Category: the yard

Veterans Day Q

Leave a comment

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

TClap |
0

Then there was one left…

Leave a comment

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

TClap |
0

Raining 3s

Leave a comment

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.

TClap |
0

Cheating on Alcatraz

Leave a comment

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.

TClap |
0

Three’s a Crowd

Leave a comment

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

TClap |
0

Buffet at the Yard

Leave a comment

Six pax at the Yard on a beautiful morning.

Began with a mosey run around the bball courts.

Warmup: SWIMLAPPs: SSH, Windmills, Imperial Walkers, Moroccan N/C, Low slow squats, big arm circles, Peter Parkers (all I/C to 10), followed with some plank stretches.

Mosey run.

Fish Tacks: do movement until told to halt, then do exercise yelled out, we did: Toy soldiers – Bobby Hurleys; bear crawls – merkins; lunge walk – smurf jacks.

Mosey run.

Bench work: step ups, incline merkins, dips, calf raises, butt touch squats (all I/C to 10)

Mosey run.

Munitions work: bear crawl to the factory (30 feet away) and then do:

Burpees (5x); OH claps (10X); Merkins (10x); big boy sit ups (10x); Squats (10x). then bear crawl back home.

Mosey run.

Wall work, with 15lb slam ball: all pax wall sit, then one by one pax hold out slam ball for a ten count. Recover then all pax back on the wall, then wall-toss slam ball; recover then back on the wall, pax to triceps extension of slam ball (10x). recover.

Mosey run to COT area.

Light mary: LBC, pickle pointers, stretches.

Fini.

TClap |
0

2 Musketeers

Leave a comment

YHC thought he was going to be alone until one of his SL brother shows up…

We decided to make it a rucking bootcamp with an additional 20/30 lbs

Brisk Rucking with different routines at each one of the lamp posts, that included several sets of,

Merkins
Lunges
Squats
CDD
Burpees (yes with ruck on)
Flutters w/ weights
Step ups
Inclined/declined merkins
Peter Parker’s

Some 2+ miles covered

CoT:
Announcements: coffee
Prayers and Praises (said & unsaid)

TClap |
0

Pleasing Others

Leave a comment

WARMUP: SSH, Windmill, MNC
THE THANG:
3 sets of wall sit while partner does 3 sets of 10 merkins
3 sets of wall sits while partner does 3 sets of 10 squats

7’s
Burpees at the top & side straddle hop at the bottom

4 corners at the coutyard

Corner 1: 10 Merkins
Transportation: run
Corner 2: 10 Merkins, 20 (4ct) mountain climbers
Transportation: skip
Corner 3: 10 Merkins, 20 (4ct) mountain climbers, 30 LBCs
Transportation: run
Corner 4: 10 Merkins, 20 (4ct) mountain climbers, 30 LBCs, 40 flutter kicks
Transportation: lunge walk

MARY: LBC
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

TClap |
0

1 Q 2 Q 3Qs 4Qs at The Yard

Leave a comment

WARMUP: Bitcoin took us thru the disclaimer and a solid Warmup, complete with Imperial Walkers Hilly Billy Walkers, Wind Mills Cherry Pickers, which all began w a mosey.

The Thang:

Old bay grabbed the Q stick and walked us thru his maze of cones.  Some Pax paid attention and some Pax (well) not so much…
Old Bay
Zig-Zag Cone Course
– Line up for run through cone course by all (backwards run to start)
– Partner up (size not matter)
– Partner 1 does stationary exercise while partner 2 does moving exercises through the cone course
– Flapjack and then plank up until six is in
– Proceed to next round

1. LBCs –> lunges
2. American Hammer–>bunny hops
3. Peter Parkers –> karaoke
4. Flutters –> toy soliders
5. Hello Dollys –> backwards lunges
6. Low Plank –> butt kickers (2x)
Fogerty grabbed the Q and lead the Pax onto the Turf football field for a full 100yd ladder at every 10 yd markers.  Each pax added a rep up until mid field and then removed one rep until they reached the other goal line. Pax stated with 1 bombjax and 1 merkin at the 10yd line….2 of each at the 20, 3 of each at the 30yd line…Pax made their way back to the original goal line with same cadence but this time it was squats with overhead clap. Pax headed back to COT when Buddy ( Cousin Eddie son) took the Q stick and led the entire group back to COT w some butt kickers, Grapevine switching sides, Hops and finally a mosey to Circle up for 3 mins of Mary. Buddy did not relinquish the Q stick and led the pax in a round of Big Boys until time was called. Mumblechatter erupted around the 15th rep….but we were all better for it !! Nice job Buddy!!

ANNOUNCEMENTS: stuff the bus, HIM camp next weekend and a round of prayers / praises from every pax.
Bass took us out in prayer.

TClap |
0