Author: Yard Sale

  • Much Respect

    QIC was having a motivational crisis this morning and was a minute late.

    We left the kb’s at the curb and went to the school entrance to warm up. Warm up included Arm Circles, Don Keyote’s, Side Straddle Hops and Helicopters.

    We headed to the parking lot for a tabata. The tabata included: calf raises on the curb, sit up presses, pullovers, goblet squats, planks, balls to the wall, calf raises at flag poles, boat canoe’s and curls for the ladies.

    Time was up. Numberama, Namarama, and a prayer by Wild Thing.

    Announcements: Thursday run/ruck will start at the BW3’s at Virginia Center. Ruck starts at 5:00 and run starts at 5:30.

    Fun times this morning. Thank you for letting me Q.

  • Cupcakes For Those Moving Up

    Warmup: Michael Phelps, Arm Circles, Side Straddle Hops, Hand Release Merkins and LBC’s

    Workout: Mosey to the Curb – 11’s – Sit Up Press With KB and Calf Raises With KB

    Mosey to the bus loop – Six Stations. Start with 5 each followed by 10 and 15. Six stations were (all with Kettle Bells): Deamon Crushers, Boat Canoes, Helix Squats, KB Swings (each arm) WWII Sit ups without KB and Burpees.

    Mosey back to the parking lot doing around the world’s and halo’s

    Took a lap around the bus loop with KB overhead led by guys who were moving up in weight.

    Numberama

    Namarama

    Announcements: Tuckahoe takeover next week, May 5 – Happy Hour at Bulkheads from 6 to 9, Saturday workout at 6:00 Mechanicsville heads to Dogwood Dell for workout, Memorial Day convergance.

    Prayer by No Idea.

    This was the most fun I’ve had in a while. Thank you for letting me Q. SYITG.

     

  • Wilt, Corned Beef and The Youngest Guy

    Warmup: Cherry Pickers, Arm Circles, Hand Release Merkins and Heels to Heaven

    The Workout:

    1 – WILT – 100 each of LBC’s, Heels to Heaven, Monkey Humpers and Calf Raises. Between these we ran to various parts of the school grounds.

    2 – Corned Beef – 55 each of Merkins, Alabama Prom Dates, Dips and Mountain Climbers. For these we stayed in front of the school but ran to various spots.

    3 – Who’s the Youngest Guy? – Not present but we knew there were some in their 20’s so we did 28 each of Burpees, Invisible Jump Ropes (rest after burpees), Freddie Mercuries and Rosa Lita’s

    4 – 11’s with Calf Raises and Merkins across the bus loop

    That was it. Numberama, Namarama and Prayer by YardSale. We have much to be thankful for.

    Question for the day – Cherry’s grow in trees. Why do we call Cherry Pickers the exercise where we’re stretching to touch the ground?

    Have a great weekend guys!

  • It Must be 11 o’clock at The Creek

    Warmup – SSH’s, Hand Release Merkins, Arm Circles and LBC’s, Squats

    Workout – 4 Corners with increasing numbers (15 – 20 – 25). Calf Raises at the Flag Pole, WWII Sit Ups, Hand Release Markins and Heals to Heaven. 11’s with calf raises at the flap pole and ball dippers across the parking lot (bear crawl to and from). 11’s at same location – LBC’s and Decline Markins, 11’s Monkey Humpers and WWII sit ups.

    Numberama, Namarama and I took us out with a prayer.

  • Beeping Creek

    Corned Beef planted the flag and we took a couple laps around the parking lot to gather the 5th.

    Warmup: Arm Circles, Side Straddle Hops, LBC’s, and Hillbilly’s

    The Workout: Started with the Beep Test. I died in the 6th round. The other four gave up in the 7th. I hate it but it’s good for me, right? Next was 4 Corners of 40 – Calf Raises at the Flag Pole (nice raised surface for good extension), Squats, Hand Release Merkins and Heals to Heaven. We went around to the 4 corners of the parking lot once but did one more set of calf raises because I like them. Next was 11’s – Merkins and Monkey Humpers. Started with Merkins bear crawl across lot for the Monkey Humpers which were perfectly located across from the school camera. Run back and repeat for the 11. Mosey to the basketball court, partner up for 100 Dips on the bench, 200 squats on the bench (to make sure you get down low) and 300 heals to heaven. We made it most of the way before we ran out of time. Mosey back to the flag.

    Numberama, Namarama and a prayer by Corned Beef. It was a great morning and as always, a pleasure to hang out with these guys. No better way to start your day!

  • Does Anyone Belong to Your Club?

    We usually head somewhere but we warmed up next to the cars. After warmup we headed to the side of the school with the hill. We teamed up for 100 SSH’s, 200 ?, 300 squats and 400 LBC’s. One ran up the hill while the other stayed at the bottom, when the runner returned, we switched. Headed to the back of the school for 11’s on the stairs. For 11’s we did Merkins and WWII Sit Ups. When we finished there were 3 minutes left. We headed back to the parking lot where we stretched because were groan xxx men and that’s what Bulk Head tells us we’re supposed to do. Numberama, Namarama. Trout took us out with a prayer.

  • We Had No Idea It Was Going To Rain

    Just the two of us showed up on a cool rainy morning. We headed from the cars straight for the covered sidewalks near the school. We warmed up. We did a Wilt including LBC’s, Squats, Calf Raises at the Flag Pole and Heals to Heaven. We did 4 laps around the courtyard with an exercise at each corner. Did 10 of each first lap followed by 20, 30 and 40. Namarama, Numberama, Prayer by No Idea and we ran back to the cars.

  • Manndate 10-20-21

    Warmup: SSH, Hand Release Merkins, Heals to Heaven, Arm Circles

    Workout:

    Partner Wilt – One partner runs bus loop while the other does exercises. Switch places after each loop. Together do a total of 100 of each exercise: Sit Up Presses, Demon Crushers, Boat Canoe, Lawn Mowers (each side).

    Partner up. One Partner runs the bus loop while the other does 40 of each: Lunges with 2 kettle bells, single arm curls (each arm), Halos – each direction and Merkins with your KB.

    Numberama, Namarama, No announcements. Prayer by Yardsale. A little mumble chatter and we all headed out. SYITG.

  • Tabata Friday

    5 guys met on a beautiful Friday morning. We started off some some parking lot tracers followed by a jog around the bus loop, facing the same direction the entire time (forward, karaoke, backwards, karaoke). That was it for the warmup. and time to start the Tabata. We lined up on the sidewalk in front of the school. Exercise 20 seconds, 10 seconds off. We did 9 exercises with 8 sets each. Exercises were as follows: Merkins, Hold 6 Inches, Calf Raises, Balls To The Wall, Heals to Heaven, Helix Squats, Plank with Shoulder Touches, Freddie Mercuries and finally, lunges back to the parking lot area. Numberama, Namarama, a little small talk and MudFace took us out with a prayer. Enjoyed the morning with the old timers and the new guy Clint. I think Clint is going to fit in. Have a great weekend and SYITG!

  • Chewy Provided Some Late Fathers Days Gifts For MudFace

    Warmup: Yard Sale led parking lot tracers, SSH’s, Hand Release Merkins, Arm Circles and Cherry Pickers.

    Workout: Yard Sale led step ups on the rail road ties, calf raises, the things where you put your feet in the swing seat, assume plank position and pull your knees up to your chest. Finished up with LBC’s with your feet in the swings.

    Chewy was up. Boat Canoes (with way to long in canoe). Partner up – one partner runs the track in one direction while one bear craws the other. When runner catches the bear crawler, they switch. Teams did this until they completed a lap around the track.

    Mud Face was up. Partner up. One partner runs out to touch a tree while other partner does burpees. Partners switched places until each partner had touched 10 trees. My partner threated to walk if I didn’t knock out more burpees so I had to man up and quiet down.

    Moseyed back to the parking lock doing karaoke’s led by Yard Sale.

    Numberama, Namarama and a prayer from Mr. Holland. No announcements but we stayed around for a little while to catch up. It was good to be with the guys on a warm humid Monday morning. Welcome to summer. SYITG.