41 trips around the big ball
Partner up and grab a ball
St Patrick’s journey
Conditions: 55 and wet The Thang: first exercise was to chase anyone not wearing green and pinch them. All pax took to heart that YHC is not a professional and declined this exercise. COP: ssh, ttt, overhead arm claps grab a block and head to the back parking lot (about 1/4 mile long). 4 ways to …
8 year Anny with Best of GOAT highlights
SECTION 1 Home of the Zikachu – 80 tire flips as a team Hokie’s gauntlet starting location – 320 dips as a team Highest Numbered Door for the Tour-De-SpringHill – 240 double count Bonnie Blairs as a team The original planned site of the pull-up bars where more was found in the holes than expected. …
Back lot tour
Conditions: 29 degrees the Thang: COP SSH IC x 20TTT IC x 10IW IC x 20 Head to the lower lot for some of the less explored areas of Goat On the road, 10 decline merkins, bear crawl forward to the other curb, 9 incline merkins revisers bear crawl, 8 decline merkins, etc …
Number Search de Goat
11 pax enter the gloom to find what YHC has in store. COPSSSh x 20 ICTTT x 10 IC The ThangAll buildings at Goat have numbers over certain doors. Mosey to each building and find all the numbers, performing the number of exercises on the sign. Cate – merkins (9-1)Spring Hill – squats (1-20)Chapin Middle …
Seven, seven, seven…seven
The conditions: perfect for a workout. The Thang: jog to door number 7 SSH IC x 7 TTT IC x 7 windmills IC x 7 little arm circles front and back x 7 wall sit with hands up and legs at 90 for as long as possible. Teams setup by the order of getting out. …
40 of everything, please
Conditions: crisp cool 40… x 2 (muggy and drippy) The Thang: COP SSH x 20 IC (40) TTT x 20 IC (40) Windmill x 20 IC (40) 40’s 35 merkins, run 40 yards, 5 squats 25 merkins, run 40 yards, 15 squats 15 merkins, run 40 yards, 25 squats 5 merkins, run 40 yards, 35 …
Back on Cincos De Mayo
Conditions: low 60’s and refreshingly together in the gloom. Cincos DE MAYO Performed as a ladder, add the next exercise each time through then work back down Derkins x 5 Each shoulder tap x 10 Merkins x 15 American hammers x 20 Yard runs x 25 Overhead press x 30 Fairy Jack x 5 Imperial …
Scavenger Deck
Conditions: beautiful spring January morning Divide into two teams. Team A starts at the ace and works up. Team B starts at the King and works down. ace – 100 reps per pax royals – 25 reps per pax number cards – number x 10 reps per pax Let the scavenging begin
Inaugural Regionwide Workout: Foxhole’s 40 minutes of fun
Conditions: Clear with temps hovering right around or just above freezing This was the first of our new monthly regionwide workout, the second Thursday of each month where every AO will be completing their own workout (rotating what AO comes up with it). January/this workout is brought to you from “Foxhole”. Starkist is …
Inaugural Regionwide Workout: Foxhole’s 40 minutes of funRead More »
Let’s shift to basketball season
Conditions: a brisk 39 degrees COP: SSH x 20 TTT x 20 IW x 20 The Thang: Mosey to the basketball court and divide into two teams Layup drills: bear crawl the width of the court to earn a layup attempt. Make 10 ride side layups followed by 10 left side layups. First team to …
Starkist VQ / Birthday Celebration / pax nightmare
• Divide up in teams of 2 • 7 stations, 4 mins each (28 mins). ○ Merkins ○ Squat w/ block (go as low as possible) § Alternates: shallow squat or no block ○ Pull-ups § Alternates: with bands or bent over row with block ○ Overhead press w/ block ○ Block curls ○ Burpees …
Starkist VQ / Birthday Celebration / pax nightmareRead More »
6 years fly by when you’re in the gloom
Conditions: 72 and still summer for hopefully just this last hot workout the Thang: COP – SSHx6 TTTx6 Windmill x6 count off by 1’s and 2’s making 2 teams. Football pass race to the courtyard at main entrance of High School. 6 squats to earn a throw. Dropped passes return to throwing spot. The BEAST …
Iron Pax completion celebration
Conditions: 67 and clear The Thang: 16 pax gather for the Iron pax challenge week 4 Two different start times 5:15 & 5:30 (thanks Rico for gathering the 2nd group), One main event. Special thanks to Starkist for hauling the blocks in his truck to the field. YHC decided the pax didn’t need any additional …
Football Grinder
Conditions: no terrible for a July morning. COP: SSH IC x 20 TTT IC x 15 Imperial Walkers IC x 10 The Thang: Count off into groups of 3. Mosey to the pull-up bars. Begin with the grinder (1 pax at each end performing an exercise while the other is running between. Switch off each …
39
Conditions: 70 and thick COP: SSH x 20, TTT x 19 = 39 The Thang: Merkins at doors 12, 13, 14 = 39 Lunges at doors 14, 13, 12 = 39 Derkins at doors 19, 20 = 39 Team up in threes for a grinder 390 mountain climbers while other 2nd pax runs gauntlet on …
Spartan
Conditions: chilly 35 degrees for a Spring morning. The Thang: COP SSH x 20 IC TTT x 20 IC Little arm circles x 20 IC pull-up bar traverse Pentalty if fail 1st round 20 burpees 2nd round 15 burpees 3rd round 10 burpees 4th round 5 burpees start on block on the high side of …
Offensive Football Extravaganza
Conditions: 47 degrees, perfect for some February football. The Thang: After a less than “Super” Bowl YHC decided we could all use some offense in our football. As the disclaimer states “we are not professional” but we gave it a try anyway. Great turnout of 12 pax to gather around the pigskin. COP SSH-20 IC …
Hit the hoops
With basketball season underway and USC undefeated in the SEC it seemed like a good time to hit the blacktop (ok, concrete at Chapin Middle School). 7 pax decided to join in the fun. Conditions: brisk in the low 30s The thang COP SSHx20 IC TTTx20 IC IWx20 IC while waiting for Tuber to park …
Modified Murph with fake pull-ups and real burpees
Conditions: Cool and Clear, 43 degrees The Thang: COP SSH IC x 20 TTT IC x 10 Little Arm Circles IC x 20 Imperial Walkers IC x 20 Mosey to the Twilight parking lot The Modified Murph is announced Begin with cardio for 5 minutes with 10 burpees per minute. In between deep breaths and …
Modified Murph with fake pull-ups and real burpeesRead More »
Slate’s 5 year hurricane delayed spectacular
Not sure what it is about YHC anniversary Q’s and extreme weather. 2nd year was during the 1000 year flood and 5th during hurricane Michael. Putting “rain or shine” to the test. Well, the AO decided to draw the line at Tornado warnings so the celebration was delayed a few days. Thanks for giving me …
Almost went pro
YHC stepped up to help after a LapDog incident Conditions: muggy, hot, SC summer The Thang: COP SSH IC x 20 TTT IC x 10 IW IC x 10 With footballs in hand, mosey to the back lot. Pair up. The goal is to reach the far end of the parking lot (probably 300 yards …
tardy 38th birthday celebration
Thanks to all the pax who unknowingly came out to help YHC celebrate a 38th birthday a few weeks after the fact. Let’s see what we can do with the number 38. Conditions: late June, ‘nuf said The Thang: COP SSH IC x 19 TTT IC x 19 Little Arm Circles IC x10 forward, 9 …
Let the races begin!
Conditions: Perfect! The Thang: Break into teams and mosey to the Middle School parking lot: Each team perform 1 burpee in each parking space then race back to the middle and plank on the other teams Mosey to the field: Each team gets a soccer ball. Goal is to move the soccer ball from one …
Would Uncle Rico have hated this?
Conditions: 46 degrees and windy The Thang: COP: SSHx10 IC TTTx10 IC Little Arm Circles x 10 IC Mosey to the Middle School where the drop off line sets two curbs about 30 feet apart. bear crawl to other side, 10 incline merkins on curb backwards bear crawl to starting side, 9 decline merkins on …
rain dodging in True Gloom
Conditions: Cold and rainy…gloomy The thang: COP SSH IC x 20 Windmills IC x 10 Overhead arm claps IC x 20 Little arm circles IC x 20 Jog to the outdoor tables by the cafeteria Incline Merkins x 10 Dips x 10 Decline Merkins x 10 Run a loop then repeat at 9 then 8 …
A stroll down 4 years of F3
Let’s take a journey together as we experience YHC’s memories across 4 years of F3 Conditions: Feel’s like Fall is here with temps in the 50’s. Ideal weather for a stroll down memory lane. The Thang: COP 20 SSH IC 20 Windmills IC 20 IW IC Year 1, jog to the field while we think …
Fast…faster…fastest
Conditions: warm 70 degrees and humid for the first day of fall. the thang 1 mile mosey around the school (70% effort) 800m @ threshold pace. Jog 1 lap recovery (80% effort) 400m @ interval pace (x2). Recover (90% effort) 200m @ repetition pace (x2). Walk 200m for recover (95% effort) 100m sprints (x2) run …
12 Pains of Christmas
YHC heard about an opening in the Q sheet with time running down (thanks to JD) and filled the spot. 17 pax rolled in (some ran from their 2 mile warm up) for a PT test, 1 mile benchmark and the 12 pains of Christmas. Conditions: 37 degrees The THANG Start in the parking lot with COP SSH 12 IC TTT …
Mud Run fun for everyone
21 pax pulled into the gloom for an overdue VQ synced to a 1-year anniversary. With the Mud Run on everyones minds, the PAX teamed up for the work ahead. Conditions: 63 degrees with refreshing dew on the ground. The Thang: COP – Parking lot SSH Through the tunnel Windmill Teams of 4 (with mudrun teams …