Tag: Zelgan

Jacked-up Egyptian-Indian alligator walks?

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Q, Nomad 1st 30 (Lower body) and Ginsu 2nd 30 (Upper Body)
Beautiful morning at The Fort. Conversations went from Dark Helmet’s Ruck to Dora’s backpack, to Diego’s survival pack, to WonderPets. At this point, YHC realized it was time to get started.
String of pearls Warmup around WEP
  • SSH 19
  • Windmill 11
  • LBC 15
  • Morracsan nightclub 25
  • Mountain climber 20
Stretch
  • leg/calf R/L, L/R, lean L/R, R/L, (Jiffy called hamstring stretches)

 

Airborne and Rebel mosey’d by on the path wearing lights and reflective gear
Jacked up 11’s
    (on the statue hill)
  • Bombjacks at the bottom
  • Plankjacks at the top
  • (LBCs til 6)
This was awful. Dark Helmet even had to take his Ruck off. But PAX were encouraging to each other.
Mosey to center of field
Walk-Like-An-Egyptian
  • (Single file line)  Lunge and hold 1 leg while PAX at back jailbrakes to front, then Switch legs (rotate core for extra credit). Walk distance from outer path to playground.
HappyJacks
  • (Circle up)  – 4x (5 SSH + 2 jump lunge)
— Switch to Ginsu —
(Ginsu claimed to have tweaked his back. Glad he didn’t have a healthy back – he brought the pain)
– 5 burpees OYO
– Egyption-Indian Alligator Walk (by with Alligator Crawl, switching L/R which each PAX jailbreak)
– 5 burpees OYO
– Egyption-Indian Alligator Walk
– 20 4-count Freddy Mercurys
– 5 burpees OYO
Mosey to playground
– 20 4-count dips on the wall
– Take a lap around playground
– 20 4-count dips on the wall
– Take a lap around playground
– 10 4-count derkins on the wall
– Take a lap around playground
– 10 4-count derkins on the wall
– Take a lap around playground
Partner up
– Partner 1 – 10 pull ups
– Partner 2 – 20 LBCs
– flip flop
– rinse and repeat x3
Mosey to COT for Mary
– 20 4-count heals to heaven
– 10 4-count hand release merkins
– 20 4-count LBCs
– 10 4-count hand release merkins
– Captain Thor 5×20
Ginsu choose for Mary to be on asphalt vs. grass, which reminded YHC not to get comfortable in my comfortable grassy life.
COT
Announcements
– Reading help at Bethlehem Church
– Yeti
– Pancake breakfast
– Convergence on Tuesday
Prayers & Praise
– FM High Band Leader, John Pruitt (recovering stroke)
– Dark Helmet’s 2.0 Baptism
– Corruption family member recovering from foot surgery
– Jiffy, wife recovering from surgery
– Our children and youth, and those that INFLUENCE them
Thanks Bonzai for the chance
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I really wish we could do more Side Straddle Hops

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Nice cool morning at WEP for 8 PAX to get after it and get better. Cornhole leads us off with the disclaimer and off we go.

The Thang

Cornholes Section:

Dynamic Warm up around path High Knees, Butt Kickers, Toy Soldiers, Side Shuffles

COP – Windmill, IW, SSH, MT climbers, 12 Ct Merkins, Moroccan Nightclubs

Hill – Accumulator
Run up SSH-28 run down, Jump Lunges-10,
Plank Punches-28,
Bomb Jacks-10,
Squats-28, Merkins-10.

Hand of to Longshanks

Mosey to the Playground for a Dirty McDeuce (all IC except for Pullups)
12 Squats, 12 LBC’s, 12 Merkins, Run a lap around the playground
12 Sumo Sqwuats, 12 Rosalitas, 12 Wide arm Merkins, run a lap around the playground
12 Narrow Squats, 12 Flutters, 12 Diamond Merkins, run a lap around the playground
12 Monkey Humpers, 12 Dying Cockroach, 12 Pullups, run a lap.

Mosey to the Springs Building courtyard
10 Dips (IC), 10 Step ups each side OYO, 5 Derkins OYO
15 Dips (IC), 15 Step ups each side OYO, 10 Incline Merkins OYO

Mosey back to the WEP Parking Lot.
Stairway to Heaven
Run to first lightpole, 10 Burpees
Run to second lightpole, 9 Burpees
run to third lightpole, 8 burpees
run to fourth lightpole, 7 burpees
run to fifth lightpole, 6 burpees
run to the last lightpole, 5 burpees,
run back down stopping at lightpoles for 4 Burpees, 3 burpees, 2 burpees, and 1 burpee

Finish with COT and BOM

Announcements – Fastest 5k next Saturday, read your newsletter

Cornhole took us out in prayer

Moleskin
1. Weather is starting to get a little cooler so just remember the saying – there’s no such thing as bad weather, just bad gear. Hats gloves, tights are all acceptable as it starts to get cooler.
2. YHC knows he talks a bunch of crap on twitter especially before a Saturday workout. its all in good fun. Get up, get going to a workout of your choice, and #getbetter
3. Thanks Bonsai for the opportunity to lead and to Cornhole for letting me share the Q.
4. Mary Lou is scary fast at Stairway to Heaven. I think he was done before the rest of us were halfway.
5. Mad props to Little John for being 68 and still kicking donkeys. Always good to have you out.

Shanks Out!!

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Old School Playground/cinder block workout

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Mosey to the playground for the warm up:
SSH
Windmill
Merkins
Hillbilly Walkers
Split into partners for two rounds of each
P1 – run to the hill and back
P2 – Pull ups
P1 – run to the hill and back
P2 – Toes to bars
Mosey over to the bottom of the hill by the statue:
Round 1 – run half way up the hill backwards and run back down
– plank until the 6 gets back
– 10 merkins in cadence
Round 2 – run all the way to the top of the hill backwards and run back down
– plan on until the 6 gets back
– 10 merkins
Round 3 – run backwards to the top of the hill and wait
Starting at the top of the Stairway to heaven
Round 1 (going down hill) – 10 merkins each light pole
Round 2 (going up) – 15 squats
Round 3 (up hill) – 20 LBCs
After completing 3 rounds Trucker handed it off to Bonsai
If you have ever come to any of YHC q’s you will start to notice a trend. I
like to find something different to do and I also like to use “toys”. Cinder
blocks or other stuff to make it different.
Today I decided we should use the cinder blocks as a workout tool. However the
Pax had no idea what was coming as I had them hidden in my vehicle unti it was
time. I didn’t hear too much complaining except from CSPAN, but that is just a
given!
We kept the same partners and each group grabbed one block and headed out to the
field for the following:
P1 – runs
P2 – performs workout move until P1 returns and you switch
Execises – Repeat 2 times each
Over head thrust
Squats
Bonsai Tree (1 round of 5 each)
Single arm merkin (One arm with forearm on the ground and the other palm on the
ground. Try to keep most of your weight over the palm when performing the
merkin (10 each side)
Toe Touches
Burpees (10 each person)
Bent over rows
Flutters – P1 bear crawled half the distance they were running and then ran back
With a few minutes left we enjoyed a few minutes of Mary until meeting for COT.
It was good to have a few Pax from the GrandStrand visiting us today including
an FNG that One Call brought with him.
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