Great morning with some visitors for YHC first northshore beat down.
Warmup
Side straddle hops, Imperial walkers, Abe Vigodas, arm circles (front and back), seal claps, plank jacks, high knees, butt kicks. Mosey to area for beat down.
Thang
B. = 5 burpees
L. = 10 lunges
I. = 15 Imperial walkers
M. = 20 merkins
P. = 25 plank jacks
S. = 30 squats
Round 1 – perform B
Round 2 – perform B, bear crawl 5 yds, perform B.L., run to the beginning
Round 3 – perform B, bear crawl 5 yds, perform B.L., bear crawl 5 yds, perform B.L.M., run to the beginning
I think you see where I’m going with this but just in case you don’t…
Round 4 – perform B, bear crawl 5 yds, perform B.L., bear crawl 5 yds, perform B.L.M., bear crawl 5 yds, perform B.L.M.I., run to the beginning
Round 5 – perform B, bear crawl 5 yds, perform B.L., bear crawl 5 yds, perform B.L.M., bear crawl 5 yds, perform B.L.M.I., bear crawl 5yds, perform B.L.I.M.P., run to the beginning
Round 6 – perform B, bear crawl 5 yds, perform B.L., bear crawl 5 yds, perform B.L.M., bear crawl 5 yds, perform B.L.M.I., bear crawl 5yds, perform B.L.I.M.P., bear crawl 5 yds, perform B.L.I.M.P.S. run to the beginning.
PAX continued series in reverse order while waiting for the six.
2 rounds of ring of fire. One with squats while holding an AL Gore. The next was flutter kicks while holding legs 6″ off the ground.
Mosey back to flag.
Finished with freak nasty and 5 burpees because 105 wasn’t enough.
Count off, namorama, COT
Category: Northshore
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Whose Pad is it? – from Shooter
The opportunity presented itself for YHC to get a Q on this Friday at the Splash pad aka (Russo’s pad). That’s right, Russo was kind enough to take a Q break for once. No need to thank me Jose10k, as you attempt to overthrow the Q master. I am sure he will be back doubling up on you again next week stretching his 2023 lead as we come close to closing out the year.. I will however tip my cap to the both of you HIMs, for stepping up many times throughout this year with many weeks doubling up. Don’t worry Jose10k I 👀 you with 4 signups moving forward.. Guess I should get to what took place today, so that’s what I will do..
Warmup
10IC Grass grabbers, Toe Touches, SSH, Imperial walkers, Hillbillies, Torso twists and Cherry Pickers.Thang
Ran around the long block by the Treen center..
Returned to the corridor for some rounds of coupon work..
The rotation occurred while one PAX utilized the cylinder block or ruck plate for stated exercise the remaining PAX used the corridor for cardio until all 3 PAX got through.Round 1
Overhead press (coupon)
Lunge walk down sprint back.
Round 2
Curls
Bear crawl up and downMosey around the Trace.
Round 3
Chest press (coupon)
Carioca down and back bunny hop up the steps.
Round 4
Tricep extension (coupon)
Back pedal down sprint back 5 calf raises every 5th step.Mosey around the Trace.
Round 5
Coupon swings
Mosey down and bunny hop back up the steps.
Round 6
Coupon crunch
Snake through the columns.Finished with ETKs f/j..
Count, announce, COT
Appreciate the post Pelican and Russo, until the next Gloom 👍🏼👊🏼✌🏼!!!
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Stripes: Razzle Dazzle! – from Jose10k
Cut it out! Cut it out! Cut it out! The hell’s the matter with you? Stupid! We’re all very different people. We’re not Watusi. We’re not Spartans. We’re Americans, with a capital ‘A’, huh? You know what that means? Do ya? That means that our forefathers were kicked out of every decent country in the world. We are the wretched refuse. We’re the underdog. We’re mutts! Here’s proof: his nose is cold! But there’s no animal that’s more faithful, that’s more loyal, more loveable than the mutt. Who saw “Old Yeller?” Who cried when Old Yeller got shot at the end?
Nobody cried when Old Yeller got shot? I’m sure.
I cried my eyes out. So we’re all dogfaces, we’re all very, very different, but there is one thing that we all have in common: we were all stupid enough to enlist in the Army. We’re mutants. There’s something wrong with us, something very, very wrong with us. Something seriously wrong with us – we’re soldiers. But we’re American soldiers! We’ve been kicking ass for 200 years! We’re ten and one! Now we don’t have to worry about whether or not we practiced. We don’t have to worry about whether Captain Stillman wants to have us hung. All we have to do is to be the great American fighting soldier that is inside each one of us. Now do what I do, and say what I say. And make me proud.Psycho: The name’s Francis Soyer, but everybody calls me Psycho. Any of you guys call me Francis, and I’ll kill you.
Leon: Ooooooh.
Psycho: You just made the list, buddy. And I don’t like nobody touching my stuff. So just keep your meat-hooks off. If I catch any of you guys in my stuff, I’ll kill you. Also, I don’t like nobody touching me. Now, any of you homos touch me, and I’ll kill you.
Sergeant Hulka: Lighten up, Francis.Recruiter: Now, are either of you homosexuals?
John Winger: [John and Russell look at each other] You mean, like, flaming, or…
Recruiter: Well, it’s a standard question we have to ask.
Russell Ziskey: No, we’re not homosexual, but we are *willing to learn*.
John Winger: Yeah, would they send us someplace special?
Recruiter: I guess that’s “no” on both. Now if you could just give Uncle Sam your autograph…John Winger: Why’d the chicken cross the road?
Soldiers: To get from the left to the right
John Winger: He stepped out of rank, got hit by a tank
Soldiers: He ain’t no chicken no moreI am hoping with the title that you started remembering how great that movie was, and how it could not be made today. Oh well, it was the theme to the workout this morning. So we had a warm-up, picture us singing
There she was just a-walkin’ down the street, singin’
‘Do wah diddy diddy dum diddy do’
Snappin’ her fingers and shufflin’ her feet, singin’
‘Do wah diddy diddy dum diddy do’
She looked good (Looked good)
She looked fine (Looked fine)
She looked good, she looked fine
And I nearly lost my mindOkay, to the actually workout. The stripes on the parking garage: 1merkin, skip a stripe, 2 merkings, and so on. On the way back, 1 squat, skip, 4 squats, skip, 8 squats, and so on. Back again, lunges. 2 is 1: 1 skip a stripe, 2, skip a stripe, 4, then 6, and so on. Finished up with 2 minutes of stretching. COT, prayers for my coworkers husband in ICU, Hammer and his home purchase and future house being sold, and good will to all that need it. SOGO has the Q tomorrow, turkey trot next thursday. SYITG, thanks for letting me lead this amazing group of young men.
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To Bata or not Tabata – from Mobydick
An overcast damp AO greeted the PAX this morning. Apologies to the runners. No moseying. After a 10 minute stretch and a little butt kicking and SSH YHC turned over the workout to the Tabata app. 45 sec exercise 30 sec rest. 6 exercises SSH/squats/merkins/crunches/freddie mercuries/box cutters 5 sets of each 1 minute between sets. Timed sets give everyone the chance to pack in all the reps he can.
COT. and prayer for acceptance. -
Splashpad reopens – from Russo
66 or so this morning for the reopening of the Splashpad. One of those days where YHC could just tell the fog would continue: humid, still, overcast after a rain. But a beautiful day nonetheless for I’m thankful for many things, like the ability to move my body, nachos, football, our Veterans, and a day off because of it, and this little F3 thing that seems to be catching on, among others.
Warmup (all 10x IC)
– Toe touches
– Arm circles
– Torso twists
– Seal jacks
– Grass grabbersThang
Mosey to lake and back, each block a different mode of transportation:Mosey
Side shuffle
Back pedal
Skip
SprintWe stopped at each stop sign (according to the rules of the road) for 10 merkins, 10 squats, 10 Peter Parkers (2 is 1).
At the lake: Tabata (40 seconds on, 20 seconds off)
– Freak nastys
– BSSs
– Urkins
– Step ups
– Buzz saw
– SSHs
– Mountain climbers
– Crunchy frogs
– Penguins
– Cherry pickersBack to base, where COT, NOR, Announcments, and Prayer closed us out. A good time was had by all.
SYITG