Tag: Drop Thrill

The Yard – Bootcamp in cadence + DORA

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WARMUP: The usual
THE THANG:
– Exercise of YHC’s choosing in cadence + mode of transport given for 20 to 50 yds, NUR to starting point; repeat
– DORA: 100 hand release/150 low slow squats/ 200 big boys | Partner runs 50 yds, NURs back

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Flag Handoff to Hominy

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WARMUP:
– Mosey a lap
– Side Straddle Hop
– Windmills
– Moroccan Night Club
– Plank (with sharing of quotes: Mark 10:13-14,16 & Me & My House by Brantley Gilbert)
– Stretches – Explanation of My Q Philosophy

THE THANG:
– 50-100-150 Dora
– 50 Merkin
– 100 Squat
– 150 LBC
– Ladder (Run a lap after each set of exercises. Add an additional exercise each time.)
– 20 Side Straddle Hop
– 30 LBC
– 15 Squat
– 10 Merkin
– 20 Moroccan Night Club
– 10 Lunges each side
– 10 Count Bear Crawl (Walk backwards to get back)
– 10 Big Boys
– 20 Calf Raises on Curb
– 10 Carolina Dry Dock
– 20 Flutters
The ladder was more than enough to get to 7:15am. Bowser Jr and I just barely got to the 20 Calf Raises on Curb.
MARY: None
ANNOUNCEMENTS: There are still slots available for the Christmas Party. Christmas Eve morning convergence is at The Yard. 30/30 at Coach’s Box is a great AO; come out on Thursdays 5am-6pm at FMHS.
COT: Prayers for Drop Thrill’s Aunt Norma. Praises for 3D transitioning into a new job. Continued prayers for Time Machine’s family.
Additional Notes about COT: There were qty: two 2.0s. Bowser Jr, age 9 and Tap Out age 11. During COT, I sent them away from the group to have their own COT. This allows for a safe time for adult men to share and be open with things that they might not be comfortable saying around children. I put Tap Out in charge, and I gave them the following discussion questions:
– Who is your best friend, and what do you like about them?
– What are some ways that you can be a better friend?

Musical Selection:
The album: Dreamrider by Lazerhawk

Quotes:
Mark 10:13-14,16. From the New Living Translation:
13 One day, some parents brought their children to Jesus so he could touch and bless them. But the disciples scolded the parents for bothering him.
14 When Jesus saw what was happening, he was angry with his disciples. He said to them, “Let the children come to me. Don’t stop them! For the Kingdom of God belongs to those who are like these children.”
16 Then he took the children in his arms and placed his hands on their heads and blessed them.

From Brantley Gilbert’s “Me and My House”
“For me and my house, we ain’t raising kids. We’re raising God-fearing women and men.”

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The Return

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WARMUP:
Parking Lot Mosey: 20 SSH IC, 10 Windmill IC
Mosey to American Flag Pole: 10 IW IC, 10 HW IC
THE THANG:
Run lap around drop-off loop, returning to flag pole – 25 Merkins
Run lap around drop-off loop, returning to flag pole – 25 LBC
Run lap around drop-off loop, returning to flag pole – 25 Squats
Run lap around drop-off loop, returning to flag pole – 25 Dips
Run lap around drop-off loop, returning to flag pole – 25 Derkins
Rinse & Repeat
MARY: Yes – American Hammer, Hello Dolly
ANNOUNCEMENTS: Too many to list, RYN
COT: Always

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The Return

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WARMUP:
Parking Lot Mosey: 20 SSH IC, 10 Windmill IC
Mosey to American Flag Pole: 10 IW IC, 10 HW IC
THE THANG:
Run lap around drop-off loop, returning to flag pole – 25 Merkins
Run lap around drop-off loop, returning to flag pole – 25 LBC
Run lap around drop-off loop, returning to flag pole – 25 Squats
Run lap around drop-off loop, returning to flag pole – 25 Dips
Run lap around drop-off loop, returning to flag pole – 25 Derkins
Rinse & Repeat
MARY: Yes – American Hammer, Hello Dolly
ANNOUNCEMENTS: Too many to list, RYN
COT: Always

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Enter a workout title…

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WARMUP: windmills, imp walkers, HB walkers, cherry pickers, Peter Parkers, all in cadence
THE THANG: 8s:
Station one – merkins, shoulder taps
Lap around parking area to station two
Station two – big boys and American hammers
Bear crawl to station one
Continue to completion

Next was a round of 8x8s
Same idea except the rep counts were multiples of 8
Station one – monkey humpers
Lap around the parking area to station two
Station two – side straddle hops
Lieutenant dans to station one
Continue to completion
MARY: a couple rounds including a loathsome set of makhtar n’diayes
ANNOUNCEMENTS:
COT: was held

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3s Wet Company

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Started dry ended up wet. Sounds like a good night in bed if you know what I mean….

Stacking rounds of exercises. PAX took turns calling exercises. Adding one per round. 10 reps each exercise. Took a walk farmer carry or overhead carry between rounds. Threw in 35# SAND KB as a hitchhiker that PAX took turns carrying in addition to their bell.

Ended with round of prayers and praises from each PAX to close COT.

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Fun and Run

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Three of us spent some time with our bells at Snake Pit. Conditions were perfect (49 and clear). Here’s what we did:

Warm Up:
– 10 Imperial Walkers (IC)
– 10 Low Slow Squats (IC)
– 10 Mountain Climbers (IC)

Grab your Bell
– 10 Curls
– Lap
– 10 Curls, 10 Goblet Squats
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, 10 Skull Crushers
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, Skull Crushers, 10 Lunges
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, Skull Crushers, 10 Lunges, 10 Flutters w/ Press
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, Skull Crushers, 10 Lunges, 10 Flutters w/ Press, 10 John Deeres
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, Skull Crushers, 10 Lunges, 10 Flutters w/ Press, 10 John Deeres, 10 KB Swings
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, Skull Crushers, 10 Lunges, 10 Flutters w/ Press, 10 John Deeres, 10 KB Swings, 10 Single Arm OH Press
– Lap
1.1 miles total

NMM
Discipline is doing the same thing over and over until you’re stronger, sharper, and unstoppable. Repetition builds resilience and consistency is a superpower that has compounding effects. Keep putting in the work. Even though it doesn’t seem like you’re making gains, you are getting better.

Aye!
IJ

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Iron Mike made me late

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WARMUP: When you stay up late to watch Tyson, you sleep too long and then the site Q takes over. When you hear others stayed up to watch as well, you don’t have any excuses.

Thanks to JCruise for stepping in to get things started!

Disclaimer was given and we did a few warmup exercises before we got going: windmills, low slow squat, merkins, and cherry pickers.
THE THANG: Pearls on a string with a tour of campus. Started with 10 and then added 20 to the 10, and so on at each stop.
1. 10 bomb jacks
2. 20 Diamond merkins
3. 30 hammers (single count)
4. 40 squats
5. 50 flutters (double count)
6. 60 calf raises (3 different ways)

The tour took us to one entrance, then down a trail path, couple light poles, and all over. It was great and fun conversation.
MARY: quick round the horn call out of exercises
ANNOUNCEMENTS: got it
COT: CSPAN style!

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Brick laying at the yard

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WARMUP: ssh, imp walkers, windmills, Peter Parker’s and shoulder taps, all in cadence
THE THANG: 2 workout stations were set up at opposite ends of the school parking lot. Each had a list of exercises/rep counts eg 40 flutters. In the middle was a basketball goal and the middle school walking track. Pax would proceed to one station and do the first listed exercise. They would return to the middle and shoot a shot. If it goes in, just run a lap and proceed to station 2 to do the first exercise there. If the shot misses, 10 derkins, then run a lap and proceed to station two. Repeat this until time.

We quit a little early and played a game of knockout – we’re bad at basketball
MARY: we went around the circle, but there were 2 set of burpees called, so Mary got a little out of control, and then the dog licked someone’s butt

We checked all the boxes today
ANNOUNCEMENTS: y
COT: y

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Bit Down Monday

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WARMUP: Mosey, Smurf Jacks, Imperial squat walkers, Windmill, Angle Grinder
THE THANG:
Step one:
2 rounds of:
30 Flutter Kicks
30 American Hummer
30 LBC
30 Freddie Mercury
Step2:
2 rounds of:
20 Dips
20 – Mike Tyson‘s
20 – CDD
20 – Angle Grinder
Step3:
3 rounds of:
30 step up – (SL)
30 – Squats
30 – Smurf Jacks
30 – lunges
MARY: none
ANNOUNCEMENTS:
COT:

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