Tag: Short Sale

Hills and Stairs

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WARMUP:
Lap around the parking lot. Circle up at the front of the church. In cadence exercises: SSH, Windmills, Imperial Walkers, and Plank Stretches.
THE THANG:
Run to the top of Withers St. Exercises at the top and at each Stop sign: merkins, squats, and LBCs (10 each). Return back to the start point with the same stops and exercises.
Next stop, the stairs in the church parking lot. Each pax ran up and down the stairs while the others performed an exercise. Five rounds ( plank, flutters, Moroccan Night Clubs, CCDs, burpees).
Returned back to COT for some Mary.

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Respect Bday Q

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YHC was honored to Q minnow pond on my actual 50th (RESPECT) birthday. since the theme is 50, the route was a loop with 5 pain stations with 3 exercises of 10reps (to equal 50 reps per exercise and lap). Goal was 5 laps for the gazelles.

The stations were at Main/Tom Hall, Tom Hall/Withers, Withers/Confederate, Withers/Watson, and Railroad/Main.

Unfortunately I scheduled skin cancer surgery 2 days prior without thinking about the implications. Doctor requested I not exercise for 2 weeks but I couldn’t resist. Reason why I mention this is as a Public Service Announcement: use sun screen all year long and always reapply daily to avoid skin cancer.

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Leading The Old Men in Circles

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WARMUP: Everything in cadence to 10
Windmills, Cherry pickers, M Nightclubs, Imperial Walkers, HB Walkers
2 laps on the track around basketball courts, met around 4 square and did SSHs, calf stretching and groin stretching.
THE THANG:
10 Merkins
15 BBS
20 calf raises
25 Superman’s
30 CDD
35 LCB
Run lap around parking lot
Rinse, repeat

7:12
Baseball stretches
Leg across body
Knee to chest
Knee to ground
Groin stretch

7:15
Pain ends

MARY: Nada

ANNOUNCEMENTS: Convergence on Monday, July 4th at Honey Badger; GoRuck Star Course on Oct 8th in Charlotte.
COT: Prayers for kids turning 18 and living in the freest country in our realm!

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The Encore … again

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6 years ago, I Q’ed The Yard the morning after an Iron Maiden show. I pulled that Weinke out, then forgot it at home. Still can close …

WARMUP: mosey to the lot near the football field for some dynamic warm up back and forth across, shuffle, karaoke, butt kickers, toy soldier, soccer knees. Ending in a bear crawl that all executed completely. A couple stops at the side during, calf raises, merkins, BB sit ups, other stuff. 15 minutes worth.

Mosey to the bus loop. Half ran while half did LBCs, and flip flop. Same with squats and plank-o-rama

THE THANG: Mosey to the entrance with the hill, an exercise at the top related to an Iron Maiden song, then run the hill (Run to the Hills) after each exercise
Two Minutes to Midnight: 11 merkins, 58 OH Claps
Aces High: 11 … flying squirrels (I also recommended that everyone give a listen, my fav IM song … we’ll done Assassin)
22 Arcacia Avenue: 22 shoulder taps
Deja Vu: repeat 22 shoulder taps
Bruce Dickinson’s age: 6 of something, 3 of another
The Ides of March: 3 burpees, 15 merkins
There may have been another

MARY: no, Mary was not present

ANNOUNCEMENTS: sign up for lawn mowing, do your backblasts, eat your Wheaties

COT: Bitcoin accepted the site Q opportunity

Looks like we made it,

Barry Manilow

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We saw a bear

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WARMUP: Ruck a lap
THE THANG: Deck of pain with mosey breaks every 7th card.

2-7
– Heart – Man Maker
– Diamond – Ruck Curl
– Clubs – Shoulder Press
– Spade – Ruck swing
8-A
– Heart – Calf Raises
– Diamond – Squat
– Clubs – Merkin
– Spade – BBS

MARY:
ANNOUNCEMENTS:
COT:

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Yard Work Completed!

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WARMUP: SSH, Imperial Walker, Merkins, Rebel Merkins, Cherry Pickers, Stretching, M Nightclubs, Low slow squat.
THE THANG: Hill work (5’s) Squats and Burpees. Followed by Bear crawl with Merkins up the hill!  Mosey over to the benches on the bus line with a mini DORA completed. ( 50 Derkins, Dips, and Squats) 10 reps each partner while other partner planked.  Mosey down to Football field for some 100 yard work stopping at every 10 yd line for a mix of exercises.  Back to COT w 2 mins to spare.
ANNOUNCEMENTS:  CSAUP discussion
COT; Wrapped up w prayers, graduation for kids, time-away from kids and remembering how much our kids and family mean to each of us.
Nice work!

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PGA Championship at Slowburn

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WARMUP:
Moseyed over to the driving range where we performed a few exercises like SSH and the walker brothers. Then moved to the putter green where we did a few yoga moves to make sure we were limber so we could hit the long ball

THE THANG:
For those who are not golf fans, the PGA Championship is being played this weekend at Southern Hills Country Club in Tulsa OK. With that I decided to design a workout around golf. Using the scorecard for the tournament I used Par as the means of travel between tee to green and yds as reps. For instance, Par 4, 465 would mean we ran to the green, roughly 50 yds, then did 4 flying squirrels for the 100s and 65 American Hammers. The 100s was always Flying Squirrels. The other exercise changed each hole.

Par 3 and 5 you NUR between tee to green.

“Lightning”was seen so we had to stop after 17, but pax didn’t seem to mind to skip the last hole and head for COT
MARY: no time

ANNOUNCEMENTS: read newsletter

COT:prayers for Change Orders dad and family, prayers for Spark Plugs sister for successful surgery, prayers for Cable Guy’s family as they continue to mourn the loss of his son and grief they are working through.

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