Arms
Chest
core
Legs
YHC was honored to be given the Q stick at Slow Burn and challenged the Pax to get 1% better this AM. You see, status quo is comfortable and safe because it is known. Showing up to an AO offers disruption because you do not know what you will encounter from the Q. As a Fort Redwood I dont have tons of new ideas but I do challenge those in attendance to get better as I am confident that this momentum will carry you through the day as it has for me over the years.
WARMUP:
Mosey to Persis parking lot and circle up
Windmills x 10
SSH x 20
Mtn x 20
MNC x 10
IW x 10
Lets go!
THE THANG:
Mosey to Lowes with (3) stations. At each station, we completed max number of reps for each exercise within a minute. Pax were instructed to use sidewalk chalk to note their number
Station 1
Burpees
Flutters
WAM
Station 2
Lunges
Hammers
Diamond merkins
Station 3
CDD
Big Boy
Rinse and repeat but with a caveat to do 1 more rep of each exercise with a partner
MARY:
Twister on Gas Pumpers
Boogie Nights on LBCs
Barry Manilow on Dying Cockroaches
Assassin on Peter Pointers
ANNOUNCEMENTS:
Read your newsletter
COT:
Prayers for safe travels, new jobs and for grace
WARMUP: none
THE THANG: Munn to Harris to Sam Smith. Turn and go back or take Sutton through Baxter back to COT
MARY:
ANNOUNCEMENTS:
COT:
Saw two Ruckers take the easy path then the campers headed out to build callouses at The Ranch
WARMUP: Mosey to front of school: 15 IW, 15 HW walker, 10 WM, 15 Cherry Picker. Foreplay done.
THE THANG:
9s on the hill. 8 Burpees, Bear Crawl up, 1 Squat, crawl Bear Down. You know the rest.
Mosey to benches in front of school:
30 Dips, 30 Step Ups, 30 Derkins.
Mosey to Side of School.
Peoples Chair while each person does 3 burpees.
Balls to the Wall
Peoples Chair while each person does 3 burpees.
Plank on wall.
Mosey to parking lot behind school:
Bear Crawl 2 spaces and 5 merkins and crab walk 2 spaces and 10 lunges. Do this the length of the parking lot.
Mosey to side of school tables.
30 step ups and 30 incline dry docks
Rinse and repeat
MARY: gas pumpers, LBC and alternating leg lifts
ANNOUNCEMENTS: stuff
COT: prayers for Rainmakers family on death of grandmother. Prayers for all families!
WARMUP: SSH, Windmill, Plank position then honeymooner and downward dog a couple of times
THE THANG: Ran a U starting from Earthfare to Gold Hill Middle and back with Exercises being 10 burpees, 10 Squats, and 10 big boys at the starting point, every turn, and finish point. Then did a couple of loops around the Earthfare parking lot.
MARY: American Hammers, Flutters, Hello Dollies, and Heals to Heaven
ANNOUNCEMENTS: Read the newsletter
COT: Prayers and Praises
The goal was to bring back some things we have done in a while.
WARMUP: Not needed
THE THANG:
Mosey to first stop at golf course.
IWx15, WMx10, move over for a break, but there are no breaks. Cherry Picker x15.
Mosey to pickle ball courts.
20 Monkey Humpers
Mosey to wall:
20 dips and 20 Derkins
Mosey to hill by clubhouse:
Lunge walk up the hill, then bear crawl then lunge walk.
Mosey down the hill and partner up.
1 partner run up hill other partner do exercise.
Exercises: Curl, Squat, overhead Press, Lunge.
Mosey back to wall: 20 Dips and 20 Step Ups
Mosey to Pickle Ball Courts: Monkey Humpers
Mosey to golf course: LBC x25, Hello Dolly x25 and Flutters x20 (thanks change order)
Mosey back to Runde:
Green Sally with Merkins
Roxanne with Squats
Thunderstruck with Burpees
2 minutes of Broga
MARY: yes
ANNOUNCEMENTS: yes
COT: welcome back Divac
WARMUP: mosey, windmill, Moroccan night club, peter Parker, imperial walker, merkins
THE THANG: Dora 50 merks, 100 lbc, 150 squats, 200 flutters then wall squats somd pull ups, step ups and dips. Then bear crawl, lunges and crab walk around the bases. Indian run up a hill. 15 mins of broga
MARY: none
ANNOUNCEMENTS: d2d bar, Valentine’s day wins dinner
COT: thankful for everyday
Warmup: SSH, Windmills, Imp Walkers, Los Slow Squats, Peter Parkers, plank stretches
–Run
Thang 1: Wall sit, pax individually run out and did 6 merkins, then did muscle ups, then did wall tar jais
–Run
Thang 2: at four square boxes: Bobby Hurley relays. Run to box, do five bobbys, then run back to baseline, go until all five boxes are bobbied.
–Run
Thang 3: bear crawl. Was about 90 yards. Plank for the six.
–Run
Thang 4: at the playground: leg lift DORA. Count is 100, partner runs to concrete path and back. Followed with 10 pullups.
–Run
Thang 5: Burpee loop of doom: pax do six burpees, run the loop, repeat, repeat.
–Run
Thang 6: Bench mench: step ups, dips, derkins
–Run to shovel flag
Mary.
Fini
WARMUP: SSH, Moroccan Night Clubs, Imperial Walker, Honeymooner, Downward Dog, Pigeon
THE THANG:
Track
Run Lap – 30 Merkins / 30 Squats
Run Lap – 30 Plank Jacks / 30 LBC’s
Run Lap – 30 Merkins / 30 BB Sit-ups
Bear crawl to 50 YL / Lunge walk back
Run bleachers / Up & Down stairs back
MARY: Yes
ANNOUNCEMENTS: RYN
COT: Always
WARMUP: SSH, Moroccan Night Clubs, Imperial Walker, Honeymooner, Downward Dog, Pigeon
THE THANG:
Track
Run Lap – 30 Merkins / 30 Squats
Run Lap – 30 Plank Jacks / 30 LBC’s
Run Lap – 30 Merkins / 30 BB Sit-ups
Bear crawl to 50 YL / Lunge walk back
Run bleachers / Up & Down stairs back
MARY: Yes
ANNOUNCEMENTS: RYN
COT: Always