Tag: slapshot

AMRAP 4 AUTISM 2025

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14 Bootcampers showed up (3 more for 6 @ 6) for the 4th annual AMRAP 4 AUTISM. YHC was humbled to lead this event again and thankful to all who’ve donated and those who showed up for the workout!

WARMUP: A lap around the park with a few stops along the way for the following services.
– 131 SSH – 1 in 31 children in the US are diagnosed with autism
– 60 squats – CDC estimates $60K per year of extra cost to raise a child with autism.
– 36 LBC – Two years ago the diagnosis rate was 1 in 36
THE THANG: YHC had a trailer full of Cindy’s and was ready for whoever showed! After the warmup I explained the following rules of engagement:
1. 36 min AMRAP
2. Partner count
3. 1 round = all 5 exercises
4. All exercises complete before moving to next round
5. Hands never leave the block. Autistic people never get to remove autism from their lives. For this 36 min we will not move our hands from the block.
Enough rules. Time to work!
1. 54 man makers
2. 54 frog squats
3. 54 yard fair carry with both blocks
4. 54 bent over rows
5. 54 BBBS

Finished with a last man standing sprint race with Stone Cold beating out Slapshot by a hair!
MARY: Nah
ANNOUNCEMENTS: Canoli Run
COT: BIG thanks to all who participated. If you have not had a chance to donate but would like to please use the link below.

https://secure.givelively.org/donate/autism-strong-foundation/f3-x-amrap-4-autism-2025

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SPRING BREAK FINALE

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WARMUP:
Mosey around the HT parking lot and circle up in front of the barbershop
THE THANG:
COP (mostly double counts):
SSHx 25, Low slow squat x 20, windmill x 10, wide arm merkin x 10/hold/MC x 15, hello Dolly x 20, Pretzel crunch x 20, Alt Lunge x 10/Jumping lunge x 10, diamond merkin x 10, Morrocan Night Club x 35 while walking to side island.

Line up along the side island and bear crawl to the opposite island, do 5 burpees at the end.
Rinse and repeat with crabwalking, lunge walk, and inchworms (4 trips total, 20 burpees total)

Walk to another island, line up and face the Harris Teeter.
Suicides to 1st, 2nd, and last island in front of store, x 2

Walk back to original spot for the <@UJGS2BBQD> killer hip/leg routine.

Repeat one more suicide run.

Mosey back to the shovel flag and circle up for Mary.

MARY:
LBC x 20, Box cutter x 20, Superman x 30. End with the body destroyer.

ANNOUNCEMENTS:
AMRP for autism workout tomorrow at Alcatraz, Canoli Run in May, read your newsletter

COT:
Prayers for those traveling this week, those battling cancer, family issues including infertility

It was a beautiful morning, and it’s always a pleasure to lead the pax. Great to see <@U08PSR5J883> and Miagi posting again. Keep it up, gentlemen!

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Ass kickings only

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WARMUP: Windmills, SSH, Low Slow Squats

THE THANG: 4-corners 5–10-15-20-25
Merkins, Squats, LBC’s, HTH
5-10-15
Wide arm merkins, lunges, V-ups, Big boys

Mosey from COT to behind Oriley’s and participate in 11’s on the hill. Hand release merkins at bottom, bear crawl to top, jump squats at the top, walk down hill

Mosey back to COT

MARY: Airborne stretch

ANNOUNCEMENTS: Read your newsletter

COT: PRAYER OR PRAISE FROM EVERYONE

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Fiddy Special

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WARMUP: Mosey with Toy soldiers and Karaoke. Merkins and Moroccan Night Ckubs the Tesh Way
THE THANG: mosey to grassy incline. 10 curtsy lunges at bottom of hill, walk backwards up the hill then 10 deep squats at top of hill. Rinse and repeat twice. Mosey to other side of shopping center. Do 50 of all the following exercises, but after each single set, take a lap. merkins, squats, Carolina dry docks, calf raises, curtsy lunges, LBCs and box cutters. Finish with my hip exercises.
MARY:
ANNOUNCEMENTS:
COT:

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Riding Dirty at Stockade

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YHC was humbled by the opportunity to Q at the Stockade. This week I have been revisiting old BBs from Rock Hill in anticipation of my Q there this weekend. I stumbled on to the 1 year anniversary Q by Dredd and OBT which included (4) Dirty McDeuce by OBT along with some vulnerability about his recent deceleration of his fitness. I felt inspired by his courage and the difficulty of the workout so I brought it to the Stockade.

WARMUP:

Run to the side of HT for some warmup

SSH x 30
Windmills x 10
IW x 10
Mtn climbers x 15
CDD x 15

To the wall for wall sits while pax do 2 burpees
Balls to the wall

Mosey to another parking lot
THE THANG:

Dirty McDeuce x 5
Run a lap after completion of each DM
All exercises in cadence x 12

Plank Jacks
Hello Dollies
Squats

Larry Craig aka WAM
LBC
Mtn Climbers
Extra credit Flutters

Staggered merkins
Heels to heaven
Lunges
EC

CDD
Freddy
Cadence count burpees
EC

Merkins
Big Boy
Monkey Humpers
EC

Mosey to COT

Seal Jacks
LBC
SSH
Box cutters
IW
8 count burpees

ANNOUNCEMENTS:

Read your newsletter

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Pyramid of Pain

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Quick disclaimer
And warmup
5 windmills, 10 IW/10MNC

Mosey to behind school on bball courts where the pyramid of pain was set up

5 stations, 4 corners and 1 in middle
Partner up ( work is completed together)
Each of the corners had a cone with an exercise listed
LBCs, CDDs, Squats Monkey Humpers and then Hand release merkins in the middle
The corners increase by 10 each round but the HR merkins stay at 10- changed to this after realizing that having to do 4 sets per round, and increasing would be impossible. So at the corners 10, 20, 30, 40, 50 ( didn’t make it to round 5)
Mode of transport changed every round:
Bear crawls
Crawl bears
Partner carrys
Wheel barrows
Leap frogs (we didn’t make it to this round)
Two teams got through the full 4 rounds without bat flipping- lots of modifications happened so ppl took my disclaimer to heart ?

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Gear WO at The Stockade

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WARMUP: Short mosey around the COT parking lot followed by SSHsx25inCadence, WMsx5inCadence, HWsx5inCadence, CPsx7inCadence, IWsx5inCadence, next moseyed to our lifting stations where each exercise was explained, then we went to work.

THE THANG: Set-up 13 stations, partnered up, partner #1 runs the loop while partner #2 performs the exercise at the station until partner #1 returns, switch, upon partner #2’s return the partners move to the next station. Stations are listed below:

1. 10lb weighted ball – V-Ups
2. Heavy Rope – Rope swings in a squat position
3. 45lb Ruck – Curls
4. 35lb Dumbbell – Snatches
5. Ab Wheel – you know what to do ( I did provide a pillow for the benefit of our knees )
6. Cindy – Side Lunges
7. 60lb SandBag – Front Lift to Backwards Toss
8. 45lb Plate – Flutters w/ a press
9. 20lb weighted vest -Alt. Reverse Lunges
10. Cindy – Swings
11. 45lb Dumbbell – Squat while alt arms to pick up weight
12. 12lb Dumbbells – Bent over Tricep Extensions
13. 45lb Plate – Bent Over Rows

MARY: No thank you

ANNOUNCEMENTS: FAST 5K

COT: STK

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