• WHAT: Bushwood
  • WHEN: July 10, Hard Start 0530, Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: Tropical
  • PREVIEW: Something besides running and burpees. We covered that pretty well on Monday ...


  • When: 7/3/19
  • QIC: Gander
  • The Pax: McRib, Black Dog, Pyro, Morning, Plan B, BitCoin, DoorKnob, Sputnik, FlankSteak, Oz, Peeping Tom, 420, Faulkner, Cuddy, Gander (YHC)

A dreadful pax of 15 posted on this hot and steamy morning – dreadful knowing that the leakage would be significant. The word hill may have been a factor as well.

A bit of Hillbilly Lore – The image of the man in the preblast is none other than Herbert ‘Cowboy’ Coward of Waynesville, NC. Infamous shotgun wielding cohort of the rapist in the movie Deliverance. Also spoke the ever memorable line “he got a real purdy mouth, ain’t he?”.  He was not an actor – he was standing in the crowd watching the filming and the crew noticed him and knew he had ‘the look’. He has ridden that notoriety his entire life. Still kickin’ around Waynesville at age 96 with his pet squirrel that goes everywhere with him.

No FNGs, so we jumped into:


  • SSH 10x 4CIC
  • Hillbillies 10x 4CIC
  • Tater Pickers 10x 4CIC
  • Sun Gods 10x $CIC, reverso
  • Windmills 10x 4CIC
  • Burpees 5 OYO

The Thang

Follow the Leader: Mosey to be repeated each time called.  Mosey toward club and take ramp/steps up to top deck, steps down to middle level, steps down again to bottom deck level, over to steps leading to dock, down to dock, circle back to top of pool steps and ending at other end of club at bottom of ramp going under club.

Ramp HIll: Routine to be repeated each time at the end of Follow the Leader. Iron Cross until your turn, bear crawl up the ramp, across the ramp and crawl bear back down the ramp, Iron Cross for the 6.  Rinse & repeat.

Mosey down to Underclub Hill where each pax found adequate space on the hill for Clock Merkins. From plank position with head at approx 12:00 position, plank walk to time called in clockwise rotation, then 5 Merkins OMD – 2:00, 4:00, 6:00, 8:00, 10:00 & 12:00 – 30 Merkins total. Repeat in counterclockwise rotation – 11:00, 9:00, 7:00, 5:00, 3:00, 1:00 – 30 Merkins total.

Follow the leader.

Ramp Hill.

Mosey down to Green Hill where we lined up against a short, but steep hill. Backward Walk to the top of the hill, reverse lunge down the hill. Rinse & repeat 2 more times.

Follow the Leader.

Ramp Hill.

Mosey down Cartpath Hill to gully on #17 fairway to opposite side at top of hill, turn toward #17 green, down the hill, up the hill, around the green and #18 tee box, across the bridge and Iron Cross for the 6. In single file and spaced apart, AYG up Cartpath Hill to determined stop, turn, mosey back to bottom of hill and Iron Cross for the 6. Rinse and repeat 2 more times (audible from the original  5 laps I had planned).

Follow the Leader back to the parking lot.


  • Starfish Crunches 15x 4CIC
  • LBCs 15x 4CIC
  • Lazy Hillbillies 10x 4CIC, flapjack

Announcements: Sasquatch. Shirt order form is out there – any questions, e-mail Mr. Roboto.

YHC closed us out in prayer. Thank you for the opportunity to Q – I always enjoy it! Please sign up to Q – if new to it, ask someone to Co-Q.




  • WHAT: Bushwood
  • WHEN: Wed 7/3/19; gather 5:15; hard start 5:30; hard stop 6:15
  • WHO: Any man, FNG, displaced hillbilly or flatlander
  • WEATHER: It's JULY - what do you expect??? 77 degrees & 94% humidity
  • WHY: Fitness, Fellowship & Faith
  • PREVIEW: appears to me a lot of people escape to the hills this time of year...

Bushwood Backblast – Tales of my travels

  • When: 06/26/2019
  • QIC: Plan B
  • The Pax: Unicorn, Blue Hawaiian, Bubble Guts, Morning, Cuddy, Black Dog, Ingrown, Goose, Gander, Double Dipper, Bitcoin, Plan B (QIC)

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


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

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

Hey Buddy!

  • When: 06/14/19
  • QIC: Qz
  • The Pax: 420, Bubble Guts, Faulkner, Flank Steak, Ingrown, Morning, McRib, Peeping Tom, Pyro, Winthorpe, Bitcoin, Plan B, Goose, Gander, Stye, Doorknob, Black Dog, Double Dipper, Oz

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


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


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


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

Closed in Prayer

The Back 9

  • When: 06/12/2019
  • QIC: Peeping Tom
  • The Pax: Pyro, Flanksteak, Oz, Gander, Cuddy, Goose, 420, Stye, Tree Frog, Unicorn, Stick Built, Blue Hawaiian, Faulkner, Lil Wayne, Plan B, Black Dog, Kevorkian, Winthorpe, Two Fingers, Mr Roboto, Ingrown

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.

Happy Sweat 16!

  • When: 06/05/19
  • QIC: Gander
  • The Pax: McRib, Oz, Lil' Wayne, 210, 420, Ingrown, Unicorn, Peeping Tom, Winthorpe, Blue Hawaiian, Faulkner, Cuddy, Black Dog, Goose, Kevorkian, II Fingers, Plan B, Double Dipper, YHC.

A pax of 19 gathered this perfect, beautiful morning. All you fartsackers offering up excuses, you have none. Time to get at it!

No FNGs present, so we jumped right into a workout that turned out to be harder than it appeared on paper. Plenty of sweat. Plenty of burn.


  • SSH 4CICx16
  • Hillbillies 4CICx16
  • Sun Gods 4CICx16, reverso

The Thang

  • Burpees OYOx16
  • Prisoner Snake Run to the tennis courts
  • Musical interlude of Roxanne – Merkin on Roxanne; Plankjack on Red Light – a real crowd pleaser every time!
  • Partner up for a cycle of 3 exercises
    • Partner A: Scorpion Dry Docks (right leg, flapjack, left leg), Plank
    • Partner B: Squat/Duck Walk to cabana & return, rinse & repeat, San Antonio Shuffle
  • Musical Interlude of Hair Up! – from Sumo Squat position, Air Press on Air, Star Jack on Hair Up! Yep – this one burned a little
  • Partner up for a cycle of 3 exercises
    • Partner A: Stump Huggers, rinse & repeat, Reverse Plank
    • Partner B: Lt. Dans, rinse & repeat, San Antonio Shuffle
  • BTTW along the fence for each pax to give a speed count to 16
  • Prisoner Indian Run back under Bushwood & locate a chair
  • Dips 4CICx16
  • Curb Squats 4CICx16
  • Dips 4CICx16
  • Curb Squats 4CICx16
  • Mosey back to parking lot
  • Merkin Burn – 35 single count merkins as fast as I could lead


  • Guantanamo – look it up – another crowd pleaser
  • LBCs 4CICx16

No announcements. YHC closed us in prayer.

As always, it is a pleasure to lead. thank you for the opportunity!