Tag: slapshot

Tinsel Utensils at Golden Corral

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Perfect weather to bring out some toys to play, I did my regular 4 stations setup where each stations works a particular group of muscles. After the disclaimer we did a quick run and started our warm up:

Windmill

Moroccan night clubs

Low Slow Squats

Mountain Climbers

Low Slow Merkin

The plan was to finish a full 4 station circuit within 22 minutes and we did, after completion of a station you had to  bear crawl the next one. stations were setup as follow:

STATION 1

30 LBC’s

30 Rosalitas

30 Sledgehammer swings (15 each side)

40 Heel Touches SC

40 Dying Roach SC

20 slam ball to ground with 20# ball

STATION 2

10 burpees

10  Tire flips

20  Monkey Humpers

20 lunges SC

30 low squat (touch the ground with hand)

50 calf raises

STATION 3

10 diamond merkins

15 wide arm merkins

20 regular merkins

30 battle rope wave SC

40 Shoulder taps

40 plank jack

STATION 4

USE WEIGHTS OR CINDY FOR ALL EXERCISES

10 man makers

15 biceps curls

20 bent over row

25 overhead press

30 triceps extension

40 shoulder shrug

After about 32 minutes we were done with a full circuit and had the visit of the legendary captain Thor, 1 Big Boy Sit Up and 4 American Hammers, progressive to 10 BBSU and 40 AH, lots of whining during this exercise, one PAX was even offered some cheese to go along with that whine!! After we finished captain Thor it was time to stretch out our backs with superman, we did 2×25 count. With about 5 minutes to spare we lined up next to what used to be Fort Mill BBQ and did some sprints all the way across to the end of the parking lot, after 5 sprints PAX where smoked but we had one minute left so we went for a 6th sprint, not sure if PAX liked it since there was lots of mumble chatter.

We moseyed back to COT for announcements, prayers and praises.

Great push by everyone, good mix of legs, core and upper body work.

Tinsel out…

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Laces In 11:2019

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14 PAX gathered in the Lenten gloom. 10 Laced up bootcampers stayed IN and 4 runners went OUT. With a disclaimer and a reminder that YHC makes no claims as to the efficacy of the following workout, we were off:

Mosey to spot outside the cafeteria
SSH x50 (almost all cadence counts began slowly and got faster. See the NMM.)
Plank
Acceleration talk
Mtn Climbers x20
Windmill x10
Plank
HoneyMooner→DownDog
Moroccan Night Club x20
BTTW
BTTW w/ shoulder tap x10

Mosey to band practice lot
Set up on the line
Run 100+yards
25% 50% 75% 95%, Bear Crawl the entire length, 100% (accelerating)

Mosey to spot between the main building and the band/ceramics wing
Hold People’s Chair while each PAX completes 5 burpees
10 count
Hold People’s Chair while each PAX says their 2019 word of the year
PAX echo the word of the year in affirmation

Mosey to the front entrance
Dips x20
Derkins x10

Mosey back to COT running up and down the tennis bleachers and around the back (there’s two barely visible benches back there, be careful if you take that route).

Broga:
Down Dog to Piegon Lunges
Standing and Seated Forward Bend

Flutters x20 (variable tempo on the count)
Dying Cockroach x20 (variable tempo on the count)

COT

NMM

In this Lenten season, I find myself contemplating the Christian discipline of self denial and examination that relate to accelerating man and issues that hinder acceleration (The Jester).

When PAX commit to accelerating towards advantage, then deceleration may (must?) take place in areas of a man’s life that hinder acceleration. Like deciding to run a race with a weight attached, we can remove the handicap by our choices, systems, and structures (my word for 2019). An accelerating man is continually refocusing on what is important and what is essential for each of the three Fs. Where in our life to we need to decelerate to maximize acceleration?

My challenge as a Q is to build 2nd and 3rd F elements into the 1st F workout. For this one, I  accelerated most cadence counts and occasionally decelerating the count (especially in Flutters) to help emphasize the additional physical gain from moving faster or slower.

Great to post with such a illustrious group of HIMs; an honor and a privilege to lead them.

-Band Camp dismissed

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Alcatraz Music Montage

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We had 4 Pax that made their way to Alcatraz for an full hour of YHC.  Perogi (visiting from Carpex), SlapShot and Uber were all Polish brothers from other mothers had some really good mumble chatter during the mosey around Runde.  YHC felt left out because my roots trace back to Hilton Head Island….So away we went.

The Thang:

Warm Up with a Mosey around Runde

COP: SSH X 50, IW X 25, Windmill X10, Merkins X 10, CDD X 10, Squats X 20, SSH X 50.

Music Montage: Bring Sally up, Bring Sally down – Merkins, Roxanne – Squats, Happy by Pharrell – Burpees (this song is awful to listen to in the car, makes it even worse to do a burpee ever time you  hear the word Happy).

HIIT – 20 secs on, 10 secs off X 8 per set

Set 1 – Mountain climbers   Set 2 – Lunges    Set 3 – Plank Jacks     Set 4 – SSH

Plank-O-Rama – 30 secs per

Plank, plank left leg up, plank right leg up, elbow plank, elbow plank left leg up, Elbow plank right leg up, Plank, 6 inches

Done

COT – Praying for healing, for new babies being born and runners at Joe Davis

 

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Keep it Simple

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I had planned out the workout the prior evening, but as more and more men (+ 2 FNGs) showed up I decided to simplify the workout.  Albert Einstein said “Everything should be made as simple as possible, but not simpler. ”  After the disclaimer, we jogged to the backside of Harris Teeter by following the trail of garbage truck juices freshly dropped on the payment like an early morning rain shower.

COP

SSH x 20

Imperial walker x 15

WIndmill x 15

Merkin x 10

Plank Stretches

Mountain Climber x 15

Peter Parker x 10

 

Next, we partnered up for Dora 1-2-3.

Exercises:  100 merkins, 200 Squats, and 300 LBCs

One partner ran to the end of the parking lot and back while the other partner performed the exercise above.  Switch roles when returned.

Next, we killed some time with a burpee broad jump between  the light posts.  It seem to be a crowd pleaser on Monday so I thought it would be good to see if it got the same response. We then mosyed to the retaining wall behind the service station for two rounds of dips (15), derkins (15), and step ups (20).  We finished up with a wall sit/bear crawl combination the length of the Harris Teeter building and one set of flutters.

Returned to COT.

We had two FNGs this morning.  Q who works as a engineer for a company that designs car seats.  His name “BOB” – Baby on board.  Mike who is from PA enjoys hockey. His name “Slapstick”.  TClaps to Wrangler for bring both guys out to the workout.

 

Prayers

Injured Pax

 

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