Bushwood – Strength and Speed

19 dudes pushed their way through the humidity this morning to end up wearing it all in the end.  With the FNG drought we’ve been having, we jumped right into the quick Warmarama since YHC had a full plate planned.

Warmarama
Sun Gods x11, no, x10 IC
Good Mornings x10 IC
Imperial Walkers x10 IC
Blue Hawaiian Lap (Extended Version – thank you Oz) – BH notably missing (not a judgement, just a statement).

Thang
Our  BHL dumped us out this morning at the back part of the member lot near some coupons. Count off in 3s to group up for the 3 stations that had been set up. Once at stations, each Pax partnered up, completed the exercise, swaped exercise with their partner, and then ran another lap to return for 2 more sets (3 sets total with laps between each). Then lap it up again to the next station.

Stations were as follows.

  1. Squats with Cinder Block Coupon x5-8 (with Partner B doing WWIs)
  2. Parallel Chair Dips x5-8 (with Partner B doing American Hammers)
  3. Pull Ups x5-8 (with Partner B there to spot and assist) Modification was Werkins.

The pull ups were a bit treacherous as they were performed on the beams of the pergola at the Pool/Gym entrance. As high as they were, Pax needed either a chair or the brick base to get up there and still had to jump. YHC definitely missed once, but  thanks to Kevorkian and his Whole 15 (he started it at Whole 30 – but lost 15), I didn’t break myself.

Image result for success kid

For the sake of time and other activites, apologies to the group that may have been shorted on the squats…

Pax then collected where the parking lot and cart path meet at the 1st hole (foot supported L-Sit for six) and then followed YHC for a mosey out to the runway created on the fairway.

Line up shoulder to shoulder between the orange and red cones facing down the fairway towards the yellow cone. Following exercises were called out, back to back:

  • Merkins x5 SC
  • Alternating Shoulder Taps x10 IC
  • Merkins x5 SC
  • Freddie Mercurys x10 IC
  • Merkins x10 SC
  • Freddie Mercurys x10 IC
  • 40 yard dash to yellow cone
  • Backwards run back.

Rinse and Repeat 2 more times (minus the ASTs and 5x Merkins YHC forgot on round 2)

Move to side of the fairway to test the width. YHC thinks the width might be a bit unfair when it comes to his golf game, but it sure seemed plenty wide for the next few exercises.

Between the red cone and the orange cone:

  • Bear Crawl to orange (plank for six)
  • Lunge Walk back to red
  • Army Crawl to orange (L-sit for six)
  • Broad Jump back to red.

“Mosey” back to the employee lot for

Mary

  • Dollys x10 IC
  • Low Slow Flutter x10 IC
  • Dying Cockroaches x15 IC
  • Wipe up puddle of sweat beneath.

Done.

Pursuit of Hoppyness tonight;  5:30 pm at the Bruin.

Impressive showing today gentlemen. Great job, everyone. I got to see some of you banging out pull ups like you were swiping right on your Tinder app. Freakin smoked ’em. And everytime there was no break between exercises, you were right there with me in starting position ready for the next one. Ballin’. (No, not like Corn Fed with his ranger panties.)

I thoroughly enjoyed it and really appreciate the show of support. Until next time…

Roboto.

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