Tag: DPR

You just never know

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Grappler said some words of wisdom towards the end of his beatdown a few months ago that has stuck with me for some time. I am sure to get it wrong here but that’s ok. As longs as I get the gist of it than the words hit home in some way. You just never know when you may have an influence on someone. Something that will stay with them for a long time. Something that you do that you think is trivial, or words that seem to mean nothing, may stay with someone else forever.

Disclaimer given

Warm Up
Sun Gods
Hill billies

The Thang
5 Big Boy Sit-ups, then Imperial Walkers for 1 minute
5 Big Boy Sit-ups, then Freddy Mercurys for 1 minute
5 Big Boy Sit-ups, then American Hammers for 1 minute
5 Big Boy Sit-ups, then Hill Billies for 1 minute
5 Big Boy Sit-ups, then LBCs for 1 minute
5 Big Boy Sit-ups, then Plank Jacks for 1 minute
5 Big Boy Sit-ups, then Grady Corn for 1 minute
5 Big Boy Sit-ups, then Moroccan Night Clubs for 1 minute
5 Big Boy Sit-ups, then Absolution for 1 minute
5 Big Boy Sit-ups, then Gas Pumps for 1 minute
5 Big Boy Sit-ups, then Merkins for 1 minute
5 Big Boy Sit-ups, then Floyd Mayweathers for 1 minute
5 Big Boy Sit-ups, then Rosalitas for 1 minute
5 Big Boy Sit-ups, then Mike Tysons for 1 minute
5 Big Boy Sit-ups, then 6 Inches for 1 minute
5 Big Boy Sit-ups, then Shoulder Taps for 1 minute
5 Big Boy Sit-ups, then Squats for 1 minute
5 Big Boy Sit-ups, then Air Presses for 1 minute
5 Big Boy Sit-ups, then Jane Fondas for 1 minute
5 Big Boy Sit-ups, then Lunges for 1 minute
5 Big Boy Sit-ups, then Rowers for 1 minute

Count-o-rama, Name-o-rama

YHC and Q = Cleveland Rocks

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Cutting them off

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9 strong 💪 today at Carmel High. Welcome FNG Peaceful!

Warm Up:

Mt. Man Pooper
T pots
Heal Raises
Modified jumping jack

The Thang
On track near bar: 
10 leg swings, switch, 10 other leg
Run to bleachers – first 4 people do 15 rowers, else 5 rowers
Run to open area – first 4 people do 15 Mike tysons, else 5 merkins
Run to bar for 10 leg swings each leg – repeat for 20 mins.

Corn hole:
We repeated this twice. Pax took turns trowing corn bags onto cornhold board. Other pax did exercise while game went on. If throwing pax got it in the whole, other pax did a burpee.

IW & if on board 5 absolutions, if in 10
Hill billies & if on board 5 rosalitas, if in 10
Squats & if on board 5 merkins, if in 10
SSH & if on board 5 burpees, if in 10

1 lap to close it out

YHC and Q: Cleveland Rocks

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Figuring it all out

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6 strong 💪 this morning at Carmel High.

Warm Up:
Should Shrugs
Grady Corn
T Pots
Cherry Pickers front / back
Cherry Pickers side to side… and side to side so DPR could feel even
Heal raises

The Thang:
Simplicity! 1 burpee, bear crawl 15 yards, 2 burpees, back to start… add 1 burpee each time until you reach 15 then go back down. Second pax to finish calls it.
Run 3 laps
6 inches to finish it off

YHC and Q Cleveland Rocks

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That’s it?

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5 strong 💪 today at the beach.

Disclaimer given

Warm up:
Mtn. man poopers
Moroccan Night Clubs
Heal Raises
Seal Jacks
Burpees

The Thang:
Run.. find good place with two walls
10 Mike Tysons, crab walk to other wall, 10 rowers., walk back.
Reduce by 1 each time. First person done calls it. DPR crushed this one.
Run to wharf
8 squats + 8 monkey humpers in front of the fishing boats filled with tourists going fishing
Reduce by 1 each time. First person done calls it. Beach crushed this one.
Run… to wall for 10 cycles of 1 wall jump and 1 burpee, first person calls it.
Run to sea wall
Wall sits & plank
Find a rock, test out our rock skipping skills…. room to improve there
Climb over sea wall for some heal raises
Run back to AO start
LBCs, 6 inches, side planks, plank

YHC and Q = Cleveland Rocks

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Q on 9/11

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12 strong 💪 today. Weather was perfect. DPR even commented on the run how awesome it was to be running in the mist. We are truly fortunate to have our AO where we do. We also welcomed FNGs Puck and Noble.

Disclaimer given

Warm Up
Hill Billies IC
Mt. Man Poopers IC
Jump Rope

The Thang
Run Track 1 lap
Bear Crawl 456 yards: 456 yards = 1368ft which was the height of tower 1 of the World Trade Center.
Run Track 1 lap
Circle up:
Last man IC activities: Gas Pumps, LBC, Freddy Mercury, Planks, etc.

Name and Count-o-rama

Moment of silence for the victims of 9/11 and the service personal who past in the line of duty.

YHC wanted to do something to mark the 20th anniversary of the attacks. The 456 yards bear crawl did just that. I think it will be repeated going forward.

YHC should have told stories of the people he knew lost on 9/11 but YHC feels like he honors them by remembering them in his memories.

YHC and Q Cleveland Rocks

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To the wall

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3 strong 💪 this morning. It was warm out this morning.

Disclaimer given

Warmup:
50 Grady Corn IC
50 IW IC
10 t pots each leg IC
20 Heal Raises IC
50 SSH IC

Then Thang:
Mosey to lot, do 10 burpees OYO
Mosey to custom house plaza, do 10 merkins, bear crawl to other end, 10 merkins
Mosey to beach area off rec trail, 10 merkins at bottom
Mosey to wharf, side planks
Mosey to sea wall, wall sits and planks
Climb up the seawall (that was new!)
Mosey to AO start for gas pumps, 6 inches, plank

Count & name-o-rama

YHC and Q Cleveland Rocks

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Perfect Morning

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10 strong 💪 at Carmel High this morning. I swear someone has turned up the humidity in the area to a level I have not ever felt here in these parts. Great to see GRS back to join us after his IronMan training but it will be short lived as he’s off again in a little to train for more. Stone Colds M was on the track exercising. We picked up on of her exercises and I think it will become a regulars exercise in YHC’s routine.

Disclaimer given

Warm Up:
Good Mornings
Grady Corn
IW
Jump Rope – keep jumping rope until Stone Cold arrives. Who would have guessed that he decided to stop and take off both his shoes and put them back on… slowly… as if he knew we were waiting for him.

The Thang

Goal line – team up
Person 1 – Rosalitas / Rowers
Person 2 – bunny hop to 15, 3 merkins, run back
First team to 100 Ros/Row calls itRepeat – Plank Jacks 4 count / Bunny hop & 3 squats
First to 100 calls it

Run Lap

Repeat – SSH (4 count) / Bunny hop & Mike Tysons
First to 200 calls it

Run Lap

Repeat – Absolutions / Run to 15 & 5 LBCs 4 count
First to 100 calls it

Run Lap

Repeat – Burpees / Run to 15 & 5 hill billies 4 count
First to 100 calls it

To bleachers:
10 dips, run to goal line, do the Stone Cold M move, run to bars – 10 aussie merkins

6 mins mary

Name & Count-o-rama


YHC and Q Cleveland Rocks

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Leadership… gettin’ it

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A few of us had the opportunity to volunteer at a car show this weekend. YHC interacted with a person there that had authority, but did not show great leadership. This person could have been a far more effective leader if they decided to share the mission of what they were doing instead of berate YHC for doing something YHC thought was beneficial to the cause. Had this person described the why they would have had much more effective leadership across the team.

4 strong 💪 this morning for another beatdown which YHC borrowed from another persons mustard seed blast.

Disclaimer given

Warm Up:
IW IC
GRADY Corn IC
Moroccan Night Clubs IC

The Thang
Mosey to Plaza
Plank Crawl on park bench and 50 LBCs (4 count)
15 SSH IC
20 Box Jumps and 30 Dips on park bench
10 burpees OYO
15 Derkins on park bench and 30 American Hammers
15 SSH IC
30 lunges and 30 Flutter Kicks
10 burpees OYO
30 Step-ups knee lifts and 30 Bench Mountain Climbers
15 SSH IC

Mosey to wharf. Do some merkins & squats.

Mosey to sea wall. Do some wall sits and planks.

Mosey back to AO start.

Count & Name-o-rama

YHC & Q Cleveland Rocks

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Real Housewives of Atlanta

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4 strong 💪 this morning. YHC arrived at the AO early but stayed in his car because of the cold. Then when YHC got out of the car it was actually warmer outside of the car than inside. That’s taking microclimates to the extreme.

Disclaimer Given

Warm Up
Grady Corn
Imperial Walkers
Hill Billies
Heel raises

The Thang
Bear Crawl to the water
Mosey to sea wall
Line drawn in the sand… Lung to line, 10 burpees, mosey back… repeat less 1. First person calls it.
Mosey to boat dock
Box Jumps & Merkins… which Sharkbait pointed out was not much different from the burpees we just did.
Mosey to sea wall
Wall sits and planks
Mosey… then crab walk to start (where the birds were watching us with intrigue)
5 mins of mary… gas pumps, LBCs…
Moroccan Night Clubs

Count-o-rama, Name-o-rama

YHC and Q Cleveland Rocks

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Jenny from the block

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4 strong 💪 today for a glorious beatdown led by YHC. We all pondered why Jenny is back with Ben… actually, no, that’s not true. That didn’t even cross anyone’s mind this morning.

Disclaimer given

Warm Up:
IW
Hillbillies
Cherry Pickers
Heel Raises

The Thang:
Crawl Bear to the bay over the sand
10 BBS
10 Merkins
10 Squats
Bear crawl back

That was fun.

Now repeat exercise and run the block 5 times (ok, it was a parking lot.. but if I didn’t call it a block the title to this post would make absolutely no sense.)

Mosey… SSHs as we wait out DPRs calf cramp

Squats & Al Gores 10,9,8….10

Mosey to sea wall (shuffle really after those squats…)

Wall sits and Planks

Mosey to start for a perfect 6 minutes of mary.

Name-o-rama, Count-o-rama

YHC and Q: Cleveland Rocks



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