Fitness, Fellowship, Faith

Day: March 27, 2021

Gettin’ with it at The Yank!

So YHC took the Q this morning at the old stomping grounds – The Fighting Yank! With spring now in full force and temps about perfect it was time to GET WITH IT for these pax that came with an attitude to do just that. YHC aims to please! And so we did that starting at 7 am promptly.

COP:

SS – burpees X 5

IWs X 20

Cotton Pickers X 20

Grapevine stretches

Nolan Ryans X 10 each side

Mountain climbers X 20

Mosey to the top of heartbreak hill for some half pipes

Half pipe :

Top: plank jacks X 5

Bottom: HR merkins X 5

Top: MH butt to the road X 5

Rinse and repeat.

On the track for some six – shooter action.

10 burpees – lap

20 big boys – lap

30  merkins – lap

Take a break and go down to the playground for a little action as follows:

Pull ups X 10

Diamond merkins x 10

step ups X 10 (each leg)

Run the steps and back.

Rinse and repeat 3X total

Back to the six shooter

40 squats – lap

50 CDDS – lap

60 SSH – lap

mosey up to the school parking lot as we get ever closer to the 4th quarter!

Two minute drill

Partner up. P1 runs the end of the lot to the road and back P2 does called work. This goes for 2 minutes

1st drill: Merkins X 2 minutes

2nd drill: LBCs X 2 minutes

3rd drill: American Hammers

Now we get to the REAL part of the day – we are most def IN the 4th Quarter! So guess what’s up boys? Yep, you got one right!

Bear. Crawl. Slalom! And with a good sized crowd on the Field of Dreams everyone got three turns! Massive test.

After Party: SSH X 10, 1 Turkish get up. Jump squats X 10, 2 Turkish get ups.

Run back to the other end.

1/2 way: 5 HR merkins

end: 10 HR merkins

Game over! Could not have timed it better. 8;01 actually. nobody complained about that! Pledge

NMM:

Pax hit it hard today. We didn’t even stop for a 10 count. Stayed up and at it. Slalom was awesome today. Really created a challenge and the need to gut it out to get it done. That’s the 4th quarter. It’s about pushing the hardest when you are dog tired and want to quit. In F3. In life. The 4th is the difference maker. It’s where the legacy comes from. The leave right part. So getting tougher in the 4th quarter for YHC is a nonnegotiable thing. Every time, all the time.

Welcome FNG Palmer. New to Belmont via RTP and Tennessee. Looking forward to lots of posts from him. Great Q source by Breaker. Ruckers were out for over 2 hours.

Tesla out

 

 

Block Party at Folsom

When Wichita told me I had the Q for this Saturday, I had some questions about what to do (since I have been dealing with a calf injury that kept me out of the P70). So, block party it was. Thanks to Sparky and Hacksaw for loaning their blocks.

So the thing:

Warm up was (JV) pretty simple and light. Side Straddle Hops (IC) x 15, Gravel pickers (IC) x 10, Moroccan Night Clubs 50

Mosey to bottom parking lot for blocks and illustration of a few exercises. Two teams were formed. the 1’s took the left side and the 2’s took the right side. Both teams start at the same time.

Team 1 starts with:

  • 5 blockies, murder bunnies for 25 yards, 25 Triceps behind head, carry block back to start and run a lap around the parking lot
  • 5 blockies, murder bunnies for 50 yards, 50 squats with block, carry block back to start and run a lap around the parking lot
  • 5 blockies, murder bunnies for 75 yards, 75 arm curls with block,  carry block back to start and run a lap around the parking lot
  • 5 blockies, murder bunnies for 100 yards, 100 chest press with block on your back, carry block back to start and run a lap around the parking lot

Team 2 starts with:

  • 5 blockies, murder bunnies for 25 yards, 25 Squat thrusters, carry block back to start and run a lap around the parking lot
  • 5 blockies, murder bunnies for 50 yards, 50 combo merkins, carry block back to start and run a lap around the parking lot
  • 5 blockies, murder bunnies for 75 yards, 75 arm presses,  carry block back to start and run a lap around the parking lot
  • 5 blockies, murder bunnies for 100 yards, 100 leg lifts over block, carry block back to start and run a lap around the parking lot

Once each team finished their side of workouts, they move to the other and repeat with the different exercise

We then mosey back beside tennis courts and did 10 rounds of Iron Hulks.

We finished the workout with my favorite “picking cherries” we did 4 rounds (30 sec picking cherries, 20 sec dropping cherries, 10 sec overhead clap).

I then shared a little word from the Good Book. Proverbs 13:22 and shared “What will your legacy be?”

Always try to keep these 2 things in mind: (1) Today is all you’ve got and (2) You will leave a legacy. Focus on being good and doing good and ask yourself regularly, “How do I want to be remembered by my loved ones?  When my time here runs out, will I continue to influence others for good and for God?”

Prayer request: Sister Act’s family, Big Pappy and family,  Wirenut’s aunt, Bedpan’s mom, James Goudelock

Announcements: Convergence April 17 at Bulldog, PT test April 24 at GasHouse

It’s an honor to know and get to workout with you guys. Thanks for the support.

I’m Sarlacc and I’m out

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