The Bear – Hello Dora!

  • When: 09/21/2019
  • QIC: Cuddy(QIC)
  • The Pax: Plan B, Double Dipper, Door Knob, Cuddy(QIC)


4 men posted this beautiful fall morning. With no FNG’s we jumped right in with…

Warm-O-Rama
Good Mornings x 10 IC
Sun Gods x 10 IC (Forward and Back)
Abe Vigodas x 10 IC
Hillbillies x 10 IC
Cotton Pickers x 10 IC
Downward Dog

Thang
We Moseyed the long way to the left side of the school where we did 20 dips and 20 Irkins, IC, before arriving at the track. We ran two laps with 20 Merkins before each attempting to keep our distance from two members of the fairer sex who had previously arrived. We then made our way to the end zone where we split into teams and did Dora 1-2-3 with 100 Merkins, 200 LBCs, & 300 Squats with a 100 yard run (50 down and 50 back) before switching. We then made our way back to the track where we completed our Merkin Mile before gathering our cones and making our way to the covered area on the other side of the school. There we did 75 Calf Raises OYO, 20 Dips, 20 Irkins, 50 LBCs, & 20 Toddler Squats. We then Lunged to the back where we did a Raccoon Crawl on the back seats before returning to our boxes for 20 Dips, 20 Derkins, 50 LBC, & 20 Squats. We then Moseyed to the front of the school by way of the parking lot and road.

Mary
Box Cutters x 20 IC
Various stretching exercises

COT/BOM
We had a brief name-o-rama and then headed for Nikki’s.

The Bear – No Burpees, No Grass, No Dorian

  • When: 09/07/19
  • QIC: Cuddy
  • The Pax: 2 Fingers, Oz, Plan B, Double Dipper, Little Dipper, Winthorpe, Gander, Blackdog, Peeping Tom, Cuddy(QIC)


9 men and 1 2.0 posted this humid but cooler morning. With no FNG’s, and taking into account Dorian’s Puddles and the 150 Killer B Burpees involved in this weeks’ iron pax challenge, we jumped right in with…

Warm-O-Rama
Good Mornings x 10 IC
Sun Gods x 10 IC (Forward and Back)
Abe Vigodas x 10 IC
SSH x 20 IC
Hillbillies x 10 IC
Leg Stretches
Downward Dog

Thang
We Moseyed to the covered area on the side of the school, taking the long way to avoid the grass/mud, where we did 50 calf raises before finding a box for Dips x 20 IC, 20 Box Jumps, OYO, Irkins x 20 IC, Derkins x 20 IC, Step Ups x 20 OYO. We then split into two groups for a raccoon crawl on each of the back sitting areas with a lung walk in between. We then headed to the track avoiding the grass/mud where possible. There we split into a fast team and a slow team for some running. The teams started in opposite directions and before each lap we did an exercise. We completed 2 laps, 20 Merkins, and 20 Squats.

Forming 2 heats we did some sprints.
50 yards down and back – 20 Lunges IC
50 yards down and back – 20 Merkins IC
50 yards down and back – 40 LBC IC
50 yards down and back –
We then completed 2 more laps with 20 Werkins IC and 20 Toddler Squats. (YHC appreciated the prompt before missing out on the final lap.) We then gathered the cones and Moseyed back to the covered area where we repeated the exercises we had done earlier. We then Moseyed back to the front the same way we came avoiding the grass/mud.

Mary
Low Slow Flutter x 15 IC
Box Cutters x 15 IC
Various stretching exercises

COT/BOM
Closed with announcements and a short prayer for the communities that were impacted more severely than ours.  Appreciate the opportunity to lead and we need Q’s for next week.

The Fartlek

  • When: 08/26/19
  • QIC: Cuddy
  • The Pax: Oz, Deuce, Winthorpe, Sandbagger, Lil’ Wayne, Gander, Sputnik, 2 Fingers, Unicorn, Plan B, Peeping Tom, Cuddy (QIC)


12 men gathered this beautiful morning to start their week with some running, sprinting, and a few exercises. With no FNGs we started right away with…

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

Thang
Moseyed to the Garber Ministry Center parking lot.
Sprinted to end, 20 Merkins, Sprinted Back, 20 Squats.
Divided into two teams with each running in different directions stopping the 2nd time we met when the fastest runner in group A met the slowest in group B. After each lap we did 20 of the following exercises (Squats, Merkins, WWIs, Lunges). After 5 Laps we headed to the garden wall where we did 20 dips, 20 Derkins, & 12 Irkins (Total of 52 for BQ). We then resumed the run with 20 (Sumo Squats, Werkins, Ranger Merkins(for those that could), Calf Raises) after each of these laps. We then headed back to the starting line…
Sprinted to end, 20 Squats, Sprinted back, 20 Werkins. We then did a “social” run/mosey to the entrance where we did 20 Squats before AYG to the wall at the plant bed where we did 20 dips, 20 Derkins, & 12 Irkins (To make sure everyone remembered :-))

We then moseyed to the parking lot for…

Mary
Box Cutters x 20 IC 4 CT
Freddy Mercuries x 20 IC 4 CT

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

It’s always an honor to lead this group.

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.