The Bear – Back to School

  • When: 08/17/19
  • QIC: Cuddy
  • The Pax: Door Knob, Peeping Tom, Rusty(Co-Q), Cuddy (C0-Q)


4 posted yesterday on a wet and muggy morning that will make us truly appreciate the cooler days ahead.

Warm-O-Rama
Abe Vigoda x 10 IC 4CT
Carrot Pickers x 10 IC, 4 CT
Sun Gods x 10 IC 4CT (Forward and Back)
Hillbillies x 10 IC, 4 CT
Various Stretches

Thang
Moseyed to side of the school taking the long path to avoid the wet practice field. There we found the benches where we did 20 dips and 20 Irkins IC. We then moseyed to the track carefully navigating the ravine. There we did a half Merkin Mile followed by 4 50-yard sprint races. After each race we did an exercise (Squats, Dips, Lunges, & LBCs). We then did the 2nd half of the Merkin Mile before rinsing and repeating the sprints & exercises. We retrieved our cones and headed for the covered area on the other side of the school. On the way there YHC took an unfortunate track across a muddy wet field which gave rise to complaints from his Co-Q. At the covered area we started with 75 calf raises OYO, followed with a raccoon crawl and some box work which included Step Ups, Dips, Irkins, & Derkins. We then did another 75 Calf Raises before heading to the parking lot.

Mary
LBC x 30 IC
Box Cutters x 15 IC

COT/BOM
We closed with name-o-rama and a short prayer.

Glad to have Rusty back for the week and Oz is on deck for the Fartlek and Bitcoin has Bushwood.

The Fartlek – Return to Pembroke

  • When: 08/05/19
  • QIC: Cuddy
  • The Pax: Swiffer, 2 Fingers, Kevorkian, Unicorn, 420, Plan B, Peeping Tom, Faulkner, Cuddy (QIC)


9 men gathered this warm morning to start their week with a run along with a few exercises.  With no FNGs we started right away with…

Warm-O-Rama
Windmills x 10 IC 4CT
Sun Gods x 10 IC 4CT (Forward and Back)
Cotton Pickers x 10 IC 4CT
SSH x 20 IC, 4 CT
Various Stretches

Thang
We moseyed to Garber parking lot for…
15 Merkins, Sprint to end, 15 Sumo Squats, Sprint Back
15 Werkins, Sprint to end, 15 Sumo Squats, Sprint Back

We then ran to Trent Shores Drive with the faster runners circling back at several points. We then chose partners and alternated between Squats & Merkins until 60 total exercises were completed. We then did Partner Shoulder Presses until each team reached 60. At this point YHC completely forgot to inquire if anyone remembered the origin of the name of Pembroke Road. Will need to cover another time.

We then returned to the club parking lot the same we came with alternating speeds between light posts.

Mary
Being behind schedule we skipped.

COT/BOM
We closed with Name-O-Rama, and a short Prayer

The distance, according to Kevorkian’s watch, was 3.4 miles. (More for those looping back) It is always an honor to lead this group.

The Bear – No Modification Required

  • When: 08/03/19
  • QIC: Cuddy
  • The Pax: Goose, Gander, Stye, Door Knob, Goose, 420, 210(2.0), Double Dipper, Lil’ Dipper(2.0), Plan B, Black Dog, Winthorpe, Cuddy (QIC)


10 men + 2 2.0’s posted yesterday on a beautiful August morning. The rain that had been forecast was not to be found; therefore, we proceeded without modification.

Warm-O-Rama
Windmills x 10 IC 4CT
SSH x 25 IC, 4 CT
Sun Gods x 10 IC 4CT
Hillbillies x 10 IC, 4 CT
Various Stretches

Thang
Moseyed to the Boykin Field parking lot where we found some cones strategically placed 25 yards apart.

Round 1
20 Merkins – Run – 5 Burpees – Run – 20 Squats – Run – 5 Burpees – Run
Round 2
20 Werkins – Lunge – 5 Burpees – Lunge – 20 S. Squats – Lunge 5 Burpees – Lunge
Round 3
20 R. Merkins – Carioca – 5 Burpees – Carioca – 20 T. Squats – Karaoke – 5 Burpees – Karaoke

We then gathered at the entrance, where we did 20 Merkins, ran ¼ mile, did 20 more Merkins and returned.
Back at the cones we did 8 50 yard sprints. After every other sprint we did 20 exercises (Lunges, Squats, & Merkins). There was some mumble chatter about the appropriate wording of the 3 command start and YHC swiftly changed to On OUR Mark, Get Set, Go.
We then gathered the cones, did 20 Merkins – ran ¼ mile, 20 Merkins, ran ¼ to the covered area to complete our mile. Upon finding a box we did Dips, Irkins, WWII’s, (20 each IC) followed by 50 Calf Raises before returning to our boxes for a rinse and repeat.

Being spent, we stayed at the boxes for….

Mary
LBC x 30 IC
Low Slow Flutter x 20
Various stretching exercises

We then Moseyed to the front and closed with…

COT/BOM
Double Dipper invited the crew, especially those with younger children to his house (next weekend I believe.) We closed with a short prayer.

I’m on point for tomorrow and Mr. Roboto has Bushwood, but we need more Qs!
Always appreciate the opportunity to lead.

Black Ops – Back Blast

  • When: 07/18/19
  • QIC: Cuddy
  • The Pax: Faulkner, Peeping Tom, Blue Hawaiian, Bitcoin, Plan B, Cuddy,


The fast guys started at 5 and covered a lot of ground and are only known to each other, Bitcoin rucked, and the rest ran with most covering 4.6 miles on the golf course.

The Point – Return to the Field Diverted

  • When: 07/11/19
  • QIC: Cuddy
  • The Pax: Oz, 2 Fingers, Bitcoin, Plan B, Kevorkian, Gander, Stye, Tree Frog, Double Dipper, Blue Hawaiian, Pyro, Black Dog, Lil’ Wayne, Cuddy(QIC)


13 men and Stye’s 2.0 gathered at Union Point on this stormy Friday morning. The with no FNG’s we started off in the light drizzle with …

Warm-O-Rama
Sun Gods X10 IC 4CT
Windmills x 12 IC 4CT
Hillbillies x 12 IC 4CT
CottonPickers x 12 IC 4CT
With the rain picking up we relocated to the covered area in front of the convention center where we continued with Downward Dog calf stretches.

Thang
With the storm increasing in intensity we stayed at the covered area and did a series of 20 Squats, Lunges, Merkins, & Imperial Walkers. When the rain let up some we headed for the field but diverted when another heavy band of rain emerged and we made our way to the covered area at the Galley Store where we did Squats, Lunges, Merkins, & Calf Raises. Seeking a change of scenery, we moved to the covered area next to the building where we did People’s Chair, BTW, Squats, Lunges, WWII’s, & American Hammers. With a break in the heavy rain and being short on time, we Moseyed back to the front of the convention center for a Raccoon Crawl, Sumo Squats, Dips, Irkins, & Derkins. With the heavy rain continuing, we stayed at the covered area for…

Mary
Box Cutters x 20 IC 4CT
LBC x 40
Various Stretches

Name-O-Rama
We ended with announcements, and a short prayer. It is always an honor to lead this group.
Morning is on Q for the Bear and we need Q’s for next week.

The Fartlek – Preparing for the 4th

  • When: 07/01/19
  • QIC: Cuddy
  • The Pax: Oz, 2 Fingers, Pyro, Plan B, Peeping Tom, Sand Bagger, Sputnik, Cuddy(QIC)


8 men gathered on this muggy Monday morning. With no FNGs we started right away with….

Warm-O-Rama
Windmills x 12 IC, 4 CT
Imperial Walkers x 12, IC 4 CT
Michael Phelps x 12, 4 CT
Cotton Pickers x 12 IC 4CT
Downward dog calf stretches

Thang
We moseyed to Camelia Road and did 15 Merkins & 15 Squats, before continuing to the Trent Woods Office Suites. There we did 15 Merkins, Burpies, and Squats. We followed with an Indian Run to Meadows Park stopping at the entrance to Bellfern for 20 Box Cutters. At the park we…..Lunged to end, 10 Merkins, Carioca back; then Lt. Daned to end, 10 Merkins, Carioca back.
We then ran to the entrance to the club with the faster runners looping back several times for the 6. At the entrance we did 20 Squats before AYG run to the brick wall. There we did 20 Dips IC, 20 Irkins IC and 75 Calf Raises (50 for those that attended 420’s Bear where we did 200).

Mary
Low Slow Flutter x 15 IC 4CT

COT/BOM
We closed with Name-O-Rama (Thank you Oz for the prompt), Announcements, and a short Prayer.

We covered about 3 miles with faster group doing more with the loopbacks. It’s always an honor to lead this group.