5 men posted on this beautiful winter morning so that we could watch a beautiful sunrise while doing some exercises. We got right to work with…
Warm-O-Rama
SSH x 20 IC 4CT
Sun Gods (Sobriety Style) x 10 IC 4Ct (Forward and Back)
Good Mornings x 10 IC 4CT
Abe Vigodas x 10 IC 4CT
Hillbillies x 20 IC 4CT
Downward Dog
Thang
We Moseyed to the right side of the school, taking the long way and staying on the road, where we did 50 Calf Raises, 15 Dips, Irkins, and Step Ups, before heading to the track. At the track we did a half Merkin Mile and then repeated the Hindenburg BLIMP we tried a few months ago to see if it would be any easier (it wasn’t). 4 cones were placed 50 yards apart on the practice field to mark the location of the exercises. We started the exercises at corner #1, moseyed to corner #2, performed exercise, moseyed to corner #3, performed exercise, then moseyed to corner #4, performed exercise, and then back to corner #1. Each Round was a follows:
Round 1 – 10 Burpees x 4 corners = 40 Burpees;
Round 2 – 20 Lunges x 4 corners = 80 Lunges;
Round 3 – 30 Imperial Walkers x 4 = 120 Imperial Walkers;
Round 4- 40 Merkins x 4 = 160 Merkins; (Actually only did 15 at each corner as credit was given for the 50 already completed with the ½ Merkin Mile and another 50 advanced for the rest of the Merkin Mile soon to be completed.)
Round 5 –50 Plank Jacks x 4 = 200 Plank Jacks;
Round 6 – 60 Squats x 4 = 240 Squats.
After we completing this exercise we made our way back to the tract for 25 Merkins followed by a timed ¼ mile race. Double Dipper won again with a sub 1:30 time which was impressive given the previous work. Being short on time we made our way to the front where we finished with 25 Merkins.
COT/BOM
We skipped Mary and closed with a brief name-o-rama.
I appreciated the opportunity to lead and all that this group does to push me to improve. We need q’s for next week.
11 strong at the Bear this morning. YHC has been working with stick legs for many years now (it’s not just a clever last name) and thought maybe working on some weighted squats might help put a little bulk on. And so, cinder blocks were strategically placed for the pax to stumble on post warm-a-rama.
Warm-a-rama:
The Thang:
Partner up and then say goodbye to your partner. Partner A went to the lot entrance while Partner B went to the opposite corner. Partner A would perform merkins while Partner B performed cinder block sqauats, or Cinderellas, then Flap Jack.
Rep count was 4, 8, 12, 16, 20, 16, 12, 8, 4. Each exercise got the same number of reps per round so that Pax performed 100 of both Cinderellas and Merkins. Well done.
From the far corner, cinder blocks were moved along with us to the covered area. They did not participate on this round of the following exercises, OYO.
We grabbed our cinderblocks and carried them along with us to the Pull Up bar behind the school. Pax sat in People’s Chair along the wall passing a cinderblock between each other, down and back, while 1 of the Pax performed 5 pull-ups. They then rotated into the line while another Pax did pullups and so on until all Pax got some pull-ups in.
Again bringing the cinderblock, we moved the practice field. 3 cones were laid out and Pax were instructed to set their blocks on far cone line and then return the near cone. Partnering up again, routine was as follows.
Round 1:
Partner A – SSH waiting for Partner B’s return.
Partner B – Sprint to first cone, Bear Crawl to next cone, Sumo Cinderellas x10, mosey back.
Flap Jack.
Round 2:
Partner A – Mountain Climbers waiting for Partner B’s return.
Partner B – Sprint to first cone, Bear Crawl to next cone, Kettle Bell Swings x10, mosey back.
Flap Jack.
Round 3:
Partner A – LBCs waiting for Partner B’s return.
Partner B – Sprint to first cone, Bear Crawl to next cone, Kettle Bell Swings x10, mosey back.
Flap Jack.
With about 7 minutes left, we collected our blocks and the cones and proceeded back to the “shovel flag” for Mary (not for 15 minutes).
Prayers of thanks for fathers and their contributions to our lives, and for support when we lose them.
Bridge Run is on March 28th. Sign up under the F3 New Bern Team.
どうもありがとう
Mr. Roboto
We’ll do a lot of stuff, focus will probably be legs.
A hearty group of 7 posted on this warm early January morning. A wise man once said, “I don’t mind being cold, I don’t mind being wet but I don’t want to be both”. Neither one applied as we were warm and fairly dry surprisingly. Glad to have Cable and Chestnutt (Cable’s 2.0) from Greenville join us. No FNGs and all off we went.
WARMARAMA
THE THANG
MARY: LBCs x 50; 100s x1
ANNOUNCEMENTS:
Happy New Year!
Warm-O-Rama
Good Mornings x 10 IC 4CT
Abe Vigodas x 20 IC 4CT
SSH x 20 IC
Sun Gods (Sobriety Style) x 10 IC (Forward and Back)
Hillbillies x 10 IC
Quad/Pigeon/Down Dog Stretches
Thang
We Moseyed to the left side of the school where we did 20 Dips, 20 Irkins, & 20 Step Ups. We then Moseyed to the track. (Thank you Gander for noticing the open gate.) We ran two laps with 20 Merkins before each. We then made our way to the end zone where we split into teams for a Dora 1-2-3-4 comprised of 25 Burpups, 100 Merkins, 200 WWIIs, & 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 with a timed race for the last ¼ mile. Double Dipper finished first with an impressive time of 1 minute and 28 seconds. We then gathered our cones and made our way to the covered area on the other side of the school. There we did 50 Calf Raises, 20 Dips, 15 Derkins, 20 Step-ups, and 50 more Calf Raises. We then did an Indian Run, long way, to the front parking lot.
Mary
Low Slow Flutter x 20, IC
LBC x 30 IC
Various stretching exercises.
COT/BOM
We closed with Name-O-Rama and a short prayer before heading for Nikki’s.
9 hearty souls posted this beautiful morning with the added bonus of being 4 degrees warmer than forecast – a balmy 36 degrees. No FNGs, so we got into it straight away with:
Warm-o-Rama
The Thang
We moseyed via the entrance to the student parking lot and stopped at the overhang for the following:
We then moseyed toward the track but were stymied by a locked gate, so an audible was called back to the driveway for:
We then moseyed to the band practice field for the main event. A trifecta of coupons awaited the pax with a brief explanation of each item as it relates to raising house. 6″x6″x4′ oak cribbing logs, 8″x8″x16″ masonry blocks and bricks (actually pavers for more weight). Each coupon was placed about 40 yards apart with the instructions as follows:
This was repeated until the coupons made their way around the triangle until they were returned to their original location. This allowed each pax to do each exercise twice. We then rinsed and repeated as requested by Winthorpe. This turned out to be a strong workout for the legs and shoulders. Great performance by the pax – I think everyone will be thinking of me tomorrow as they attempt to raise their arms or sit down.
We returned the coupons to the truck and called it a day – 19 minutes early. Today was the shortest day of the year. Wednesday will be the longest.
Per Morning – no Bushwood on Wednesday – Merry Christmas!
Thank you for the opportunity to lead!
Aye!
Gander
3 men posted on this wet morning for a return to the track. Fortunately, the rain held off until the very end.
Warm-O-Rama
Good Mornings x 10 IC 4CT
Abe Vigodas x 10 IC 4CT
Cotton Pickers x 10 IC 4CT
SSH x 20 IC, 4 CT
Hillbillies x 10 IC, 4 CT
Various Stretches
Thang
Moseyed to the track and YHC was distracted with a sign he initially thought was about a dress code (No Shoes, No Shirt, No dice…Ref. FTRH/Jeff Spicoli), but upon further inspection was something entirely different.
At the track we did a ½ Merkin Mile, 11s with Squats & WWIIs, 8 50 Yard Sprints with 20 exercises after each before finishing our Merkin Mile. The last quarter mile was timed with McRib and Double Dipper finishing under 1 1/2 minutes and YHC a few seconds more. Roboto led the sprints with Double Dipper perhaps catching him on the last one. On our way to the covered area we spied the pullup bar and did 10 each (I definitely needed the spot. Thanks McRib!).
At the covered area we did 75 Calf Raises, 20 Dips, & 20 Irkins. The rain started as we made our way to the front and we found a small covered area where we started…
Mary
Low Slow Flutter x20 IC 4CT
Box Cutters x 20 IC 4CT
LBC’s x 50 IC
COT/BOM
Being a small group we closed quickly and headed for breakfast.