21 Pax joined for a humid dice-based beatdown.  Ashy Larry was a Chappelle Show character and integral participant in “The World Series of Dice” on the show. This was a dice-based workout, hence the barely tangential reference to Larry.

WARM-O-RAMA: Imperial Walkers IC x 10, Carrot Pickers IC x 10, mosey to knee wall for 20 Dips, 10 Box Jumps and Plank for the 6.

THE THANG:

Mosey to Garber Ministry Center parking lot for the first half of dice games. First dice had 10/20/30/60/90, used for reps. The 2nd dice had exercises:  LBCs (Crunches), SSHs (Jumping jacks), Squats (Squats), Merkins (Pushups), Lunges (Walking Lunges), and a Wild Card- Roller’s choice.

At half-way, we took the long way to the Garber Parking lot (#2) where the 2nd half of Pax rolled some more.

We moseyed back to the knee wall for 20 Dips, 10 Box Jumps, Plank until the 6, then a 60-second plank.

MARY:

Mosey back to the start, circle up, Elevator Merkins courtesy of Oz and LSF IC x 14 before the ball of man and prayer.

Have a great day!

NEED a Q for Friday at the Point. Reply all if you cover it.  Pyro burnin’ out!

Pyro

24 for today’s Bushwood. Here’s what happened.

Warmarama:

• SSH
• Sprinklers
• Imperial Squat Walkers
• Carrot Pickers
• Tempo Merkins
• Blue Hawaiian Lap back to Employee/Overflow Lot

2 rows of 6 cones set were set up for a Bear Crawl Rack and Stack. 10 reps of exercise 1 was performed at the 1st cone, then 10 reps of exercise 1 followed by 10 reps of exercise 2 were performed at the 2nd cone continuing on through 6 cones where an exercise was added at each. Bear Crawl between cones. Exercises were:

• Crab Cakes
• Freddie Mercuries
• Merkins
• Mountain Climbers
• Squats
• Dying Cockroaches

Plank for 6.

Cinder blocks were so patiently waiting for the Pax in the mulch alongside the 10th fairway along with 4 sets of cones down the fairway. Here’s where the painfully slow, painfully fast kicked in. The routine was this:

Step 1:
Partner A: Cinder Block Squat and Overhead Press (Slow 3-count down and explosive up) x15
Partner B: Plank
Flap Jack

Step 2:
Partner A: Cinderblock Merkin x12
Partner B: Responsible for placing, steadying, and assisting the cinder block on Partner A’s back.
Flap Jack

Step 3: 
Mosey to the cones for 3-stage Suicide Sprints.

Rinse and Repeat Steps 1-3 with reps decreasing to 12 and 10, then 10 and 8.

Mosey to the knee wall for Dips x20, x15, x10

Down to the river for Hill runs up to the 18th Green. Completed 3 times with LBC’s for the 6 before Pax repeated once more, then moseyed to under the clubhouse.

Wall sits for 6.

• Donkey Kicks x5 with 5 second hold on wall
• Donkey Kicks x10 with 10 second hold on wall

Mosey back to Employee/Overflow for Mary

• Squats x25 SC
• American Hammers x15 IC
• Low Slow Flutter x10 IC

The End

Glad to see everyone there this morning. Thanks for working so hard alongside me and pushing each other. Thanks for letting me screw up demonstrations and forget key instructions, and for making fun of me for it but letting it be ok for me to fix it and move on.

As Ty Webb, played by Chevy Chase, once said, “the Zen philosopher, Basho, once wrote, ‘A flute with no holes is not a flute. A donut with no hole is a danish.’ He was a funny guy.”

Mr. Roboto
ども ありがと

Mr. Roboto

The heat was back on this morning as 15 gathered together on the last morning of July.  We took a long lap then did:

SSH IC x 10, Cotton Pickers x 10 IC, Merkens x 20 SC, American Hammers x 20 IC, Windmills x 10 IC, Mountain Climbers x 10 IC.

We then got down to business with The Bearmuda Triangle:  there were 3 cones in a triangle, approximately 25 yards apart.  At the 1st Cone, 1 Burpee was done and Bear Crawl to 2nd, where 2 Burpees were done and Bear Crawl to 3rd, where 3 Burpees were done and Bear Crawl back to 1st cone.  This was rinsed and repeated x 2. We then took a short lap.

Thoroughly warm, we paired up and moved on to the meat of the workout:

Partner 1 ran backwards across parking lot, did a Bobby Hurley and ran forwards back, then did that again, while Partner 2 did an exercise.  Then partners flap jacked.  The exercises and total number of reps were:

Burpees- 100

Squats- 300

LBC’s- 150

Little Baby Arm Circles- 300

Merkens- 150

Imperial Walkers- 300

And that was all the time we had today.

Great work!  Thanks for coming out!

Lil Wayne

• WHAT: Bushwood
• WHERE: NBGCC
• WHEN: 0530
• WHO: Any man or FNG
• WEATHER: 72 and clear
• WHY: Hump Day




Lil Wayne

Ran it back to the first time I ever Q’d. The merkle workout is based on the superset and overload principals with a merkle, crawl, plank, crawl, merkle pattern. It alternates working the chest and back, while keeping the arms in constant tension. The copperhead/wave/dip combo at the end is a burnout for the already taxed muscle groups. Hope the PAX had fun.

WARMARAMA
SSH IC x20
Windmills IC x10
Moroccan Nightclubs IC x20
Down Dog/Up Dog
Annie IC x10 each arm
Merkle (Merkin cycle)
Ranger x5, Merkin x5, Werkin x5, Carolina DD x5

Mosey to 17 fairway

THE THANG
Merkle, Bear Crawl
Groiners x10
Bear Crawl, Merkle

Merkle, Crab Walk
Plank Dips x20
Crab Walk, Merkle

Merkle, Crawl Bear
Plankjacks x30
Crawl Bear, Merkle

Merkle, Walk Crab
Alt Shoulder Taps x40
Walk Crab, Merkle

Merkle, Wheelbarrow
Mountain Climbers x50
Wheelbarrow, Merkle

PAX A sprint, PAX B Copperhead Ranger Merkin
Flapjack
Continue through entire Merkle x2

Mosey to flower bed by 18 green
Wave of Dirkins x1, x2, x3
Dips x30

MARY
WW1 sit-ups x20
Windshield Wipers IC x10
Protractor (Q accidentally set off his car alarm which he took as a sign from above to end the workout)

ANNOUNCEMENTS
Hope you bought a shirt.

Sputnik