Tag: Sasquatch

AKA Day 1

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WARMUP: Run from Earth Fare to end of Ben Casey Drive.
THE THANG: Complete 8 windmill merkins. Run through adjacent parking lot down to end of Patricia Lane. Complete 8 inch worm merkins. Run to end of Gold Hill Middle parking lot. Complete 8 curb burpees. Run back to Patricia Lane. Complete 8 inch worm merkins. Run back to Ben Casey Drive. Complete 8 windmill merkins. Repeat all of the above AMRAP until 5:57AM.
Run back to Earth Fare.
ANNOUNCEMENTS: I opened the newsletter at COT. Too many things happening to share… so read your newsletter!

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Litter pick up – Community Svc

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March 18th is tentatively set as our first pick-up for the US21 adopt-a-Highway litter pickup! We will have 4 opportunities in 2023. Once a quarter is the plan.  All supplies provided ( bags, gloves, safety vests, pick up sticks, eye-wear, and fellowship) All that remains is YOU.
Plan for about 1 hour and 30 mins – 2 hours maximum. We will meet at the Harris street park around 7:45am.
We will walk up the hill to US21 and split up into 2 groups.  One group will head north to the Peachstand and back and the other group will head south to Sutton Rd and back.  (1 mile each direction)

We could use 10-12 guys to keep this an efficient and timely process. 2.0s and Ms are welcome as well as anyone who would like to participate in our community svc event.

Thank you to all who participated in 2022. Looking forward to seeing new faces as well as the HIM who assisted last year.

US 21 from the Peachstand south to Sutton Rd ( Circle K – gas station) is the road that we adopted!!

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Licked by Squatch

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WARMUP: plank exercises (merkins, Peter Parker, mountain climbers) mixed in some upward and downward dogs
Tallawah BUY-IN: 100 goblet squats
THE THANG: 7 stations of tabata- 40 seconds on, 20 seconds off
1. wall balls 20#
2. slam ball and catch 15#
3. Merkins with one hand on bell/switch at 20”
4. KB plank rows over edge of stage
5. KB manmakers
6. KB swings
7. Jump rope (2 burpee penalty for missed jump)
3.5 rounds completed
MARY: plank in a circle and slam ball rolls CW and CCW; seated in a circle with feet up with backs to one another and pass slam ball CW/CCW; flutters, low plank Parkers, LBCs
ANNOUNCEMENTS: Rooster 3/4, Jaeger 3/11

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C.A.L.M.

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Well, this workout was anything other than
C.A.L.M. for the first 20 minutes. Comments were flying all over the place for my early incoherent 5:15 a.m. speech and demonstrations patterns. Rough start. It never let up after @Fishstix chided me with my beautiful description of Moroccan Night Clubs.
WARMUP: So we warmed up with a few of those and two other exercises.
THE THANG:
3 sections:
1. 15 minute workout with a partner; timer is the one person in the larger group doing 12 manmakers with a 30 lb sandbag
Partner rotate exercises based on timer listed above:
Merkins/Squats
Dips/Reverse Lunges
One arm Shoulder Presses with KB/Squat high jumps
We rotated through about twice.

2. Ab practice time. I will admit there was a lot of chatter in the first 15 minutes, less in the next 6.5 minutes of abs and quite a bit more of groaning and complaining.
1 minutes each:
Figure 8’s
Parker Peters
X-man Crunch
Rest for 30 secs
Starfish Crunch
21 Crunch
Twisted T-planks

3. Broga: 25 minutes with a focus on shoulders

ANNOUNCEMENTS: D2D is tomorrow.
COT: Lots of praises but also some serious prayer requests. Thank you men for sharing!
Thank you for the opportunity @headspin and @bodywash!

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It was the Damn Sasquatch

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WARMUP: carry something heavy (sandbags, slamball, rucks) with dynamic warmup (i.e. toy soldier, side steps, back steps)
THE THANG: 4 stations behind earth fare with 5th pax running ~100yds total to stop sign and back as the timer.
Station 1: Sandbag back squats
Station 2: over the shoulder sandbag toss (alternate sides)
Station 3: Slamball (20lb) thruster and throw
Station 4: plastic crate bear crawls/runs
Once everyone finished each station including run, ruck to the office for weighted pull-ups, modify as needed, then back to stations to repeat aforementioned THANG.
Last thang to travel back towards COT was sandbag and slamball Indian ruck- pax in front launches slamball forwards, pax in back has sandbag and drops it on ground once pax in front retreats to the back to pick it off the ground, the next pax in line gets slam ball and repeats- did this from behind earth fare to COT
MARY: circle up in plank position, pax roll 20lb slamball to a non-adjacent pax- rucks were on because that’s the manly thing to do. THIS TORE UP THE CORE! I forgot what we decided to call this… “plank potato?”
ANNOUNCEMENTS: some relay coming up soon
COT: Thanks to Olaf for the Q and for retrieving the great I left behind.
Saw Tsunami out for the first time in over a year, getting after it at STL!
Lifting up all thoughts and prayers to our wonderful and gracious Heavenly Father!

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BOSSmen Speed Work

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WARMUP:
1.75 mile Shuffle (Indian) Run where the last half mile we got faster and faster

THE THANG:
Tabata Style Leg Work
60secs on 30secs off
115# Barbell Box Squats
~30inch Box Step Ups
Hip Thrusters w/ 20# Slam Ball
Apollo Ohno’s
2 rounds

Recovery Work:
Half Pistol Squat – 2×10 each leg
Standing Quad Stretch – 2x30sec each leg
Bird Dogs – 20 reps (single count)
World’s Greatest Stretch – 3 each side
Foam rolling/massage gun

COT: Preparedness. Do the hard thing now, so that life’s easier later on.

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The Beast has Awakened

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The Tomahawk was awaked and is not pleased with what it sees. This fabled AO is riddled with mystic and lore. Did it ever exist? Was there ever really an F3-Indian Land? Where did it go?

YHC is here to tell you Tomahawk was too much for this modern world. It was a place where men wore weight vests for the 5-mile pre-runs, then did kettlebell work outs for cool downs. I can assure you, the worst stories you have ever heard are watered down at best.

We are getting soft, and mushy. We talk too much. We lift things that weigh under 30LBS. We video stuff and talk about trendy topics.  It’s time for a rebirth by fire. Tomahawk is coming back to take teeth and kick names. There will be no fluff. Leave your Lululemon at home.

Launching 2-22-23 we will begin a Legends series where you can expect to see the royalty of AO pasted. YHC has an abundance of devilish delights for the coming months…so stay tuned.

There seems to be a vacancy at Catawba Ridge so we will plant our flag there and reclaim what is rightfully ours. You got what it takes?

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Pathfinder

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WARMUP: sure
THE THANG: 6 miles @ 10ish pace
MARY: 25 flutters IC, 10 dying cockroaches IC, and some Simpsons
ANNOUNCEMENTS: read the newsletter
COT: praise: time w/ family, getting to be dads, Squatch’s g-mom discharged from hospital prayers: Squatch’s sister in law’s medical issue, kids

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I Stole Boss Hogg’s Q

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WARMUP: 5 Merkins, SSH and 7 Windmills
THE THANG: I stole Boss Hogg’s 10
Station Workout- cumulative 10 reps Flying Squirrel, Merkins, Big Boy, Squat, Shoulder Taps, LBC, Flutters, Plank Jack and Lunges, running a lap after each station

MARY: None
ANNOUNCEMENTS:
COT

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