Author: McRib

The Point BB: 4 stops

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  • When: 07/19/2019
  • QIC: McRib
  • The Pax: Oz, Unicorn, Blue Hawaiian, Faulkner, Mr. Roboto, Stick Built, Plan B, Peeping Tom, Morning, Bitcoin, Acolyte, Pyro, Black Dog, Stye, Goose, Gander, Cuddy, Door Knob, Double Dipper, McRib (QIC)


20 strong posted for the best view YHC is aware of for an AO.  Here’s what went down.

Warm-O-Rama

  • Windmills IC X 10
  • Cotton Pickers IC X 10
  • Helicopters IC X 10
  • Michael Phelps IC X 10
  • Downward Dog into Upward Dog

Thang 

  • Stop one (in field between flags and yoga) – 30 WWI OYO mosey to corner at entrance
  • Stop two – Curb tempo Merkins – right hand on curb IC X 10, Feet on Curb IC X 10, Left hand on curb IC X 10, sprint to corner and pick up rock (rip rap)
  • Stop three – Rock sumo squats OYO X 30 – back straight let rock touch ground.  Mosey to swing set border
  • Stop four – tempo dips IC X 20, spring back to stop one

Rinse and repeat X 4, last round of Curb tempo Merkins IC X 6 – 2 sets, stop three was 30 squat jumps, stop 4 tempo dips IC X 25. Mosey back to field for

Mary

  • Sun gods F/R IC X 10
  • Dying cockroach IC X 20 (4 count)
  • Heel touches IC X 20
  • LBCs OMU X 50
  • American Hammers IC X 25 facing sunrise

YHC closed in prayer, Stye on for birthday Q tomorrow at the Bear.

Great work this morning by all, always an honor to lead.  See, I told you you’d feel better afterwards.

McRib out – dont’ be a LTO.

 

 

The Point PB: 4 stops

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  • WHAT: The Point
  • WHERE: Union Point Park
  • WHEN: 07.19.2019 Gather 0525, Hard Start 0530, Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: July in ENC.
  • WHY: Because you know you'll feel better afterwards
  • PREVIEW: Just 4 stops.

The Point BB – back in the swing of things

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  • When: 06/28/2019
  • QIC: McRib
  • The Pax: Unicorn, Blue Hawaiian, Cuddy, Bitcoin, Gander, Dandelion, Black Dog, Sandbagger, Flanksteak, Lil Wayne, Plan B, Morning, Double Dipper, Peeping Tom, McRib (QIC)


15 men watched a glorious sunrise while getting some work done.  Here’s what we did:

Warm-O-Rama

  • Helicopters IC X 10
  • Michael Phelps IC X 10
  • Cotton Pickers IC X 10
  • Downward Dog IC X OYO
  • Upward Dog OYO

Mosey around Union Point and gather at swings where we partnered up for

THANG

4 stations completed in clockwise rotation

  • Station 1 – Swing Set Merkins – a swing seat in each hand, complete Merkin while partner holds feet.  10 Reps, then switch until a total of 3 sets each
  • Station 2 – clearing between 2 swing sets – LBC’s until time to rotate, more than expected
  • Station 3 – Swing Sets (south side) – pull ups X 10, 3 sets here to 30
  • Station 4 – clearing between park grill and east side swing sets – lunge walk towards river, backwards run to grill, repeat until time to rotate
  • Curb 7’s, west side was hand release burpees, bear crawl to east side curb for Irkins, crawl bear back.  Easily the PAX’s favorite section of the workout.
  • Swing Set abs – feet in seat and pulled to chest – 25  OYO, 6 PAX at a time went while rest did dips.
  • Raccoon Crawl – in front of convention center, hold plank for the 6.

Shoulders on fire, we mosey/sprinted back to field for:

Mary

  • American Hammers IC X 25
  • Low Slow Flutter IC X 20
  • Heel Touches IC X 20
  • Jameis Winston IC X 20
  • 5 hand release burpees OYO

YHC closed in prayer, thankful for many things.  Welcome back Dandelion, see you next year around this time.

McRib out, don’t be a LTO!

The Bear BB: More Fun

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  • When: 03/30/19
  • QIC: McRib
  • The Pax: Black Dog, 2 Fingers, Honey Wagon, Mr. Roboto, Peeping Tom, Rick Mahler, FNG Bartman, McRib (QIC)


Beautiful morning for getting out and moving.  7 of the PAX (including a FNG) felt the same way and joined YHC for more fun.  Mission statement and disclaimer, then into

Warm-O-Rama

  • SSH IC X 10
  • Windmills IC X 10
  • Various leg stretches
  • Michael Phelps IC X 10
  • Downward dog OYO into Upward Dog (super slow)

Short mosey to practice field where cones awaited.  We partnered up for:

THANG

Partner A                                                   Partner B

  • Shoulder taps                                       Suicides
  • Carolina Dry Docks                              Defensive Slides to far cone and back
  • Hip Thrusters                                         Bear Crawl to second from farthest cone
  • LBC’s                                                         Crab walk to third from farthest cone

Flap jack after each set, rinse repeat X 3

Break Dancer OMD, all the way to 10 Merkins/dips – a real crowd pleaser

More partner work, this time with 2 sets of each

Partner A                                                       Partner B

  • Squats                                                            Suicides
  • Jump Squats                                               Defensive Slides
  • Monkey humpers                                       Bear crawl to first cone

Mosey to front of building, scaled the ramp and then 50 calf raises OYO, back down the ramp, 50 more calf raises OYO. Then to the front of school for:

Mary

American Hammers IC X 25

COT, name-o-rama, YHC closed in prayer

Solid work this fine morning.  Welcome FNG David Schifano “Bartman.”  Adult Pine Wood Derby race is tonight at the  EC Yacht Club.  Look for communication from Roboto on a new AO coming to our area- Jacksonville.

McRib out! Don’t be a LTO, and sign up to Q – you might enjoy it.

The Bear BB

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  • When: 03/23/2019
  • QIC: McRib
  • The Pax: Rick Mahler, Stye, Black Dog, McRib (QIC)


4 posted on a bridge run Saturday.  We gave the legs a rest.

Warm-O-Rama

  • High Knees IC X 10
  • Windmills IC X 10
  • Cotton Pickers IC X 10
  • Michael Phelps IC X 10
  • SSH IC X 10

Mosey to track for

Thang

  • Partner A does Low slow flutter, partner B backwards run to midfield and back, flap jack, rinse repeat X 3
  • Partner leg throws X 20
  • Partner A does crab cakes, partner B sprints to midfield, mosey back – flap jack, rinse repeat X 3
  • Partner leg throws X 20
  • Partner A does slow LBCs, partner B kareoka down and back – flap jack, rinse repeat X 3
  • Partner leg throws X 20
  • Partner A does hanging leg raises X 20, partner B holds plank, work all the way down to 5 in increments of 5
  • Mosey to other end for 5 pull ups with spot, rinse repeat X 3, back to non icy goal posts for more pull ups (5) with a spot X 3
  • Carolina Dry Dock mile (25 each lap)

not much time left, mosey to front for

Mary

American hammers X 25

YHC closed in prayer, abs are still sore.

McRib out! Don’t be a LTO.

 

Bushwood BB: Madness

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  • When: 03/20/2019
  • QIC: McRib
  • The Pax: Kevorkian, Oz, Faulkner, Peeping Tom, Plan B, 2 Fingers, Stye, Gander, Lil' Wayne, Cantore, Maytag, Bubble Guts, Sandbagger, Cuddy, Black Dog, McRib (QIC)


16 posted for Madness, a repeat of most of the workout from The Bear on 3.16.  Still sore, not sure why YHC thought this was a good idea.  Here’s what we did:

Warm-O-Rama

  • SSH IC X 10
  • Cotton Pickers IC X 10
  • Michael Phelps IC X 10
  • Downward Dog OYO

Mosey under clubhouse for:

Thang – partner up for:

  • Alternating (or Synchronized) Toddler Squats X 10, then 30 Sumo Squats, then 30 Squat Jumps
  • Wheelbarrow up the clubhouse steps, mosey around front and back under club for a repeat, this time….
  • ATS X 10, 25 Sumo Squats, 25 Squat Jumps
  • Wheelbarrow up clubhouse steps, mosey around front and back under club for…
  • ATS X 10, 20 Sumo Squats, 20 Squat Jumps
  • Wheelbarrow up clubhouse steps, mosey around front and back under club for…
  • ATS X 10, 30 Sumo Squats, 30 Squat Jumps
  • Wheelbarrow up clubhouse steps, mosey around front and back under clubhouse for…
  • Jack Webbs – 1:2 ratio hand release Merkins to air presses, up the ladder for total of 10 HR Merkins and 20 Air Presses
  • Mosey around club, back underneath club for….
  • 7’s – crab cakes and burpees with bear crawl between (about 10 yards apart)
  • Mosey to parking lot for Jack Webbs – back down the ladder (starting with 10 HR Merkins : 20 Air Presses, all the way down to 1:2)

Mary

  • LBCs IC X 20
  • Dying cockroach OMU X 20
  • LBCs IC X 15
  • Dying cockroach OMU X 15
  • LBCs IC X 20

WHEW!  I’m beat.  Lots of grunting and sweating today in the chillier than expected conditions.

YHC closed in prayer.  Stye on for The Point (VQ!!!)

Good luck to all the bridge runners this weekend.  Also, forgot to mention to look for communication from Bubble Guts on helping people move back in after being displaced from Florence.  Thanks BG for organizing.

Always a pleasure to lead, outstanding effort by all.  McRib out – don’t be a LTO!