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
Tag: Dorn
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We did the Mash – from Russo
Pax of 19 (including special guests like Paul Skenes, Creepy Baby, Green Alien, Bear Bird, Spider Man, and the Dude) for a scary good time this morning YHC referred to as the Northshore Monster Mash, with weather in the upper 60s and the sun finally appearing midway through.
Warmup 10x-15x IC
– Sealjacks
– Torso twists
– Cherry pickers
– Toe touches
I honestly can’t remember because I was distracted, laughing way too hard at the alien head bobbing up and down, side to side like it wasn’t even connected. Thank you, QP, for inadvertently providing the hardest I’ve laughed in quite a while.Thang
First up: Count 1-2-3 (Partner Frankenstein walks to the sidewalk and moseys back)
122 merkins
222 zombie squats
322 gas pumpsNext up: Electric chair
Using the sea wall:
– Durkins
– Urkins
– Freak Nastys
– Bulgarian split squats
– Step ups
– Box jumpsThen: Trick or treat (Using a deck of cards, perform the exercise and rep count. Next round, member of Pax guesses higher or lower than previous card. Correct guess and the rep count is cut in half (treat). Incorrect guess and the rep count is doubled (trick)
Exercises:
Jump squats
Shoulder tap plank jacks
T merkins
American hammers
Crunchy frogs
SMCs
Crab cakes
Star jumps
Monkey Humpers
Donkey kicks
Kid N playsSomewhere in the middle was a jump scare (the best part of a horror movie, despite some insisting the best part was “the end”): 10 burpees out of nowhere!
Finally: Ouija Board (or Ouija Bord because we ran out of time) – Tabata 40 seconds on, 20 seconds rest
O – Outlaws (circle ups)
U – Urkins
I – Imperial walkers
J – Jack Webbs (1 Merkin, 4 air presses)
A – Absolution
B – Box jumps
O – Outlaws
R – Reverse lunges
D – Donkey kicksOne final jump scare of 10 burpees and we were done.
COT, NOR, Announcements, Prayer. Keep in mind that Akbar has Q next week, there are beatdowns throughout the week, the Turkey Trot is coming up (although Jose is going to leave YHC in the dust with the progress he is making on his runs), and Bushwacker’s camping trip is a week from today. Slack will have more info.
Thank you all for joining today. It was a blast and we’ll do it again next year. I appreciate each and every one of you.
SYITG
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Time for cake (and fall?) – from Russo
MUCH better weather all of a sudden today for a split beatdown. YHC, who is hot and sweaty when it’s a December morning, might even call is “mildly pleasant”. Up is down. Down is up. Cats and dogs living together. REGARDLESS, what a blessing some relief from the oppressive heat was.
Warmup (10x, all IC)
-Torso Twists
-Toe touches
-Arm circles
-Grass grabbers
-Cherry pickersThang: While Grundy took half the pax in an IPC with coupons and AMRAP and burpees and pain, YHC took the other half on a cakewalk around the lakefront.
The cakewalk order:
45 Seal jacks
44 High knees (2 is 1)
43 SSHs
42 Plank Jacks
41 goof balls
40 squats
39 Hello Dollies
38 Calf raises
37 Apollo ohnos
36 Freak Nastys
35 step ups
34 flutter kicks
33 butt kicks IC
32 Peter Parker’s
31 imperial walkers
30 Shoulder taps
29 American hammers
28 Monkey Humpers
27 Merkins
26 Smurf jacks
25 wife pleasers
24 Rosalitas
23 crab jacks (crab position – think reverse plank jacks)
22 groiners
21 Bear crawls (counting your right hand as a rep)
20 murder bunniesAt this point, we said hello to a gentleman (Tom) working on his boat. Pik EHed him and he joined us for the rest of the walk. Come to find out, he knows Steve and Bird. Here’s to his rejoining is soon and getting a proper F3 name.
19 Wide merkins
18 Bobby Hurley’s
17 crab cakes
16 circle ups
15 Bulgarian split squats
14 urkins
13 Sister Mary Catherine’s
12 LMCs IC
11 diamond merkins
10 star jumps
9 donkey kicks
8 8 count body builders
7 merkins
6 Box cutters IC
5 Carolina dry docks
4 Wife pleasers
3 jump squats
2 burpees
1 minute plankCOT, name-o-rama, announcements, and prayer closed us out. Prayers for our brothers running the 5k today, a special intention from Zoolander, and a successful delivery for Cowbell and his M on twins A and B (soon to be renamed) this week.
Here’s to a good week for all.
SYITG
