Tag: Spectre

Broga + stations

Leave a comment

WARMUP: Broga x20 mins
THE THANG: 10 stations, 30″ each, jog ~20 yards to curb and back and proceed to next station
#1 foam roll calves
#2 cross-over dribble with basketball
#3 jump rope
#4 cross-over dribble with soccer ball
#5 10# plate steering wheel
#6 goblet squat with 25# KB
#7 ball slams with 25# ball
#8 SSH
#9 merkins
#10 flutters
ANNOUNCEMENTS: Tortoise and the Hare coming soon
COT: prayer emoji

TClap |
0

The Greatest Workout of All Time? Yes.

Leave a comment

WARMUP: Probably. No one remembers.
THE THANG: A few rounds of 11s, 7s, and other nonsense.
The REAL nonsense, though, came in the form of setting things right in the naming department. Sadly, in only 45 minutes, I couldn’t get to everyone, but I will tell you the ones I DID get to…
– is now Kerrigan
– is now Insertion Point
– is now Father Time
– is now Mama’s Boy
– is now French Tip
– is now Tickle Me Ebenezer
– is now Agent My Pleasure
– is now Dumpster Juice
– is now Dumpster Juice II: The Revenge of Dumpster Juice
– is now Stateline Vapes
– is now Gender Confusion
– is now Backward Flush/Dude Wipes
– is now Dementia
– is now Halfway
– is now White Boots, and
– is now Twin Peaks

For more on WHY these Pax got new names, you’ll have to ask them, because I only vaguely remember…

This is why you shouldn’t miss when YHC is the Q. NOTHING but good times.

MARY: No chicks
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

TClap |
0

Cruise Around The Islands

Leave a comment

WARMUP:
15 SSH IC
10 Windmill IC

Plank Warmup
Honeymooner to Downward Dog
5 Merkin
5 Parker Peter
5 Shoulder Taps

5 Burpees OYO

Mosey to the Islands

THE THANG: x2
See image
Station 1: Overhead March (15 reps each side)
Bicep Isometric Carry to Station 2

Station 2: KB Overhead Swings (25)
Overhead Lunge Walk to Station 3

Station 3: Curl to Halo (12 each side)
Goblet Carry to Station 4

Station 4: Single Leg Deadlift to Overhead Reverse Lunge (12 each side)
Overhead Lunge Walk to Station 5

Station 5: Russian Twist (20 count)
Bicep Isometric Carry to Station 6

Station 6: Snatch (12 each side)
Goblet Carry back to Station 1

Mosey back to COT

MARY:
ABC’S of Abs
3 rounds of callouts: Heels to Heaven, American Hammers, Elbow Plank Parker Peters

ANNOUNCEMENTS:
CSAUP’S, Bethel Men’s Shelter, Blood Drive, Relaunch of Snake Pit

COT:
Show to know

TClap |
0

“Street” not “Cindy” Blocks

Leave a comment

WARMUP:
20 SSH
15 Cherry Picker
10 Merkin
5 Burpees
Mosey to the “Blocks”

THE THANG:
(See photo)

Pain stations at the corners.
Loop back and stack exercises.

B.L.I.M.P.S.
5 Burpees – West Leroy
10 Lunge each leg – West Hill
15 Imperial Walker – West Oak
20 Merkins – West Gregg
25 Plank Jacks – West Close
30 Squats – West Lockman

Made it to 25 Plank Jack’s before heading back to COT

MARY:
Captain Thor Jack Webb
1 BBS : 4 American Hammer

ANNOUNCEMENTS:
Summer of CSAUP series
State of the Nation

COT:
Show To Know

TClap |
0

Catch Me If You Can plus some

Leave a comment

WARMUP:
SSH, Imperial Walkers, Cherry Pickers, Merkins, Hillbilly Walkers
All in cadence for a 10 count

THE THANG:
Part 1
Revamped Catch Me If You Can

Partner up, one person walks with sandbag, the other runs ahead around the loop and catch back up to partner.
Both do 5 squats with the person carrying the sandbag still holding the sandbag.
Swap positions and repeat until the sandbag has covered 3 laps.

Repeat with pushups as the exercise.

The loop was initially the larger parking lot loop, but modified to the smaller one.

Part 2
Still partnering up

50 over head pressed with the sandbag as a team.
One person presses while the other does 3 burpees, then swap until reps are done.

Repeat but changing exercise to squats, then rows still keeping burpees as the counter.

MARY: last 3 min

ANNOUNCEMENTS: Jaeger, Suplex is bringing Broga back but on Saturdays, Tortoise and Hare

COT:

TClap |
0

It’s a moderate without Bs

Leave a comment

Started at exactly 6:30 AM with a professional disclaimer stating that YHC is not a professional.

We moseyed around the lot and warmed up with,
Side Straddle Hop
Produce Pickers
Windmills
Moroccan Nightclubs
Imperial Walkers
Hillbilly Walkers

Mosey to the benches for,
50 step-ups (25 each leg)
25 25 calf raises

40 step-ups (20 each leg)
20 calf raises

Mosey to the running tracks for some partners work.

100 Merkins
150 CDDs
200 Big Boys
300 LBCs

Mosey to the shovel flag for some Mary, PAX choice as we went in circle one by one until time ran out.
There were,

Toe touches
Freddy Mercury
Box Cutters
and more

COT
Announcements
Prayers
Praises

Burpees and Bear Crawls

TClap |
0

LOREDO

Leave a comment

WARMUP: Mosey to the bottom of the hill past the ROTC building for some plank-position exercises. Mosey to the pull-up bars.
6 Pull-Ups & 6 Burpees
Repeat for 3 total rounds
THE THANG:
Make our way to the track. We are here to remember US Army Staff Sergeant Edward Loredo.
6 Rounds
24 Squats
24 Merkins
24 Walking Lunges (12ea leg)
Run 400m

When all finished, line up on the goal line.
Bear crawl 100yds to the other goal line for 30 American Hammers (15 – 4ct)
Crawl bear back to the starting goal line.

MARY: Included throughout
ANNOUNCEMENTS: F3 State of the Nation July 16
Community 5k, various Q announcements, read the newsletter
COT: 5th Core Principle

TClap |
0

2024.27 Block Party

Leave a comment

Run up Massey hill to the parking lot, and short warmup. Then the workout split up into 4 segments. (2 strength and 2 intensity)
1. 100 burpees: 10 minutes, 10 burpees EMOM
2. Run to Print Shop for 3 rounds of 5 pullups and 5 toes to bar
3. Run to CoG for 10 flights of stairs
4. Run to Improper Pig for 3 rounds of Balls2Wall (with shoulder taps) and wall sits (with overhead claps, arm flutters, and air presses)
Run to COT

TClap |
0

Iron Pax-esque

Leave a comment

WARMUP:
SSH x 10, IW x 10, Merkins (IC) x 10, Downward Dog, Peter Parker x 10, Upward Dog.

THE THANG:
Stations were set up in a T shape where “Home Base” is at the intersection of the 3 points.

Round 1
15 burpees at “Home Base”
Bear crawl ~ 25yds to station 1 do 15 merkins
Jog back to home base

15 burpees at “Home Base”
Lunge walk ~ 25yds to station 2 and do 10 hang cleans w/ sandbag (5 each arm if using KB’s)
Jog back to home base

15 burpees at “Home Base”
Broad jump ~ 25yds to station 3 and do 10 sit up get ups
Jog back to home base

Round 2
Following the same modes of transportation,
10 burpees at home base
25 merkins at station 1
20 hang cleans at station 2
15 sit up get ups at station 3

Round 3
Following the same modes of transportation,
5 burpees at home base
35 merkins at station 1
30 hang cleans at station 2
20 sit up get ups at station 3

MARY:
ANNOUNCEMENTS:
Sweaty Barry, Summer CSAUP series, F3 Dad’s

COT: Family and loved ones

TClap |
0