The Bear – BackBlast

  • When: 10/20/18
  • QIC: Cuddy
  • The Pax: Duce, Goose, Gander, Stye, Unicorn, Black Dog, Cuddy(QIC)


7 men gathered on this beautiful and unseasonably warm fall morning. With no FNG’s and with Duce agreeing to serve as an unbiased timekeeper we jumped right into…

Warm-O-Rama
SSH x 20 IC, 4CT
Sun Gods x 10 IC, 4 CT (Forward and Back)
Cotton Pickers x 10 IC, 4 CT
Abe Vigoda’s x 12 IC, 4 CT
Hillbillies x 20 IC, 4CT
Downward Dog OYO

Thang
We did an Indian run to the track and divided into two teams for a modified Merkin Mile. (Before started we were greeted by an unusual sound that we soon discovered was the school’s goat that I believe was expressing his displeasure at being awakened so early.) The “Slow” team when in one direction and the “fast” team the other. 25 Merkins were performed when the teams met the second time. We continued for 4 laps with the fast team doing a little more than a mile and the slow a little less.

We then gathered in the end zone and selected partners.
Shoulder Presses – 50 (Alternate with partner holding legs)
WWIs – 150 (Alternate with partner running to 50-yard line and back)
Merkins – 100 (Alternate with partner running to 50-yard line and back)

Squats – 200) (Alternate with partner running to 50-yard line and back)
Shoulder Presses – 50 (Alternate with partner holding legs)

We then headed back to the track where we ran another lap did lunges and then raced to the gate. We then moseyed to the side of the school where we did 75 Johnny Dramas (aka calf raises), 20 Dips, 20 Irkins, and 10 Derkins. We then Moseyed to the front for…

Mary
Low Slow Flutter x 20 IC
LBC x 50 IC
Freddy Mercuries x 20 IC

Good work today and according to smart watches we clocked in a little over 3 miles.
Appreciated the opportunity to lead!

Black Ops

  • When: 10/18/18
  • QIC: Cuddy
  • The Pax: Unicorn, Faulkner, Peeping Tom, Sputnik, Flank Steak, Cuddy (QIC)


6 posted for black ops on this beautiful morning.  Unicorn led the way with a pace of 7:30 for the 4.16 mile run.

We had a “Hill” of a time at Bushwood!

  • When: 10/17/18
  • QIC: Sandbagger
  • The Pax: Cuddy, FlankSteak, Oz, Pyro, Goose, Peeping Tom, Gypsy, Stye, Unicorn, Bitcoin, Deuce, McRib


13 dudes played on the Hill at Bushwood this morning. We all had a great time!

Warm O Rama

Michael Phelps and Matt Bondi’s to loosen up the shoulders

Blue Hawaiian lap and then headed to the Hill for…

The Thang

Burp Back Mountain – partnered up, pax #1 runs backwards up the Hill 5x, while pax #2 is doing burpees. Keep going until 100 burpees completed.

Clock Merkins – all Pax in Plank position at 12pm on the Hill. 5 Merkins at 12pm, move to plank at 3pm and complete 5 merkins, you get the picture. We played around with the clock a couple of times.

Partner Carries up the Hill – Round 1 – Pax #1 carries Pax #2 up the Hill then we backwards lunged down the Hill, flap jack; Round 2 – Pax #1 carries Pax #2 all the way and all the way down; flap jack.

Rampage

Round 1 – 10 squats at the top of the Hill, bear crawl to the bottom, 10 shoulder taps (each side), crawl bear back to the top of the Hill

Round 2 – 10 Bobby Hurleys, bear crawl, 10 carolina dry docks, crawl bear up

Round 3 – 40 LBC’s (thanks, Stye!), bear crawl, 10 burpees, crawl bear up

Clock Merkins one more time…

Mosey back to the parking lot

Plank Broad Jumps – pax lined up in plank about 2-3 feet apart, pax at the end of the line broad jumps all plankers then gets back in plank at end of the line. next guys goes. all the way through…

Mary

Climate Change – Pax holding Al Gore while each member did round of 3 burpees. Finished with Flank’s slow motion burpee at exactly 6:15am

No announcements today. Greatly enjoyed our time on the Hill this morning! – Sandbagger

Four is more than two

  • When: 10/17/18
  • QIC: 420
  • The Pax: WinthorpE, Gander, Doorknob, Black Dog, 420


A small but enthusiastic pax of 5 showed up at the Dirty Bird this morning.  The expected thunderstorms and showers did not materialize but it was another 70 degree morning with plenty of humidity in the air.  How many do we have left II Fingers?  We started with:

Windmills IC x10, Frankensteins IC x10, SSH’s IC x 25, Mt Climbers IC x25 and WinthorpE Stretches OYO.  We then moseyed 1.5 laps around the school and met at the tennis courts for

The Thang:  YHC reached into his past Q bag having decided to Q at the last minute.  A workout from over a year ago at the Bushwood tennis courts.  The issue.  Bushwood has two tennis courts side by side while The Dirty Bird has four.  As the pax was to remind YHC four is more than two.

Round 1.  Burpee Dans.  1 Burpee followed by 4 lunges (two each leg), repeato across all four courts.  Coming back  across the courts it was 2 Burpees followed by 4 lunges.  BTTW for the 6.

Finished off round 1 with a suicide using each courts far doubles line only.

Round 2.  Bearpees.  1 Burpee followed by a 6 count bear crawl, repeato across all four court.  Coming back across the courts it was 2 Burpees follow by 6 count bear crawl.  Al Gore for the 6.

Another Suicide

Round 3.  Burpee Broad Jumps.  1 Burpee followed by 4 broad jumps, repeato across all four courts.  Coming back 2 Burpees followed by 4 broad jumps, repeato.  Had to modify to three courts coming back due to breathing issues.

Another Suicide.

YHC had planned an Escalator next but time would not allow so some of it was incorporated into Mary.

Mary:  Werkins ICx15, Groiners ICx15, Freddie Mercury’s ICx20, Dying Cockroach OMUx30, LBC’s OMUx40 Squat Jumps OYOx20

YHC forgot name-o-rama but did close in prayer.  Pleasure to lead gentlemen-fine work this morning.

Bucket Ruck It Backblast

  • When: 10/15/18
  • QIC: Bitcoin
  • The Pax: Doorknob, Hilfiger (RESPECT), McRib, Purdy Mouth, Schrute, Bitcoin (QIC)


A Pax of 6 posted at the Union Point Park Gazebo for Ruck It this morning.  With all Pax rucked up, the Mission Statement was given then a quick start with:

  • 5 Pullups OYO
  • A quick jaunt to YHC’s pickup truck for some additional weight — 5 gallon bucket-o-rocks suspended under a 7 ft. section of 4×4, plus 2 round brick pavers of approx. 10 lbs. each.  Pair up.  Pair 1 would carry the bucket with the 4×4 on the shoulder.  Pair 2 had one partner carrying the 2 pavers and switch as necessary.  Pair 3 would simply ruck alongside and keep the mumble chatter going.  After 10 minutes, the pairs would rotate.  After 3 rotations of roughly 10 mins each, 3 more rotations of 4 mins each completed the cycle.  McRib noted that the core was getting an unexpected, but much appreciated, bit of work.  A couple of opportunities to wait for the “Pair O’Six” presented themselves and were filled with planks, Al Gores, and a Hot Potato Al Gore where the 2 pavers were passed around to the 4 non-bucket Pax in circle formation.
  • Route taken: Gazebo to boat ramp and out to E. Front.  Right on E. Front to Queen.  Left on Queen to George.  Left on George and across Broad to front of Tryon Palace entrance.  Right on Pollock then left on Eden and around back side of Palace to S. Front.  Right on S. Front and back to Gazebo.  Total distance of approx. 2.3 miles.
  • Finished with 5 Pullups OYO
  • Hard Stop @ 0615
  • No announcements
  • YHC closed in prayer

Is it me, or is rucking getting easier?  May be time to push the pace, increase duration to 1 hour and/or increase the Ruckercise activities.  Stay tuned.

Nice to be back after a week away.  Looking forward to Wednesday morning.  Sandbagger @ Bushwood; TBD for Dirty Bird.

JUST RUCK IT!

Fartlek

  • When: 10/15/18
  • QIC: Gypsy
  • The Pax: Unicorn, Kevorkian, Plan B, Stye, Sandbagger, Sputnik, Peeping Tom, Oz, II Fingers, Offering, Goose, Gander, Faulkner


15 came out to get their week started off right. No FNG’s so…………..

SSHX20
Downward Dog Streches

We ran the big loop for 15 minutes one direction stopping to perform 5 burpees for each vehicle that passed. After 15 minutes we reversed direction and ran 15 minutes back stopping to complete 10 Merkins for each vehicle that passed.

Once back at parking lot we paired up……

Partner A sprint length of parking lot and high knees back while Partner B did Low Slow Flutter kicks
Partner A sprint length of parking lot and high knees back while Partner B did Freddie Mercury’s
Partner A sprint length of parking lot and Karaoke back while Partner B did Wide Merkins
Partner A sprint length of parking lot and karaoke back while Partner B did Ranger Merkins.

Mary
Box Cutters X20
LBC’s X50

No announcements
Closed in prayer
Good work guys! Enjoyed it!!

The Bear – The Bearkin Mile

  • When: 10/14/2018
  • QIC: Ingrown
  • The Pax: Unicorn, 420, Peeping Tom, Mr. Roboto, Faulkner, Winthorpe, Black Dog, Roll Tide!, Ingrown (QIC)


9 of the Pax showed for finally Fall  like conditions at the Bear.  No FNG’s so we went right into…

Warmarama

SSH x10, One Burpee, Wind Mills x 10, Two Burpees , Triceps stretch overhead; Three Burpees  Winthorpe Achilles stretch/ Downward Dog, Four Burpees    We then did a short mosey to the side parking lot of the school for

The Thang part 1:

A set of benches were ready for dips so we started with 14  reps of dips then ran to  the circle median where we did 1 WWI sit ups. repeat these exercises while decreasing the dip reps by one and increasing the WWI reps by 1 until the last set was 1 dips and 14 WWI.  Very aggressive start. My abs hurt today!

Part 2 as we moseyed to the 1/4 mile track to complete the Bearkin mile.  A Bearkin mile is a combo of a Native American bear crawl and a merkin mile.  The Pax stayed in one  9 man group(f mistake, should have split the group up).  After One lap the fastest folks got into plank position and the other group members would get into plank position right behind the next person.  Once everyone was in position in a straight line the NA bear crawl started, once each group member made it to the front everybody would do 1 merkin.  Once everyone did their bear crawl, the Pax took off for another lap and this was done 4x.  This was tough even in cooler weather and then we moseyed to the covered area for Part 3….Lazy Dora…..

The Pax partnered up for high rep stuff OYO.  first exercise was 50 merkins,  partner A would do 20 merkins while partner B held peoples chair then switch until 50 were done.  next exercise 100 LBC’s partner A would do 30 reps while partner B did low slow flutter, then rotate until 100 was hit.  last exercise were 100 foot release squats.  Partner A would perform the box release squats while partner B held plank position, rotate until 100 rep mark was hit.    We then moseyed to the shovel flag  for

Mary, box cutters x 10; freddie mercuries x 10; starmans x 10 with 10 sec hold at the end; heel touches x 15; 007s, then 5 Burpees OYO .  At this point YHC and the Pax had enough.

No new announcements.  Gypsy Q for Fartlek, Need more Q’s please don’t be shy and sign yo ass up!

YHC took us out in prayer.

Always a pleasure!

Ingrown

The Point

  • When: 10/12/18
  • QIC: @f3FlankSteak
  • The Pax: 420, Cuddy, Deuce, Faulkner, Kevorkian, McRib, Peeping Tom, Sandbagger, Unicorn, Winthorpe, Plan B, Gander, Stye, The Offering, Doorknob, Black Dog, Schrute, FlankSteak (QIC)


Pax of 18 for a gorgeous Friday at the Point.  Weather was perfect and temps were falling as we went.  YHC arrived at the Gazebo at 05:29 and 30 seconds.  No FNG’s so we got right to it:

  • SSH IC x 30
  • Imperial Walker IC x 15
  • 1 Burpee
  • Windmills IC x 15
  • 2 Burpees
  • Sobriety Sun Gods x 10 (forward/backward changing feet)
  • 3 Burpees
  • Elbow Plank Jack IC x 15
  • 4 Burpees
  • 20 LBC
  • 5 Burpees

Mosey to entrance of Union Point Park where we lined up for an Indian Run up S. Front Street towards History Center.  Stopped at intersection with Craven for 15 Merkins.  Stopped at intersection with Middle for 30 Merkins.  Stopped at intersection with Hancock for 45 Merkins.

Enter History Center overflow parking lot where we partnered up.  Partner A sprint up and back parking lot twice while Partner B performed an exercise (AMRAP) and then flap jack.  The exercises performed were:

  • WWI sit ups
  • Star Jumps
  • Low Country Crab
  • Overhead Clap (I meant to do with squat but bumbled those directions)

Upon completion mosey up Hancock to Broad, right on Broad to traffic circle, right on E. Front and left on Pollock. During mosey we stopped 3 times for the following sequence of exercises:

  • 5 Burpees
  • American Hammer IC x 20
  • Squats IC x 20

On Pollock we lined up on one end of street where we performed 7’s with Merkins/Plankjacks with Bear Crawl to other side of street and Crawl Bear back.

Mosey back to Gazebo for:

  • LSF IC x 20
  • LBC x 50
  • Boxcutters IC x 20

It was great to be back at Union Point Park and the Gazebo.  Cooler weather was a welcomed change.

Ingrown to head up small clean up effort Saturday morning.  If you can join let him know.  No other known work at this time.  So, sign up for 8 Days of Hope (Oz will be there) https://eightdaysofhope.com/what-we-do/rapid-response

As always an honor.  Ingrown on the Bear tomorrow.  Aye!