"No man left behind, no man left the same" -unknown
WHERE: Whineman’s Hill (aka – Wyman Woods)
WHEN: 0530-0615
QIC: Mariah
WHO: All PAX, FNGs & Recent Habitual Fartsackers
Come out in the moist warm weather to meet the Bertha Twins as they make their debut to F3 Columbus. Show them your love with a warm squishy embrace and help them get where they’re going. They’re big, they’re sloshy, and they need your help. We’ll ease into things with a 10minute warm-up and stretch compliments of Mogul.
SYITG,
Mariah
QIC: Rash
PAX: Grovetucky, Mogul, Brain, Ball Bearing, Bo Shembeckler
Warm up with cotton pickers, squat folds, Rash stretch, spinal twist, frog bridge, frog, crab reach, and shin boxes
The Thang: 4 hill runs follow by 20 pushups of a different type: pike, military, wide, and standard
Leg blasters x 7 sets (10 air squats, 10 lunges, 10 plyo lunges, 5 squat jumps, 20 second break)
Mosey back to flag for some LBC’s, Plank, and down dog.
2 posted…. We moved around Grandview in a determined fashion. Come back next week to find out more!
PAX: Bo & Balls
Who: Are you a man? Can you carry something? (then you)
What: Slow Steady Pace Movement
When: 0530-0615 FRIDAYs
Where: Wyman Woods or as we call it “Whine Man’s Hill”
Why: Because you won’t do it by yourself
Plan: Show up
QIC: Bo Schembechler, taking responsibility for the outcome!
WHERE: Whineman’s Hill (aka Wyman Woods)
WHEN: 0530-0615
WHO: All PAX and FNGs (new guys) are welcome, just show up.
Rain or shine, teamwork, partner work, mosey, hustle, repeato (modifications as needed).
Where: Whineman’s Hill (aka – Hamburger, Wyman Woods)
When: 0530-0615
Who: Mariah, Grovetucky, Rash
QIC: Mariah
Pull in 0526 and see a familiar car… Grovetucky is back! Rash pulls in as I pop the hatch forgetting kids bikes have buried the flag so no flag planted, lets get to work…
Mosey to playground
It has been a rough leg week so plenty of stretches…
SSH x 20
Split legged toe touches with reach to sky x 20
Glute stretch (like teach stretch), but Rash style on back legs crossed
Toe touches close + reach IC x 20
Deep lunge elbows to ankle reach to sky trunk rotation x10 each side
Bent knee windshield wipers (trunk rotation), back flat on ground IC x15
Mosey to sidewalk hill.
Circuit run…
Run hill to top 5 burpees, run back 20 lunges at bottom
Repeato x2
Mosey to circle
Circuit legs…
One-legged bulgarian jump squats (back foot on wall) x15 each leg OYO
Step-ups 20 OYO
Decline (feet on wall) elbow plank with knee up heel to sky x15 each leg OYO
Repeato x2
10 count recover for 3 count speed up to max speed sprint to flag. Mariah is out. Grovetucky and Rash stayed to run laps until 0615.
QIC: Bo Schembechler
PAX: Ball_Bearing, Ahhh, and Mariah
0528- mumblechatter
0530- more mumblechatter while we streched followed by a shorter mosey than YHC had planned.
One Complete Mosey then C.O.P.
SSH- ic X50
Imperial Walkers- icX50
The Thang: on the soccer field
pair off… took awhile to count off in two’s with four guys, but we accomplished the task.
Form of Dora
Man 1: 10 Lunges followed by run to other end of field, turn and repeat.
Man 2: Low Slow squats until partners return.
Rinse and Repeat for 20ish Minutes: aka 0600
FEEL THE BURN
10 Jumping Squats run to other side of field 10 Jumping Squats and return.
Rinse and Repeat.
Mosey to parking stones:
Toe Taps X100
Forward & Back jump overs X20
Side to Side Jump overs X20
Toe Taps X100
Line up at 0608 for the following all the way back to the flag:
Squat, Lunge, Lunge, Mountain Climber 4ct, Burpee jump… REPEAT until destination is reached.
This concluded the Leg portion of our beatdown followed by MARY
Flutter Kicks X 4c 20
LBC X 4c 50
0615: laying contimplating our ability to stand and amount of tread wear on our cleats…
0618: Name O Rama, BOM, & Trip Home
YHC is reminded today, it isn’t about the numbers, its about not being alone! It’s about being able to go farther together! Thankful for you men both the ones that Posted and those that fartsacked.
Post Saturday 0700 THE THEATER For our 1 Year saint patricks day festival beatdown!
Who: All men tired of this extremely long winter.
What: A workout to keep you warm and make you quit your Whining
When: 0530-0615 Thursday 3.15 (Tomorrow)
Where: Whine Man’s Hill aka Wyman Woods Park in Grandview
QIC: Bo Schembechler
Gloves are always a good idea
