Tag: Bam Bam

Not-erate Yard Work

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WARMUP: 10 each

  • SSH
  • Moroccans
  • Cherry Pickers
  • Windmills
  • Flying Squirrels

Mosey on track doing:

  • Butt kickers
  • High knees
  • Karaoke
  • Toy Soldier
  • Lunge
  • Burpee broad jumps (~10)
  • Bear crawl

THE THANG:
Goal was 3 rounds, most PAX between 2-3 done.

Station 1 – 20 each

  • Merkins
  • Scorpion Dry Docks (switch half way)
  • Shoulder Taps (both = 1)

Station 2 – 30 each

  • LBCs
  • Fluttahs (both = 1)
  • Box Cuttahs

Station 3 – 40 each

  • Mtn Climbers
  • Peter Parkers
  • Plank Jacks

Station 4 – 50 each

  • Squats
  • Calf Raises
  • Bomb Jacks

MARY:
Throughout

ANNOUNCEMENTS:
Bethel, stuff the bus

COT:
Kids back to school / leaving the nest, family members health.

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Coupon at the Yard

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WARMUP:

  • SSH
  • Windmill
  • Moroccan Night Club
  • Cherri Picker
  • Imperial Walker

THE THANG:
Station 1
Thrusters

Situp with Overhead Press

Side Straddle Hop

Overhead Press

Tricep Curls

Jog to next station

Question:
o Good experience from this week?

Station 2
Wide Arm Merkins

Heels to Heaven

Side Straddle Hop

Mountain Climbers

Shoulder Taps

Lunge walk to next station

Question:
o How can you help your M this weekend?

Station 3
Squats

Lunges

Side Straddle Hop

LBC

Flutter Kicks

Jog to next station

Question:
o Improvement you want to make before the end of the year?

Station 4
Jump Squats

Side Lunges

Side Straddle Hop

Big Boy Situps

Flutter Kicks

Jog to next station

Question:
Favorite TV show / Movie?

MARY:
ANNOUNCEMENTS:
COT:

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Round About

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WARMUP: Yea, interspersed with burpees
THE THANG: A bit ADHD

  • 7s on the hill behind sugar creek
  • merkins, squats, and bulgarian split squats in front of the school
  • bear crawl the front wall of the elementary school with a merkin at each window
  • pistol squat w/ leg raise behind the school
  • Cinder blocks and the pull-up bar
  • 5 called pull-ups
  • 10 deadman to barbarian with the block
  • 5 oyo pull-ups and knees to chest
  • 10 thrusters
  • 5 oyo pull-ups and toes to bar
  • 10 deck squats with the block
  • Some mary

ANNOUNCEMENTS: newsletter
COT: was held, but often my tongue is not held in check. So, I brought that up.

Eggo seemed tired
Splinter modified the workout to walk around wearing his wife's weighted vest. Must be close to getting back from injury

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VQ with the Deck of Pain

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This was Eggo's VQ and he gave the disclaimer that he was not a professional but looking forward to it.
WARMUP: Windmills, SSH, Imperial Walkers, Moroccan Nightclubs, Strawberry Pickers
THE THANG: DECK OF PAIN
Diamonds- Merkins
Hearts- Chest Press
Spades- Squats with block
Clubs- Curls
Jacks were 11, Queens 12, Kings 13, Aces 14, and Jokers 15 burpees
MARY: Flutters
ANNOUNCEMENTS: Read your newsletter.
COT: What happens in COT stays in COT.

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Decisions

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Five guys (including FNG “Trash Panda”) put in 45 minutes of work this morning. YHC joined them for the last 34. Here’s what we did.

The Thang

  • 10 Goblet Squats
  • 10 Curls
  • 10 Calf Raises
  • 10 American Hammers
  • 10 Skull Crushers
  • 10 Flutters with a Press
  • 10 Pull Throughs
  • 10 KB Swings
  • 10 Walking Lunges
  • 10 John Deeres
  • 10 Simbas
  • 10 Manmakers
  • Short Mosey
  • Repeat with 15 reps, then 20, then 5

NMM
Every day presents different challenges. Will you rise or fall? What decisions will you make?

I woke up this morning at 5:07. The workout I was supposed to lead started at 5:15. I live 8 minutes from the AO. I had a decision to make: hurry out the door or pass my responsibilities to someone else. But Maximus reminded us this morning that society wants to push us to the sidelines. They say we shouldn’t get involved – let someone else take charge. But that’s not our calling. Our mission is to invigorate male community leadership and I can’t do that from my bed. So I did what I was supposed to do, albeit in was 11 minutes late. Late is better than never.

Thank you Bam Bam for taking charge in my absence. I owe you 11 minutes.

Aye!
Italian Job

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Gam Guillotine Redux

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This BB is going to be easy, at least for the workout part. In honor of the 10th anniversary of my first F3 workout – 6/29/2016 at Pantheon with Jekyll on Q – I decided to recreate his Q nearly verbatim. I was able to find his original back blast. This is yet ANOTHER reason to do these things!!
WARMUP:
Mosey around the lower parking lot, then circle up near COT for the following:

  • 20 SSH
  • 10 WM
  • 15 IW
  • 20 MNC
  • 10 strawberry pickers

Then mosey over to the top of the hill on the roadway next to the USMC JROTC building.
THE THANG:
Gam Guillotine
Start at the top of the hill.
Round 1
5 squats, run to stop sign at bottom, then do 5 jump squats. 1 round is up and back. Do 5 rounds total. Ended up back up at the top.
Lungewalked 1/2 way down, crabwalk 1/2 way down. NUR back up the hill to start.
Round 2
5 lunges each leg, then run down to bottom, then 5 Mary Catherines each leg (or 5 jump squats each leg). Do 5 rounds total. Ended up back at the top of the hill.
Round 3
Jack webbs. 1 Merkin, then 4 overhead claps. 10 rounds total, to where we did 10 merkins, 40 OH claps last round.
Back to COT.
>> It was just as horrible today as it was 10 years ago, and it hurt ALOT back then. Back then we ran 'the camelback' portion of the path to heart attack hill in Tega Cay, a short section less than 1/10th a mile but had 12-15% grade. I remember almost passing out on round 8 of the hill. This time we had only 5-7% grade and it was still nasty.
MARY:
We got back to COT with enough time to knock out 20 flutters (2 ct), that's it. Time's up.
ANNOUNCEMENTS:
Alot going on. Read the newsletter, get involved. If you do not see something in the newsletter or hear in the COTs that you want to push, then push it, lead it. Invigorate your male community leadership.
COT:
Alot lifted up. Welcome back Tang!

Thanks for the opportunity to lead.
Blessings and SYITG,
-NASA

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Starfish

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WARMUP: 20 SSH
Mosey down the path to Harris Street Park / Basketball Court
THE THANG:
Starfish: on basketball court
20 Merkins on corner
Run to center and do 2 burpees
20 Mountain Climbers
Run to center and do 2 burpees
20 Big Boys
Run to center and do 2 burpees
20 Squats
Run to center and do 2 burpees
10 round and drop reps by two each time

Rank up Harris to COT
Did EMOM
1 lap & 15 SSH’s for 10 rounds / minutes
MARY: 3 minutes: American Hammers, Flutters,
ANNOUNCEMENTS:
COT:

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Oh FNG where art thou?

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WARMUP:
SSH
IMPERIAL WALKERS
HILLBILLY WALKERS
WINDMILLS
DOWN DOG
HONEYMOONER

THE THANG:
PYRAMID. 1st exercise, 1st 2nd and so on to the top. Then come back down, taking off the top exercise each round.
10. Tricep extensions.
15 curls. 15 each side or 30 double. We modified to 15 double
20. Clean and press. 10 each side.
25 squats
30 kettlebell swings
35 flutter press
40 lunges 20 each side
45 calf raises
50 Turkish get ups 25 each side

We got through 40 lunges. Just did 45 calf raises and then two Turkish get ups each side.
MARY:
ANNOUNCEMENTS:
Bethel man shelter needs volunteers for food. July will likely be a low participation month due to the holiday if you’re around, please help especially with food
COT:
Prayers for families mourning the loss of loved ones. Praises for elderly family that are still getting around and prayers for those that aren’t

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CVS, Walgreens..What’s the difference? 2 miles

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WARMUP: Headed over to Walgreens for typical warm-ups (SSHs, WMs, IWs, CPs). Next we partnered up for a DORA (Merkins, Squats, LBCs). In error, I said for partner 2 to run around CVS which is 2 miles away. After the awkward silence, I quickly corrected myself and said Walgreens.
Next we moseyed to the wall behind the oil service place. Same partners, one ran around the building while the other performed an exercise (Step ups, Dips, Erkins)
I traveled to the back of Harris Teeter for wall sits. Pax on each end bear crawled out to the curb, 5 merkins, crawl bear back. Next round, lunge walk, squat, reverse lunge. We got to experience the aromatic scents of the trash barrel bottom.
We made our way to the front parking lot. Back to the partner exercises. Each team grabbed a boulder, +2 squat thrusters at each parking space line. Partner 2 ran to the second light pole and back. Each team finished at the 20 thruster mark.
Back to COT

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