Tag: Olaf

Curb Your Enthusiasm

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WARMUP: dynamic plank and broga, dynamic warmup LEs (ie: toy soldiers, lunge with twist)
THE THANG: set 1 (x4 or 5 rounds): 10 dips on bench, 10 derkins on bench, 5 curb burpees, partner wheelbarrow shoulder taps x10, partner sled push to curb
set 2 (x3 or 4 rounds): 10 bench step ups (forward vs lateral), 20 curb hops (forward vs lateral), 10 side plank dips with feet on curb
MARY: x2-3 rounds: side plank leg lifts x6 each, flutters, Superman’s x6
ANNOUNCEMENTS: yes
COT: yes again

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Hills have eyes

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WARMUP: mosey down to bottom of Brayden hill
THE THANG: 10 jump squats at bottom of hill
10 merkins at the first street
10 lunges and the parking lot entrance
5 burpees at the top
Run back to the bottom and repeat
MARY:
ANNOUNCEMENTS: yes
COT: yes

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Bat-flippin’ Pharaoh

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WARMUP: dynamic plank + broga
THE THANG: partner work:
Set 1: sit-up get up with partner pull assist x12 AND partner merkins
Set 2: side plank on curb partner jump over x12 AND partner leg throws x12
Set 3: partner sled push to curb each person AND wheelbarrow shoulder taps x12
Run ~150m loop, 1 curb burpee and 10 SSH on repeat until 6 is in

Repeat all that 3x

MARY: circle up, alternate pax choice abs with choice reps AND supermans x6
ANNOUNCEMENTS: newsletter
COT: names FNG

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EMOM and Partner Ladder

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WARMUP:
20 SSH IC
10 Windmills IC
10 Cherry Picker IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC

THE THANG:
EMOM 25
MIN 1: 10 Burpees
MIN 2: 15 Squats
MIN 3: 10 Merkins
MIN 4: 20 Reverse Lunges
MIN 5: 20 BBS

Hyrox Partner Bodyweight:
Partner 1: Run The Loop
Partner 2: Do The Exercise, Count Reps
Partner 1: Repeats The Rep Count
Partner 2: Runs The Loop

Exercises:
Burpees
Squats
Merkins
Jumping Lunges
Shoulder Taps
BBS

MARY:
Abs go round

ANNOUNCEMENTS:

COT:

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BRILGA

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WARMUP: SSH, dynamic plank/broga
THE THANG: mosey to field, partner push 2×20 yards, partner wheelbarrow 2×20 yards
railroad ties – jump over, pax on ground complete Superman’s then flutters; railroad ties- side shuffle through, pax on ground complete merkins then LBCs
Repeat the partner push and wheelbarrow, mix in 50 yard back peddle and 20 yard bunny hops x2
Mosey back to COT
BROGA x 10mins

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Cadence Count Expertise

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WARMUP: Calling cadence fails with SSH, Hillbillies, Strawberry Pickers, with lo slo squats and windmills mixed in. Moseying to benches over yonder.

THE THANG:
Arms lock lunge walk, Arms lock 1st, 2nd, 3rd, 4th Gear run across the park to Jekyll’s Hill.

Reverse Lunges (pick a number)
Then up hill, burpee at top.
Repeat – double the number, two burpees at top
Repeat – until forever. 3 burpees at top. Omaha as we would have been there till dinner time.

Upper lot.
10 Big Boys – run
20 Flutter -run
30 LBC’s -run
Elbow plank for 6. Then 10 count.

Calhoun Lot curb
5 Derkins
5 Diamond Derkins
5 WA Derkins
Bear Crawl across lot to curb
Crawl Bear Back
Repeat 3X

On Park Fence
Balls to Wall = Nuts on Fence
10 second count
Repeat 3X

In front of bathroom structure
Team of 4 Plank off – everyone’s a winner.

To mid field – Tunnel of Love

MARY: Bonsai led then Bombs Jacks showed up.
ANNOUNCEMENTS: Read your newsletter. Cannoli Run 2027, Bourbon in November.
COT: Prayers.

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Persevere because others are counting on you

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YHC was honored to have the Q at SLT and wanted to bring a side of hills to match the main course of heat and humidity. The Pax were game so we did it and thus started the day up 1:0.

WARMUP:
Run to the bottom of GHES hill for a quick warmup. Run to the light pole hill in the back

THE THANG:
Light pole suicides with 5 Big Boys, 10 merkins and 15 Squats at each pole.

Mosey home finished at 47 minutes.

COT: Men with courage and vulnerability shared their prayers and praises. This workout was sponsored by Hebrews 12:1 and the perseverance necessary to take on the day.

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I want you to think of me for days

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WARMUP: SSH, windmill, hula hoop, hoop hula, karaoke,
THE THANG: mosey for 1/4 mile and then do some exercises. The focus was on great form, mobility, oblique & glutes, & core.
Airplanes, Bonnie Blair, low slow squat, fire hydrants, cross over lunges, v-ups, flutters, hand stands, Goldie Locks squats, jump squats, merkins
MARY: planks,
ANNOUNCEMENTS:
COT: prayers for healing and patience to be present.

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BlockPartyConvo

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WARMUP: light jog
THE THANG: take a tour around WEP and downtown while talking about life and our feelings.
MARY: talking while running requires a tight core. Walker would have been proud.
ANNOUNCEMENTS:
COT: prayers for the PAX going through tough times and for the many blessings we have in our life.

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Tour de Fort Mill

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WARMUP:
Mosey to Pharmacy Parking Lot
SSH, Imperial Walkers, Hillbilly Walkers, Windmills
THE THANG:
Reverse Alabama
Stops along the way…
20 Reverse Lunges
7 Burpees
15 Big Boys

Down to Harris St Park.
Indian Run up Harris St.

Exercises at the church

Partner Nur/Run up Massey St.

Exercises at Pike
MARY:
No
ANNOUNCEMENTS:
Yes
COT:
It was done.

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