Bass in the bush

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We had 9, 2 KB snake pit 7 bushfire run boot camp.
WARMUP: SSH, IW, Windmills, Hillbilly walkers, overhead claps
THE THANG: today is usually a run day so we ran with a few exercises in between. 2.5mi in total. Was a little disappointed we didn’t hit 3. After warmup ran to the flags. Did the pledge. Ran to the back of campus near benches. Did 20 dips, 20 step ups and 20 derkins. Run to fire station. Did some ab exercises LBCs, flutters, cow milkers (thx @jwow). Run back to cot/ticket booth. Did hip exercises. Run back to flags and repeat. Run to benches and repeat. Run all the way back to cot for another round of hip exercises.
MARY: not much.
ANNOUNCEMENTS: take care of your M today it’s Vday.

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Bell-entine’s Day

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WARMUP:
Joined Bushwood for this. See their BB

THE THANG:
30 reps each exercise. Farmer Carry up and down the parking lot after each exercise

Lunges (SC)
KB Swings
Rows (30 each arm)
Upright Rows
Palloff Press
Bicep Curls
Skull Crushers

4 Manmakers.
Total reps = 214

We had time so we went through the list again adjusting the farmer carry for time.

MARY: This was mostly core engaging work
ANNOUNCEMENTS: D2D
COT: Marriages, Spectre’s son (Jed)

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Welcome to my TED Talk

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Disclaimer disclaimed
Valentine’s Day Eve – Accelerating the M requires both Skill and Love. Just like our fitness, relationships are either Accelerating or Decelerating, Aye?
If you think you are “Maintaining” your relationship, you are actually Decelerating.

Mosey to WEP Stage
The Culture is a Jester
• Our culture likes to present marriage as easy, but a HIM knows virtue takes work, and thus marriage will take work.
Warm Up
20 SSH IC
10 Windmills IC
10 LSS IC
Al Gore w/ 10 MNC IC
11 Hill Billy Walkers IC
Yoga?

There is NO 50 Yard Line
• Halfway is not good enough when it comes to the M. An Accelerating HIM will go the length of the field for his M.

The Thang – Pearls on a String became chase Maximus (and Clickbait and Poppins, with Band Camp on form patrol) around the WEP loop, at each swing, do the following:
10 Merkins
10 Squats
10 Flying Squirrels

Your Wife is NOT Your Best Friend
• She is made for a much higher purpose, put her on the pedestal alone.

Mosey to Pike Entrance
7s of Derkins and Bomb Jax
7s of Step Ups and Dips
Mosey to Pike Wall
Wall Sits and Burpee Waterfall

Joy Trumps Happiness
• Happiness is a transitory positive feeling
• Joy is a permanent state of hopeful satisfaction
• A healthy and vital M is a lifetime pursuit

Mary – Flutters until 0600

Marriage requires Proximity and Purpose. It transforms a man from a selfish Happiness-junkie into a selfless Joy-seeker. The HIM knows if he fails at his M, nothing else he does will matter.

Announcements: Q-Source after this. D2D celebration on 3/2
COT: stays in COT

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Coliseum

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WARMUP: mosey with dynamic stretching. Variety of warmup exercises in 15 reps all in cadence. Pleaded of Allegiance
THE THANG: bear crawl while partner does merkins (standard, diamond, wide) mosey to wall- muscle ups 10/8/6/4/2
Light poles for variety of upper, lower, core exercises. With 15 burpees to finish it up. Indian run back to COT
MARY:
ANNOUNCEMENTS:
COT: We all have things going on in our lives, we need to remember to put others first, focus on our changes, and remember to give others some grace.

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Hero WODs

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WARMUP: Bear crawled to the starting point of The Longest Mile
THE THANG:

The Longest Mile
• 10 Burpees
• 100 meter Run
• 10 Air Squats
• 100 meter Run
• 10 Merkins
• 100 meter Run
• 10 Big Boys
• 100 meter Run

4 times

The Seven
• 7 Handstand Push-Ups
• 7 Thrusters with Cinder block
• 7 Knees-to-Nipples
• 7 Deadlifts with Cinder block
• 7 Burpees
• 7 Kettlebell Swings
• 7 Pull-Ups

Seven times

Last 10 minutes were a Hill Marry
SSH – run down the hill
Freddie Mercury – run up the hill
Lunges – run down the hill
Fire Crackers – run up the hill
Single Leg Squats – run to COT

MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Leg Day with the cones

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Leg Day:
9 cones roughly 10 yds apart. Exercises in cadence and then mode of transport to next cone. Starting at 5 or 10 reps single count cadence and increasing by 5 or 10 respectively. Max count at 5th cone and then decrease by same number.

Squats 5, lunges walk
SSH 10, power skips
Bomb jacks 5, broad jumps
Calf raises 10, duck walk
Monkey humpers 5, toy soldiers
Bobby hurleys 5, high knees

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120 pounds of fun!

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Cold but glorious morning in the gloom. 5 fellow pax joined me for the following.

Warmup:

20 SSH IC
10 Windmill IC
3 burpees
20 seal jacks
15 MNC
3 burpees
15 plank jacks
Stretch(looked at a very low flying plane)
15 Mountain climbers
3 burpees

Thang:

Everyone partnered up got a sandbag and engaged in a lazy Dora… with a twist.

Partner 1 does 10 reps with a sandbag while partner 2 does as many reps as they can of the accompanying exercise. Each partner switches off after 10 reps until the cumulative total is met.

60 Man makers with Burpees
60 squats with squats
60 curls with flutters
60 flutter press with LBCS

Now every minute… on the minute a timer would go off and everyone had to run to the end of the parking lot and back. This made it fun!

After this routine we did an Indian “run” (it was really more of a walk) where the leaders would partner carry the 120lbs sandbag while the 6 had to do 10 HR merkins to catch up. We made it around the parking lot twice before tapping out with about 2ish minutes left. I closed us out with some Mary and that was it.

Big thanks to Maximas for the lead and to all who showed.

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Prison Break

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Several pax were delayed this morning due to the police presence along Springfield Parkway. Warm-ups were performed in the parking to make sure an FNG did not arrive, dressed in orange or black and white stripes. Typical exercises – SSHs, Imperial Walkers, Wind Mills, Plank Stretches, Peter Parkers, Parker Peters.
Next, we moseyed to the end of the road at the back of the school. It took a couple minute to explain, The Traverse. Partner exercise – Partner 1 runs to the next light pole, 5 squats, back to partner 2, both run to the next light pole, partner 2 runs next light pole, 5 squats, back to partner 1. Continue pattern back to the school.
Once back to the school, we did a series of exercise combinations in the parking lot. Lunge walk, squats; Reverse lunge walk, Calf raises; Bear crawl, merkins; Crawl bear, CCDs; Crab walk, LBCs and Burpees broad jumps.
For the remaining time, we did two rounds of step ups, derkins, and dips followed by a lap around the parking lot. With two minutes left, we had time to burpee broad jump to the flag.

Great job men!

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Prison Break

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Several pax were delayed this morning due to the police presence along Springfield Parkway. Warm-ups were performed in the parking to make sure an FNG did not arrive, dressed in orange or black and white stripes. Typical exercises – SSHs, Imperial Walkers, Wind Mills, Plank Stretches, Peter Parkers, Parker Peters.
Next, we moseyed to the end of the road at the back of the school. It took a couple minute to explain, The Traverse. Partner exercise – Partner 1 runs to the next light pole, 5 squats, back to partner 2, both run to the next light pole, partner 2 runs next light pole, 5 squats, back to partner 1. Continue pattern back to the school.
Once back to the school, we did a series of exercise combinations in the parking lot. Lunge walk, squats; Reverse lunge walk, Calf raises; Bear crawl, merkins; Crawl bear, CCDs; Crab walk, LBCs and Burpees broad jumps.
For the remaining time, we did two rounds of step ups, derkins, and dips followed by a lap around the parking lot. With two minutes left, we had time to burpee broad jump to the flag.

Great job men!

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0

Prison Break

Leave a comment

Several pax were delayed this morning due to the police presence along Springfield Parkway. Warm-ups were performed in the parking to make sure an FNG did not arrive, dressed in orange or black and white stripes. Typical exercises – SSHs, Imperial Walkers, Wind Mills, Plank Stretches, Peter Parkers, Parker Peters.
Next, we moseyed to the end of the road at the back of the school. It took a couple minute to explain, The Traverse. Partner exercise – Partner 1 runs to the next light pole, 5 squats, back to partner 2, both run to the next light pole, partner 2 runs next light pole, 5 squats, back to partner 1. Continue pattern back to the school.
Once back to the school, we did a series of exercise combinations in the parking lot. Lunge walk, squats; Reverse lunge walk, Calf raises; Bear crawl, merkins; Crawl bear, CCDs; Crab walk, LBCs and Burpees broad jumps.
For the remaining time, we did two rounds of step ups, derkins, and dips followed by a lap around the parking lot. With two minutes left, we had time to burpee broad jump to the flag.

Great job men!

TClap |
0