Conditioning Drills

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Warm-Up SSH Imperial Walkers OH/Seal Clap Combo Slow Merkins WMH Pax Choice   Main Event.  Mosey to Parking Lot. Modified Paula Abdul (Strength Conditioning) Bear Crawl 2 spaces. 10 Merkins.  Crab Walk back 1 space. Bear Crawl 4 spaces. 10 Merkins.  Crab Walk back 2 spaces. Bear Crawl 6 spaces. 10 Merkins.  Crab Walk back […]

Pyramids Galore!

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Warm up: SSH (x30) WMH (x10) Imperial Walkers (x10) Arm Circles Forward/Reverse (x10) The Thang: Pyramids Galore! Mosey to different locations completing rounds of exercises as a pyramid. Each round followed by burpees to complete one large pyramid. Pyramid 1: Mosey to 1st circle and do Jump Squats x10 Pyramid. 5 burpees oyo Pyramid 2: […]

Ain’t tired!

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3 pax cranked out some EC consisting of clean and jerks, rows, curls, KB swings, and squats. YHC then set up the tire for a day of fun. Warm up Arm circles, Good morning, windmills, slow merkins The thang 1 pax jumping Lt. Dan (squat jump instead of a squat!) down and back while others […]

The Staircase

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Warm Up SSH Run staircase, 1 burpee WMH Run staircase, 2 burpees Windmill Run staircase, 3 burpees IW Run staircase, 4 burpees Merkins Run staircase, 5 burpees AC Run staircase, 4 burpees Run staircase, 3 burpees Run staircase, 2 burpees Run staircase, 1 burpee ~ Main ~ Mosey to the parking lot 2 men carry […]

Zook’s Cookie

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Today marked the first time YHC has Qd outside of Chatham County.  I wanted to bring some Chatham-inspired heat and first on my list was from F3 Churham’s Zook (Matt Glass). He ran an exercise at The Wall from his high school (track?) days that was a lot of fun so I recycled it for […]

Inch worms and spiders

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At arrival to AO, Dueling Banjos noticed how many bugs including a big spider were located at the start point.  Not sruprisingly, nobody cared by the time we got back for mary.   Warmups: SSH x 25 Willie Mays Hays x 10 Arm Circles x 10 Reverse AC x 10 Imperial Walkers x 30 Merkins […]

Never skip a leg day!

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4 men circled up with big smiles enjoying the 64 degree morning-then got right to work! Warm up SSH, good mornings, Willy May Hayes, arm circle, ATMs The thang Mosey to the brick benches. Aiken legs- 10 box jumps, 10 lunges each leg- one foot on the wall, 10 squats, 10 split jacks each leg […]

You can scream, but nobody will hear you.

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YHC arrived to an empty parking lot and by 0530 nobody was there. Soon after, 2 PAX — who were finishing EC — arrived and the three of us started the main event at 0532. Warm up SSH x30 IC Imperial Walker x20 IC Arm circles x 10IC Reverse x10IC Clock merkins x5 at 12,2,4,6,8,10, […]