Tag: Shady

12 days of painmas

Leave a comment

WARMUP: mosey to parking lot across the street for a circle and warm up exercises.

THE THANG: mosey more over to medical building and get going on the 12 days.  

Not moderate.  Good work put in. Fellowship was pretty quiet by about day 5.

Do day one, run around building.

Plank for 6.  

Do day two, day one then around the building, etc

1 Donkey Kick

2 WAM

3 Jumping Lunges

4 Merkins

5 Squats

6 Burpees

7 Bombjacks

8 Sumo Squats

9 CDD

10 Flutters IC

11 Monkey Humpers

12 Diamond Merkins

During Plank we got to hear about Pax fav Christmas gift memory as a kid.  Sounded like a lot of our folks were hitting the Sears catalog or the local KB Toy in the mall for the best stuff.  

Outside of Old Bay who got a dot matrix printer.  Prob from Radio Shack.  We are renaming him Tandy.

MARY:  no time for her.  It took all 45 to wrap the 12 days.  Site q was nervous we’d be late during run back.

ANNOUNCEMENTS:
COT:

TClap |
0

Somebody’s Watching You

Leave a comment

WARMUP:

Mosey to the back of the school

COP
Windmills
SSH
IW
Merkins
Cherry Pickers
Plank

THE THANG:

Mosey to the side of the school for some AMRAP (take a lap between exercises)
Jump Squats x 10
Flying Squirrels x 20
CDD x 30
Flutters x 40
Merkins x 50
Jumping Lunges x 50
Dips x 30
Derkins x 20

Due to time, had to shorten the back half of the AMRAP.

MARY:

LBCs x 10 (3 times)
Flutters x 10
Hello Dolly x 10
Rosalita x 10

ANNOUNCEMENTS:

Dam 2 Dam Bar signup is live
Santa Boss 5k on 12/24

Moleskin:
YHC was reminded yesterday that someone is always watching you. Whether its your Concentrica, the Pax or work colleagues, you have infinite opportunity to influence others positively or negatively. The choice is yours. As leaders, ask yourself after interactions with other people “How do they feel after speaking with me?” Did you lift them up or bring them down? Set the temperature for others. Be the light!

TClap |
0

Gun & Run – Keeping It Simple

Leave a comment

THE THANG: Ran approximately 2 to 3 miles, 7 pain stations with 30 reps of merkins, squats, and in cadence flutter kicks, and 3 reps of burpees. Totals: 200 merkins, 200 squats, 200 IC flutter kicks, 21 burpees. Finished up at the COT with isometric work for chest and arms.
COT:
ANNOUNCEMENTS: Harris Park Garbage Detail, Dam to Dam Bar 10k on January 28th, FM Christmas Pary on Dec. 16h.
Closed COT with a prayer.

TClap |
0

Birthday Beakdown

Leave a comment

WARMUP:
31 SSH in Cadence
14 KB Halos (7 each direction)
12 KB swings OYO

THE THANG:
6 Snatches each arm
Run a lap around the parking lot (~0.25mi)
12 Sandbag squat presses
Repeat for 7 rounds

To wrap up
31 overhead tricep extensions
31 bicep curls
31 shoulder press
16 lawn mower pulls each side
31 merkins

MARY:
Some Mary’s were sprinkled in there

ANNOUNCEMENTS:
Year 31 for YHC
Christmas party at Airborne’s
D2D10K
Multiple AOs in need of site Q’s
81 years since Pearl Harbor was attacked. Thank you to all who served and sacrificed their lives in WW2

COT: Family, mental and physical health, marriages, etc.

TClap |
0

Just a little spritz

Leave a comment

WARMUP: Short yog around the campus ending up under one of the overhangs. PAX seemed happy to be out of the ‘spritz’.
THE THANG: Partner up and start with Lazy Dora. 100 Merkins, 200 LBCs, 300 Squats.
>P1 does 10 Merkins while P2 holds plank then swap and continue swapping until 100 total.
>P1 does 20 LBCs while P2 holds 6″ leg hold then swap and continue swapping until 200 total.
>P1 does 25 squats while P2 holds Al Gore then swap and continue swapping until 300 total.
Light yog around bus loop to central overhang area.
Who’s the King? Every minute on the minute. Start with 1 burpee and 20 shoulder taps (L+R=1). Each minute add one burpee, same # of shoulder taps. Rest time is whatever time you have left in the 60 seconds. Keep going until you can’t get everything done in the 60 seconds. As Cyclops is fond of saying…this one escalated quickly. If you can’t complete the round then you’re out and you do 5 burpees and 20 SSHs. A few made it through round 8 but no one started 9.
Quick 10 count then move to back lot. 4 rounds of the following: 10 jump squats, 10 plank jacks, 10 bomb jacks, run a lap. Back to the overhang for some Mary: boxcutters, flutters, protractors, and LBCs. Recover, recover. Back to COT.
Great work by the PAX today. I appreciate everyone for coming out in the spritz.

TClap |
0

Battle Bot’s Sound System

Leave a comment

WARMUP: leg and shoulder stretching, arm swings, side straddle hops, Morrocian night clubs
THE THANG:
Station Tranporatation

Station: 20 KB Swings
Transportation: Bear Crawl
Station: 20 goblet squats
Transportation: Long Jumps
Station: 20 KB Curls
Transportation: High Knees
Station: 20 Squats
Transportation: Lunge Walk
Station: 20 (4ct) Mnt Climbers
Transportation: Butt Kickers
Station: 20 Merkins
Transportation: Crawl Bear
Station: 20 KB Shoulder Presses
Transportation: Run Lap Around the Parking Lot; repeat the circuit

MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed out in prayer

TClap |
0

A Tribute to

Leave a comment

WARMUP: A quick run up the hill to pay tribute…to the hill.  Then we paid tribute to Cha-Ching with an inspired OYO 11 burpees followed by 33 SSH.  Ran down the hill and to the big parking lot for another inspired 11 and 33.  Then ran to the band parking lot for another 11 and 33.  The meaning behind 11 and 33, don’t remember but Cha-Ching may!
THE THANG: Ran over to the front of the school by the benches and broke out the “alternative” music in tribute to Slash who’s recovering from knee surgery.  (Alternative music wasn’t very alternative so fail on YHC part).  We did the exercises below and then ran a lap around the parking lot after each set.
– 10 burpees, ~30 seconds Al Gore
– 15 diamonds, 30 monkey humpers
– 20 hand release, 50 calf raises
– 25 wide arm, 50 flutters
– 30 reg merkins, 40 step ups
– 35 rangers, 25 incline merkins
– 40 CDD, 30 hammers

Ran back to COT.
MARY: got through 3 min worth
ANNOUNCEMENTS: Xmas party, shanking with Stang
COT: CSPAN around the horn!

TClap |
0

Baxter Loops

Leave a comment

WARMUP: Ran to Baxter Mushroom pool parking lot
THE THANG: Run laps around the circle road. At each stop sign do the following.
15 Merkins (5 Diamond, 5 Regular & 5 wide arm)
15 Squats
15 LBC

Return back to COT
MARY: A few were back early for 3 mins of Mary
ANNOUNCEMENTS:
COT: Prayers lifted for healing, surgery, lost loved ones.

Thanks Badlands for the opportunity to Q and lead the pax.

TClap |
0

One Wet Escaltor

Leave a comment

WARMUP:
15 Imperial Walker
15 Cherry Pickers
15 Tesh Style (Slow) Moroccan Night Clubs

THE THANG:
8 Cones set up under the breaze way with the intent to keep the pax as dry as possible. I posted 3 different exercises for 4 rounds. We made it 1 & 1/2

Start with 5 reps and increase by 5 reps every cone for a total of 180 reps per exercise per round.

First Round
Squats
Big boy sit ups
Merkins
Bear Crawl from cone to cone.
lunge walk back to the beginning.
Once complete take a lap.

Second Round
Bobby Hurley’s
LBC
Carolina dry docks
Lt. Dan’s from cone to cone

As Fishstix, Stang and myself where the main ones out in the rain, I called an audible after the first round and got everyone out in the rain on their belly and did pull the ripcord. Then we flipped over and did some body destroyer and reflected on how refreshing it was to be in the rain and soaking wet. when the proceeded to run a lap and proceed with round two.

ANNOUNCEMENTS: Christmas party, Shanking with Stang Golf Tournament.

COT: Praises for reliving past experiences with family and friends, praises for allowing Godley men in our daughters lives.

Prayers for not analyzing everything and to rely on our faith more and trust God.

TClap |
0