Warmorama
41 x Side saddle hops
20 x Forward Arm Circles
20 x Backwards Arm Circles
20 x seal claps, hold
20 x overhead claps.
Chinook 10 clockwise, 10 counterclockwise
OYO – Downward face dogs/calf stretch

The Thang
Long Blue Hawaiian lap (modify to shorter blue Hawaiian)
Start at 1 rep, then go to 10 reps increasing by 1 with each lap
– Leg thruster, Merkin, Squat jump

Plank for 6
Obligatory Birthday Burpee

Mary

Dying Cockroach x 10
Cockroach resurrection x 10
LBCs – 41
Bicycle – 10, reverse, 10

COT
finished a few minutes early, but no complaints from the Pax, thank you for the opportunity to lead

19 this morning for a little fellowship as I replayed the workout we did in Jacksonville last month.

Warm-a-rama

SSH IC x20, Sun gods forwards/backwards IC x10, Windmills IC x10, No very Important Leg Exercises in honor of the dudes in Jacksonville who said there is no stretching in F3

Thang

Power Merkins, Partner Derkins, Squirkins – all IC x15

Catch Me If You Can with 3 Burpees

B.O.M.B.S (25 Burpees, 50 Overhead Claps, 75 Merkins, 100 Big Boy Sit-Ups, 100 Squats). Sprint to far cone for B.O.M., Bear Crawled to near cone for B. Crab Walk to near cone for S.

Wheel Barrow, Empty Wheel Barrow, Lt Dan/LBC to near cone

Caterpillar, Bear Crawl Inchworm

Mary

Bruce Lee – American Hammer, Leg Lifts, LBCs, Heel Taps, Crunchy Frog all IC x20 followed by 100s

Closed in Prayer

• WHAT: Bushwood
• WHERE: NBGCC
• WHEN: 6/19/19 Gather 0525 Hard Start 0530 Hard Stop 0615
• WHO: Any man or FNG
• WEATHER: 74
• PREVIEW: Missed you in J'ville




Oz

22 Posted for a suprisingly cool mid-July morning.  After a brief warm up we ran the back 9 holes stopping at each tee box to work on our often neglected back, shoulders to glutes.  At #17 we attacked the source of most back problems, the front, with sections of an ab workout borrowed from P90x.  Had to cut it short due to the unexpected bear crawl down #15 but a good time was certainly had by all.

Pleasure to lead.

• WHAT: Bushwood
• WHERE: NBGCC
• WHEN: 6/12/19
• WHO: Any man or FNG
• WEATHER: likely
• PREVIEW: Similar to the Front 9, except it's the back.




Peeping Tom

Under a waning crescent and in 74 degree heat, 18 men had a whole bunch of fun around Bushwood. We spent some time on the Hill, which I feel has been neglected for some time now.

Warm O Rama

16 Plank Jacks IC

16 Imperial Walkers IC

16 Hillbillies IC

Blue Hawaiian Lap

Bat Wings:

15x LBAC Forward

15x LBAC Backward

15x Overhead Claps

15x Seal Claps

15x Moroccan Night Clubs

The Thang

Lap 1 – Loop around NBGCC clubhouse 2x, 6 stations of 6 Hand Release Merkins OYO

Plank O Rama – Left hand up

Lap 2 – The Hill – Up & Down 6x with 6 Sumo Squats each round OYO

Plank O Rama – Right hand up

Lap 3 – Loop around NBGCC clubhouse 2x, 6 stations of 6 Knerkins OYO

Plank O Rama – Left leg up

Lap 4 – The Hill – Up & Down 6x with 6 Iron Mike’s (each leg) each round OYO

Plank O Rama – Right leg up

Lap 5 – Loop around NBGCC clubhouse 2x, 6 stations of LBC’s OYO

Plank O Rama – Left arm & then right arm

Lap 6 – (QIC running low on time, mumble chatter slowing down) The Hill – we were all spent except for our regular group of Fastholes – Up & Down, mosey back to Parking Lot

Mary

AbSmasher:

10 WWI’s

10 Low Slow Flutter IC

9 WWI’s

10 Dying Cockroach IC

8 WWI’s

10 Penguin Crunch/Heal Touches IC

7 WWI’s

10 Low Dolly IC

6 WWI’s

10 E2K Right IC

5 WWI’s

10 E2K Left IC

4 WWI’s

10 Freddie Mercury’s IC

3 WWI’s

10 Box Cutter’s

2 WWI’s

10 LBC’s

1 WWI

25 Merkins – just for Winthorpe

Announcements – Sign Up for F3 Dad’s Camp now! Registration is closing very soon.

Ended with a quick prayer.

Always an honor to lead this group!

YHC, Sandbagger