Author: Yard Sale

  • The Carpenter Was Late

    We started on time on a muggy 70 degree morning.  Warmed up with Arm Circles, LBC’s, Hand Release Merkins and Side Straddle Hops.  Headed over to the bus loop for some 4 corners.  Between the corners you had the choice of halo’s or moving the KB around your waist.  1st corner – 10 lawn mowers, 2nd corner – 10 sit up presses, 3rd corner – 10 goblet squats, 4th corner – 10 single arm kettle bell swings.  Plank up and wait for the six.  Next 20 of each, plank up and wait for the six followed by 30 of each.  Next – Partner up – 1 partner ran around the circle while the 2nd did the following:  25 boat canoe’s, 50 pull overs, 75 two arm swings and 100 halo’s or swing around the waist. Partners traded each lap. Indian walk/run – the Pax moved around the bus loop holding their KB’s over their heads. The one in the rear moved up to the front while doing halo’s. Some walked fast while some ran (Rounders). We were running out of time but started 11’s with Sit Up Presses and Clean & Presses. When we ran out of time we headed back to the flag. Numberama, Namerama, Anouncements – Saturday 7:30 at Milestone Clubhouse – new guy Saturday workout. Chewy took us out with a prayer.

  • Beautiful Morning for Kettle Bells

    Mosey around the school to see if we’d pick up any stragglers. No stragglers – where are you Mudface, Chewey and No Idea? Partner up – Balls to the Wall for partner 1 and 10 halo’s each direction for the next partner. Then switch. Each partner does a total of 100 halo’s. Wall sits while waiting for everyone to finish up. 4 Corners of the bus loop. 1st corner – 10 lawn mowers each arm 2nd corner – 10 pull overs, 3rd corner – 10 crunch presses, 4th corner – 10 two handed kettle bell swings. Wait for the pax. Go around again doing 20 of each exercise. Back to the wall – partner up – 11’s – handed kettle bell swings and Helix Kettle Bell Squat. Mosey to the Circle (we need more flags). Boat – Canoe’s then Circle of Fire – 10 merkins each. More Boat – Canoe’s. Numberama, Namerama, Announcements – Wild Things M seems to be responding well to treatments. Saturday June 22 will be a work out for new folks at Milestone Field 7:30 AM. Great chance to bring out new folks. Workout will be challenging but not punishing. Thank you for letting me Q today. This will be a great day!

  • Friday at The Creek

    Run around church to see if anyone showed up -there were none. Parking Lot Tracers since we were jogging by. Circle up. Side Straddle Hops, LBC’s, Merkins, Hillbilly’s and Arm Circles. Modified Wilt/4 Corners of Church. 3 Laps around the church doing 33 of the following at the 4 corners – Bobby Hurley’s, Heals to Heaven, LBC’s and Skull Crushers (under the pavilion/near the corner of the church). Completed the 3 laps (yes we were one short of 100). Indian Run around the church with a burpee. 11’s with burpee and WWII situps. We ran out of time before we finished. Circled up. Numberama, Namerama, Anouncements and Prayer. Wild Things wife is having some procedures performed due to a tumor. Please keep Wild Thing, his wife Ronda and their family in your prayers. See you in the gloom.

  • Spring Break With Kettle Bells

    Four posted on a chilly Wednesday in April when most were on Spring Break. COP: All in cadence – Side Straddle Hops, Merkins, LBC’s and Arm Circles. Partner Up – 1 Partner Runs the Bus Loop while the other exercises with his bell, switch for each: Halo’s, Single Arm Swings, Snatch, WWII Situp with Press, Pullovers. 11’s – Donkey Kicks against the school wall and Turkish Getups with Kettlebell. After the first 10 Turkish Getups I realized that was a bad idea and substituted Helix Squats with your bell. If you’re ever in the area you can have Helix demonstrate the form of a Helix Squat. 4 Corners of the bus loop Wilt Style. The plan was 25 of each of the 4 exercises going 4 times around the loop but we ran out of time (100 total of each exercise). Exercises were: kettlebell swings, halo’s, pullovers and one I can’t remember that Rounders called for. Circled up numberama, namearama, 1 announcement – happy hour tonight. Rounders finished us up with a prayer. Thank you men – it was a pleasure as always.

  • The Creek – a bit late

    Took a lap around the church to wait for the Mudface clan.  No sighting of Mudface so we circled up.

    Warmup:  Side Straddle Hops, Merkins, Arm Circles, LBC’s, Helix Squats and Hillbilly’s.

    Mosey to the Picnic Shelter.  Pair Up – One runs to the road while the other does skull crushers, sit ups with feet on bench, heals to heaven and LBC’s.  Each person runs 4 times and does 4 exercises.  Mudface and his crew posted during this exercise to greatly increase the size of the PAX.

    Mosey to the field for 4 Corners.  I wanted to do a Wilt but we modified it.  1st corner – 50 merkins, 2nd corner – 50 Crabcakes, 3rd corner – 50 Bobby Hurley’s, 4th corner – Helix squats – touching rear to the picnic table.  Go around twice to get 100.

    Mosey to the Parking Lot for 11’s.  Merkins and Side Straddle Hops.   Before we finished time was up.

    Mosey to the flag.  Ring of Fire – 1 Merkin each.  Opus was short one for the monthly challenge so we took care of it.

    Numberama, Namarama.  Anouncements (I can’t remember any), Prayer by Yardsale.

     

     

  • 5 Men in a Creek

    Warm Up:  Did random number of the following to make sure the guys were awake.  They must have been asleep because I don’t think anyone said a word.  Side Straddle Hops, Hillbilly’s, Copperhead Squats, LBC’s, Hand Release Merkins, Helicopters.

    Parking Lot Tracers.  This was a little different because there were cars in the lot.  There was a little discussion about who had the cleanest car.  It certainly wasn’t me.

    We headed to the shelter and broke into groups of 2 and 3.  One runs to the hard road and back while the other does skull crushers, flutter kicks, WWII Situps and Squats with your rear touching the picnic table on the way down.  Each partner ran 4 times and performed the exercise while their partner was running.

    4 Corners of Church.  Run to first corner – 20 LBC’s, Karaoke to 2nd corner 20 Merkins, run backwards to 3rd corner 20 American Hammers, Karaoke to 4th corner 20 Heals to Heaven.

    Indian run once around the church.

    Over to the parking lot for 11’s which consisted of Merkins, Bear Crawl to the other side, WWII Sit Ups and run back.

    To the flag for a ring of fire.  1st Burpees and then Merkins with a clap.

    Numberama, Namarama.  Announcements.  There was one upcoming event announced by Spit but I forget what it was.  Maybe I would have remembered if I had posted this backblast in a timely manner.  Busy Friday and weekend – I will do better next time.  As always, it was a pleasure leading these friends.

     

  • Keep it Simple Stupid

    Warm Up:  20 Side Straddle Hops, 20 LBC’s, 20 Hillbillies, 20 Hellicopers, Arm Circles, 15 Heels to Heaven, 20 Invisible Jump Ropes and 20 American Hammers

    Escalating 4 Corners of Church: Run to first corner – 5 burpees, run to next corner – 5 American Hammers, run to next corner – 5 Merkins, run to pavillion – 5 skull crushers each side.  Pause until the PAC catches up by doing planks.  Next do 10 of each, 15 of each, 10 of each and finish up with 5 of each.

    11’s:  start with 10 heels to heaven, bear crawl across the parking lot, complete 1 LBC, grapevine across the parking log and continue with 9-2, 8-3, etc…..  Cut a little short due to time constraints.

    Mosey back to the flag.  Numberama, Namerama.  Anouncements – Kid Friendly workout Saturday morning at 7:05.  Emoji took us out with a prayer.

    I’d like to welcome 2 visitors today, Kubota and Shake Down.  I didn’t hear much muble chatter this morning but maybe it was because I was at or near the rear most of the time.  Thank you to Spit and Wheelie for planking everyone up until we slower members caught up. Have a great weekend men.

     

  • This Wasn’t a Running Day?

    12 from DaVille posted on a cool August Friday morning for a beat down.

    This is how we did it

    Scout Run around the church to pick up the LIFO’s\

    COP

    • Two sets of 10 second toe toches
    • 20 Side Straddle Hops
    • 10 Four Count Merkins
    • 20 Invisible Jump Rope
    • 10 Smurf Jacks

    THANG

    11’s

    • Merkins and Goblet Squats – Bear Crawl across the parking lot.  Start with 10 merkins, run back for 1 goblet squats.  Continue until 1 merkin and 10 goblet squat

    4 Corners of The Church

    •  Run to first corner – 10 Bobby Hurley’s
    • Karaoke to 2nd corner – 20 Merkins
    • Run backwards to 3rd corner – 30 Heels to Heaven
    • Karaoke to 4th corner – 40 LBC’s

    Partner Up

    • 1 partner perform Skull Crushers on picnic benches while second runs to the far end of the field.  When partner returns, they switch.  Each partner performed 4 sets of Skull Crushers and ran 4 times.

    4 Corners of the Field

    •  Start at first corner with 40 Mountain Climbers
    • Run to second corner – 40 LBC’s
    • Run to third corner – 40 knee bends (Helix style)
    • Run to forth corner – 40 leg scissors with feet 6 inches off the ground

    Numberama, Nanerama, Wild Thing took us out

    As I get in better shape this fall I hope to be leading from the front instead of the rear.  As always, it was my pleasure and a blessing to be able to lead these guys.

    ANNOUNCEMENTS

    • Reese Strong (9/16/17) registration is open.   We currently have 38 signed up but are hoping for 50.
    • F3 RVA Crab Fest – Starts around 11:30 – 12:00 after Reese Strong at Circle K’s.  Let him know if you’ll be attending.
    • First Thursdays is coming up – discussing playing basketball and heading to Kreggers afterwards.

     

  • Record Day for Kettle Bells

    11 Brave Souls gathered on a cloudy first day of summer for a Kettle Bell workout.

    Started off with a mosey to the front of the school to warmup.

    Warmup:  20 SSH, 20 Merkins, 20 WWII Situps with your bell and arm circles – 10 forward large then 5 small and reverse.

    The Workout:

    Partner Up – one swings kettle bell (switching arms when they want) while the other runs a lap around the bus loop.  Each partner did this 5 times.

    4 Corners of the Bus Loop, lunging between in a group.  1st Corner – 20 Goblet Squats (4 count), 2nd corner – Approximately 20 Boat – Canoe’s (until QIC was worn out).  3rd Corner – Turkish Get Ups – 5 each side.  4th Corner – 20 Cleans – each side.

    Lay on ground on your back with head over curb (I’m not sure what this is called).  40 reps of lifting kettle bell from ground above your head to your chest.

    Kettle Bell Lunge Press – 20 each side

    Sit in Circle with backs to each other.  Pass kettle bells to your left – twice around the circle.  We kept passing until everyone got their bell back which took a while.

    Mosey to the flag for ring of fire with 5 merkins each.  Spit cranked them out one handed – very impressive.

    Numberama, Namerama, Anouncements.

    VQ is coming up next week.  After some encouragement, we believe all spots are full.  Reese Strong 5K is coming up in September.  Phonics is heavily involved with this and we plan to field a large group again.

    QIC took us out with a prayer.

    This was the largest group we’ve had for a Kettle Bell workout and is hopefully a sign of things to come.  The smallest member posted today with the largest Kettle Bell and didn’t miss a beat.  Some comments were made regarding compensating for other deficiencies but Helix knocked it out of the park.  Nice job gentlemen and it was my privilege to lead you today.

  • Son of a Ditch

    Four eager souls posted on a cool 54 degree Thursday morning.

    Warmups included all in cadence, 20 Side Straddle Hops, 20 Freddie Mercuries, 20 WWII Sit ups, 40 Merkins and Arm Circles.

    After warmups, the PAX mozied over to the drainage ditch for 11’s. We started with 10 merkins and 1 WWII sit ups.  After getting to 1 and 10, we headed over to the Green Acres cross country trails. I had planned on spending the entire workout in the ditch but couldn’t resist getting out of my comfort zone.  Since I hadn’t been on these trails, Phonics led the way.  I have no idea how far we went but we were in beautiful hilly woods with deer, bridges and creeks.  With the distraction of the sites it really didn’t feel like work.  In the future, we will make many stops in these woods for exercises but didn’t have the time today.  At the end of the woods we did a few planks, trading which arm and/or leg was raised and did another 20 merkins.  We then mozied over to the ball fields.  We karaoked across the first field, lunged across the second field, sprinted across the third field and mozied back to the flag.  We knocked out a few more merkins while at the flag and were out of time.

    Numberama

    Namarama

    Announcements were made by Phonics regarding the charity corn hole tournament this Saturday, an update on how the Mechanicsville takeover was going this week and the virgin Q coming up later this month.

    Yard Sale took us out with a prayer.

    I never thought I’d lead a running heavy workout but I did.  Thank you all for letting me be a part of this great group.