WARMUP: Chatter
THE THANG: Out and Back – Munn Harris under 77 up Sam Smith to Sutton down 6th Baxter and back.
MARY: Nah
ANNOUNCEMENTS: Yup
COT: Fantastic
WARMUP: SSH, Wind Mills, MNC, overhear claps
THE THANG: run a 1/4 mile loop around the parking lot stopping at 4 corners for 10 merkins at each merking. Then, everytime we finish a lap, we have a board of pain with different upper body exercises. Do the first exercise after the first lap, do the first and second exercise after the second lap, and so on. End it up with 220 merkins and a bunch of arms amd upper busy exercises using Cinder blocks in some of them.
MARY:
ANNOUNCEMENTS:
COT:
Loops around Gardenia. Oof!
WARMUP: yes
THE THANG:
R on Textile Way
R on Wamsutta Mills Dr
R on Kingsley Springs Pkwy
Cross 160 onto Munn
R on Harris
R on Spring Blossom
L on Misty Morning Ct (1st cul-de-sac)
L on Spring Blossom
L on Brookcrest Lane (2nd cul-de-sac)
Reverse back
MARY: no
ANNOUNCEMENTS: Christmas party, twister gave us some of the ao history of 6ish @6
COT: prayer and praise for fellow PAX at marathon and Spartan today. M’s, aging parents, health challenges, NaFo Marching Band @ Grand Nationals in Indy.
Track workout including 2 options:
Run a mile on the track then:
1. Calculate Vo2 max by running hard for 12 minutes
2. Sprint workout with race pace followed by jog (400,800, 1200 meters)
As is typical of YHC, I wanted to do some ladder work at the Ballroom to keep the Pax moving today so I researched old backblasts for ideas. While not original, I love reading the old backblasts to see the Pax, the mumblechatter and the work being done. I stumbled on a few good ideas from Fogerty and Cake Boss but settled on a Bonsai from 2022 that included over 700 reps which I thought was appropriate for our 1st sub 30 degree day this Fall.
WARMUP:
After a thorough disclaimer, we commenced to Indian Run to the track with the 6 doing 5 merkins and then sprinting to the lead.
We circled up in the track/football field parking lot for the following:
SSH x 30
Cherry Pickers x 10
Seal Jacks x 20
Windmills x 10
Plank Jacks x 20
IW x 15
We moseyed to find a gate that was open so that YHC could deploy the Weinke.
THE THANG:
Line up on the goal line
Run to the 10 yard line, do 1 burpee
Run to the 20 yard line, do 2 burpees
Ladder up then down to other goal line
Line up on the goal line
Run to the 10 yard line, do 5 merkins
Run to the 20 yard line, do 10 merkins
Ladder up then down to the other goal line Run
Line up on the goal line
Run to the 10 yard line, do 10 squats
Run to the 20 yard line, do 20 squats
Ladder up then down
Line up on the goal line
Run to the 10 yard line, do 10 flutters
Run to the 20 yard line, do 20 flutters
Ladder up to the 50 then pause
Bear crawl the remaining 50 yards
Mosey home
ANNOUNCEMENTS:
Read the newsletter
COT:
Many prayers and praises abound this AM; All were lifted up and a prayer to continue this momentum for the remainder of the day by accepting our strength in Christ
Six at six the usual stuff and a good group. Might be missing one or two pax. Everyone enjoyed. Welcome Cerebus (Shaq’s brother.)
After a prompting from Farmers Only (On Q elsewhere today), I decided to recycle a workout from last year.
WARMUP: No
THE THANG:
Run to a stop, do exercises, run to the next, etc…
The first 3 stops had 3 exercises at each stop.
The next 3 stops had 2 exercises at each stop.
The final 4 stops had 1 exercise at each stop.
The rep count was always 10 which in some cases, meant 5 each leg.
Total distance covered was ~3.6m.
MARY: See above
ANNOUNCEMENTS: All the same + the formation of a BRR 2026 Slack Channel with more comm’s coming from Pusher.
COT: Oh absolutely. Strong.
WARMUP:
Mosey over near field
SSH, windmill, Broga, butt kickers, high knees, low slow squat, merkins
Kept moseying over to bball courts for a few defensive slides and then down to the elementary school.
THE THANG:
Modified Daytona 500
At each turn of the drop off circle
Lap 1 – 15 merkins at each turn
Lap 2 – 15 squats
Lap 3 – 15 CDD
Lap 4 – 15 LBCs
Lap 5 – 15 OH claps
Mosey back up to middle school then bear crawl about 30 yds just because.
Kept moving over to picnic benches where two pax got on opposite ends of the bench.
Each pax picked up their end of the bench for shoulder shrugs- 10 reps in cadence
Then 10 dips
Repeat
Finally moved over toward COT for block work
Partner up
One pax run to end of parking lot while the other performs the exercise
OH press
Curls
Repeat
Chest press
Modified flutter
Ran out of time to repeat.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Chatting
THE THANG: 6 mile loop within the Forbidden area utilizing the I77 overpass and Sam Smith to Harris to Munn.
MARY: Nope
ANNOUNCEMENTS: Bethel, Bourbon and Christmas party!
COT: Prayers and Praises shared with a focus on health and being vulnerable.