Category: Bushwood

Countdown to Extinction

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WARMUP: motivator, IW, CP, WM.
THE THANG: Appetizer The-Violator to one end,  Cocaine-Bear-crawl back.

Thang#1: 1st  hill Dora: 1 pax jogs down, Nur Back to switch
• 50 Fisherman’s Calf Raises each
• 100 Merkins
• 200 Flutters
• 200 raise the roofs

#2:  clockwork inverted Rows – TRX 
1 pax Draws a card (five-K) -# = reps on TRX while everyone else follows a menu board AMRAP

Rest of pax does this….
Clubs: J-Q Seal Jacks, 
9-10-SSH, 
7-8-Smurf-Jacks, 
5-6-Bomb-Jacks 

Spades: 
J-Q-LBC’s, 
9-10-Gas-Pumpers, 
7-8-Big-Boiz
5-6-hello ladies

Hearts:
 J-Q-Flying Squirrels, 
9-10–Burpees
7-8-Kraken Burpees,
5-6-Calimari/Krakens

Diamonds: 
J-Q-good a.m., 
9-10 – calf raises,
7-8– Lt. Dan,
5-6-Lt. Dan-Ono

MARY: w/in Weinke
ANNOUNCEMENTS: read your newsletter, Bethel

COT: prayers lifted for safe travels, patience and presence with family, coping with aging loved ones.

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Almost 2 miles with sprints

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WARMUP: Mosey, karaoke
THE THANG: Sprints up the hill to Fort Mill Pkwy, 5 burpees at the top, then mosey down. Repeat 4-5 times.
Broad jumps in parking lot spaces. Nur back.
Merkins on merkins
Squats on squats
More sprints and more nurs

MARY: no
ANNOUNCEMENTS: yes
COT:

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A bunch of EMOMS and Gratitude

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Warmup:
SSH IC x 20
Windmill IC x 10
Seal Jack IC x 20
MNC IC x 20
Plank Jack IC X 15
Lap

Series of 3 10 minute Emom’s with 3 minutes of rest/recovery lap in-between

Emom 1
10 Burpees Every minute on the minute

Emom 2
15 Merkins 10 Squats 5 Diamond Merkins (dropped the diamonds after minute 5)

Emom 3
20 Flutters
10 Hello Dollys
20 Hammers
5 In and Outs

Retrun to COT

10 Peter Parkers IC

And then….5 Merkins…and then…5 merkins….and then…5 merkins…and then 5 merkins…and then 5 merkins

Close right at 6:00.

Message today was not feeling that we “Deserve/are owed” anything vs. feeling gratitude for what we are given. Message really hit because of how grateful everyone was for the 100 burpees to start things off.

Thanks to BC for the opportunity!

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Floats and Floaters

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In honor of the Catawba Ridge Marching Band participating in the 99th Annual Macy’s Thanksgiving Day Parade, 10 PAX did 99 reps of various exercises in the warm, wet morning. There was plenty of mumblechatter and sweat, along with a MILGA code brown (ask Birdcage). Here’s what we did:

Warm-Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 9 Windmills (IC)

The Thang

Mosey to lower entry road
– 15 Squats, Lap
– 15 Squats, 15 Merkins, Lap
– 15 Squats, 15 Merkins, 15 American Hammers, Lap
– 15 Squats, 15 Merkins, 15 American Hammers, 9 Burpees

Mosey to Gym Wall
– 15 Dirty Hook-ups (feet)
– 15 Wall LBCs
– 15 Dirty Hook-ups (hands)
– 15 Wall Lunges
– 15 Australian Mountain Climbers
– 15 Bomb Jacks
– 15 Ab Mat Sit-ups
– 9 Burpees

Mosey to Benches near cafeteria
– 15 Irkins, Lap
– 15 Irkins, 15 Dips, Lap
– 15 Irkins, 15 Dips, 15 Step-ups, Lap
– 15 Irkins, 15 Dips, 15 Step-ups, 9 Burpees

Mosey to COT
– 15 Alternating Shoulder Taps, Lap
– 15 Alternating Shoulder Taps, 15 Flutters, Lap
– 15 Alternating Shoulder Taps, 15 Flutters, 15 Calf Raises, Lap
– 15 Alternating Shoulder Taps, 15 Flutters, 15 Calf Raises, 9 Burpees

NMM
Most people face challenges every day. Some are easy to overcome while other times it feels like war. The enemy is all your doubts, all your fears, and the lie that you aren’t good enough to complete the mission. But don’t quit. Wake up, brush your teeth, make your bed, workout, shower, and just make it to lunch. Then, make it to dinner. Regardless of how bad the day was, there will be a new one tomorrow.

When you feel like quitting, which you will, do not quit right now, that’s emotion. Instead, say “I’ll quit tomorrow.” If you can keep quitting tomorrow, you can do anything. Don’t let the lies in your head stop you from achieving great things.

Aye!
IJ

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Family and service

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WARMUP: mosey around the parking lot, Carioke, toy solders and butt kickers. Windmills, Moroccan Night Clubs and merkins
THE THANG: Mosey to student parking lot. Sprints at 50% then 75%. Rinse and repeat for a total of 6 complete sprints. Mosey to the wall and do 10 muscle ups. Mosey to front of school. 15 dips and 20 back step lunches for total of 3 rounds. Mosey to side of school. At every brick pillar alternate between squats and merkins. Mode of transport is mosey but Band Camp insisted on Bear Crawling. Mosey to bus entrance. Break to hear the story of Naval ROTC instructor, Shawn Studley, and his wife Laura. She passed away at 1:18 pm on the afternoon of this day (11/19). Mosey to the hill outside the cafeteria. 10 back step lunges at the bottom, NUR up the hill and do 10 squats. Repeat for a total of 3 times. Mosey up the hill to COT. At every light pole, stop for a 10 count exercise for the abs. At COT do my hip thingy.
MARY:
ANNOUNCEMENTS:
COT: Pray for Shawn Studley and his family

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Golfing at Bushwood

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WARMUP:
– SSH
– Windmill
– Mosey towards the Fort Mill Pkwy entrance with the long hill
– Imperial Walkers
– Low Slow Squat
– Mosey to the top of the hill

THE THANG:
Since we were at Bushwood CC, YHC thought bringing out an oldie would be fun.

“9 Holes of Golf”
– Tee box = top of the hill
– Green = Island grass area at the bottom of the hill
– 2 Merkins at the top then run to the bottom
– 1 Burpee and run back to the top
– 4 Merkins at the top then run to the bottom
– 2 Burpee and run back to the top
– Continue until the last round is 18 merkins and 1 Burpee
– The hill is long and we covered close to 1.75 miles for this.

Line up on the guard rail for 4 Rounds
– 10 Dips
– Bear Crawl to the lane divider and Crawl Bear back

Mosey half way back up the hill to the entrance to student parking
– Nur to each light pole and complete 10 squats

Mosey back to the flag

MARY: (Round Robin)
– LBC
– Pistol Crunches
– BB Situps
– Maybe one more

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6-count Burpees in German

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WARMUP:
– SSH / WM / IW / running with burpees
THE THANG:
– JackWebb 1-4
– 4-corners: bells, blocks, wheels and sandbags (timer)
– brief broga
MARY:
– Thunderstruck the right way
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Needles, Blood, Beer oh my

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F2F final was very fluid and complimentary

WARMUP:
Mosey for 5 mins with exercise moves along the way
THE THANG:
Skate or Die led first with light poles and burpees, lunges, merkins, squats and SSHs

Cake Boss mosey to baseball stadium for dips and derkins while PAX ran up the wall and back
8 rounds
Mosey to parking lot and partner up
Partner does bombjacks and chases partner to next island then does squats

Back to Skate or Die for some moseying and core work

Back to CakeBoss for more partner routines including some long NURs

MARY: included
ANNOUNCEMENTS: Saturday is packed with activities
1) adopt highway trash pickup Harris street park
2) donate blood out at Massey
3) Beers for Beetus at print shop
COT:
Prayers for Skate or Die’s brother and family
Lots of other requests and praises as well

Be a Dad….its a great honor :muscle:

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Bushpit Dual Q (or Q Duel?)

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Rock, Scissors, Paper for who took the warmup: Birdcage won

WARMUP:
– Indian run

THE THANG:
OldBay Part 1:
Run to first of 4 cones set up to cover a large area for “Catch me if you can”. Pax partner up, size doesn’t matter. Partner 1 does stationary exercise while partner 2 does moving exercise (working their way around all 4 cones). Once P1 finishes stationary exercise, they run to catch P2 then flapjack. Continue until they’ve made it around all 4 cones.

Exercises:
10 merkins and butt kickers
3 burpees and high knees
10 mountain climbers and karaoke

Birdcage Part 1
All pax grab some curb for merkin and shimmy: one merkin, then use arms and legs to sideways step to the right. Repeat until complaints were high enough.

Shake it out and then flip to other side of curb for dip and shimmy.

Pax then had to get in 5 lines for sprints back and forth in front of the stadium entrance.

OldBay Part 2
Pax line up on curb facing open side of parking lot for broad jumps and merkins. Pax instructed to take 2 broad jumps and then do 2 merkins. Repeat until the other side of the parking lot was reached, keeping count of how many broad jumps it took them.
14 jumps was the fewest, so all pax had to do 14 burpees.

Pax then lined up arms-distance apart, then dropped to a plan for railroad tracks. The pax at the end of the plank line had to make their way to the from the line by jumping over each planked pax. They then planked at the front of the line. Done after 2 complete cycles. We had a few minutes left, so we did 5 6-count burpees to satisfy the brass at the workout.

Birdcage part 2
Worked our way back to the front of the stadium where we did suicides, stopping at every tree for 5 bombjacks…until we run out of time (or tree, in the case of a few pax)

MARY:
Just a few moments for a few exercises. Bandcamp managed to get 2 6-count burpees in, because only dozens before wasn’t enough.

Great work by all. Thanks for the opportunity to co-lead, Birdcage.

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Week 1 F2F October – Atlas & Sasquatch

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WARMUP: 5 min dynamic plank warm up with upward and downward dogs; then dynamic moving warm up with butt kick, high knees, toy soldiers, lunges, skips, side shuffles, cariocas, heel walk, toe walk, bunny hips, mosey
THE THANG: 10 mins with Atlas – mosey to long straigh away with 3 light poles – suicide run to light pole 1 5 merkins, NUR to start 10 squats,, run to light pole 2 then 5 merkins, NUR to start 10 squats, run to light pole 3 then 5 merkins, NUR to start 10 squats, MARY x90″

10 mins with Sasquatch – mosey to front of school, circle up – everyone plank and complete 5 reps of a plank or merkin exerxercise called by Q (exercises includedshoulder taps, parker peter, peter parker, plank jacks, merkins, diamond merkins, wide arm merkins) upward and downward dog variations were also completed as we awaited the return of the pax (see next line)- 1 pax exits the cirlce and runs approximaley 30 yrds to light pole and completes 3 burpees and return sto cicrle, tehn everyone does one burpee toegether, then next pax runs to aforemetnioned lightpole to complete burpees while the circled up planking pax are doing the aforementioned plank exercises followed by upwards and downward dog until that pax returns to the cirlce

10 mins with Atlas – INdian run to the somehwat grasssy fireld – last person in line does 5 swauts and then rusn to the front; from goal line of field, lunge 10 ards, complete 5 merkins, bear crawl 10 yds, complete 5 merkins and repeat that cycle until you get to the end of the other endzone, mary to finish that last 2 mins;

10 mins with Sasquatch – line up 2 by 2 with a similarly sized pax, mosey togther, stop and complete 5 partner merkins in cadence, continue to mosey 2 by 2 and then stop to perform partner resisted pushes about 20 yrdsand switch with your partner to return- 2 cycles of that completed; mosey back towards COT and stop on the grass to complete 10 sit up get ups on curb with partner helping to pull to stand and switch for other partner to complete 10 reps; return to COT
Per several pax, 2 miles wereecovered during the duration of the workout!
MARY: some was interspersed
ANNOUNCEMENTS: newletters weekly on Sunday
COT: Great start to week 1 of F2F at Bushwood

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