Category: Varsity

Butterflies 🦋 & bidets 🚽

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WARMUP: broga…I crushed it and didn’t use my sissy yoga mat which I guess is now frowned upon. Who knows but the stretching was wonderful.
THE THANG: short run Dora…about 50 yard run way down in the elementary parking lot. Partner up for 100 diamond merkins, 200 lunges, 300 double count flutters.

Headed over to the hill for 7s. Hand release merkins at the bottom, half way up the hill for CDD. Before we started, YHC asked how to balance servant leadership with frustration with patience with a little bit of perspective.

After 7s we headed to the pull up bars with under 5 min remaining.
– 1 pull-up, dangle for 10 seconds, then
– 2 pull-ups, dangle for 20 seconds, then
– 3 pull-ups, dangle for 30 seconds, then
-4 pull-ups, dangle for 40 seconds…
Body wash won and made it to 4 and 40! He gets to continue being site Q!
MARY: not today
ANNOUNCEMENTS: newsletter, Columbia 10 year, trash pick up, men’s shelter
COT: health, anniversary (BD!!), upcoming star course guys

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What Storm?

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Seven men decided to brave the storm for some boot and broga at Varsity this morning. Here’s what we did:

WarmUp

  • 10 Low Slow Squats (IC)
  • 10 Hillbilly Walkers (IC)
  • 10 Imperial Walkers (IC)
  • Mosey to the Front of the School

The Thang

Grab a bench

  • 10 Irkins (IC)
  • 10 Dips (IC)
  • 10 Situps (IC) w/ feet on the bench

Lap around the lot

  • 10 Derkins (IC)
  • 10 Side Tri Rise (IC)
  • 10 American Hammers (IC)

Lap around the lot

  • 10 Merkins (IC)
  • 10 Squats (IC)
  • 10 LBCs (IC)

Mosey to side entrance

  • 10 Diamond Merkins (IC)
  • 10 Steps Ups each leg
  • 10 Flutters (IC)

Mosey back to front entrance

  • 20 minutes of “I’m not a professional” broga

Mosey back to COT

NMM

Thank you for the opportunity to Q, Bodywash. I was pleasantly surprised with the turnout and pretty decent weather. We had some great conversation, a few laughs, and learned that Head Spin is a flexible dude. YHC and Ruby Slippers kept our head’s down out of fear of falling face first onto the pavement, unlike Bodywash how has great balance. Grout continues to crush it, Esso continues to make it look easy, and Tapout continues to have more energy than all others combined.

While standing in the COT today, the wind began to pick up. I couldn’t help but think of God’s presence in that moment. Often in the Old Testament, the Spirit of God is described as “wind” or “breath” (the Hebrew word Ruach). God’s Ruach is the source of life. My prayer for you today is that you will feel His Spirit and will be moved to act accordingly. Stay safe as Ian takes aim on the Carolinas. Focus on your faith and family and find time to enjoy the Ruach as it manifests in your life.

Aye!

Italian Job

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Crawling around Varsity

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WARMUP:
After a quick disclaimer and explanation of ignorance of site and Broga we moseyed over to where the lights were actually on. This way I could actually see who was there and to critique form.
Windmills, Slow Low Squats, Moroccan Night Clubs, Peter Parker, Seal Jacks. A little “stretching” was added to meet the BROGA standard.
THE THANG:
Started with some partner work:
5 Rounds (Moving across parking lot with partner to complete exercises)
10 Merkins then Bear Crawl across, 10 Jump Squats then lunge walk back, 20 Flutters. (Repeat)
Moseyed to nearby traffic circle. Bear crawl around.
Moseyed further away from AO to complete “Lazy DORA”
100 Merkins, 200 Squats, 300 Flutters
100 Merkins: Partner 1 started with 10 Merkins while partner 2 held plank (alternating holding plank and Merkiens until reach 100)
200 Squats: Partner 1 started with 20 squats while partner 2 held Al Gore (Alternating until 200)
300 Flutters: Partner 1 started with 30 Flutters (DC) while partner 2 held 6 inches (Alternating until 300)
Moseyed back to COT

MARY:
Not much…..did some basterized BROGA

ANNOUNCEMENTS:
Trash pick up
COT:
All shared what they were thankful for.

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30 min Dora then broga

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WARMUP: little mosey then some
SSH
HULA HOOPS
LOW SLOW SQUATS
MERKINS
then YHC took the opportunity to let some of the new faces I’d not recognized lead the PAX in some SSH. Yeah it wasn’t perfect but it got better and the importance of language was discussed. Great job BowWow and Marty Byrd. Thank you PAX for the constructive feedback in helping these men get some playing time in the arena.
THE THANG: Dora 1-2-3 as easy as can be.
Merkins
Squats
Crunches.
Other partner runs loop as timer.

Mosey back and Marty bird showed us he’s been paying attention in class with 10 text book SSH.
Finished in order to get in some much needed Broga.
Don’t know the names of the moves but Shield told stories about pigeons getting chased by rats the size of small wolves.
MARY: we planked for a min of gratitude
ANNOUNCEMENTS:
COT: prayers for family and healing of those sick.

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IronPax make-up day at NAFO

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WARMUP: Collecting the cinderblock from behind the ROTC building
THE THANG: Beatdown with Cindy! 45 minute AMRAP to smoke your triceps and destroy your lower back with a large cinderblock.
-Lots of rifle carries, uphill, both ways. Because… who doesn’t want a large chunk of concrete over their head as their arms start to weaken?
-All Pax became penitent men with multiple reps of We’re Not Worthy.
-It wasn’t leg day but we dropped it low with some goblet squats.
-30lbs of concreted never felt so good against the back of your head on the tricep extensions.
-Barely missed the boys on the downswing with some cinderblock swings.
-Took a rest from the pain by doing LOTS of curls at the top of the parking lot.
MARY: …had a little lamb
ANNOUNCEMENTS: None
COT: caught up with #ao-varsity for announcements and prayer

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Not the Burpee Beast, but…

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WARMUP:
Mosey to the front of the school for YHC’s V-broga Q.  ~10 mins, saved some time for the some additional broga at the end of the workout
THE THANG:
PAX asked to pair up at the bottom of the hill (exit road to Springfield Pkwy).  PAX 1 was the timer and ran a suicide of 3 light poles up the hill. PAX 2 completed AMRAP merkins during the run to/from light pole 1, squats during the run to pole 2, and big boy sit-ups during the run to pole 3.  Switch.  Rinse and repeat.

Next, we moved to the soccer field and found some tires, so we flipped them for a bit (2 flips of the tire per PAX then keep rotating through the line.  ~20yds down and back)

Then, lined up on the sideline of the field.  Burpee broad jump across the field, run up and down the staircase to no where 2x, then bear crawl across the field.  Some more bear crawls and some bomb jacks mixed in before finishing out the Thang with a few sprints, followed by some cool down broga.

MARY:
Nothing specific today, besides the big boys during the Thang!
ANNOUNCEMENTS:
10yr events, upcoming charity shoot, bourbon tasting…read your newsletter
COT: 7 HIM challenged themselves and got better today. Keep getting after it!

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Audible – because there are bars!

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WARMUP:
Mosey to elementary school and did the standard:
20 SSH IC
10 Windmills IC
15 LSS IC
15 MNC IC

THE THANG:
Because there are pull up bars, we did 11’s with merkins at bottom of hill and pull ups at the top. Some finished, some didn’t. All worked for the 30min BC.

Moseyed to track for broga. It was dark, which was beneficial. Cannot, with certainty, describe how this went.

MARY: who?

ANNOUNCEMENTS:
Iron Pax Challenge, 10 year events, read your newsletter.

COT:
Stays in COT.

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Cadence Burpees were a HIT!

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WARMUP: SSH, Windmills Merkins Squats Imperial Walkers
THE THANG: 4 Corners- Starfish w cadence Burpees, 100 yd Merkins and Jump squats every 10 yds. Finish on 50 yd line w flutters.
MARY: BROGA
ANNOUNCEMENTS: Community Svc events Mens Bethel Dinner / trash pick up and the CSAUP.
COT:

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Boot THEN Broga

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WARMUP: SSH, Peter Parker, Parker Peter, Plank Holds, Side Planks
THE THANG:
Mosey to elementary school horseshoe.
Use awning poles as markers.
Bear crawl, stop and do 2 merkins at each
Lunge walk, stop and do 2 squats at each
Crab walk, stop and do 1 burpee at each
Squat and lunge iso holds plus pulses

Mosey to pull up bars.
5 – 10 – 15 Pull Ups / Merkins / Squats
Mosey down to stop sign and back
AMRAP 10 Minutes

Broga for fifteen
Chair, breathing cues, boat, pigeon.

MARY: Who?
ANNOUNCEMENTS: 3 x Birthday Q at The Fort tomorrow!
COT: prayers for school picking back up, for our children to not be influenced by the wrong things.
For JB the AD at NaFo and his recovery from motorcycle accident.
Harry Carey’s 2.0 off to college – pray for he and his M as they deal with the change, too.

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The Merkabet

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WARMUP:
Broga warmup flow with Sasquatch
THE THANG:
20 Merkins, 10 BBS, 20 Squats at 10 lightpoles around the parking lot.
Total – 200 Merkins, 100 BBS, 200 Squats
(Regular, Diamond, Skinny, Wide, Staggered R, Staggered L, Right Arm Out, Left Arm Out, Carolina Dry Dock, Regular)
MARY:
ABC’s of Abs – On your 6/back spell out each capital letter of the alphabet with your legs) called out each letter around the group.
ANNOUNCEMENTS:
CSAUP
COT:
Sawdust flying to Brazil
Marty Birds son lost a tooth
Spectre clarity on home buying process

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