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

Thang

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

Mary

  • 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…..

Warm-O-Rama

  • 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:

Mary

  • 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

Warm-O-Rama

  • 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

Thang

  • 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….

Mary

  • 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…

THANG

  • 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…….

Mary

  • 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.

The Bear BB: Come swing with me.

  • When: 05/12/18
  • QIC: McRib
  • The Pax: Unicorn, UTC, Plan B, Roboto, Gilmore, Roll Tide, Gander, Bitcoin, Oz, 2 Fingers, 420, Ingrown, Acolyte, McRib (QIC)


14 determined men posted this AM ready to swing. (Not of the keys/fishbowl variety)  Here’s what happened.

Warm-O-Rama

  • Helicopters IC X 10
  • Cotton Pickers IC X 10
  • Michael Phelps IC X 10
  • Downward Dog Calf stretches, into Upward Dog
  • Vajrasana Yoga pose with Sun Gods F/R IC X 10
  • Upward Dog into Downward Dog
  • SSH IC X 10

Slow mosey to track, a couple went all the way around to get there, everyone else went over the fence for

Thang -mosey to far goal post

  • PAX takes turns completing pull up on goal post, then monkeying (hand over hand or side to side) to opposite side and doing another pull up (or attempt) while those waiting do alternating lunges.
  • To the North West corner of track for Carolina Dry Docks, super slow with head almost touching IC X 20.
  • Easy lap with monkeying on goal post, PAX does alternating lunges and Monkey Humpers
  • To the corner for more CDD, IC X 20
  • Anther lap, back to goal posts for midsection beat down

Partner up

  • Partner A 25 hanging leg raises while partner B holds plank, when each is done then partner leg throws X 5
  • Repeat  with 20 hanging leg raises while partner B  plank, then partner leg throws X 10
  • Repeat with 15 hanging leg raises while partner B planks, then partner leg throws X 15
  • Repeat with 10 hanging leg raises while partner B planks, then partner leg throws X 20
  • Repeat with 5 hanging leg raises while partner B planks, then partner leg throws X 25
  • One last time to the corner for CDD, this time (surprise!) to 20

Mosey to front in the shade for

Mary

  • Boat Canoe
  • James Bond
  • Break Dancer to 8 (our highest number yet)

Announcements:  If you want/need a Siamese cat and/or a grand piano please let Unicorn know.  Cottle Park donations can be given to Bubbleguts.  We briefly discussed another AO as our numbers have been strong recently.

YHC closed in prayer.

Excellent work this morning gentlemen.  This workout is fun and tough to me, so thanks for putting up with it again.  Always an honor to lead.  Great showing at Carolina Bagel, where a fourth F was discussed.

McRib out! Don’t be a LTO.