4 guys, none of which was named Phonics, showed up to take on the day the right way
COP — arm circles, helis, APD’s, HRM’s, other things
Dora
100 incline merkins on bench
150 situps on bench
200 skull crushers
partners alternate between short bear crawl, medium lunge, longer run and back
4 corners
20 merkins
20 situps
20 sumos
20 ??
4 corners dos
20 flutters
20 jump squats
20 Dry docks
20 ??
Great times this morning!
4 guys showed up for a little Chumbawumba action this morning and some of you have no idea what YHC is talking about
COP — Helis, DQ, arm circles, ankle circles, hip circles, LBC, flutters
Tubthumping — cue the music
Every time we hear ” I get knocked down,…” a burpee happens.
Rest of the time, jog in place
plank for verse
squat hold for verse 2
DORA
100 dips on bench
200 inclines on bench
300 SSH on bench (jk)
Next series
20 second peoples chair
20 DK’s
island 1 — 20 monkey humpers
island 2 — 20 split jacks
island 3 — 20 arm circles
repeato with 40 second people’s chair
a little stretching
YHC takes us out.
3 guys posted for a card game/workout today.
COP — fun exercises
Card game — each person receives ten cards. randomly throw out one card. add the numbers up — pick an exercise out of the bag. Voila. Caveat. If two players cards happen to be the same, the exercises are doubled in the amount. That happened twice. 56 merkins was a lot, but we made it through.
Other exercises along the way to break up the game — 5 pull ups while the pax did squats.
Shoot your shot — 3 shots to make a bucket. If you miss all three, the pax does 5 burpees, if you make, 10 squats.
Great job by the PAX today as we figured out the game together.
SYITG
3 men posted to Creek. YHC wanted to do some isometric exercises so used the PAX as the Guinea pigs. Since we had 3, it was perfect for triple checks.
Some COP to get warmed up.
Triple check 1: P1 wall sit, P2 plank hold, P3 mosey around parking lot.
Triple check 2: P1 wall push, P2 Alabama prom date hold, P3 mosey
Mosey to playground for Triple check 3: P1 chin up hold, P2 Superman hold, P3 timer, 10x merkins.
Some GRAMS to close out. Numbers , names, Opus took us out.
Two guys made the most of the beautiful morning to see what the creek had to offer.
COP — goodly amount of exercises
10 calf raises, 10 merkins
20 calf raises, 10 squats
30 calf raises, 10 am ham
40 calf raises, 10 freddies
4 corners (2x)
great morning had by all!
Yard Sale warmed us up next to the school office. Workout consisted of: 1 – 11’s (WWII’s & Calf Raises with lunges between). 2 – 4 corners (20 of each followed by 30 and 40). Exercises were SSH, Donkey Kicks, Monkey Humpers and Dips. Between the corners we switches between mosey, walk, Bernie Sanders and karoke. 3 – More 11’s – Burpees and Merkins. Mosey back to the parking lot for a couple minutes of stretching. Numberama, Namarama and Prayer by YardSale.
2 men decided to beat the fart sack and get a workout in this morning. We decided to do a moving COP.
We moved from entrance to school all the way around the school, stopping at different places to do a COP exercise.
Five posted to Pearson’s Corner Elementary School on this perfect Friday for a bootcamp that can end the week correctly. Since there was a Florida visitor, YHC took the Q and off they went.
COP all IC: SSH, Helicopters, Arm Circles, Reverso, Don Quixotes, One legged lunges, other leg, Jazzersize, Hillbillies, Merkins, Angled Knee Jumps, Synchronized Mountain Climbers, LBCs, APDs, Heels to Heaven
The Thang
4 Corners (Each PAX member stands at corner of blacktop and does an exercise while 5th PAX member runs to next station. The exercises were Freddie Mercuries, Dips, Jump Squats, Skull Crushers and were all completed 5 times.)
Pull-up Hangs/Merkins – Because of limited pull-up space, the PAX was broken into 2 groups. One group did 15 second pull-up hangs while the other did Merkins. They then rotated until all PAX member had led the count twice. This total 6 rotations.
Toga Special – YHC remembered Toga leading this years ago. PAX gets in balls to wall posiiton. They then walk down the wall until they are in Plank position with feet still on wall. They then walk back up the wall to Ball to the Wall position, they then go back to Plank Position. This was done twice with the following exercises done at the conclusion.
COT: Numberarama, Name-O-Rama, Announcements, Opus took us out.
NMS:
Great to have Audit from F3 Pensacola visiting today. Rosie gave DaVille notice that he might be posting today. The Creek is not one of YHC’s normal posting locations, so there was a learning curve. Thank you Trout for letting YHC know his original plan for the Pull-up hangs was not a good idea. Trout realized there was a high probability of breaking the playground equipment which caused YHC to pivot to an alternate plan. Also, thank you Yardsale for bringing the mumblechatter and positive attitude again today.
YHC also must have been slightly tired today since he briefly forgot to include himself in the Name-O-Rama and also briefly forgot his new age.
Audit did ask the PAX at the COT about the “Cone Parade” in Richmond on New Year’s Day. YHC had heard about it on the news but have never seen it. Interesting how visitors see things in town that those who have lived here all of our lives have never seen. At least this is proof that it really occurs.
Announcements:
It was a honor to lead this morning. Well done all!
Gotta Run!
Phonics
5 guys, including the aforementioned Phonics, gathered for some good workout time and then some really good grub.
Short COP…. Dirty dogs, etc.
Gimme 5
5 exercises — merkins, donkey kicks, mountain climbers, WW2s, monkey humpers
do all 5 exercises 5 reps, run to the 1st island and back
Increase to 10x each, run to 2nd island and back
increase to 15x each, run to 3rd island and back
increase to 20x each, run to 4th island and back
COP again?? — arm circles and helicopters
Calf raises and people’s chair — 20 calf’s 30 sec people’s chair 2x, 40 calf raises, 30 second people’s chair
fun times had by all!
opus
3 guys showed up this morning for a shortened workout and some coffee and fellowship time
COP — Helicopters, IJR, DQ, Freddie/flutter routine 3x
trippel check
timer — bear crawl, then lunge, then run
step ups/skull crushers
dips/incline merkins
sequence
20 calf raises
island 1 — merkins 10
back to calf raises
next time do island 1 and
island 2 — toe taps 20
back to island 1 for 10 merkins
and 20 calf raises again
then do 10 merkins, 20 toe taps 30 LBC
back to 20 taps and 10 merkins
20 DK’s to finish
Coffee, IB and UFO conversations
Good times had by all!