Tag: Boogie Down

This and That

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WARMUP: dynamic warmup with a mosey in between exercises. SSH, squat, merkin, LBC, cherry picker, windmill
THE THANG:
– Dora 100 merkin, 200 squat, 300 LBC
– Dips and derkin series. 10 each on the cement benches. Rinse/repeat x3
– Step ups 10 each leg
– Jack Webb: 1:4 merkin to overhead clap

MARY: LBC, flutter, hello dolly, rosalita, alphabet
ANNOUNCEMENTS: news letter
COT: prayers for green card, teachers and students

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Someone turned on the bacon smell

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WARMUP: Gathered at the top of the heart of Kingsley with 8 HIMs ready to start their Thursday. Started out with SSH, windmills, cherry pickers, low slow squats, merkins, down dogs and some honeymooners.
THE THANG: Instructions were 3 exercises per stop. First stop was fire pit. 20 merkins, 20 squats, 20 shoulder taps. Next stop was by the waterfall for the same count and exercises. Next stop was the round about for the same 3 exercises and counts.

Next stop was half way towards the trails for: 30 lunges, 30 hammers, 50 calf raises. To the top of the hill at the light for the same 3 exercises and counts. Back down the hill where we stopped for a min for the six, then ran to the round about.

At the round about, we did 25 CDD, 25 plank jacks, 25 seal jacks. Ran towards sunbelt rental down the road, stopped half way for the 6. Then ran all the way down to the corner for another round of the 25s. Ran half way up the hill, then ran back to pick up the 6, then did another round of 25s.

Last was 50s up the hill to COT. 50s were: 50 step count of 80-90% sprint, 50 steps at 5k’ish speed, 50 steps walking which landed us at COT.

MARY: Full round of cadence counting for each pax.
ANNOUNCEMENTS: yes
COT: Davinchi’s father in law, Wyatt and his recovery, travel for the holidays, patience for those of us with kids at home

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Dawn Patrol Leg Day

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WARMUP:
Mosey to parking lot by Police Station
SSH
Windmill
Low slow squats
Broga
Toe touches while holding plank
5 merkins

THE THANG:
Moved over to the paved path where we did 4 corners

20 of each, one exercise each corner
Merkins, squats, LBCs, donkey kicks

After round 1 we continued for two more exercises of CDD and calf raises so that we could get closer to the next stop.

Mosey to FM Church of Nazarene
Worked on the stairs for a bit
Each foot each step
Normal
Skip a step
Skip two steps
Bunny hop
Step then squat

Moved over to parking lot where we lunge walked between parking spaces and added a merkin at each line up to 8

Reverse that with CDD and reverse lunge walk

Quick run back to COT where I encouraged Pax to pick their pace, but do not stop.

Airborne hip exercises to finish.
MARY:
ANNOUNCEMENTS:
COT:

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Two Qs Walk Into The Fort… One Brought Coupons, The Other Brought Regret

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Conditions: Humid, heavy, and perfect for the grind

Warm-Up (Cornerstone on Q):
– 10 Windmills
– 10 Cherry Pickers
The Thigh Fryer (3 Sets):
– 20 Squats
– 20 Merkins

EMOM Hill Burn (4 Rounds – 12 Minutes Total):
Every 2 minutes:
– Run ~200m to the top of the hill
– 10 Mike Tysons
– Kraken Burpees until the timer ends
– 1 min rest between rounds

Slowsy to the car for coupons and made our way to the amphitheater for some station-based brutality:

Coupon Circuit – 45 sec work / 15 sec rest (8 Stations):
– Alternating One-Arm KB Swings
– Wall Ball Squats
– KB Curls
– Slam Ball Smashes
– KB Goblet Squats
– Dumbbell Lateral Raise → Front Raise
– Sandbag Deadlifts
– Sandbag Sit-Ups

Half-Time Substitution: Cuomo on Q

Playground Pain – “5/31 Special” (6 Rounds):
Each round:
– 5 Pull-Ups
– 31 of the following (new one each round):
– LBCs
– American Hammers
– Big Boys
– Flutters
– Boats & Canoes
– Mountain Climbers
– Lap after each set
Finisher – Modified Elevens on the Hill (aka Sixes):
– Bottom: Carolina Dry Docks
– Top: Overhead Claps

Time Called: Right on schedule

Moleskine: Cornerstone brought the burn, Cuomo brought the creativity, and the PAX brought the grit. Solid mix of cardio, strength, and coordination. The coupons didn’t disappoint and neither did the effort. Strong push all around.

COT: Prayers and Praises

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Ok it’s 061……what??!?

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WARMUP: mosey to the upper lot for windmills. I/C, burpees, imperial walkers I/C, burpees, Hillbilly walkers I/C, burpees, Moroccan night clubs I/C, burpees, Seal jacks I/C, burpee

Mosey to the Pike Electric lot

THE THANG: Rugby sprints and swings
Part 1 – rugby sprints

6 rounds – an exercise called in cadence, then a sprint to the middle pole, then a cool
Down jog (soft j) to the far pole
Round 1 – Merkins
Round 2 – Low slow squats
Round 3 – Diamond merkins
Round 4 – Monkey humpers
Round 5 – Lunges
Round 6 – sumo squats

Mosey to WEP swings

At each swing, 5 reps of an exercise, 10 reps of an exercise and 15 reps of an exercise. PAX made all the way around the park.

Total number of swings: ALL OF THEM

Total number of Reps: ALL OF THEM

Even squeezed in a stop at the statue of a historic fort mill figure. It may or may not have been from Spitz’s original home. PAX did monkey humpers facing East.

Mosey to COT

MARY: She wasn’t there. Open to all men.
ANNOUNCEMENTS: You bet.
COT: Remains the 5th core principle as disclaimed at 0615.

YHC was a bit off from the later start time but good to have some built in “disruption” on occasion to build our durability.

The message left with the PAX with was:
The best fruits of this life are an unstained character and acts for the common good. As leaders, what are we doing to cultivate the former and initiate the latter?

Thanks for the call <@U78QN5XU5> . :eye:

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SlowBlast

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WARMUP: We did.
THE THANG: Warm up
4 corners in back lot – 3 rounds – 25 reps of each
– Merkins
– Squats
– Diamonds
– Big Boys

Dora
– 50 burpees
– 150 dips
– 250 CDD

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle.

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All of them

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WARMUP: Mosey to behind the track. Windmills, cherry pickers, imperial walkers, clear the circle for runners coming through, resume imperial walkers, merkins, stretches and shoulder taps.

THE THANG: We all need partners in life
Partner 1 planks either in regular or forearm mode while Partner 2 performed three exercises at each corner. Running the long stretches between stations and side shuffling on the short ones

Round 1 – 5 Diamond merkins, 10 sumo squats, 15 donkey kicks

Round 2 – 5 hand release merkins, 10 regular squats, 15 big boy sit ups

Round 3 – 5 flying squirrels, 10 sumos, 15 LBC’s

Round 4 – 5 burpees, 10 Bobby hurleys and 15 sumos

Mosey to the light poles

Light pole 1 – 10 burpees

Light pole 2 – 10 merkins, 20 big boys

Light pole 3 – 10 diamond merkins, 20 squats, 30 flutters

Light Pole 4 – 10 wide arm merkins, 20 seal jacks, 30 calf raises, 40 shoulder taps

Mosey back toward COT – stopping mid way for 15 hand release merkins in cadence.

MARY: American hammers and protractors took us to 0600
ANNOUNCEMENTS: cannoli Run, let me run 5k’s both Saturday at 0900.

Silfab discussion at 0745 Saturday at the Kingsley Fire Pit

AI discussion Friday at 0615 – St. John’s UMC.

Read your news letter

COT: Gratitude for this community, those who inhabit it and all we can influence well through our words and deeds.

Our credo is to leave no man behind and leave no man where we found him. Apply the same principle to our community by getting involved and not doing life alone. A HIM influences by word AND deed. Thankful for the men who ensure YHC has better alignment of word and deed because of F3.

Thanks for the call, Bass-o-Matic. :eye:

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Big 5-0

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Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with sandbag, ruck a lap, then run a lap slick. Next we partnered up and did some heavy movements. Then I guess we did the stupid shit according to Sofrito. But it was some team based moving of sandbags used at a couple ruck events. It was definitely new to some guys but based on the complaints it was fun. I probably missed a few guys in the tags but i sincerely appreciate everyone who came out to wish me a happy birthday today. Im truly blessed to be apart of this group.

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