Tag: Olaf

Bass O Matic loops

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YHC was honored to be asked to Q the STL. When we run from Flight Plan and do Brayden loops, Bassomatic adds an additional loop around the neighborhood which I have dubbed “Bassomatic loops”. This loop was chosen for the downpainment today.

WARMUP:

No warmup at STL. Disclaimer is given and we go. Run to Brayden entrance.

THE THANG:
Three stops around the loop. At each stop do:
5 burpees
10 Merkins
15 Squats
20 LBC
Goal is 4 loops

ANNOUNCEMENTS:

– Read your newsletter
– Mothers Day this weekend

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Skip Joyfully

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WARMUP:
SSH – 20 IC
• Imperial Walkers – 15 IC
• Windmills – 10 IC
• Arm Circles – 10 fwd / 10 rev
• Hillbillies – 15 IC
• Mosey (~1/4 mile loop or parking lot lap)
THE THANG:
Part 1:
Partner Dora (10 minutes)

Pairs of 2. One partner does the exercise, the other runs ~50 yards and back.

Cumulative Reps per team:
• 100 Carolina Dry Docks
• 200 Step Lunges (single count)
• 300 Flutter Kicks (4-count)

Part 2:
3 Rounds – AMRAP style (~15 mins)
(As Many Rounds As Possible – move at your pace for 5 minutes per round)

Round 1:
• 10 Merkins
• 15 Squats
• 20 Flutter Kicks (4-count)
• Broad Jump 40 yards and back
Round 2:
• 10 Incline Merkins (on curb or bench)
• 15 Lunges (each leg)
• 20 LBCs
• Skip ~20 yards, jog back
Round 3:
• 10 Carolina Dry Docks
• 15 Standing calf raises
• 20 American Hammers (4-count)
• Mosey ~10 yards, jog back

Rest 1 minute between rounds.

MARY:
No time
ANNOUNCEMENTS:
Tortoise and Hare
Busy Summer
COT:
Show to know

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Rosie does the dishes

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WARMUP: • 25 SSH (IC)
• 10 Windmills (IC)
• 10 Imperial Walkers (IC)
• 10 Merkins
• Mosey 100 yards and back
THE THANG: Main Workout (35 mins)

? Circuit 1: Strength + Movement (12 mins)

3 Rounds – 40 seconds work / 20 seconds rest
• Sandbag Deadlifts
• Sandbag Front Squats
• Overhead Press (strict or push press)
• Sandbag Bear Hug Carry (30 yds out and back)
• Rest 1 min after 3 rounds

⸻

? Circuit 2: Partner Grinder (10 mins)

Teams of 2. One works, one moves.
• Partner A does AMRAP sandbag reps
• Bent-over Rows
• Thrusters
• Sandbag Clean-to-Squat
• Partner B: Sandbag Shoulder Carry (30–40 yards out and back), then switch
• Go 10 minutes nonstop

? Break: 1-minute standing rest

⸻

? Circuit 3: Core & Finishers (10 mins)

2 Rounds – 40s work / 20s rest
• Sandbag Russian Twists (seated)
• Sandbag Ground-to-Shoulder
• Plank Pull-throughs (sandbag drag side to side)
• Burpee over sandbag

?️ After 2 rounds, 1-minute rest

MARY: 1 second plank
ANNOUNCEMENTS: Cannoli Run, Tortoise and Hare
COT: Finish the day strong, men.

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Sweepblast

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Q AT SWEEP THE LEG 031725
Run to top of Dam Rd
– 17 merkins
– 17 jump squats
– 17 big boys
Run to Stonecrest
– 17 merkins
– 17 jump squats
– 17 big boys
Run to roundabout
– 17 merkins
– 17 jump squats
– 17 big boys
Up Hubert Graham on Rt Side
– Every other manhole cover, do 3 burpees
Wait at top
Back down Hubert Graham
– Every other manhole cover
– 15 plank jacks
– 10 shoulder taps
Run to roundabout
– 15 plank jacks
– 10 shoulder taps
Run to Stonecrest
– 15 plank jacks
– 10 shoulder taps
Run to top of Dam Rd
– 15 plank jacks
– 10 shoulder taps

Or something like that. You’re only here for the stats anyway…

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Grocery Bag of 2# Weights

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Partner Up, 1 partner carries (2) 2# weights, other doesn’t
Run to end of parking lot near Duck Donuts, 10 SSH in cadence, switch 2# weights with your partner.
Run to bottom of Brayden Pkwy, 10 SSH in cadence, switch 2# weights with your partner.
Run down Afton Way to the corner of Afton Way & Afton Way, 10 partner merkins in cadence, switch 2# weights with your partner.
Run to the ammenities building on Emory & Helton Ln, skip halfway around the parking lot with your partner, swithc 2# weights with your partner, skip the remaining half of the parking lot with your partner.
Run back to the lot behing Duck Donuts…
REPEAT
AND
REPEAT
MARY: 90″ led by The Pirate
COT: Prayers for mental health of the pax; Praise for promotions, Prayers for physical health of the pax

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It was worth the drive

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WARMUP: Olaf and YHC arrived to a lot of stretching and to Rumbling dressed in his 20 degree attire. It was almost 50 degrees outside but I guess he has the southern blood. Warmup consisted of: 1/4 mile jog or so, SSH, low slow squat, very low squat hold, couple hamstring stretches, merkins, mountain climbers, and off we went.
THE THANG: arrived at pull up bars. Instruction was 7s with bars being the top and the bottom of the hill down by the school being bottom.
Top of hill / bars: the set was, 1 pull up, 1 leg lift or knees to chest while hanging on bar, drop and do 1 burpee. That’s 1.
Bottom of hill: set was 1 lunge each side, 1 jump squat. That’s 1.
When done, pick up the 6.

Next we stayed in the same area but grabbed a Cindy. Still did 7s at the top and bottom of hill.
Top: squat thruster with block
Bottom: 4 count flutter
When done, Cindy hold over head.
MARY: yes, focus on core with abs for a plank hold, hammers, v-up. Some back with Superman and pull the cord.
ANNOUNCEMENTS: Luka fast 5
COT: yes, good stuff here!

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