Tag: JCruise

Calf Blaster with Bells

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WARMUP: MNCs, 5x Mike Tysons, Ch.Pickers, 4x M.T.s, Hillb-Walk, 3x MTs, Imp. Walk., 2x MTs, Windmills, 1x MT

THE THANG: 3 stations (ran out of time for 4th). First = Solo…. 2nd/3rd = Partner
1. (at Fences): RDL’s with KBells (15 each side), Gas-Pumpers w/ KB (X10), Clamshells w/ KB (25 each side), Oma-Plata Situps w/ KB (5 each side)
2. (at First light post): 300 Dora Calf Raises w/ KB (10 straight, 10 point in, 10 point out, repeat)…. partner runs to next light post, 5 squat jumps, Nur back
– Flutter Press till 6 was up, then 50 KB-swings before next station
3. (at 2nd light post): 300 Dora Bicep/Tricep … partner does Carioca up & back with 5 Burpees at the turn
– Fisherman’s Calf-Raises (20 each side) before moving on
– At this point, preset alarm signaled Mary’s Arrival; voiding the 4th station’s necessity

MARY: Flutters around KB, “Hernias” (Big Boy w/ KB) x 25, Heel Taps (IC / 4ct. x 25), LBC’s w/ KB x 25, Freddy Mercury’s w/ KB Press
ANNOUNCEMENTS: Blood drive Thursday, Bethel, Tortoise & Hare
COT: Safety/Grace for kiddos hot-rodding, transitions into school year

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Hit The Links

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WARMUP: Cherry Picker, Moroccan Night Club, Mosey to Tee Box
THE THANG: At hole one: 18 Big Boy IC, Lunge walk to Two
Two: 18 Hello Dolly IC, Left Karaoke to Three
Three: 18 Mountain Climber IC, Bear Crawl to Four
Four: 18 Merkin IC, Right Karaoke to Five
Five: 18 Freddie Mercury IC, Nur to Six
Six: 18 SSH IC, Left Shuffle to Seven
Seven: 18 Plank Jack IC, Right Shuffle to Eight
Eight: 18 Flutter Kick IC, Lunge Walk to Nine
Nine: 18 Monkey Humper IC, Walk to Ten
Ten: 18 Big Boy OYO, Lunge Walk to Eleven
Eleven: 18 Hello Dolly IC, Left Karaoke to Twelve
Twelve: 18 Mountain Climber IC, Right Karaoke to Thirteen
Thirteen: 18 Calf Raise IC, Bear Crawl to Fourteen
Fourteen: 18 Freddie Mercury IC, Left Shuffle to Fifteen
Fifteen: 18 SSH IC, Right Shuffle to Sixteen
Sixteen: 18 Plank Jack IC, Nur to Seventeen
Seventeen: 18 Flutter Kick IC, Lunge Walk to Eighteen
Eighteen: 18 Monkey Humper IC, End at COT
Four Burpees at each hole for a total of 72
MARY: 18 LBC IC
ANNOUNCEMENTS: Newsletter
COT: Welcome Cosmo!

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Not so Moderate Deck o’ Death

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Eleven men got a little better this morning at The Yard. Here’s what we did:

Warm-Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 Hillbilly Walkers (IC)
– 10 Seal Jacks (IC)
– Mosey the bus loop

The Thang
Deck o’ Death (take turns pulling cards and performing the following exercises followed by a short run)
– 90 second High Plank
– 100 SSH
– 20 Diamond Merkins
– 20 Dips
– 20 Merkins
– 60 second Low Plank
– 20 Smurf Jacks
– 19 High Knees
– 15 Oblique Crunches (each side)
– 20 Irkins
– 17 Monkey Humpers (IC)
– 20 Shoulder Taps
– 18 Backwards Lunge
– 100 Calf Raises
– 20 American Hammers
– 13 Wojo Squats

Mosey back to COT lot for Four Corners
– 15 Tempo Merkins (IC)
– 15 Heels to Heaven (IC)
– Elevens (LBCs/Lunges)
– 15 Y Squats
– 15 Alternating Shoulder Taps
– 15 Rosalitas
– 15 Derkins

NMM
The humidity was as high as the spirits this morning as we endured Wisdom by Walker and a couple solid bar jokes. I hope today’s workout was the hardest thing we do today, but most likely it won’t be. Maybe it’s a past due Honey-do list or a hard conversation with the M. When whatever that thing is manifests today or this week, I encourage you to attack it with the same vigor you attacked today’s beatdown. Do the hard thing today instead of letting it eat at you for weeks. You got this!
-IJ

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No Shower Curtain, No Problem

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WARMUP:

SSH x 25

THE THANG:

Mosey around lot mixing in Low Slow Squat, Merkin and Flutter

Mosey to benches near hill and complete 2 rounds of step ups, dips, derkins.

Grab a coupon from nearby rock storage facility.
Move towards hill.

10 curls at top, shuffle to bottom, 10 burpees at bottom, shuffle to top, 10 OH Press at top. Shuffle back to bottom, Lunge Indian Walk back up the hill.

Carry coupons back to storage.

Wall Squat count to 10 waterfall
Balls to wall count to 10 waterfall
Mosey to Pullup Bars

Farmers Only lead
2 rounds of:

Max pull ups
Duck walk to corner 1 – Diamond Merkins
Lunge Walk to corner 2 – Big Boy Situps

Mosey back to hill. Run down and Cubbie led exercise at bottom. Run to top and Escargot led exercise at top.

Mosey back to COT

ANNOUNCEMENTS: Jaeger 7/27, Stuff the Bus
COT: Went around and shared Prayers/Praises

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It’s a moderate without Bs

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Started at exactly 6:30 AM with a professional disclaimer stating that YHC is not a professional.

We moseyed around the lot and warmed up with,
Side Straddle Hop
Produce Pickers
Windmills
Moroccan Nightclubs
Imperial Walkers
Hillbilly Walkers

Mosey to the benches for,
50 step-ups (25 each leg)
25 25 calf raises

40 step-ups (20 each leg)
20 calf raises

Mosey to the running tracks for some partners work.

100 Merkins
150 CDDs
200 Big Boys
300 LBCs

Mosey to the shovel flag for some Mary, PAX choice as we went in circle one by one until time ran out.
There were,

Toe touches
Freddy Mercury
Box Cutters
and more

COT
Announcements
Prayers
Praises

Burpees and Bear Crawls

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Tour de Bushwood

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Short mosey run
Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker petes; plank stretches
–mosey Run–

Thang 1: Fish Tracker: do transportation, then the exercise called.
Toy soldiers walk – called bobby hurley’s
Bear crawl – merkins
Lunge walk – squats
Crab walks-LBC
–mosey Run–

Thang 2: leg lift loop dora: Partner 1 runs loop, other does leg lifts (we held onto the fence) cumulative to a 100 leg lifts
Thang 3: pass the ammunition: found a concrete weight, all pax curb plank. Pass block down the line, at end all do 3 curb merkins, pass the block back, repeat a few times.
–mosey Run–

Thang 4: burpee relays: base line is the flags in front of the school.
Run to light pole 1, do 4 burpees, run back to start
Run to pole 2, do 4 burpees, run back to start
Run to pole 3, do 4 burpees, run back to start
–mosey Run–

Thang 5: wall work
Wall sit, pax individually ran out did 4 merkins, ran back
Muscle ups, 3x
Wall tar jais in cadence
–mosey Run–

Thang 6: shuffle work
Low stance, shuffle right, left, do exercise when called. We did monkey humpers, smurf jacks.
–Run to shovel flag
Some Mary
COT

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13 pillars & 4 levels

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WARMUP: yea, we did that. seriously, it’s important.

THE THANG: ran towards the levels, but found some pillars. Stopped for 1 burpee at the first pillar, then 2, then 3, etc. There were 13. That’s 91 burpees (if I’d done the math in my head, I would have called 9 more in cadence. Guess the PAX are glad, I didn’t….)

At the levels near the tennis courts

Bottom level – 10 squats
2nd level – 10 jump squats
3rd level – 10 lunges
3.5 level – turn around 10 bulgarian split squats
4 level – head back to the bottom level

We did 4 rounds

On the way back, we stopped for Bomb Jacks at light poles in an additive fashion as well.

MARY: Some shinbox work. look it up. mobility matters

ANNOUNCEMENTS: Summer of CSAUP

COT: Always

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What a turnout

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Word for the day was “consistency”. Anyone can do it in bursts or for a short while but a consistent performance will take you further. When you are tired or disinterested, that consistency will help you to focus.
WARMUP: Seal Jacks, IW, Windmill, Mountain Climbers, MNC and, of course, SSHs
THE THANG: mosey to back of Lowe’s. Partner up for Dora: 100 Merks, 200 Gas Pumpers (just for Twister) & 300 Sumo Squats.
10 partner hand slap Merkins, 10 partner Derkins (real crowd pleaser) and 5 Partner Giddy-ups per side.
Mosey to Persis wall, pax jumps out to do 5 bombjacks then 3 flying Squirrels. Ended with Jack Webb and the Q was gassed.
MARY: 2 rounds
ANNOUNCEMENTS: Summer of CSAUPs, FM Care Center lawn care
COT: Prayers for Destiny’s Father in law and a friend of Assassin’s wife with a brain tumor.
What a glorious humid day to be amongst the Pax. Honored and humbled by the great turnout.

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