Tag: Half Shell

Jersey Yikes at The Stockade

Leave a comment

WARMUP: A few SSH then we just jumped into it.

THE THANG: Two lines facing each other in the plank position.  4 plank jacks, 4 mountain climbers, 4 shoulder taps, 4 Supermans.  4 plank walks to the side then repeat with 8 reps for each exercise.  4 plank walks and 16 reps each.  4 more plank walks and 32 reps each.   The fun really began at 16.

After this we did some partner leap frogs with partner 1 lunge walking to the first of eight cones.  Partner 2 does 10 merkins then jogs to the first cone.  Flip flop (or leap frog) until reaching the last cone.  Rinse and repeat back to the first cone but swap out lunge walks for bear crawls.

Mosey to Jersey Mikes for a #7 Turkey and provolone with honey mustard Dora.  All totaled, that sandwich is ~540 calories.  With partners we did 540 reps of 7 exercises.  One partner did a lap around Jersey Mikes and Walgreens while the other did the reps.  Switch when partner returns from the run. Reps were: 100 squats, 100 LBCs, 100 plank jacks, 100 CDD, 100 curb dips.  We closed it out with each partner doing 20 American Hammers and 20 burpees.

Mosey back to the cones for one more partner leap frog.  Due to pax demand, merkins were swapped out for squats.  

Mosey to COT

MARY:  she wasn’t present but her shoulders would have felt great after the workout.
ANNOUNCEMENTS: Jaeger, newsletter
COT: Health and marriages

TClap |
0

Buffet of burpees

Leave a comment

WARMUP:
SSH
Low slow squat
Moroccan night clubs
Carolina dry docks
Merkins
Shoulder taps

THE THANG:
I wanted 100 burpees. So we did 100 burpees during the course of this workout

Balls to wall
Upside down the other way – ass to the wall

Run to old farm rd

20 burpees at bottom
20 merkins at top
LBCs for the six
Repeat 5x

20 jump squats at bottom
20 jump lunges at top
Big boys for the six
Repeat 5x (only made it 4x)

We interlaced the two movement sets a bit due to some complaining

Final sprint to the top of the hill

MARY:
Superman
Flutters on stomach. I’m calling these Pouty boyz
More Mary

ANNOUNCEMENTS:
COT:

TClap |
0

Wildcard Wednesday at Bushwood

Leave a comment

THE THANG:

Kicking off Wildcard Wednesday for the month of March at Bushwood, Cohiba gave YHC the option to switch things up and Q a workout style of my choice. We pivoted from the traditional boot camp WO and instead logged miles with pain stations.

We utilized the drive at the outer perimeter of the AO and around the school. 1.25 mi and 3 pain stations per lap. 5 burpees and 10 BBSU at each pain station. Most PAX finished 2 1/2 laps for a total of 3.5 mi.

MARY: Flutters and American Hammers (IC)

ANNOUNCEMENTS: Read your newsletter.
COT: What happen in COT, stays in COT.

Honored to lead.

TClap |
0

Polygon of Pain

Leave a comment

WARMUP:
– Quick lap around the parking lot
– COP – SSH, Windmill, MNC, Cherry Pickers, Merkin and Plank

THE THANG:
Polygon of Pain – Using the outer perimeter of the parking lot (roughly shaped like a pentagon), complete exercises with ascending reps (5 – 10 – 15 – 20 – 25) at each of the 5 stations…totaling 75 reps on each lap.
– Lap 1: Burpee
– Lap 2: CDD
– Lap 3: Jump Squat
– Lap 4: American Hammer
– Lap 5: Dips
– Lap 6: Overhead Clap
– Lap 7: Lunge
– Lap 8: LBC
– Lap 9: Merkin
– Lap 10: Shoulder Tap
– Lap 11: BBSU
– Lap 12: WAM

TClap |
0

Valentine’s Day at Currahee

Leave a comment

WARMUP:
– LSS
– Windmills
– Cherry Pickers
– Merkins
– Plank
– Down Dog
– Up Dog
THE THANG:

Utilized the outer drive/loop around the school (.55 mi).

Lap 1 – Three pain stations during the lap.
Station 1 (Large South parking lot):
– 20 high pulls
– 25 ruck curls
– 20 ruck swings
– 25 ruck rows
Station 2 (East drive by Gold Hill Rd)
– 25 squats (ruck on)
– 25 flutter press
– 15 ruck ground to overhead
– 20 tricep extension
Station 3 (NE lot by baseball field)
– 15 merkin (ruck on)
– 20 mountain climbers (ruck on)

Lap 2 – No pain stations
– alternate overhead and front carry (no straps)

Rinse and repeat

TClap |
0

Friday Push

Leave a comment

WARMUP: Into and Disclaimer. Started mosey to the back lot and it was ripe this morning! Did a warm up at the back of the parking lot near the apartments.
MNC, Hillbilly Walkers, Produce pickers, Windmills, Plank, down and up dog.
THE THANG: Mosey to the hill to begin Tge Pendulum Work. Run up to the neighborhood and do 1 rep Wide Arm Merkin. Then back down the hil and up to tge Fire Station for 1 rep Plank Jack. Back down the hill and repeat to complete 7 rounds. End back down by the foundation for 7 Burpees OYO.
Mosey yo the apartments to the middle for 15 Monkey Humpers and continued up to the round about. Bear Crawl the curb stopping in middle for 5 Diamond merkins then finish the crawl. More of a side to side hand shuffle.
Finally, Mosey back to COT for some Ab work.
MARY:
ANNOUNCEMENTS: Jagger and Rooster coming up. Bethel Shelter and blood drive.
COT: Prayers for a neighbors son and praise for a family helping out. Praise and pray for travel mercies for BW and prayers for Grassy’s M.

TClap |
0

Wheel of Gloom!!!

Leave a comment

It was a little rainy but a lot windy for the Stockade debut of the Wheel of Gloom.

For those unfamiliar the wheel of gloom is each Pax taking turns spinning the Wheel. Each spot on the wheel denotes a workout with reps. Each rep is one point for the spinner… but all Pax do the exercises.

Exercises included burpees, Merkins, jump squats, LBCs, Freddy Mercury’s, Big Boys, among others.

The lighting round was a wheel of fortune type routine with correct letters earning points and wrong guesses resulting in LBCS.

Masterpiece solved the puzzle and racked up some big points.

Final round was a 1:00 minute Diamond Merkin Off between Masterpiece and Grassy Knoll.

Grassy won the final round and was given the chance to take a 4-pack of delicious White Claw OR choose what was in the box. Thankfully he chose the box and got a nice variety pack courtesy of Slapshots beer fridge. Masterpiece ended up with the Whiteclaw.

The point today was a decent workout with great fellowship. Thankful for those who showed. It was a fun time!

Until next time!

TClap |
0

Headbangers ball

Leave a comment

WARMUP:
20x IC SSH, 20x IC Moroccan Nightclub, 20x IC hillbilly walkers, 15x IC lss, 15x IC Cherry pickers, 15x IC mtn climbers. 10 count plank x3, 10 count hands to the sky, Honeymooner, down dog stretches
THE THANG: Mosey to curbs in front of school
7s w. Bearcrawl to incline merkin, crab walk to dip

Mosey to blacktop track for Dora, with laps between sets
50 burpees
100 side to side squats
150 lbcs

Mosey to small COT lot for AROD, with laps between sets
100 Superman’s
75 calf raises
50 cdds
MARY: box cutters, hello dollies, flutters
ANNOUNCEMENTS: Jaegar 3/11, jump program for fngs
COT: prayers for a buddy’s new born with WHS, prayers for cornerstones and cubbies wives, praise for our lives and families and the things we do have

TClap |
0

Glorious Gloom at the GC

Leave a comment

WARMUP: Mosey behind Red Bowl to stink central for a COP: SquatS, IWs, Mtn. Climbers, LBCs, SSHs. All IC and interrupted by a burpee ladder, 5 down to 1.
THE THANG: head to the hill behind Express Oil change. Count adds to 10, started with 1 Big Boyat the bottom & 9 Bombjacks at the top. Omaha after 5 rounds as traffic was getting heavy. Head behind the Oil Change garage for a partner Dora. Derkins, Dips & Step ups. Finish up with a crowd pleaser, “Tote The Rock”. 1 pax runs around O’Reilly’s carrying a Cindy while Pax do the exercise listed on the sheet. Round 1 was Kraken Burpees and it went downhill from there.

MARY: No time
ANNOUNCEMENTS: Another Blood Drive (god bless @3D, he’s a marketing genius), D2D fundraiser
COT:Prayers for various family members.

I’m off and amazed how nervous and sleepless I am the night before a Q. Must be because it’s an important role to play. We all wanna do a good job for the Pax that show up. Always an honor to lead.
“The” Shortest of All Sales.

TClap |
0