Author Archive Yeti

Jim Wibb

I had all my plans ready to convince Fireman Ed to go to coffee instead of working out, but Ductwork and Baracus showed up to ruin my plans. So off we went into my 4/20 themed workout.

I set a timer on my phone that went off every 9 minutes. Every time it went off we would stop what we were doing and do 20 merkins.

20 side straddle hop

20 imperial walkers

Left campus and jogged down to the light at Sardis Road North. At the light we did:

20 lunges, 20 squats, 20 sister mary catherines, 20 speed skaters and 20 jump squats

We ran back and jogged down to the field for the next set.

Suicide to the 20 yard line, run out, run backwards when returning, stop every 5 yards (x2)

stomaCH work in between

Round 1 – flutter and dolly (20s)

Round 2 – freddy mercury and can opener

Jog up to the playground for 20 pullups and 20 dips

Bear crawled up to the parking lot stopping for 20 supines at the halfway point

Jogged towards an open patch of grass for some Jim Wibb – 2 air presses, 1 knee-merkin, 4 air presses, 2 knee-merkins, etc. up to 20 and 10

20 merkins to finish

We had a great time! The only thing missing was Smokey. 🙂

Dad Bod

It was a beautiful, sunny dry perfect morning…somewhere in the world. Here in Charlotte it was rainy, cold and wet.

But a great group of guys showed up so instead of heading to Starbucks like I planned, we had to jump into the workout.

Side straddle hop – 15

Imperial Walker – 15

10 mountain climber burpees

Magic Box – travel around a box in the push up position: diamond merkins on the corners, wide arms on the sides and 4 sets of regular at the halfway points around the sides

9 mountain climber burpees

Magic Box – travel around the box with squats: single leg squats on the corners, wide leg on the sides and 4 sets of regular at the halfway points around the sides

8 mountain climber burpees

One lap with 5, 10, 15, 20 merkins at the 4 corners

7 mountain climber burpees

Partner lap – head in opposite directions and when you meet P1 planks while P2 jumps over their heels (20x), after 10 jumps, P1 drops to 6 inches (2 total laps, 4 partner meetings)

6 peter parker burpees

Ab blaster – 30 seconds each of lbc, freddy mercury, flutter, rosalita, dolly, half freddy, and regular sit up

5 peter parker burpees

One lap with 5, 10, 15, 20 sister mary catherines

4 parker peter burpees

Partner lap – head in opposite directions and when you meet P1 and P2 do 10 handslap merkins (one total lap, 2 partner meetings)

3 parker peter burpees

 

Everyone was disappointed I didn’t head straight to the field for some fun in the mud. Smokey and Busch had a nice cozy workout with their ironclad gloves while the rest of us spent most of the workout wringing water out of our “waterproof” gloves.

Because Dollywood is currently in a “no-fly zone” at home, the final round of situps aroused him, making us all uncomfortable. Hang in there, buddy.

And lastly, we all reconsidered our career paths when hearing about the genius of Doc McStuffin’s business plan.

 

Honor to lead and happy to get some time with a quality group.

 

 

Not this time, Great Grandma

After a quick lap and warm up, the eight PAX (half of whom were a part of the pre-run. Props to Header, Stonecold, Chin Music, and Baracus for running the horseshoe.) split up into 2 groups of four in the middle of the football field.

Each group sent 2 people to either side of the field. At one side, the exercise was heels to heaven. The other side was tricep dips. The third group ran as the timer to flap jack with the exercising group. This lasted for 3 total rounds. We continued this same system but the exercise on both sides of the football field was plank holds. Engage the core! This went on for 3 total rounds as well.

Next we ran at a moderate pace for 1.25 laps around the track to end up at Grandma. The exercise was sevens: squats at the top and dry docks at the bottom. Chin Music and Yeti helped to lead the way.

We thought Grandma needed one more run, so we accommodated as we went up to the playground for a circuit of pull ups, jumping split squats, and merkins. 3 sets of 8 reps, 6 reps, and 4 reps each.

Afterward, we moseyed down to the football goal line for an exercise called Inchian worm. This consisted of making our way down the field by making “PAX plank hurdles” (PAX holding planks 2-3 yards apart) and the last man hurdling to the end of the line. Turned out to work pretty well. No one got seriously stepped on! So that’s a win.

We finished with a “beat the bus” sprint back to the CoT spot.

PAX included: Chin Music, Baracus, Header, Yeti, Stonecold, Night Court, and Smokey.

Q- Sweeney Todd

Announcements: Pray for Dolleywood and his wife as they welcomed in their daughter into this world this past Wednesday! Welcome to an awesome family, Savannah!!

Pray for Maddison in his job search.

Pick your Partner

We had a great group this morning at Skunkworks. Numbers are better now that we’re out of the single digits on the thermometer.

Here was the game plan.

Side straddle hop, Imperial Walker, 10 swings oyo…then pick your partner wisely.

Catch me if you can (5 merkins) down to the courtyard.

This is where the thinking started. Workouts were called but the number of reps depended on you and your partner.

Snatches (R and L) = total number of letters in first names of P1 and P2

Cleans (R and L) = total number of letters in middle names of P1 and P2

*It’s worth noting that someone (I think Horse Head) has the middle name Ashley. It was agreed by all within earshot that it is definitely a girl’s name.

Clean and Press (R and L) = total number of letters in last names of P1 and P2

Curls = total number of letters in P1’s full name

Tricep Extensions = total number of letters in P2’s full name

Burpees = total letters in both F3 names combined. Big League Chew and Country Livin’s partners immediately regretted their choices, though there was a brief debate about whether or not to count Country Livin’s apostrophe.

Goblet Squat = combined number of letters in P1’s and P2’s birth city

T Bag Squat = combined age based on digits of P1 and P2 (29 = 2 + 9 = 11)

Good mornings = combined number of letters in P1 and P2’s college

Overhead press = birthdate of P1 (06/02/88 = 24)

High pulls = birthday of P2


P1 – up the stairs with the bell, squat + overhead press every two steps, 5 at each landing

P2 – left arm merkins with bell, left arm rows (flapjack)

P1 – up the stairs with the bell, t bag squat + high pull every two steps, 5 at each landing

P2  – right arm merkins with bell, right arm rows (flapjack)

——–

P1 – lap around church

P2 – swings (flapjack)

P1 – lap around church

P2 – flutter w/ press every 4 (flapjack)

——–

P1 – run to the parking lot rock

P2 – freddy mercury (flapjack)

P1 – run to the parking lot rock

P2 – lbc (flapjack)

 

Catch me if you can back to the parking lot.

 

 

Snow Angels

I’m not going to lie, I was planning a solo workout this morning, but was pleasantly surprised to find 7 bright-eyed and bushy-tailed PAX ready to roll. We jumped right in, mostly because I rolled in at 5:29.

 

The thang:

Jog to new building

Side straddle hop and imperial walker x10

15 mountain climber burpees

RUN A LAP + zigzag the hill

Nice and slow…each workout followed by 10 Low slow squats

Merkin, Diamond Merkin, Wide Arm Merkin, Carolina Dry Dock, Dive Bomber (all x10)

RUN A LAP + zigzag the hill

Each workout below followed by 10 merkins

Windshield wipers (x10 each leg)

Double leg Windshield Wiper (x10 each side)

Wall Crunch (x20)

Toe Reaches (x20)

Plank to wall (x10)

RUN A LAP + zigzag the hill

Each workout below followed by 10 lbcs

Right leg wall lunge (x10)

Left leg wall lunge (x10)

Squat jump (x15)

Wall sit, right leg up, left leg up, arm press (10 seconds each)

Pull ups – alternating with partner up to 10

Dips – alternating with partner up to 10

On the way back to the parking lot, 10 derkins

5 mountain climber burpees at the parking lot.

 

Great working out with you all!

 

Puffins and Reindeer

Lobster Roll took charge on a balmy 12 degree morning at Joust.

Warmup Lap

50 side straddle hop, 25 merkins, jog the length of the field backwards and return

50 imperial walker, 25 staggered merkins, butt kicks on the field and return

20 lbc, 20 flutter, 20 dollys, 25 staggered merkins, high knees on the field and return

half lap

4 laps, 25%, 50%, 75%, 100% – in between: 10 merkins, 20 jump squats, and 30 lbcs

half lap to playground

Rotation: step ups, wall sits, decline plank, and dips with a runner on the stairs as the timer

return to parking lot

plankorama

 

Dollywood complained about the cold (no surprises), Header outran Yeti (barely), Yeti couldn’t feel his fingers, Ductwork told us all about his culinary exploits in Iceland, and Lobster Roll made us all look like 80-year-olds as he finished every workout 2 minutes before us. Good times were had by all and, good news, I’m just starting to feel my fingers again as I type this.

 

Final Countdown

It was an honor to have my first Death Valley Q. I don’t know the area very well, so we stuck to the track for most of the workout. Thanks to Spackler for his dainty farts that kept us entertained throughout the workout.

Here’s how it went down…

Jog to track

Side Straddle Hop, Imperial Walker

2 laps in under 4 minutes

Begin the countdown

10, 9, 8, 7, 6, 5, 4, 3, 2, 1  – Merkins and Squats

Lap, sprint last straightaway

Countdown from 9 – dry docks and jump squats

100 yd dash, recover with backwards jog

8- 1 – flutter and lbc

2 laps, under 3:50

7-1 – partner handslap merkin, sister Mary Catherine

25 bear crawl steps, jog

6-1 – nippler and bird dog

25 lunges, jog

5-1 – heels to heaven and dolly

1 lap, under 1:50

4-1 burpee, speedskater

3-1 clap merkin, reburpee

15 burpee broad jump, jog

2 minutes – freddy mercury

1 minute – plank

 

Final Countdown complete! For all you arrested development fans out there, I’ll leave you with the mental picture of Job Bluth doing magic.

 

Thanks Dollywood and Smokey for the chance to lead!

Navy Seals

The Thang

  • ¼ mile jog to track
  • Standard old-school warm up: SSH, Imperial Walkers and Squats
  • ½ mile warm up around the track
  • Navy Seal Fitness Test

o   Timed 1.5 mile

o   Max push-ups in two minutes

o   Max sit-ups in two minutes

o   Max pull ups

  • Cool down with plank, dips, etc.

 

Moleskin

  • A Navy Seal fitness test without water isn’t much of a Navy Seal fitness, but we did the best with our available resources.  I did this workout a few years ago, and I thought it would be a great day to bring it back.
  • Based on a quick review of the Navy.com website, it appears there are some fairly specific pre-screening qualifications to become a Navy seal, including:

o   Applicants must be between the ages of 17 to 28 [… sorry Uncle Leo, but turns out that you and I are almost 20 years outside of the range]

o   Eyesight requirements: 20/40 best eye; 20/70 worst eye; correctable to 20/25 with no color blindness.  [Interesting… not sure if I have a “best eye” and “worst eye”.]

o   Meet the minimum Armed Services Vocational Aptitude Battery (ASVAB) score: GS+MC+EI=170 or VE+MK+MC+CS=220 or VE+AR=110 MC=50. [I have no idea what any of this means… but looks pretty impressive].

  • In terms of the fitness test, here were the targets:

o   1.5 mile in 11:30 or less, with a stretch goal to do it in under 10 minutes

o   At least 50 push ups in two minutes, with a stretch goal of 80

o   At least 50 pull ups in two minutes, with a stretch goal of 100

o   At least ten pull ups

  • Everyone pushed hard… good workout… and managed to have some good laughs along the way.  Great group of guys, with youngsters in their mid-20s and old guys like me and Leo.  Great way to start a Friday.
  • With Veterans Day right around the corner, this is a great time to give thanks to all of the men and women that serve in uniform!

Cool Runnings

It was a chilly morning, but we warmed up quick. Here’s how it went down:

Warmup:

 

SSH x 20

IW x 20

Run lap around track

 

The Thang:

 

Partner up

 

P1 – runs to top of steps, 5 pull ups on playground

P2 – merkins at bottom to 100 combined

 

P1 – runs to top of steps, 5 jump squats

P2 – LBCs at bottom to 100 combined

 

P1 – runs to top, 5 Russian twists

P2 – decline merkins to 100 combined

 

P1 – runs to top of steps, 5 squats

P2 – flutters at bottom to 100 combined

 

P1 – runs to top, 5 lunges

P2 – incline merkins to 100 combined

 

Jog a lap around the track

 

Line up in endzone

 

R Karaoke to 10, 30, 50

L Karoke to 10, 30, 50

Backwards jog to 10, 30, 50

Sprint to 10, 30, 50

 

Jog a lap around the track

 

Mosey to Grandma

 

25 LBCs at bottom, run to top and back, repeat

25 flutters at bottom, run to top and back, repeat

jog a lap

25 dolly at bottom, run to top and back, repeat

25 rosalita at bottom, run to top and back, repeat

 

Mosey to front lot

 

Done

.

COT

 

BOM

Moleskin:

As usual, a strong group at Joust today. With the smaller crowd there was nowhere to hide. That being said, not many refusniks out there, besides more than a few “knee brace adjustments” by Semi.

We covered 2.5 miles today – most of it on stadium steps and Grandma Mtn. Solid work by all.

Thanks for the opportunity to lead. Always an honor.

Siri

The Thang:

  • Mosey to the 50 yard line
  • Warmup: SSH x 20, Imperial Walker x 20, Hand raise merkins x 20, Russian Twist x 15, Low Slow Squat x 15
  • To the finish line: 30 seconds stretch run round the track and mosey back, plank exercises x3

60 seconds stretch run round the track and mosey back, plank exercises x2

  • Mosey to Grandma: Grandma 7’s, Carolina drydock/pullups (jump the fence!)
  • Mosey to the wall and partner up: P1 run the stairs, carioca along the top, switch sides in the middle, run down the stairs, P2: people’s chair and shoulder presses, switch, x2
  • 20 hand slap partner merkins
  • Line up 1’s vs 2’s, Indian run with 1 racing 2 on each cycle, twice round the track
  • Mary at the finish: Rosalita, Heels to heaven, LBC’s, protractor + touch your toes x 3
  • Mosey back with 5x burpees at each light
  • Bellies: AYG to COT
  • Added Mary called by first man back (patriotic version of the Russian twist, the Dolly, car alarm)

 

COT: lead by Header

 

Nice to be back – apologies for the construction obstacles and arse activated car alarm.