Tag: Hominy

Noah’s Ark – Just the Animals.

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WARMUP: very warm already

THE THANG: mosey around the islands of parking. Stop at one side and establish our workout area. The theme is Noah’s Ark so we did as many animal related workouts as we could do (and do it twice) because there were no solo animals. All exercises incorporated getting from one end of the lot to the other across 9 parking spaces.
First up
Alligator walk across the lot and back
25 monkey humpers on either end
Kangaroo hops (broad jumps )
Bunny hop
Take a mosey lap
Next
Animal related stretching
Down dog
Scorpion (down dog with leg up and over)
Flying squirrel
Arm circles (Eagle wings)
Row boats (to save yourself)
Last up
Crab walk
Duck walk
Gorilla shuffle (sideways)
Penguin walk

(Forgot inch worms)

MARY: flutter kicks and dying cockroaches
ANNOUNCEMENTS: yes
COT: yes

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Abs, Abs and more Abs + Communiation

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WARMUP: Lap around the Skillet, SSH, Windmills, Moroccan Nightclubs, Imperial Walkers
THE THANG: Since my shoulder is busted, it was time for some ab work. Line up on the goal line. Run to the 10 yard line, do 10 big boys. Run to the 20 yard line, add one more for 11 big boys. Do this all the way to the other end. 145 total big boys.
Come back the other way, we started on the goal line with 4 count flutters and then did the same thing, add an additional 4 count every 10 yards. By this time, most of us were toast, so starting at the 50 yrd line, we went down to 2-count flutters. 450 flutters total. Run around the parking. Then run suicides for the last 2:30.

Discussion was on Communication with our 2.0's and our M's. Lots of things that we need to do better, but it has to start with us. Be intentional with our communications with our 2.0's and M's. Remember that communication is a tool. Will we use that tool for good or evil?
MARY: Did you see that it was all abs this morning?
ANNOUNCEMENTS: Bethel!!!!! Get out and help!
COT: Mostly happened during our communication discussion.

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Queen Cindy

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WARMUP: Exactly 1 4-count SSH
THE THANG: Mosey to some benches, 10 each of Irkins, Dirkins, Dips, Step ups (each leg) and squats. Mosey more to the ROTC Cindy’s grabbed one and passed around. Started off with 20 Curl-Squat-Thrust, and offset merkins mosey around lot, 20 each presses while flutter, big boys under weight and hammers. Mosey around lot. Last up “Marty Tysons” Marty Byrde idea of Mike Tyson, one limb on Cindy, Mike Tyson, pivot to another limb up. All four limbs is one round, a few of those. Put Cindy’s back, made sure the red Marine logo faced out. Moseyed to Suplex’s classroom, took his picnic bench to the yard. All blessed the table with sweat with Irkins and Dirkins then put table back. Moseyed back to benches, repeated earlier visit
MARY: 2nd 30 was discussions on our Queen and what we can do to keep our various consumptions in check.

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Smokin Kettlebell Beatdown

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Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC
Mosey around parking lot

The Thang:
1. Ladder
Start at 5 reps, add +5 each round until 20, then work back down.
Exercises:
KB Swings
Goblet Squats
Lawnmower (each arm)
After each Step: Mosey around parking lot with KB

Ladder format: 5-10-15-20-15-10-5

2. Grinder (3 Rounds)
5 Man Makers
10 KB American Hammers (with KB, 2-count = 1)
15 KB Deadlifts
20 KB Chest Press

Round 1 MOT: Bear Crawl w/o KB
Round 2 MOT: Lunges w/ KB
Round 3 MOT: Farmer's Carry Above Head w/ KB

3. EMOM style:
Every minute on the minute for 10 minutes:
Odd minutes: 12 KB Curls
Even minutes: 12 KB Tricep Extension

MARY: She fart sacked this morning
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Hominy Grits

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Warmup
Calf Raise, Imperial Walker, Moroccan Night Club, Cherry Pickers, Merkins, LBC

Farmer’s carry to Cindy Storage

Mosey to Hominy’s parking spot and back to Cindy Shack.

AMRAP (as many rounds as possible)
40 reps Exercise
30 reps Mountain Climbers
20 reps Exercise
10 reps Merkins
Farmer’s Carry up the hill and back.

List of Exercises:

  1. KB One Arm Row (rep count for each side)
  2. Cindy American Hammer
  3. KB Swings
  4. Cindy Overhead Press

Farmer’s carry back to COT

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Recess Time

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Disclaimer shared, The Yard Historian Minutes
WARMUP:
10 of each:
MNC
Wind Mills
Cherry Pickers
Hillbilly Walkers
Imperial Walkers

THE THANG:
4 Recess games of Yesterday

  • Game 1 — Red Light, Green Light: Everyone lines up on one end of the lot/field. Green Light = mosey/run. Yellow Light = walking lunges. Red Light = freeze and do 3 squats. If someone gets caught moving on Red Light: 3 burpees for everybody. Keep it moderate by making this more ridiculous than fast.
  • Game 2 — Four Square: Mark four corners roughly 20–30 yards apart. Each corner gets an exercise: 10 Merkins → 15 Squats → 20 LBCs → 10 Carolina Dry Docks. Travel between corners using different “playground transportation”: bear crawl for a short section, side shuffle, backward mosey, regular mosey. Complete 2–3 rounds.
  • Game 3 — Dodgeball Without the Dodgeball: Split into two teams on opposite sides. Q calls an exercise—plank, squat hold, Al Gore, etc. One PAX from each team races to the center and plays Rock-Paper-Scissors. Winner returns; loser does 5 reps of a called penalty exercise before returning. Next two PAX go. Completely unnecessary competition will naturally become extremely serious. 😂
  • Game 4 — Sharks & Minnows: One or two PAX are Sharks in the middle. Everyone else crosses the Yard. Tagged PAX do 5 squats + 5 Merkins and become Sharks. No tackling, diving or NFL combine nonsense—just tagging. Last Minnow standing gets absolutely nothing except bragging rights.

MARY:

  • Dips, Gas PUMPERS, Burpees, Heel Touch, Calf Raises, Merkins, LBCs variations

ANNOUNCEMENTS: Anniversary 9/29
COT:
Always stays in COT.

Recess Time

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Hominy is tired, and he is improvising.

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I improvised this plan

Warmup exercises, slightly off from the normal warmup location.

Slow mosey around the grounds, around Lowe’s towards the Chick-fil-a parking lot. Stopped to do some extended planks, stopped to do a few exercises in cadence.

At the Chick-fil-a parking lot. Did an 80-160-240 DORA. Merkins. Squats. LBC.

I didn’t do burpees because I am fundamentally opposed to burpees in a moderate workout. However, before I finished explaining that, some PAX already cranked out a couple of burpees.

Bear crawl across the Chick-fil-a parking lot.

Mosey back to COT area.

Sevens. Calf raises on curb and merkins.

Mary. Peach Stand called Freddy Mercuries. Some others called a few exercises; I don’t remember which exercises anybody else called. I closed us out with an exercise right at 0600 on the dot.

COT. Peach Stand and Marty Byrde had to leave early. We were down to 5. What is said in COT stays in COT, but I can tell you that we shared some good stuff. Sometimes it’s easier to open up with a smaller number of PAX.

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Race to 100 and 100/100 Relationships

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WARMUP: SSH, Mountain Climbers, Hillbilly Walkers
THE THANG: Race to 100, Take a trip, winner calls next exercise:
Shoulder taps
A mix of Merkins
LBCs
Squats
CDDs
Calf raises
Peter Parker's
15 seconds of burpees, for good measure
MARY:
ANNOUNCEMENTS:
COT:

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