Fun with Winthorpe

15 posted for the morning beat down at Bushwood.  Riding high off a fresh Red Sox victory to end the Yankee’s season and with no FNG’s, we jumped right into …

WARM-O-RAMA

  • Cotton Pickers x 12 (IC)
  • Windmills x 10 (IC)
  • Down Dog Calf Stretch (OYO)
  • SSH x 22 (IC)
  • Blue Hawaiian Lap

THANG

RING OF FIRE – 10 stations with an exercise at each station.  Get as many reps in for 1 minute and then rotate to the next station.

  • Burpees
  • Shoulder Taps
  • Jump Squats
  • Merkins
  • Stationary Skaters
  • Carolina Dry Docks
  • Lunges
  • Mountain Climbers
  • One Leg Plank (Needed to be demonstrated)
  • Iron Mike’s

Mosey around to the covered area of the club for

  • Australian shoulder taps x 15 (IC)
  • Australian Jacks x 10 (IC)

Mosey back to the stations for another round of ring of fire but 30 seconds at each station.

Mosey back to covered area for London Bridge.  (plank position with your head near the wall.  Start with one hand on the wall then both hands on the wall, so you’re balanced then one hand down and the other hand down.)  x 10 (IC)

Mosey back to the circle for ..

MARY

  • Captain Thor’s x 20 (IC)
  • Awkward Planks (hold right hand out and left leg out and balance.  Then do the other side)
  • 007

That’s all we had for the morning.  Closed in prayer.  Great push this morning.

Cheers!

Winthorpe

BOMBS at the D-Bird

  • When: 10/10/18
  • QIC: Sandbagger
  • The Pax: Plan B, Door Knob, Schrute, Gander, Goose, FlankSteak


7 Men at Dirty Bird this morning. We all had a good ole time!

Warm O Rama

Capri Lap 

Walk Like An Egyptian (with some stretches worked in)

A few more stretches OYO and then right over to the tennis courts.

The Thang

B.O.M.B.S. (partner up) – Pax 1 runs length of tennis courts, Pax 2 does exercises. Swap out until # of exercises is complete.

50 Burpees, 100 Overhead T Claps, 150 Merkins, 200 Big Boy Situps (modified to LBC’s for second 100, 250 Squats

Bear Crawl Inch Worm – just like it sounds. Pax lines up head to feet in plank position while man at the back bear crawls to the front. Rinse & repeat 2x

Dominoes – 1 Pax per curb holding side-plank with left arm up, 1st Pax rotates to plank and does 5 merkins, then 2nd Pax follows…all the way to the end. Entire Pax holding plank. The entire Pax side-planks with right hand up and we work our way back.

Mosey to Dirty Bird flag pole for Mary…

Mary –

Climate Change  – Pax in a circle holding Al Gore.

Round 1 – Pax does a 5 Burpee Time Bomb

Round 2 – Pax does a 3 Bobby Hurley Time Bomb

Round 3 – Pax does a 1 Split Jacks Time Bomb

And that’s all she wrote…

Closed out with a quick prayer. One very important note – PLEASE keep Stye and his family in your thoughts and prayers – he lost his brother yesterday. Stye – we’re all with you, pal! Stay strong.

Announcements:

October 27th – Gander’s House for a KISS Birthday Party.

 

 

The Fartlek – It’s Been Too Long

  • When: 10/08/2018
  • QIC: Qz
  • The Pax: Cuddy, Deuce, Flank Steak, Gypsy, Kevorkian, Sandbagger, Swiffer, Unicorn, Plan B, Goose, Gander, Stye, The Offering, Oz


As I considered the workout for this morning, I felt it had been too long since we did the “Big Loop”.  Maybe other felt the distance was too long, but not for this PAX.  14 gathered and we got right to it without a warm-a-rama.  We were already warm because the 70+ degree mornings have been here too long this year.  So here’s what we did:

  • Run out to Country Club Rd
  • Pit Stop #1 (Behind #1 Green)
    • Side-straddle Hops x25 IC
  • Run along to Chelsea Rd
    • 30-count strides (sprints) with mosey back to six x3
  • Pit Stop #2 (Trent Woods Office Suites Parking Lot)
    • WMD Bear Craw with Werkins, Merkins, Diamond Merkins x10 each
  • Black Snake to Country Club Dr
  • Pit Stop #3 (Median beside Town Hall)
    • American Hammer x30 IC
    • Superman Yellow Sun x10 IC
    • Superman Red Sun x10 IC
    • LBCx x30 on up
  • Run along Country Club Dr
    • Random change from Run forwards/backwards, Carioca left/right, Vertigo left/right (spinning) left/right
  • Pit Stop #4 (Meadows Park Parking Lot)
    • Wind sprints at about 10, 20, 30 yards x2
  • Scout Run along Country Club Dr/Rd
    • Lead ran out 40 yards with Imperial Walkers until caught by group
  • Pit Stop #5 (Garber Sanctuary Parking Lot)
    • 4 stations – Diamond Merkins, Merkins, Stagger Merkin Right , Stagger Merkins Left
      • OYO x10 first lap around parking lot, x5 second lap
    • Mosey to Club entrance, All You Got Sprint to Club parking lot
    • Bonus – Burpees x3 every time a car passed the group along the entire route

Closed in Prayer

Great job men!!

 

Ruck It Pre-Blast- Mixed Bag

  • WHAT: Ruck It Pre-Blast
  • WHERE: Union Point - meet in overflow parking across from Convention Center
  • WHEN: Monday 10/8/18 - Gather 0525, Hard Start 0530, Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: Pleasant 72 degrees
  • WHY: Great way to start your week!
  • PREVIEW: Mixed Bag


The Point – Gams, Hams, and Cans

  • When: 10/5/2018
  • QIC: Acolyte
  • The Pax: The Offering, Goose, Plan B, Stye, Bitcoin, Sandbagger, 2 Fingers, McRib, Flanksteak, Gander, Ingrown, Bubble Guts, Morning, Oz, Lil, Wayne, Black Dog, Round Up, Schrute, Pyro, Purty Mouth, Door Knob, Mr. Roboto, Acolyte (QIC)


23 men met in the Gloom in downtown New Bern to work.  YHC had to make some last minute adjustments due to parts of Union Point being closed off – but we made it happen.

Warm-Up

SSH x 25

Imperial walker x 20

Cotton Picker x 10

Wide Cotton Picker x 10

Downward Dog OYO

Upward Dog x 2

Thigh Stretch

Shoulder/Tri Stretch

After a thorough warmup we moseyed across the street to the front of the convention center for a warm up raccoon wall crawl.  Once the final man made it around we gathered and mosey’d to the back of the convention Center for:

The Thang:

Partnered up and completed the following:

Circuit 1

Partner A – Slow Count Merkins x 10

Partner B – Slow Lat Pulls x 10

Circuit 2

Partner A – Alternating Side Plank Holds (5 sec hold) x 10

Partner B – Dips x 20

Circuit 3

Partner A – Jackknife Hold

Partner B – Irkins x 25

Quick 10 count then Rinse and Repeat

After completion we ran back across to the overflow lot for some Lower body work

Same Partner as before –

Circuit 1

Partner A completes LBC’s while Partner B completed:

Cone 1 – Split Squats x 10, then lunge to

Cone 2 – Plyo Split Squats x 10, then lunge to

Cone 3 – Squat Dead Lift x 10, then lunge to

Cone 4 – Side Lunges x 10 (5 per leg)

High Knee back to baseline and rotate turns

Circuit 2

Partner A completes Freddy Mercuries while Partner B completes

Cone 1 – In and Out Squats x 10, then lunge to

Cone 2 – Knee to Jump Squats x 5, then lunge to

Cone 3 – Single leg Dead Lift x 10 (5 per leg), then lunge to

Cone 4 – Squat Rockers x 10

High Knee back to baseline and rotate turns

Running short on time we had a quick Mary

  • Heel touches x 20
  • Superman/Banana x 10

Announcements

** No Bear tomorrow as teams will gather to complete additional work – Bubble Guts to send communication out on specific needs and locations

The team closed with a quick prayer.  Let’s continue to keep New Bern and those in our PAX in prayer as we continue to recover from the Hurricane.  Thank you for the opportunity to lead today!

~ Acolyte

 

The Point Pre-Blast

  • WHAT: The Point
  • WHERE: Union Point Park (meet in overflow parking of Convention Center)
  • WHEN: 10/5/18 Gather at 0525, Hard Start 0530, Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: Perfect
  • PREVIEW: Gams, Hams, and Cans. Bring gloves.


Hawaii Five-0

  • When: 10/03/2018
  • QIC: Oz
  • The Pax: 420, II Fingers, Bubble Guts, Deuce, Falkner, Gypsy, Kevorkian, Lil Wayne, McRib, Unicorn, Bitcoin, Plan B, Pyro, Stye, Oz


15 gathered this morning for the first Bushwood since the storm.  We had a full agenda so went straight to 7 Blue Hawaiian, 7 stations each, start and stopped at station 1, so 50 exercises with reps to match the number beside each exercise below.

  1. One Arm Merkin
  2. Iron Hulks
  3. Up Downs
  4. Berp Merks
  5. Star Jacks
  6. Knerkins
  7. Burpees
  8. Monkey Humpers
  9. Durkins
  10. X-Cross Sit-Ups
  11. Carolina Dry Docks
  12. Groiners
  13. Ranger Merkins
  14. Pistol Squats
  15. Leg Raises
  16. Irkins
  17. Smurf Jacks
  18. Alternating Shoulder Taps
  19. Crunchy Frogs
  20. Merkins
  21. Sumo Squats
  22. Travolta’s
  23. Dips
  24. Windmills
  25. Wide Merkins
  26. Crab Jacks
  27. Low Slow Flutters
  28. Thigh Masters
  29. Low Country Crabs
  30. E2Ks
  31. Copper Head Squats
  32. Plank Jacks
  33. Imperial Walkers
  34. Lunges
  35. Dollies
  36. Chilly Jacks
  37. Toe Taps
  38. Crab Humpers
  39. Squats
  40. Sleeping Hibillies
  41. Mountain Climbers
  42. American Hammers
  43. Goofballs
  44. Zebra Buttkicks
  45. Dutch Skaters
  46. Calf Raises
  47. Heal Touches
  48. SSHs
  49. LBCs
  50. Peoples Chair Air Presses

Closed in Prayer

Strong Work Men!!!

Sandman Revisited

  • When: 10/03/18
  • QIC: Gander
  • The Pax: Black Dog, Goose, Winthorpe, Shrute, Peeping Tom, Mr. Roboto, FlankSteak, YHC Gander


No FNGs so we circled up around the traffic circle and peered at the 7 stations and various coupons at each.

Warm-o-Rama

  • SSH 10x 4CIC
  • Cotton Pickers 10x 4CIC
  • Various arm & shoulder stretches OYO
  • Downward Dog

The Thang

7 stations set-up around the traffic circle with various coupons and exercises listed on cue cards. Key coupon were two 5-gallon buckets filled with sand. Each pax took a turn with the buckets on a Farmer’s Carry around the outside perimeter of the traffic circle while the other pax performed various exercises for that duration. If the buckets were not being carried, the exercises were performed for 1 minute as timed by various pax as I do not own a watch. Stations/exercises as follows:

  • Farmer’s Carry/Shoulder Taps
  • Barbell Curls/Plank
  • Iron Crosses (with pavers)/Football Shuffle
  • Bucket of Gravel V-ups/LBCs
  • Overhead Cinder Block Presses/Iron Mikes
  • 4×4 (12′ pressure treated lumber) Squats/Johnny Dramas
  • Merkins/Box Cutters

After pax had cycled through all 14 exercises, we moseyed to the back of the school for:

  • Wall Sit for pax 10 ct
  • Austrailian Mountain Climbers 10x 4CIC

Mosey to front of school and rinse and repeat Sandman by hitting 12 of the 14 exercises (afraid I would run out of time).

Mosey to back of school for:

  • Wall sit for pax 10 ct
  • BTTW for pax 10 ct

Mosey, slowly, back to front of school and circled up for:

Mary

Nothing, I think, can’t remember.

Announcements – continued planning for hurricane clean-up – watch your e-mail.

YHC prayed us out.

Thank you for the opportunity to lead – I hope it made you sweat!

Aye!

Gander