WARMUP:
THE THANG: did some curls, squats and other fun things with weights
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Nope
THE THANG: Ruck 3.3 miles with stops at the flag at St. Philip Neri for the pledge and the turnaround point at Fort Mill High School.
MARY: no time
ANNOUNCEMENTS: always
COT: 5th core principle
The privilege of working out is one YHC did not take for granted this week. Despite some short nights of sleep and earlier than normal alarms, it was great to know I was going to be out with the PAX – the best gift we can receive – one of community and belonging. And it never gets old, just better.
Thanks for the call, McHale. :eye:
WARMUP: NA
THE THANG: Rucking miles and Rugby Sprints
MARY: NA
ANNOUNCEMENTS: One Word, Men’s Shelter, Break the Dam and Dam to Dam
COT: Yes
WARMUP: nope
THE THANG: walk Kingsley loops 3.2ish miles. Finish with some squats, imperial walkers, merkins, burpees
MARY:
ANNOUNCEMENTS: jan 31 run/ruck at river walk
COT: prayers for successful medical procedures and recoveries
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
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: slight slowsy over to our first stop for some imperial walkers, hillbilly walkers, and low slow squats
THE THANG: got in about 3 miles with a couple of stops. Every ten mins we stopped and did an assortment of exercises between: merkins, squats, walkers, calf raises, curls, bent over rows and overhead carrys.
MARY:
Last 30 seconds we did calf raises, want able to get abs in that time.
ANNOUNCEMENTS: bourbon and bbq, highway clean up, bethels, and post golf tourney
COT: circle of trust
WARMUP:
– None – Everyone was ready
THE THANG:
– Multiple loops around the Kingsley pond.
– Team took turns carrying a 35 lb sandbag
MARY:
ANNOUNCEMENTS:
– Golf Tournament
– HIMS Camp
– Trash pickup 10/25
–
COT:
Another great day in the Gloom with my brothers from other mothers. An elite 8 toured the grounds targeting often neglected muscle groups. Here’s what we did.
Warm Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 Windmills (IC)
– 10 Mountain Climbers (IC)
Mosey to School
– 10 Irkins (IC)
– 10 Dips (IC)
– 10 Step-ups (each leg)
– 60 Calf Raises (20 in, 20 out, 20 regular)
– 10 Derkins (IC)
Circle the Lot
– 25 MNCs (IC)
– Circle the lot
– 25 Overhead Press (IC)
– Circle the lot
– 25 Little Baby Arm Circles (IC)
– Circle the lot
– 25 Chinooks (IC)
– Circle the lot
– 25 Wonder Womans (IC)
– Circle the lot
– 25 Italian Night Clubs (IC)
Mosey to bridge
– 15 LBCs (IC)
– Run to the end of the bridge
– 15 American Hammers (IC)
– Run back
– 15 Flutters (IC)
– Run to the end of the bridge
– 15 Boxcutters (IC)
– Run back
– 15 Big Boys
– Run to the end of the bridge
– 15 Freddies (IC)
Mosey around back of school
Stretches
– Sitting left leg out
– Sitting right leg out
– Sitting both legs out
– Butterfly
– Standing left
– Standing right
– Standing middle
Mosey to side of school
– 15 People’s Chairs (IC)
– 30 Count single-leg holds left
– 30 Count single-leg holds right
– 10 Isolated one-leg squats (each leg)
– 10 Dirty Hook-ups (IC)
– 10 Wall Tar Jais (IC)
– 10 Crossbody Wall Crunches (each side)
– 15 Australian Mtn Climbers (IC)
Mosey back to COT
NMM
We lift heavy so that we can carry heavy things – physically, emotionally, and spiritually. Men who prioritize training are resilient and reliable, and as such, everybody wants what they have. But you have to learn to say “no” to some things. If you pour out everything you have, you will have nothing left to your family or for yourself.
Also, know that you have a brotherhood to help you shoulder the weight. You’re either going through it, just went through it, or will go through it. When you get overwhelmed, ask for help. You are needed, desired, and loved. Don’t let temporary problems cause you to succumb to a permanent solution. Talk, listen, share, and care. We need you. Your family needs you. And your community needs you.
Aye!
IJ