Tag: Half Shell

Chasing Pots of Gold-en Corral

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WARMUP: Brief but we managed a few Moroccan Night Clubs, Shoulder Taps, Boxcuttahs
THE THANG: Mozy to the church where there was a cone in each parking lane. Pax ran the length of one lane and back the other in a U shape to complete the exercise at the cone. We ran back and forth like we were following the rainbow looking for gold. I know it’s a stretch, but it is almost St. Patty’s Day. Pax completed 100 reps at the first cone, 90 at the second with each trip decreasing by 10 reps. From 100 down, exercises were SSH, LBCs, Squats, Mountain Climbers, Plank Jacks, Dips, CDDs, American Hammers, Merkins, Burpees.
Pax then faces each other in the plank position for 4 plank jacks, 4 mountain climbers, 4 shoulder taps, 4 Superman’s. Once completed, we repeated it at 8, 16 and 32 reps.
Mozy through COT to drop off the cones then stopped at the side of HT for wall sits and burpees.
MARY: No Mary, or Patty either
ANNOUNCEMENTS: Newsletter, Jaeger, convergence.
COT: Family

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DORA Rules at GC

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YHC was honored to be given the Q stick at Golden Corral by Half Shell today. This represented my first trip back in the gloom at 100% since dealing with a post D2D bronchitis and my spirits were excited about the opportunity. While not yet Springlike weather, the Pax were quickly sweaty from the downpainment on the day.

After seeing a post by IJ, I decided to maximize the DORA concept at GC today for encouragement, challenge and candor of a partner workout.

WARMUP:
Mosey to Oil and Lube shop
Windmills x 10
IW x 10
MNC x 10
Monkey Humpers x 10
Mtn Climbers x 10
SSH x 10

Let’s go!
THE THANG:

Partner up and run around HT for Group Dora stopping 5 times for:
5 burpees
10 lunges
15 Box cutters

Mosey to another lot for Lazy Dora
Alternating turns
100 Merkins/ partner plank
200 Squats/partner Al Gore
300 LBCs/ partner 6 inches

Mosey to Walgreens lot for normal Dora
50 Bombjacks
100 CDDs
150 Flutters

Mosey back for Big Boys until end

ANNOUNCEMENTS:

Read your newsletter

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Grunge isn’t classic rock

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WARMUP: Did some side straddle hops, imperial walkers, hillbilly walkers and Moroccan nightclubs and then mosey over to the church lot

THE THANG: Tabata 40 seconds on with 20 seconds off. Got through about 2.5 revolutions. Topic of discussion was “is classic rock its own genre of rack from the 70’s/early 80’s, or is it anything more than 20 years ago?” Apple voted the latter and included Plush by STP on the classic rock workout playlist. I vote the former however…

Exercises included: LBC, Merkins, Squats, Mountain Climbers, Donkey Kicks, Dips, Side Straddle Hops, Nolan Ryan’s, Bix Cutter, Plank Jack, Lunges, Dry Docks, Bobby Hurleys and American Hammer

MARY: 2-3 minutes of rotational Mary once back to Harris Teeter…

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Lot work

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WARMUP:
SSH
Imp Walkers
Hillbilly Walkers
Michael Phelps
Mountain Climbers
Merkins
Broga

THE THANG:
Bear crawl Indian run

Dora
50 CCD
100 Imp Walkers
150 Squats
200 LBCs

Cross the lot
Lunge to other side of lot and do compounding merkins or burpees up to 5

MARY:
Was done

ANNOUNCEMENTS:
Battlebot celebration
Hive convergence
Jaeger
Christmas party

COT:
Parents
Brothers
Fellowship

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The Gauntlet: Strength & Stride

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WARMUP:
15-Moroccan night clubs
15-Overhead Claps
15-Imperial walker
10-Wind mills

THE THANG:

Slosey to the entrance
15 KB curls
15 KB overhead presses
10 KB rows each arm

Run to the 1st cone: 5 merkins
Run back to the beginning and repeat the exercises

Run to the 1st cone: 5 merkins
Run to the 2nd cone: 10 merkins
Run back to the beginning and repeat the exercises

Run to the 1st cone: 5 merkins
Run to the 2nd cone: 10 merkins
Run to the 3rd cone: 15 merkins
For 10 count we all discussed something that is impacting our life that no one knows about.
Run back to the beginning and repeat the exercises

Run to the 1st cone: 5 merkins
Run to the 2nd cone: 10 merkins
Run to the 3rd cone: 15 merkins
Run to the 4th cone: 20 merkins
Run back to the beginning and repeat the exercises

Mosey to COT and with Just enough time we did KB American Hammers

ANNOUNCEMENTS:
3/1/2025: Battle Bot’s send-off
3/14/2025: Convergence
3/15/2025: Jaegar and Fundraising efforts check give away

PRAYERS & PRAISE:
Cspan Style, Everyone provided a prayer and a word of encouragement.

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10lbs of crap in a 5lb bag

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Route with a couple loops in stockbridge commons neighborhood

Escalator style workout with stops every .2 miles

Stop 1: 5 Burpees
Stop 2: + 10 Big Boy Sit-Ups
Stop 3: + 15 Squats
Stop 4: + 20 Carolina Dry Docks
Stop 5: + 25 Flutter Kicks (4-count)
Stop 6: + 30 Lunges (15 each leg)
Stop 7: + 35 Plank Shoulder Taps (single count)
Stop 8: + 40 American Hammers (4-count)
Stop 9: + 45 Overhead Claps
Stop 10: + 50 SSH (4-count)

Got close to 2.4 miles with warmup but ran out of time and never got to stops 9 or 10.

Just like we didnt get to everything in this workout – when you cram too much stuff into your life you will not have time for everything – get your priorities straight and focus on the important stuff (apparently that was burpees and big boys today)

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Simple but Effective

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WARMUP:
20 SSH
10 Windmills
10 Cherry Picker
10 Imperial Walkers
5 Burpees OYO

THE THANG:
Mosey to the Church Parking Lot

B.L.I.M.P.S.S.
Up and Down the Ladder
Lap around the parking lot after each excercise
5 Burpees
10 Lt. Dan Magic Legs
15 Imperial Squat Walker
20 Hand Release Merkins
25 Plank Jacks
30 Squats
35 SSH

Modified DORA
Partner 1 Exercises
Partner 2 Run Around Round-About
50 SSH
50 MERKINS
50 BURPEES
50 LBC’S
50 JUMP SQUATS

Mosey back to COT

MARY:
Jack Webb
1 : 8-count Burpee
4: Alternating Lunges

Made it through 5:20

ANNOUNCEMENTS:
Rooster
Q vs. Q Challenge
CSAUP
Jaeger

COT:
Always check on the six.
You never know what’s going on.

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I stole this Q from MeCa on Backblast, but it’s Different

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WARMUP:

SSH
Little baby arm circles
Reverse
Cherry pickers
Imperial walkers
Hillbilly walkers

THE THANG:

Listened to Metallica, Greatest Hits before Black Album

Mini progressive ladders

Ladders are in groups of 3, adding a new exercise every time

Ie – 5 reps, 5 and 10 reps, 5 and 10 and 5 reps

5 Thurster
10 Swings
5 Lawnmowers (Each Side)

OH Carry to end of parking lot and back

5 Overhead Press
10 Side Bends (Each Side)
5 Lunges (Each Side)

Bear crawl

5 High Rows
10 Tricep Extensions
5 Curls

Crab walk

5 Deadlifts
10 Merkins
5 Sumo Squats

Broad jump

5 Halos
10 Figure 8s
5 High Bell Flutters

Normal Carry

Repeat Again

ANNOUNCEMENTS:
COT:

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Sterilization

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WARMUP: Mosey to the backside of HT to enjoy the smells and do some warmup exercises – SSH, windmill, imperial walkers, hillbilly walkers, cherry pickers, Moroccan nightclub, merkins.
THE THANG: Mosey back to front parking lot. 7 of diamonds but with 3 corners instead of 4 so 7 of triangles? First lap was 7 merkins at each corner, 14 squats at each corner, 21 flutters at each corner, and then 28 LBCs at each corner. Mosey to side of HT for wall squats with bear crawls and crawl bears while we all mentioned a goal, word, or area we were working on this year. Mosey to auto shop and then dora – 50 step ups (each leg), 100 inclined merkins, 125 dips and then mosey back to flag.
MARY: American hammers, hello dolly, and some frog workout which felt like gas pumpers.
ANNOUNCEMENTS: Pints and padres tonight, wine dinner, and mens shelter later this week, upcoming convergence and jaeger in march.
COT: A few prayer requests. Ended in prayer.

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?️Webs and high reps ?

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WARMUP: Moroccan night clubs
Windmills
Low slow squat
Ssh
Mountain climbers

THE THANG:
Web

High pulls. Curls 1-4…10-40, yes 55 HP and 220 curls

Take a lap

Around the world, 4 reps each side, everyone takes a step to the left and uses neighbor’s kettlebell, repeat until you get back to your bell.
Total: 52 reps each side

Web
American hammers double count, Chest press 1-4…10-40, yes 55 AH and 220 presses

Take a lap

Around the world, 4 reps each side, everyone takes a step to the left and uses neighbor’s kettlebell, repeat until you get back to your bell.
Total: 52 reps each side

MARY: 1 minute downwards dogs and honeymooners

COT: 5th core principle

Tinsel OUT :christmas_tree:

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