Tag: oldbay

One lap is all it takes

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WARMUP: ssh, wind mills, imp walkers, plank, up and down dog, Peter Parker’s
THE THANG: we moseyed one lap around the large loop around the pond and LPL (counter clockwise) starting at cot. We stopped at every other street light and did some exercises

Along the first road ( through the row of restaurants, etc) we did 1 burpee, 2 bomb jacks, 3 big boys, 4 merkins and 5 squats

Along the second road towards the back of Kingsley, we did all the previous things, and added 6 side straddle hops.

We stopped along the way at the rip rap for a quick and painful interlude where we each grabbed a rock and carried it over our heads up to the LPL parking sign and back. We then continued our journey.

Along the next road, across the back of LPL, we did the previous 6 exercises at the designated street lights and added 7 monkey humpers.

Finally, along the road back to cot, we did these same 7 exercises, but doubled the rep count of each

We did one last set when we arrived back at cot and then we caught our breath, wiped the sweat from our brows and enjoyed the sunrise.
MARY:
ANNOUNCEMENTS:
COT:

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It is what it is!

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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

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Slow-Square Agility-Burn

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WARMUP: Indian-run (w/ basketballs dribbling) to main theatre of AM-combat…
then… https://youtu.be/M50lKtaE8rs?si=1HLgpBylUCLEhh89 remix by Me first & Gimme Gimmes (2:11)
1. Base = Hillbillies
2. Chorus = Windmills
1. Then… https://youtu.be/K9GxdQ2MkzA?si=FDfWgqVtFrQM7muq remix by State of Mine (3:37)
1. Base = Imp. Walkers
2. Chorus: Plank Jax
3. Solos: Cherry Pickers
THE THANG:
#1: agility ladder
5-Each/Nur back
1 foot Forward hop (R/L)
2 foot side hops
1 foot side hop (R/L)
Merkin crabwalk (R/L)
Icky Shuffle
Hopscotch
scissor shuffle (R/L)

#2 4-Square. when Pax are out… take a lap, then join the queue

MARY: Circle of Hate / Ab-lab

ANNOUNCEMENTS: Bourbon thang… turkey thang… Christmas thang
COT: Held / 5th core principle

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Pray for Jamaica

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WARMUP: sure
THE THANG:

Out and back – 4.3mi

L on Munn
R on Harris
R on Sam Smith
R on Choate
L on Drew
L on Sharon Lee
R on Sutton
Out to 6 Baxter

MARY: nah
ANNOUNCEMENTS: 4Bs, Xmas party
COT: prayers for Jamaica recovery efforts, medical treatments/procedures, home repairs

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The Waltz

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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:

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What costume are you wearing?

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We did a little warmup with the usual exercises. I proceeded to introduce the topic for thought. What costume are you wearing? Are you being an imposter?

Mosey over to the first stop for some 4 corners. 3 exercises then a lap around the parking lot. Kinda went like this merkins, mtn climbers, shoulder taps 10,15,20. Take a lap. Squats, monkey humpers, calve raises 10,15,20. Take a lap. LBCs, American hammers, flutters 10,15,20. Take a lap. Side straddle hops, over head claps,Moroccan night clubs 10,15,20. Take a lap. Mosey to the next spot behind Lowe’s. Rail work with dips, irkens, derkins with a bear crawl across lot. Headed to the wall for some sitting and merkins. Back to COT for the finale. Wrapped it up with we should be putting on the full armor of God and not covering ourselves up with costumes. Eph. 6:12-24

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Keep em coming, 10 at a time

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WARMUP: Obligatory SSHs, a mosey with carioca, butt kickers, high knees, nur, parker peter, hillbillies, stretching, then back to amphitheatre
THE THANG:
Station 1 (amphitheatre) = burpees x10, shoulder taps x20, Freddy x30

Run to station 2

Station 2 (Pacos plaza) = burpees x10, squats x20, flutters x30

Run back to station 1

Rinse and repeat for 5 total stops at each station

MARY: yes, box cuttah, Am hammer, flutter, dollies, rosalita

A new twist — some of the above was done in reverse (huh?)

ANNOUNCEMENTS: Bourbon and BBQ event coming

COT: yessir, Mr Sir

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run, rundown, run-of-the-mill, runaway

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WARMUP: assorted stretching, grunting, groaning, whining about the cold
THE THANG: FMHS to new Kingsley, out/back to 21, around Sunbelt parking lot, back out. Studs add old Kingsley.
MARY: assorted stretching, grunting, groaning, whining about the cold
ANNOUNCEMENTS: Bourbon & BBQ, Trash pick-up, Christmas Party, read your newsletter
COT: as per usual

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Pick a card

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WARMUP: usual SSH, windmills, stretching, imperial walkers, hillbilly walkers
THE THANG: we did a little mosey to the back of the school for a little wall sit while pax would take a sprint up the stairs all participated. Took another mosey around the campus until we found a way into the track. That’s when the fun began. Pax chose a card for the next set of exercises. 30 was the count for the first set of exercises imperial walkers, Peter Parker’s, Parker peters, hello dollys. Lap around the track. Next round was 15 counts for merkins, big boys, squats, lbcs and plank jacks. Another lap around the track. Next round 10 counts of flutters, SSHs, mtn climbers, American hammers, shoulder taps. Another lap. Next round 25 counts American hammers, mtn climbers, squats, SSH, rosalitas. Guess another lap? Nope headed to COT and finished last round Monkey humpers, calve raises, sumo squats, seal jacks, and weezy Jefferson.

Finished with a few abs and closed with COT.

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Chilly breezy

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12 friendly pax showed for possible drizzle/rain conditions for a run thru downtown Baxter to the River and back. All enjoyed with no drizzle.

Discussed upcoming events and shared praises and prayer concerns largely regarding family. Elderly parents, kids finding their way… heavy loads that we are going through.

Praises for the fellowship and the get to of being able to be together and push each other. Good fellowship this morning.

-30-

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