The Bear BB: MIB – several days late

  • When: 12/01/2018
  • QIC: McRib
  • The Pax: Plan B, Black Dog, Stye, Mr. Roboto, 2.0 Speedy, 420, Deuce, Unicorn, Honey Wagon, Flanksteak, Winthorpe, Morning, Roll Tide, McRib (QIC)

Strong showing at the Bear last Saturday – a PAX of 14.  Here’s what we did.


  • Helicopters IC X 10
  • Cotton Pickers IC X 10
  • Super wide cotton pickers (the Acolyte) IC X 10
  • Downward Dog Calf, into Runners Stretch
  • Left over right, right over left 20 count each
  • Back stretches on 6
  • SSH IC X 10

Mosey to Practice Field for

Thang – sets of cones

  • Sprint from set one to set 2 (30 yards)
  • Cool down from set 2 to 3 (20 yards)
  • Bear Crawl from 3 to 4 (30 Yards)
  • Tempo Diamond Merkins IC X 10 at end

Rinse/repeat 10 times – switching between various forms of bear crawling. That included – Regular Bear Crawl, Injured Bear Crawl variations – use only left, then right arm only.  Use only left, then right leg only, then Crawl Bear for finale.  Made it through 8 sets of the Tempo Diamond Merkins.  All sprints/Bear Crawls were completed as planned.

Partner carry length of field (80 Yards) – flap jack

Mosey around school to covered area for:

3 sets of calf raises (regular, toes out, toes in) – 20 on each step (I believe there are 7). After each set scale the ramp down, Al Gore for the 6.

For good measure BTTW shoulder taps – 2 sets of 10 IC.

Mosey to front for Mary

  • American Hammers IC X 25
  • Dying cockroach IC X 25
  • Boat/Canoe – with 20 second hold at end

Excellent work gentlemen and an honor to lead.  YHC’s closing remarks:  This is the most wonderful time of the year, but very difficult for many.  Be aware of those who find this holiday season a tough one.

McRib out! (calves still sore)

The Bear BB: Work the weakness

  • When: 09/01/2018
  • QIC: McRib
  • The Pax: Gander, 2 Fingers, Oz, Unicorn, Black Dog, Roll Tide, Winthorpe, Acolyte, Bitcoin, Harris Teeter, Cuddy, Doorknob, Goose, The Offering, Peeping Tom, McRib (QIC)

16 posted to help YHC work one of his many weaknesses, upper body strength.  Here’s what we did:

Warm – O – Rama

  • Helicopters IC X 10
  • Cotton Pickers IC X 10
  • Michael Phelps IC X 10
  • Quad Stretches OYO
  • Oz stretches OYO

Mosey to practice field for


Divide group in half, each group has goal post. Each PAX does

10 overhand pull ups – once all PAX completes, sprint to midfield for exercise, mosey back to goal post and repeat pattern, this time 8, then 6, then 4, then 10. Exercises at midfield:

  • Plank Jacks IC X 10
  • Mountain Climbers IC X10
  • Squats IC X 15
  • John Travoltas IC X 10 (each side)
  • LBCs IC X 20

Repeat everything above with underhanded chin ups, same pattern and exercises.

Mosey to front of school for Flerkins on wall X 50 OYO, then 50 more OYO

Then, PAX takes turns scaling the ramp, hold Al Gore until your turn.

Mosey to side of school for Merkins up the steps (2 Merkins per step), then 25 Dips on the boxes.  Rinse, repeat facing opposite way up the steps.

Circle up in grass at front of school for


  • Heel Touches IC X 20
  • Dying cockroaches IC X 20
  • American Hammers IC X 20
  • Oblique Crunches IC X 15 each side, then 10 each side
  • Jameis Winstons IC X 20

YHC closed in prayer.

Excellent work gentlemen, I’m still sore.

McRib Out – don’t be a LTO!

Bushwood BB: Feels so good…….

  • When: 08/29/2018
  • QIC: McRib
  • The Pax: Sputnik, Swiffer, 420, Plan B, Maytag, Purdy Mouth, Kevorkian, Doorknob, Shocker, 2 Fingers, Bitcoin, Flanksteak, Stick Built, Blue Hawaiian, Winthorpe, Faulkner, Mr. Roboto, Goose, Peeping Tom, O-Face, UTC, Oz, Bubbleguts, Morning, Lil Wayne, Gander, Unicorn, Pyro, Stye, Cornfed, McRib (QIC)

Did we go swimming?  Or just roll around in the grass?  What’s this about 3 $20’s and a $10?  31 (not a typo) posted this muggy, sticky morning.  No piece of fabric  was left dry on any present and YHC is still getting grass out of places.  Here’s how it went…..


  • 5 Burpees OYO
  • SSH IC X 20
  • Merkins IC X 20
  • Windmills IC X 20
  • Heisman with a hold IC X 10
  • 3 Burpees OYO

Long reverse Blue Hawaiian Lap as fast as you can with lunge walk up the hill over to 17 Fairway where glow sticks roughly 20 yards apart awaited us for:

Thang –

  • Wheel Barrow to far sticks, hold partner’s legs and do 20 squats while still holding legs, then the “wheel” does 20 Irkins  – swap & return
  • Broken Wheelbarrow – holding left foot, then 20 squats/20 Irkins – swap & return
  • Broken wheelbarrow – holding right foot, then 20 squats/20 Irkins – swap & return
  • 10 Burpees OYO
  • Bear Crawl one side to the other – 20 Merkins
  • Bear Crawl to other side – 20 Werkins
  • Bear Crawl to other side – 20 Diamond Merkins
  • 10 Burpees OYO

Mosey back to parking lot via Blue Hawaiian lap with lunges down the hill under the clubhouse for:


  • LBCs IC X 20
  • American Hammers IC X 20
  • Dying Cockroach IC X 20
  • 10 Burpees OYO

Announcements:  Flanksteak pointed out that our numbers have been strong lately (and they have) so start thinking about either another AO or an optional workout for existing AO’s, or both.  Really great to see 31 out this humid morning.  Don’t stop posting – even when it drops below 40.   Roboto on The Point.

YHC closed in prayer.

Q-ing on your birthday is fun.  Doorknob, you can take next year.

If you are still reading (doubtful), thank you for showing up week in and out.  As I stated this morning, I am better because of you………..yes, you.  Truly, it Feels So Good, Feeling Good Again.

McRib out!  Don’t be a LTO.

The Point BB: Shriners have fun.

  • When: 07/20/18
  • QIC: McRib
  • The Pax: Roboto, Pyro, Oz, 2 Fingers, Plan B, Unicorn, Blue Hawaiian, Faulkner, 420, Kevorkian, Maytag, @F3FlankSteak, Stye, Bitcoin, Acolyte, Sputnik, McRib (QIC)

YCH’s creative juices haven’t been flowing lately, so I went with a workout from last year – again.  It did not disappoint.  16 others joined me for some fun in the Shriner’s parking lot.  We met at the gazebo for


  • Helicopters IC X 10
  • Cotton Pickers IC X 10
  • SSH IC X 10
  • Hanging leg lifts IC X 20

Mosey to the Sudan Shriner’s parking lot for


  • At near end of the lot, 20 Sumo Squats, 20 Jump Squats, 20 Toddler Squats, then 20 Lunges each leg ( lunge walking across parking lot). Then 2 Rounds of Double Count Merkins IC X 10.  (with 30 second break between sets)
  • Rinse, repeat – only this time with 2 Rounds of Tempo Diamond Merkins IC X 10 (with 30 second break between sets)
  • Rinse, repeat – this time with 15 of the same kinds of squats, and 2 Rounds of Tempo Crucible Merkins IC X 10
  • Rinse, repeat – again with 15 of each squat, 2 Rounds of Double Count Merkins IC X 10
  • Rinse Repeat – this time with 10 of each squat, then 100 calf raises on curb

Mosey to front of convention center for raccoon crawl, then all you got back to the flag poles for….


  • Break Dancer IC X 7 (we will get to 10 at some point)
  • Boat Canoe

Please remember those who’ve lost loved ones recently.  YHC closed in prayer.

Excellent work today gents.   Remember, if you don’t show up, neither will I.  An honor to lead.

Don’t be a LTO – McRib out! (already sore)

The Fartlek BB: Lap it up

  • When: 07/16/18
  • QIC: McRib
  • The Pax: Kevorkian, Maytag, Oz, 2 Fingers, Cornfed, Paddington, Unicorn, Pyro, Cuddy, Sputnik, Stye, Plan B, Kung Fu Dog from Nintendo, Roboto, Gypsy, Swiffer, McRib (QIC)

17 posted.  Here’s what we did.

Warm O Rama

  • 5 Burpees OYO
  • Windmills IC X 10
  • Cotton Pickers
  • Oz Knee Pulls/Pigeon Toes OYO
  • Quad Stretches
  • Downward Dog Calf stretches

Mosey to Garber parking lot for…


  • Sprint to corner 1
  • Defensive slide to Corner 2
  • Backwards run to corner 3
  • Hop parking blocks (ski) to corner 4, Plank for the 6, corner exercise included the following after each lap…
  1. Tempo (slow count to the bottom) Merkins IC X 10
  2. Tempo Diamond Merkins IC X 10
  3. Tempo Wide Merkins IC X 10 –
  4. Tempo Plank jacks IC X 10
  5. Plank – just hold with left arm up, switch
  6. Tempo Crucible Merkins IC X 10
  7. Tempo toddler squats IC X 10
  8. Tempo dips on wall IC X 10

Mosey to # 10 fairway for…….


  • American Hammers (modified slow version) IC X 20
  • Dying Cockroaches IC X 20

Sputnik on for Bushwood

Excellent work today gentlemen.  Don’t be a LTO.