Tag: Twister

Going for the Gold!!!!

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8/9/24 Slow Burn Q

Warm-Up

Start with the Mission statement, 5 Core Principles, the injury disclaimer.

Today’s beatdown theme will be Summer Olympics trivia.

Various Quad/Leg/Glute stretches

15 SSH IC, 15 Tappy Taps, 10 Peter Parker’s, 10 Imperial and Hillbilly Walkers

Thang 1: I started out by stating that knowing the answers to the trivia questions will determine whether the PAX will enjoy the rest of the beatdown or not.

This first progression was a pyramid shuttle run with exercises in between.

Trivia Question 1: When was the name of the 1992 USA Men’s Basketball team? Dream Team – Penalty: 5 burpees.

20 yd broad jump – 2 burpees – 20 yd broad jump back – 20 Dry Docks

Trivia Question 3: When was the average margin of victory for the Dream Team – 24, 34, 44, or 54 pts? 44 pts – Penalty: 5 burpees.

30 yd lunge walk – 3 burpees – 30 yd lunge walk back – 30 Air Squats

Trivia Question 3: How many gold medals did Michael Phelps win in 2008? 8 golds

40 yd sprint – 4 burpees – 40 yd sprint back to goal line – 40 Flutter Kicks

Trivia Question 4: The 1996 USA women’s gymnastics team was dubbed the “Magnificent Seven”. Their victory marked the first gold in women’s team gymnastics. Name 1 of the 7 gymnasts. Shannon Miller, Dominque Dawes, Dominque Mocineau, Kerri Shrug, Amanda Borden, Jaycie Phelps, Amy Chow

50 yd sprint – 5 burpees – 50 yd sprint back – 50 mountain climbers

Trivia Question 5: Who is the most decorated female Olympic swimmer?– Katie Ledecky – 20 merkins

40 yd sprint – 4 burpees – 40 yd sprint back to goal line – 40 Flutter Kicks

Trivia Question 6: Who is the only sprinter to win the 200m and 400m gold at the same Olympics? Michael Johnson

30 yd lunge walk – 3 burpees – 30 yd lunge walk back – 30 – Air Squats

Trivia Question 7: Which Olympics drew the largest TV audience in history? 2008 Beijing

20 yd broad jump – 2 burpees – 20 yd broad jump back to goal line – 20 Dry Docks

Thang 2 – On the Track as a group. Jogs. Correct answers allowed for Merkins/seal jacks/squats, wrong answers were met with burpees.

100m – Which events have been featured at every Olympics since 1896? Track, Fencing, Cycling, Gymnastics, Swimming. – 10 plank jacks

100m – In what year did Jesse Owens win all the sprinting events in Berlin? 1936 10 plank jacks

100m – At the 1912 Stockholm Summer Games, this incredibly versatile athlete won gold in the decathlon and pentathlon. This Native American went on to become a highly decorated NFL, MLB, and professional basketball player and is one of the top 3 athletes of all time. Who is he? Jim Thorpe 10 plank jacks

100m – The first modern marathon was ran at the first modern Olympics in Athens in what year? 1896 – 10 plank jacks

100m – Considered the GOAT in men’s tennis, this great has won 20 grand slam tournament titles and competed in 4 Olympics, but never won men’s singles gold. Who is he? Roger Federer – 10 plank jacks

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Webb-o-Rama Around Downtown

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Mosey to a nearby parking lot:
WARMUP:
– SSH
– Windmills
– Imperial Walkers
– Squats
– Mountain Climbers

Mosey to the park across from Little Caesars .
THE THANG:
4 cones set up along path heading from Millstone Park toward Main Street. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio)
Cone 1- 1 Burpee : 4 SSH
– >> Bear crawl to next station
Cone 2 – 1 Big boy sit up : 4 American Hammers
– partner wheelbarrow to next station
Cone 3 – 1 Knee tar N’Diaye : 4 Squats
– partner wheelbarrow to next station
Cone 4 – Traditional Jack Webb –
– >> Run down to Main Street then around to first station
Instead of doing all 10 reps at once, we broke it up into 3 rounds.
Round 1: 1-5
Round 2: 6-8
Round 3: 10 (skipped 9 since we ran out of time).

Excellent work by all!

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Clydesdales went everwhere

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Nice crowd today due to the anticipation of what the Q had to say.

Set the route, and about 5 out of the 20 something took it. Others went wherever they wanted.

Two things mentioned in COT: First- AirPods…Grab the case in the AM and see that the buds aren’t in there. Realize you left them in your workout shorts the day before that have been washed and dried. Release every angry foul word in your vocab as you search for them. Find them in the bottom of the dryer in a rage. Put them in the case. Light goes on. They work. Sorry to our Lord and Savior for the rage. Second: Get life insurance if you don’t have it.

Lots of announcements! Including please sign up for Care Center Lawn mowing. And bring/purchase supplies for stuff the bus.

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Broga + stations

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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

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Perusing our fair town

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WARMUP: nope
THE THANG: rucked with squats and push ups 2.6 miles through parts of the zipper and the church loop.
MARY: no time
ANNOUNCEMENTS: yes
COT: 5th core principle

It is always an honor to be in the presence of other HIM’s who help keep YHC on the right path. This morning was another fine example.

Thank you for joining me, Cobra Kai and Twister and appreciate the call, DD!!
:eye:

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Cindy at the Ballroom

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WARMUP:
Mosey to track
SSH, windmill, inch worm merkins, squats, stretching
THE THANG:

Mosey to back side of track where the Cindy’s live
Rd 1
Curls
Bent over rows
Partner 1 run / 2 farmer carries
Flip flop

Rd 2
OH press
Tricep extensions
Run / farmer carry

Rd 3
Same as rd 1 add dead lift

Rd 4
Same as 2 add chest press

Rd 5 same as 3 add heal raises

Rd 6 same as 4

Mosey back to COT
MARY:
ANNOUNCEMENTS:
COT:

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Subbing to the oldies

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WARMUP: no messing around and got right to business knowing mumblechatter would be strong. Mosey around parking lot and stopped for cherry pickers, windmills, low slow squat, merkins, imperial walkers.
THE THANG: went to the tire / oil change for some partner work.
Partner 1 AMRAP step ups while partner 2 ran around building. Did this 3x because why not.

Ran through the smell zone to the church for more partner work.

Partner 1 AMRAP decline merkins while partner 2 ran around the circle lot. Did this 2x with round 2 for urkins.

Ran down the street to the fountain for more partner work (and we changed partners at each station I forgot).

Partner 1 flutter while partner 2 NUR up the hill to the fire station (for backdraft) and then ran pack to partner 1. Did this 2x with round 2 being LBC.

Ran up to fire station for 2 min of burpees because…just because.

Back to COT for 3 min of Mary.
MARY: yes, she was done
ANNOUNCEMENTS: newsletter and lots going on
COT: complete

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The Greatest Workout of All Time? Yes.

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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.

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River District meets 6@6

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WARMUP: Some of us.
THE THANG: Run – 6miles ish – Munn Rd to Harris to Sam Smith to Dam Rd down Harvest Point then back. Out 3 miles back 3 miles.
MARY: Nope
ANNOUNCEMENTS: Yes – CSAUPs COMING_ Adopt – a – Highway litter pick up Aug 10th._ Newsletter.
COT: YeS

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