)
• 1-MNC, 2-windmills,3-Imp.Walkers, 4-LSSquats….

MARY: one legged LBC complex, Shakira

ANNOUNCEMENTS: Luca 5K, cannoli run in May, other newsletter items

COT: held… Praises for youth sports victories and 2.0 birthdays

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5.5 tested The Gauntlet

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WARMUP: Dynamic Warmup included Butt Kickers, High Knees, etc. Then SSH, Hillbilly Walks, Mtn Climbers. Ended with 5 Burpees OYO
THE THANG: Mosey to loading dock for the Gauntlet (stolen from a Pusher Q many years ago). 10 exercises, 1minute AMRAP, 30 seconds rest. Exercises included SSH, Merkins, Squats, CDDs, Seal Jacks, etc.. Right down how many reps you did in a minute.
Then mosey to drop off lane for a classic Dora. Back to the loading dock for Gauntlet round 2. See if you can do one more rep than round 1.
MARY: No time for Proud Mary
ANNOUNCEMENTS: Blood drive
COT: Prayers for marriages, kids and community

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Finding Geometrical Objects at the Yard

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Disclaimer Given
WARMUP: x10 = WindMills, Pineapple Pickers, Hillbillies Walker, Imperial Walker
THE THANG: 12 Stations for Geometric Circuit, 12 Reps at each Station, Followed by a lap around the track! Rinse and Repeat
LBC
SQUATS
MERKINS
AMERICAN HAMMERS
DONKEY KICKS
CAROLINA DRY DOCKS
CALF RAISES
OVER HEAD CLAP
BOMB JACK
FLUTTER KICKS
MOUNTAIN CLIMBERS
MOROCCAN NIGHT CLUBS

X4 Circuits and Laps
MARY: she couldn’t be found
ANNOUNCEMENTS: trash pickups, convergence, jeager, read da news letters
COT: Always Stays in COT

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Not at all easy this Saturday morning

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Five brave men weathered the cold Saturday morning and made it to the Yard for a YHC led beat down, and arrived two minutes before the start time.

Warmorama:
After a quick circle on the tracks, Floatbridge led us for some warm up exercises with,

Side straddle hops
Imperial Walkers
Moroccan Nightclubs
Seal Jack’s
And more…

The Thang:

High knees then sprint
Lunge walk and sprint back
Toy Soldiers then sprint back
Butt Kickers and Sprint back

We headed to the benches for some,
Step ups – 25 each leg
Followed by different flavors of calf raises 20 each

Then back to the basketball courts for,
7s
CDD & Squats
Merkins & Lunges
Mountain Climbers & Bomb Jacks

Mary’s
Burpees
PAX choice round Robin

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State law trivia

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WARMUP:
– overhead clap
– Moroccan night club
– Side straddle hop
THE THANG:
Bucket of trivia pain
– wrong answers = 5 jump squats
– Read the exercise
– PAX does the exercise will one person dribbles the basket ball to the cone and back
– 8 total exercises
– next station
– 20 burpees
– 40 merkins
– 50 squats
– 60 side straddle hop
went on a run to find Jcruise. He was rucking.
MARY:
ANNOUNCEMENTS:
COT:

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12 Days Of Valentines

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After warming up we dove into twelve days of Christmas… wait Valentines!

1-run
2- Wide Arm Merkins
3-Jump squats
4-LBCs
5-Diamond merkins
6-Imperial walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (10 each leg)
11-Merkins
12-Burpees

Most got their sweat on. Thanks for coming out and letting me lead.

The Thrill is gone.

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The Joker’s Wild With Burpees

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WARMUP: Abe Vigoda, Imperial Squat Walker, Mosey back & around traffic pylons, SSH,
THE THANG: Mosey to b-ball court. 4 corners equipped with F3 cards. Each corner focused on Cardio, Core, Legs, Upper Body. Nur, Ru, Side Shuffles in between each set. Soundtrack: Hall & Oates, Pat Benatar, Tom Petty, Neil Young,
MARY: Gas Pumper, Freddy Mercury, Protractor, Rosalita.
ANNOUNCEMENTS: Cannoli Run, Damn 2 Damn, Jaeger, T-Claps for <@U01ABNC7YLU>’s newborn Grand Daughter.
COT: Prayers for Guidance, Heath, Wisdom

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