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Somersaults with a Tea Pot

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So close to have merlot spilled today with the somersaults. YHC was closest as a lot of the PAX wisely chose to modify the exercise.

Disclaimer given

Warmup:
15 little baby arm circles
15 reverse baby arm circles
15 forward arm circles
15 reverse forward arm circles
15 over head arm circles
15 reverse overhead arm circles
15 tea pot right 
15 tea pot left
15 Imperial Walkers
15 hill billies

The Thang:
Partner up… first team to number calls it for everyone

50 Candlestick burpees… (push up / candlestick alternate) while partner double leg hops to 10 and back
100 Merkins & Bear crawl to 10 and back
200 American Hammers & run BACKWARDS  to 10 and back 
300 Squats & somersault to 10 and back
400 plank jacks & lunges to 10 and back
500 LBCs & Crawl Bear to 10 and back
We started on this last one but time ran out: 600 ssh & run to 10 and back 

Count-o-rama, name-o-rama

COT: This text copied from another AOs backblast: “….Life is extremely tough for just about everyone right now — let’s all make a concerted effort to re-connect with those who we have not heard from in a while. Even a text message can make a huge difference these days!…” Funny as the topic of plagiarism came up in coffee afterwards.

YHC and Q: Cleveland Rocks

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A little leg, chest, and abs

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Warm-a-Rama

20 seal jacks i/c

21 crab flipper i/c

20 plank jacks i/c

20 harry rockets i/c

Mosey across street. Side shuffle to firehouse, switch halfway

20 ssh i/c

20 Imperial walkers i/c

20 Windmill i/c

20 seal wave i/c

The Thang

Mosey to  Richard Allen School

10 swerkins

Lunge the width of court

10 swerkins

Backwards lunge width of court

10 swerkins

Lt. Dan width of court

3rd F

Go After God’s Heart • Devotional

https://bible.com/reading-plans/2272/day/6?segment=0

10 swerkins

Dan Lt. Width of court

10 swerkins

Lunge width of court

10 swerkins

Backwards lunge width of court

Litter pick up. That’s a good Q jack(Ruxpin).

Mosey back to circle

15 derkins

10 bench squats

15 urkins

Toy soldier set

50 lbc

25 e2k

10 big boys

15 derkins

10 per leg split squats

15 urkins

Toy soldier set

25 lbc

15 e2k

10 big boys

Short round of Mary

10 V ups i/c

20 American hammers i/c

10 outlaws each direction oyo

Number Rama

Name Rama

COT

15 HIM showed today: Semi, Doubtfire, Fireplex, Toy Soldier, Biddie, Polar, Bolt, Yukon, Extra Credit, Twoninner, Quarto, Ruxpin, Swabbie, Vanilla, Gblock

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The 100

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Q Sharkbait 
Pax Jagger, Bruhaja, Burgundy, Cleveland Rocks & Flea

Warmup
20 Side Straddle Hops
20 Imperial Walkers
20 Don Quixote 

15 Blades of Steel
Start in plank position with hands directly under shoulders, keeping arms as straight as possible. Slowly perform merkin with only your shoulders doing the movement, no bend in your elbows. At your lowest position your shoulder blades are close together, with elbows and back still straight. Slowly raise your body with only your shoulder blades pushing away from your spine. Your shoulder blades will be slightly rounded at top once complete. Suggested to move slow.

The Thang
100 SSH / Imperial Walkers 
90 High Knees
80 Dying Cockroaches 
70 Mountain Climbers
60 Groiners / 
50 Squats / Freddie Mercury’s 
40 Jump Lunges / Wide Arm Merkins
30 Butt Kickers
20 Burpees 
10 Merkins

100 ft Inch Worm
Start in a good form plank, inch hands forward as far possible, when you can’t extend any further, inch feet forward until you are back in a standard plank, and repeat. 

50 LBC’s 4 count

COT

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Houghton, Hasselhoff & Cash

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Nothing exciting to say today folks… just the facts:

Disclaimer Given, always.

WarmUp:

All IC: Mountain Man Poopers (shout out to you, Hogs Breath… you are missed,) SSH, 1/2 jack, jumps, IW’s, Gorilla Humpers, Hairy Rockets (sotyHB!)

The Thang:

Squats with Inger Houghton

Till I say stop: Burpees but instead of Merkin do 3 plank jacks
Till I say stop: Jump Rope
Till I say stop: Reverse Crunch
Till I say stop: Mike Tysons

Jump in my Car: Burpee on “Jump into my Car” or “Get Outta my Car” lyrics, else SSH

Plankfest: 3min, rest, 2 min, rest, 1 min

Till I say stop: Run in Place

10 Start Jacks OYO

Till I say stop: Aussie Burpees
3 reps of 5 air presses, 5 merkins
Till I say stop: Gas Pumps

Hurt, Johnny Cash… Al gore on first 4 lines, plank on second 4, repeat every 4 lines.

Name-o-rama, COT

Can’t believe Flea made it out today. Congratulations on the new one!

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Blast for March 18th, 2020 (Day 1 of Monterey County “Shelter-in-Place” order

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March 18th, 2020
Q: This One Time
Pax: Cleveland Rocks, Flea, Sharkbait, most likely others

This Q was conducted individually due to Monterey County “shelter-in-place” restrictions related to the Covid19 outbreak. The Q was published ahead of time as a “pre-blast” and individuals were invited to complete the workout on their own to the best of their ability.

5 rounds of the following:
1 round cardio (1 x lap around block or similar)
10x coupon swings (think kettlebell swings), 10 x burpees, 10 x coupon swings, 10 x burpees
1 round cardio
20-30 count rest between rounds.

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With Sunshine in The City Near The Painted Ladies

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YHC had the honor of Q’ing for 5 pax in The City yesterday morning in the shadow of the Painted Ladies.

Disclaimer Given

Warm-up: Armies, cherry pickers, SSH, sun gods, all IC

The Thang: Mosey to the hill that you see above in the pic.

Start at top of the hill. Run to bottom and do 5 High Plank / Low Plank (Mahktar N’Diayes). Now run back up hill backwards and do 1 crowd pleaser. Repeat sequence adding 1 crowd pleaser each time. First one to 10 crowd pleasers calls it.

Start at the bottom of the hill. Bear crawl up the hill and do 5 squats. Crawl bear back down the hill and do 1 LBC. Repeat, adding 1 LBC until 1 pax member calls it after doing 10 LBCs.

Mosey around park doing last man sprints returning to the workout starting place. Most of the pax are runners and they set an aggressive pace for the last man sprinting. Add hills in the mix and YHC was in trouble.

Still some time on the clock and YHC didn’t want to let these city slickers down.

1 arm raise then 1 merkin, adding 1 of each until you reach 10 and then hold Al Gore until all have finished. YHC didn’t want to bring politics into the mix, but all that came to mind was to hold an Al Gore.

Still a little bit of time and the Pax said “Wow – no burpees in the workout.” So we had to do 10 burpees OYO. But time ran out and most only got in 2 or 3.

Count – o – rama

Name – o – rama (apologies to FNG toto. Is it too obvious to call someone from Kansas Toto? Toto does love dogs. But he also competed in a Funky Jesus contest (and got 2nd place!) YHC thought of so many better names after the workout…. YHC needs to think faster on his feet!

COT

Keep it up @sunshine. This AO is awesome and it is going to grow.

YHC and Q = Cleveland Rocks

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Funday Monday

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20200210

Q Sharkbait

Pax  Burgundy, Cleveland Rocks, This One Time, ADT, Psyc & Flea

SSH

Copperhead Squats

Don Quixote

Imperial Squat Walker

4-count exercise starts with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow. Q should be mindful to count at a pace that allows/encourages a nice, deep squat. Rushing the count produces girly squats

Crab Jacks (Aussie Plank Jack)

Blades of Steel

Start in plank position with hands directly under shoulders, keeping arms as straight as possible. Slowly perform merkin with only your shoulders doing the movement, no bend in your elbows. At your lowest position your shoulder blades are close together, with elbows and back still straight. Slowly raise your body with only your shoulder blades pushing away from your spine. Your shoulder blades will be slightly rounded at top once complete. Suggested to move slow.

Happy Jacks

5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe.

Deconstructed Burpee

The perfect exercise, broken down into pieces. Squats, then leg thrusts, then Merkins, then leg thrusts, then up. For example, do 10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up. Decrease reps by 1 each time until you get to 1 each.

Merkin mile

25 merkins are completed after each 1/4 mile (Total: 100 merkins, 1 mile).  (push ground down instead)

COT

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4 4 7 of Diamonds

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20200115

Q Sharkbait 

Pax Psyc, Cleveland Rocks & Burgundy 

Warmup

SSH IC 50

Copperhead Squats 30

Imperial Walkers 30

The Thang

Four count Burpee’s 10 reps

   Sumo Squat hands in

   Chest to ground elbows tight to body

    Sumo squat

    Jump

Seven of diamonds

7 Burpees 

14 four count flutter kicks

21 Merkins

28 Squats

21 four count Imperial Walkers 

14 four count Freddie Mercury’s 

7 Burpees 

Performed on a large diamond (i.e. a square); we use the outside of a baseball field, but any large area will work. For the first round, do 7 reps of an exercise (burpees) at each of the 4 corners with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round, for a total or 4 rounds. Round 2, 14 four count flutter kicks at each of the 4 corners. Round 3, 21 merkins at each of the 4 corners. Round 4, 28 squats at each of the 4 corners. If time allows, continue for a total of 7 rounds, decreasing the reps by 7 for each of the last 3 rounds with exercises of the Q’s choice. We will do some rounds own your own, then wait for the six each round; and some rounds we do as a group. Q’s choice.

COT

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Suicidal Blimps

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Q Sharkbait 

Pax This One Time, ADT, Flea, Beach,Stein, Burgundy & Psyc

Warmup 

SSH

Copperhead Squat

IW

Sun gods

Clowney 

Named after the Univ. of South Carolina football DE standout, this exercise involves 7 sets (per Clowneys’s college jersey number 7). The exercises are 4 jumping lunges IC followed by 4 merkins IC. Rinse and repeat this set of exercises 7 times.

Suicides

Happy Jacks 

5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe.

Blades of Steel

Start in plank position with hands directly under shoulders, keeping arms as straight as possible. Slowly perform merkin with only your shoulders doing the movement, no bend in your elbows. At your lowest position your shoulder blades are close together, with elbows and back still straight. Slowly raise your body with only your shoulder blades pushing away from your spine. Your shoulder blades will be slightly rounded at top once complete. Suggested to move slow.

Blimps / Suicides 3 rounds 

Hollow Hold

Superman

COT

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