Tag: Splinter

Chilly out and back on 160

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THE THANG:
Run 3.1 miles east on 160 to Springs Complex (or some other modified distance) and back. Total mileage of called route 6.2 miles. Some modified up, some modified down.

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Helluva Tabata

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WARMUP: dynamic plank warmup with upward and downward dogs
THE THANG: (see attached image below)
tabata 30”exercise1 & 30” exercise2 then 30” rest — 6 exercise sets at the pull-up bars with cindys— 2 rounds

tabata 30”exercise1 & 30” exercise2 then rest 30” – 3 exercise sets in the endzone — 2 rounds

MARY: reaching pickle pointers were the crowd favorite

COT: Top Hits of 2023 were not a crowd favorite of the 9 pax in attendance. There’s always next year.

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Varsity HIITs

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Varsity HIIT routine
12-15-2023
Thang 1: HIIT routine
Chapter 1: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
monkey humpers
Squats
Pickle pointers
Bobby Hurley’s
Chapter 2: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
CDD
Amer Hammers
Peter Parkers
Chapter 3: Do the below 45 seconds on, 15 sec standing rest in between
burpees
Imp Walkers
Squat jumps
step ups
SSH
Repeated the three chapters
Did bear crawls between chapters.
Finished with Airbornes.

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The Round up

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WARMUP: yea, we did that. Ran around. Some SSH. Some Carioca, Some Imperial and Hillbilly walkers, Ran some more

THE THANG:
5 pull-ups
10 merkins (of various forms)
15 squats with the cinder block
20 swings with the cinder block
4 rounds

Mosey away for a reprieve. So a little leg work for the 6 and mosey some more

Mosey back for one more round

MARY: J-Lo and some Yoga

ANNOUNCEMENTS: Bethel Men’s Shelter is 1/4

COT: Happened. Good sharing. Come take part.

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Pre-Convergence Convergence

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There were Ruckers and runners.

Barry Manilow led the runners for 5+ miles around The Fort.

The bootcampers were led first by Maximus with a SSH x Merkin combo x2 to warm up.
After a quick warm up, the weinke was
10 merkins, 10 mountain climbers (double count) at each of the 9 swings around the park. When done and waiting on the 6 to fill in, hold an Al Gore. To wrap up, starting at the bottom of the grassy hill from the parking lot, flutter kicks, then burpees at the top of the hill.

Cake Boss took second shift with playtime at the playground.
Partnering up, one partner does squats, while the other runs around the playground. Then flapjack. Next was pull ups/merkins following the same format. To wrap up, keeping the same partner, one bear crawled across the field and run back, while the other did flutters. Flap jack until 3 rounds were done.

Fogerty took us home with some 11’s and hill repeats.
At the bottom of the hill with the statue, started with 10 merkins and bombjacks. Half way up the hill, 5 burpees, then 1 squat and big boy sit-up. No burpee on the way back down the hill. Repeat until 11’s are done cutting out the burpees when you hit 5 & 6.

This was a fun 60 min bootcamp.

ANNOUNCEMENTS: Clave Boss & convergence in 12/23. Happy Birthday Walker. Tallawah is officially closed for good.

COT:

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360 – 120 = 240

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WARMUP: Motivaters, mosey, circle plank shuffles
THE THANG: W/ Coupons:

1) Overhead Press x 25; hill w/ coupon
2) Rows x 25; hill w/coupon
3) Squats x 25; hill w/coupon
4) Flutters x 25; hill w/ coupon
5) Pull-ups x 10; hill w/ coupon
6) Man-makers x 10; hill w/coupon
7) Repeat 2x

MARY: 2-min Plank
ANNOUNCEMENTS: claveboss; Christmas party; golf
COT: Yes

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Staying Warm at The Ranch

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WARMUP: SSHx30InCadence, run to the front of the school with buttkickers, high knees, and karoake on both sides.
THE THANG: Arrived at the front of the school after warmups and quickly started to work.
Round #1 – 4 sets – Leg Day HIIT – Complete rep count of 1st exercise and then move right into the 2nd exercise and continue until time is called. Each set is 1 minute with 10sec of rest after the 1st set, then 15sec after the 2nd, and so on.
1st exercise was BSSx10 each leg
2nd exercise was Alt Jumping Lunges

After 4 sets were completed of the above we moseyed to one of the back parking lots behind the school.
Round #2 – Started on one end of the lot and made it to the other end by bearcrawling 2 spaces forward- stop to perform 2 Diamond Merkins, then crawlbear one space back and perform 1 Diamond Merkin. Lots of grumbling as it was a longer parking lot than I remembered.
After completion of the above we moseyed to the playground Round #3 – Performed same routine as the 1st round but with different exercises.
1st exercise – 10xPullups
2nd exercise – V-Ups
After completion of the above we moseyed to the backside bus loop. Split the group into 3s.
Round #4 – Half the circle by placing 2 PAX on both sides, they both start to perform burpees. 3rd PAX on the team runs from PAX#1 to PAX#2. When he reaches PAX#2 the 3rd PAX stays put and starts to perform burpees while PAX#2 runs to PAX#1. Performed this routine for 7 minutes.
MARY: 10xLBCInCadence, 15 Straight Lower Leg Lifts
ANNOUNCEMENTS: Read your newsletter
COT: SHOW TO KNOW!

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Wrong! 5 Burpees!

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WARMUP: mosey
THE THANG: 4 went rucking
6 bootcamp
Run neighborhood at every corner do
10 no cheat merkins
15 squats
20 flutters

Did two loops total 1-2mi
MARY: COT 2-3min of Mary
ANNOUNCEMENTS: read newsletter
COT:

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Let’s Make the Fort Sore again

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WARMUP: yes. you’d be crazy not to

THANG:

https://wodwell.com/wod/daniel/
(most finished in 35ish)

https://wodwell.com/wod/clovis/
(got in 1.5ish rounds, only 8.5 left to go…)

Was hard today. YHC is especially struck by 1st Lt. Clovis Ray leaving a job in investment banking at age 32 for an Army commission.

Prayers for those that still miss 1st Lt. Clovis Ray and SFC Daniel Crabtree at their Thanksgiving table every year.

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