Tag: Ruby Slippers

12 Days of Yardmas

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We did some warmup and then went into a 12 Days of Yardmas board of pain

Complete first exercise and run a lap. Next exercise and the first and run a lap. Repeat ladder style. Extra points to sing 12 days of Christmas while doing it.

12 days of yardmas
1 Burpee
2 Mak Tar Jai
3 SSH
4 LBC
5 calf raises
6 squats
7 plank jacks
8 4 ct flutter kicks
9 CDDs
10 bbsu
11 Mike Tyson’s
12 merkins

When finished PAX picked up the 6 and finished rounds with them.

Ended last lap right at 715

HarryCarry gave away cookies after COT. They were laced with crack.

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The Yard – Bootcamp in cadence + DORA

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WARMUP: The usual
THE THANG:
– Exercise of YHC’s choosing in cadence + mode of transport given for 20 to 50 yds, NUR to starting point; repeat
– DORA: 100 hand release/150 low slow squats/ 200 big boys | Partner runs 50 yds, NURs back

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Flag Handoff to Hominy

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WARMUP:
– Mosey a lap
– Side Straddle Hop
– Windmills
– Moroccan Night Club
– Plank (with sharing of quotes: Mark 10:13-14,16 & Me & My House by Brantley Gilbert)
– Stretches – Explanation of My Q Philosophy

THE THANG:
– 50-100-150 Dora
– 50 Merkin
– 100 Squat
– 150 LBC
– Ladder (Run a lap after each set of exercises. Add an additional exercise each time.)
– 20 Side Straddle Hop
– 30 LBC
– 15 Squat
– 10 Merkin
– 20 Moroccan Night Club
– 10 Lunges each side
– 10 Count Bear Crawl (Walk backwards to get back)
– 10 Big Boys
– 20 Calf Raises on Curb
– 10 Carolina Dry Dock
– 20 Flutters
The ladder was more than enough to get to 7:15am. Bowser Jr and I just barely got to the 20 Calf Raises on Curb.
MARY: None
ANNOUNCEMENTS: There are still slots available for the Christmas Party. Christmas Eve morning convergence is at The Yard. 30/30 at Coach’s Box is a great AO; come out on Thursdays 5am-6pm at FMHS.
COT: Prayers for Drop Thrill’s Aunt Norma. Praises for 3D transitioning into a new job. Continued prayers for Time Machine’s family.
Additional Notes about COT: There were qty: two 2.0s. Bowser Jr, age 9 and Tap Out age 11. During COT, I sent them away from the group to have their own COT. This allows for a safe time for adult men to share and be open with things that they might not be comfortable saying around children. I put Tap Out in charge, and I gave them the following discussion questions:
– Who is your best friend, and what do you like about them?
– What are some ways that you can be a better friend?

Musical Selection:
The album: Dreamrider by Lazerhawk

Quotes:
Mark 10:13-14,16. From the New Living Translation:
13 One day, some parents brought their children to Jesus so he could touch and bless them. But the disciples scolded the parents for bothering him.
14 When Jesus saw what was happening, he was angry with his disciples. He said to them, “Let the children come to me. Don’t stop them! For the Kingdom of God belongs to those who are like these children.”
16 Then he took the children in his arms and placed his hands on their heads and blessed them.

From Brantley Gilbert’s “Me and My House”
“For me and my house, we ain’t raising kids. We’re raising God-fearing women and men.”

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Hot coffee in the throne room

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WARMUP: 30 minutes, not enough time… Go straight into beating
THE THANG:
1st-F:
Some of these in cadence
 
On the twelfth day of Christmas, the Nation gave to me…
12 Low Slow SquatCHes,
11 Hello Dollies,
10 twisting lunges,
9 Staggered Chain-Kins,
8 big-boy sit-ups,
7 Dying Cockroaches
6 mountain climbers,
FIIIVE BLAZING BUR-PEES!
4 plank Jacks,
3 Chain Press Flutters,
2 CHickle-Pounders,
And a short sprint at breakneck speed!

3rd-F
Contextual Prompt (sent prior to the meeting): “Think about an area in your life where you feel like you’re preparing or clearing the way for something greater. What are you doing to prepare? What roadblocks might need removal, and why?

MARY: no chicks
ANNOUNCEMENTS: flag hand off Saturday, Christmas Eve, convergence/run at the yard
Read your newsletter
COT: fifth core principal… Expanded into 30 minutes!

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The Truth Matters

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Thermostat read 22 degrees at 0500hrs, but Cake Boss had Johnny Cash playing early and we never felt it. YHC was curious who, or how many would show in these conditions, but was pleasantly surprised with 12 faithful, including some newish PAX and some Upper Management that brought the mumblechatter!

This is “Q-School,” let’s get the disclaimer correct.
DISCLAIMER: I am not a professional – you are participating at your own risk – you are responsible for your own well-being – you are here voluntarily, and you are not paying to be here – know your limits and do the best you can – modify as necessary.

WARMUP: Let’s mosey. Loop around the student parking lot. Plank in a Circle of Pain for the 6. With the 6 in, went over The Mission and the 5 Core Principles – in order!
– 20 SHH IC
– 10 Windmills IC
The mumblechatter was excessive here. No clue how many Windmills we actually did, so… 5 burpees OYO. It did its job and quieted the PAX, for a moment.
– 10 LSS IC
– 10 Hillbilly Walkers IC
– 10 MNC IC
– Yoga – Reminded the PAX of the DRP and why we’re here; to GET RIGHT.

THE THANG: Mosey to Pull-up Bars – Plank for the 6.
Discussed various types of workout formats, i.e. Pearls on a String, 7s or 11s or 21s, DORA, 4 corners.

We started with 7s this morning – 6 pull ups at the top of the hill, 1 burpee at the bottom. Made sure that we picked up the 6 and completed ALL of the reps.

Instead of asking for a 10 count, YHC continued to preach and advised the PAX of alternate ways to catch a breather if the PAX need it. We discussed properly planning your Q to ensure you have enough to do for the duration of the workout, to wear a watch, to try to address all of the parts of the body in the workout, and again, to leave no man behind.

From there, we partnered up and grabbed a coupon. Completed an AMRAP of the following exercises while your partner ran down to the stop sign and back:
– Derkins with feet on coupon
– Squat with coupon
– Overhead press with coupon
– American Hammers with coupon

Mosey back to CoT

MARY: Flutters, LBCs, Peter Parkers, Plank Jax with various PAX practicing commands and cadence.

ANNOUNCEMENTS: Christmas Party, Bethel Men’s Shelter

COT: Stays in CoT

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Q has manners. Today

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WARMUP: stretch, SSH, Mtn. climbers, sherry pickers, ssh
THE THANG: Track work- 1sr lap stopping at 4 corners merkins, diamond, wide arm, shoulder tap- 2nd lap squats, alt lunges, jump squats, sumo squats 3rd lap big boy, American hammers, Mtn climbers, LBCs 4th lap burpees, cool down – sprint intervals
MARY:
ANNOUNCEMENTS: convergence, bethel mens shelter
COT: prayers for family, travel, thanksgiving

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Simple, but not easy

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A frozen dozen met at The Honey Badger for a simple but not easy beatdown. Here’s what we did:
– 10 Mountain Climbers (IC)
– 10 Plank Jacks (IC)
– 10 Alternating Shoulder Taps (IC)
– Mosey to Track

Capoot Hero WOD
Officer James Lowell Capoot, of the Vallejo Police Department, died November 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, CA, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor, and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations.

– 100 Merkins
– Run 2 laps
– 75 Merkins
– Run 3 laps
– 50 Merkins
– Run 4 laps
– 25 Merkins
– Run 5 laps

Ab Lab
– 10 LBCs (IC)
– 20 Flutters (IC)
– 10 American Hammers (IC)
– 10 Hello Dollys (IC)
– 10 Boxcutters (IC)
– 10 SSHs (IC)

NMM
Today’s workout was proof that it can be simple and still difficult. No PowerPoints needed. No extra explanation. Just Merkins and running. Do enough, and you feel it.

How many times in life do we make things more difficult than they need to be? We worry about things that never materialize. We make excuses to not do something because it might be uncomfortable. We worry ourselves with ornate scenarios we create in our minds that have little to no basis in reality. Sometimes we need to just do the thing. Face it. Do it. Win it. Move on.

-IJ

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cold start

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– WARMUP: Mosey 1/4 mile around the track
– Dynamic stretches:
– Arm circles (10 forward, 10 backward)
– High knees (20 seconds)
– Butt kicks (20 seconds)

THE THANG: Circuit 1 (2 rounds):
– Run 1/4 mile (moderate pace)
– merkins (20 reps)
– Air Squats (25 reps)
– flutters (30 reps)
Circuit 2 (2 rounds):
– Run 1/4 mile (fast pace)
– alternating jump squats
– shoulder taps
– big boy situps
Circuit 3 (2 rounds):
– Run 1/4 mile (moderate-to-fast pace)
– Mountain Climbers
– Jump Squats
– LBCs

ANNOUNCEMENTS: trash pickup, bethel mens shelter, convergence
COT: prayers around the circle

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