Pre-Hurricane Work

  • When: 9/4/19
  • QIC: Bubble Guts
  • The Pax: Unicorn, Oz, Haggis, Blackdog, 2 Fingers, McRib, Plan B, Bubble Guts (QIC), Flank Steak, Double Dipper, Cuddy, Ingrown, Lil Wayne, 420, Faulkner, Peeping Tom, Sandbagger, Winthorpe, BitCoin, Gander, Mr. Roboto

With some minor anxiety due to a pending tropical system offshore, we got our workout in this morning. We had a hard start at 5:30am


Sun Gods x20

SSH x20

Cotton Pickers x20

Merkins x20

Calf/Back Stretch

Dry Docks x20

MOSEY to Garber for Station workouts

Station A: 20 Burpees

Station B: 40 Jump Lunges

Station C: 60 Merkins

Station D: 80 Sumo Squats

Station E: 100 LBCs

After completion, we rinsed and repeated, but cut reps in half.

Then – wall work —

40 calf raises

20 Dips

20 Irkens

20 Dirkens


Crab Heel Touches

LBCs – straight x20 oblique left – x20 oblique right x20

Freddie mercury x20

Announcements – Roboto Noted the Iron Pax Challenge – may do it tomorrow morning at Garber

Everyone keep a prayer up for a community with the storm

Ended in prayer….

Bubble Guts

Bushwood BB: Better than a year ago

  • When: 08/28/19
  • QIC: McRib
  • The Pax: Haggis, Unicorn, Lattice, Kevorkian, Goose, Oz, Lil' Wayne, Peeping Tom, Gander, Doorknob, Flanksteak, Sandbagger, Deuce, Bitcoin, Faulkner, Blue Hawaiian, Double Dipper, Cuddy, Black Dog, Plan B, McRib (QIC)

20 showed up to celebrate YHC’s birthday one day early.  Clear, cooler morning – but we didn’t stay dry long. Here’s what went down.

Warm – O – Rama

  • Good mornings IC X 10
  • Cotton Carrot Pickers IC X 10
  • Right over left, left over right
  • Michael Phelps IC X 10
  • Downward, upward dog
  • 4 Burpees OYO
  • Blue Hawaiian lap back to parking lot


Line up on side of parking lot

  • 5 burpees OYO, bear crawl to middle of lot, then 10 Dive Bombers, bear crawl back
  • 5 burpees OYO, crawl bear to middle, then 10 Dive Bombers, crawl bear back
  • 5 burpees OYO, lunge walk to middle, then 10 Dive Bombers, lunge walk back
  • 5 burpees OYO, backwards lunge walk to middle, then 10 Dive Bombers, backwards lunge walk back
  • 5 burpees OYO, Lt. Dan to middle, then 10 Dive Bombers, Lt. Dan back
  • 5 burpees OYO, crab walk to middle, then 10 Dive Bombers, crab walk back
  • 5 burpees OYO, walk crab to middle, then 10 Dive Bombers, walk crab back
  • Large sun gods IC X 5 F/R, much needed after dive bombers

Mosey under club, partner up for:

  • 20 Alternating/Synchronized Toddler Squats X 20 (gazing into partner’s eyes optional)
  • Cliff hanger wide merkins X 20
  • Rinse repeat
  • Mosey back to parking lot, on the way we did alternating calf raises X 5 each step up stairs


  • Plank Jacks IC X 20
  • Slow American Hammers IC X 20
  • LBCs OMU X 50
  • Heel touches IC X 20
  • Parker Peter IC X 20
  • SSH IC X 20

YHC closed in prayer, Doorknob on Q for Friday.

Excellent work this morning, always an honor to lead.  YHC is thankful for this group of men, and it’s because of this group that YHC is better than he was last year.  Thanks for pushing me each and every time we get together.

McRib out!  Don’t be a LTO!


Bushwood Backblast – Doxology

  • When: 08/21/2019
  • QIC: Bitcoin
  • The Pax: 420, II Fingers, Agent P, Black Dog (RESPECT), Blue Hawaiian, Bubble Guts, Faulkner (RESPECT), Gander (RESPECT), Haggis, Kevorkian (RESPECT), Lattice, McRib, Mr. Roboto, Oz, Peeping Tom (RESPECT), Plan B, Unicorn, WinthorpE, Bitcoin (QIC)

Doxology — Also might be known as “The Old One-Hundredth” which was the key to today’s festivities as YHC has made 100 postings (101 counting today) for the year. Woot!!

This morning, a Pax of 19 posted in the heat and humidity.  YHC gave the Welcome and Disclaimer (although not as thorough as Unicorn’s delivery last Friday at The Point) and we got started with:


  • SSH, IC, 10x
  • Sungods, IC, 10x forwards, 10x reverse
  • Cotton Pickers, IC, 10x
  • Michael Phelps, IC, 10x


  • Burpees, OYO, 10x — Standard Plank for 100 seconds
  • Squats, IC, 10x — Elbow Plank for 100 seconds
  • Iron Mikes, IC, 10x — X Plank for 100 seconds
  • Monkey Humpers, IC, 10x — Chuck Norris Plank for 100 seconds (Mumble Chatter about knuckles on the pavement, and this from a contractor …)
  • Air Presses, 100x — Single Arm Plank for 50 seconds per arm
  • Burpees, OYO, 10x — Single Leg Plank for 50 seconds per leg
  • Squats, IC, 10x — Side Plank for 50 seconds per side
  • Iron Mikes, IC, 10x — Reverse Plank for 100 seconds
  • Monkey Humpers, IC, 10x — Position of Pain for 100 seconds
  • Air Presses, 100x — Chair Salutation for 100 seconds


  • LBC, OMU, 50x
  • LSF, IC, 25x
  • Dying Cockroach, OMU, 50x
  • In & Outs, IC, 25x
  • LBC, OMU, 50x
  • LSF, IC, 25x
  • Dying Cockroach, OMU, 50x

Hard Stop @ 0615 with Sweat Angels all around.


Count-O-Rama.  YHC forgot his favorite part of the morning, the Name-O-Rama.  Pax gave a subtle reminder, and wouldn’t you know it, YHC forgot to name himself after all Pax competed this task.  Another subtle hint from Oz rectified the situation.  Thank you, sir.  Just goes to show that it is okay to not have a perfect Q, so ….. please sign up to Q.  VQ’s are both welcomed and encouraged.  If you have performance anxiety, ask someone to Co-Q with you.  It will be great!

Announcements — GrowRuck 17 (see above right).  Mr. Roboto mentioned an F3 Nation Challenge for September.  Something about a massive accumulation of reps over the month.  Here is the link:

Iron Pax 2019

Pax brought it in and the actual Doxology was recited as our closing prayer.

Good work by all this morning.

WinthorpE has the Q for The Point.

Bitcoin out!

Ashy Larry & The World Series of Dice

  • When: 08/14/2019
  • QIC: Pyro
  • The Pax: Lil Wayne, Oz, Stye, II Fingers, Unicorn, WinthorpE, Haggis, McRib, Doorknob, Stick Built, Peepin' Tom, Faulkner, Cuddy, Harris Teeter, Bubble Guts, Morning, Tree Frog, Double Dipper, Little Dipper, Plan B, Pyro

Im About To Go From Ashy To Classy GIF - Find & Share on GIPHY

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.


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.


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!


Ashy Larry

  • WHAT: Bushwod
  • WHEN: Weds 08/14/2019: Gather 0525, Hard Start 0530, Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: 78 F, 90% Humidity
  • WHY: I'm tired of unpacking
  • PREVIEW: Venturing, then rolling.

Bushwood – Painfully Slow, Painfully Fast

  • When: 08/07/19
  • QIC: Mr. Roboto
  • The Pax: Blue Hawaiian, Cuddy , Faulkner, Ingrown, Kevorkian, Morning, Mr. Roboto (QIC), Oz, Peeping Tom, Pyro, Sandbagger, Stick Built, Unicorn, Winthorpe, Plan B, Goose, Gander, Stye, Doorknob, Black Dog, Double Dipper, Little Dipper

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


  • 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

Bushwood – Painfully Slow, Painfully Fast

  • WHAT: Bushwood
  • WHEN: Wednesday, Aug 7th - Gather 0525, Hard Start 0530, Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: Mid 70s and Humid
  • WHY: There's a force in the universe that makes things happen. And all you have to do is get in touch with it, stop thinking, let things happen, and be the ball.
  • PREVIEW: Gloves would probably be good.

Vacation Prep Backblast

  • When: 07/31/19
  • QIC: Lil Wayne
  • The Pax: Bitcoin, Bubbleguts, Cuddy, Door Knob, Double Dipper, Faulkner, Haggis, Kevorkian, McRib, Mr. Roboto, Peeping Tom, Pyro, Stickbuilt, Unicorn

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!