Tag: Time Machine

Tour De Bushwood

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WARMUP: SSH, Windmill, Morrocon NC, Cherry Pickers, and Imperial Walkers
THE THANG: Ran a complete lap around the school with the following exercises in between: Burpees, bear crawls, Merkins, Derkins, I-Merkins, Dips, Lunges, Cheese Shredder, Wall Sit, Balls to the wall, and Mountain Climbers.
MARY: American Hammers and Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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7 Cowboys in the Gloom

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WARMUP:
Standard disclaimer and mosey around the parking lot to the center of the front soccer field for COP
THE THANG:
COP (all in double count cadence): SSH x 25, windmill x 10, imperial walker x 25, merkin x 10/left and right arm and leg high/plank/mountain climber x 25/6″ recover, squat x 20, wide arm merkin x 10, peppermill x 15, freddie mercury x 25, Morrocon night club x 30ish while we walked out of the field and head to the back of the elem school.

From the field across from the playground, we split into 3 groups and did 40 yard sprints with short recovery (7 or 9 reps)

Recovery walk to the playground. 5 pullups, 10 burpees, and 15 squats. Do 5 sets.

Mosey back to the soccer field for Mary.
MARY:
Pretzel crunch x 25, Rosalita x 25, LBC x 25, Hello Dolly x 25, End with the body destroyer
ANNOUNCEMENTS:
Read your newsletter
COT:
Prayers for Trucker’s dad with dizzy spells, and for his new job opportunity, ST’s mom with cancer and financial challenges ahead

We had a strong group and the weather was perfect for an F3 workout. Shout out to Decibel for making the trip all the way from his home on Lake Wylie to attend my Q. It’s always a pleasure to lead such a fine group. Way to go after it today, men!

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Thank God TimeMachine showed up

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Thank God @TimeMachine showed up or Jekyll and YHC would have walked in a big circle and quoted Seinfeld episodes for 45 minutes.
WARMUP: Standard YHC warm up.
SSH, IW, Squats, MNC, Lunges, Merkins, HBW, CDD, SSH.
THE THANG: Standard YHC Pearls on a string. Run then work.
10 Merkins, 10 Plank Jax, 10 Mtn Climbers, 20 Squats, 20 Lunges, 20 Calf Raises, 5 diamond merks, 10 Peter Parker, 5 6-count Burpees
MARY: NA
ANNOUNCEMENTS: Newsletter
COT: Prayers for kids, healing and marriages

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Trick or Treat at the Hive

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WARMUP: Extremely brief and nearly devoid of cadence calling due to the Q having a mostly lost voice.
THE THANG:
The AO was set up with different exercises posted on lampposts lableled as either Tricks or Treats. Workout consisted of 8 rounds. Each round began with a 1 minute AMRAP of a specified exercise. Based on the reps achieved by the group approximately half of the HIM were directed to receive a treat for a high effort number of reps, the other half were directed to select the Trick. The Tricks were consistently worse than the treats but all were KB exercises. In some cases high rep counts would not be conducive to good form and a more random tool was used to split the group such as age (odd/even) or Birth Month (odd even).

Tricks
Manmakers
15 Snatches
15 Clean & Press
Turkish Get ups
Thrusters
Murder Bunnies to next “house”
2 minute plank
Uhauls

Treats
Halos
Goblet Squats
Calf Raises
LBC
Lawnmowers
OH Press
Side Leans
Tri Press

1min AMRAP exercises
Kettle Bell Swings (reps)
Man Makers (random)
Chest Press (reps)
Good Mornings (random)
Pullovers (random)
Deadlifts (random)
Hay-Balers (random)
Curls (reps)

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Brush fire at bushwood

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WARMUP: mosey down the hill, windmills, imperial walkers, hill Billy walkers, merkins
THE THANG: run down to end of bus lane. Sets of 5,10,15 between light poles. Exercises: burpees, squats, merkins, seal jacks. Did Dora with merkins squats and LBCs. Mosey back to COT
MARY: 5 minutes worth
ANNOUNCEMENTS: read newsletter
COT: show to know.

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Kettle Bell Kards

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WARMUP: SSH, Imperial Walkers, Little Baby Arm Circles, Cherry Pickers, Windmills
THE THANG: Dora The Explorer – 100-Merkins, 100-Big Boys, 100-Lunges – 100 yard mode of transport.
Deck of Pain – Kettle Bell Swings, KB Chest Press, KB Goblet Squats, KB Curls, Running on the 2.
MARY: NONE
ANNOUNCEMENTS: BBQ social at Blues Monday, Bourbon Tasting, Poker.
COT: Prayers for Long Duck. Great to see the HIM. Prayers for 🇮🇱.

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Going To Feel It In Those Weird Muscles Later

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WARMUP:
SSH, IW, Merkins, upward dog, downward dog, left and right legs high, lunge stretches.

THE THANG:

Unilateral Total Body Work

Starting with one side of your body:
– One arm bent over rows x8
– Reverse lunge x8
– High pulls x8
– Farmer carry up hill to stop sign and back
Repeat for other side
That’s 1 round.
Repeat for 4 rounds

Stabilizing Core Work

Starting with one side of your body:
– Rack KB on shoulder for KB March x10 (Double count)
– Suitcase deadlift x10
– Regular Freddie Mercury’s x10 (Double count)
Repeat for other side
3 rounds

ANNOUNCEMENTS: Newsletter
COT:

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Lots of Reps

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WARMUP: Mosey around parking lot. 25 ea SSH, 10 Imperial Walkers, 10 Hillbilly Walkers, 10 Goofballs

THE THANG:
#1 Dora
100 – Curls
200 – Squats
300 Bent Rows

#2 11’s
Chest Press
Tricep Extensions

MARY: 5 Burpees OYO , Flutters
ANNOUNCEMENTS: Prayers for Soup to Nuts Brother in Law
COT:

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50bpm Metronome

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WARMUP: mosey to playground; upward<>downward dog variations, high plank<>merkin/peter parker/plank jack/parker peter/wide-arm merkin; child’s pose
THE THANG: partner up- listen to 50 bpm metronome, merkins to 50 bpm metronome until failure (your total + partner total x2 = merkins for Dora later); 50 bpm metronome big boys (your total + partner total = big boys for Dora later)
[Partner merkins x10 and partner leg throws x15] x3
Dora: Toes2Bar/Knees2Chest x50, Hand-release Merkins (total from above), Big Boys (total from above); other partner bear crawl across turf and returns on foot
MARY: Brief Broga Session
ANNOUNCEMENTS: Thou must read thy newsletter.
COT: My Grandmother (Betty) is getting married to her partner (Patricia) of nearly 20 years. Prayers for them and my family, please.

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