Tag: Bass-o-matic

Omaha, Omaha! These streets have no name.

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WARMUP:

Got the WOD inspiration from Florida Georgia line day before while working the BoFlex. Board of Pain w/ acrostic SIMPLE.

Decided rk take 1 of 2 routes, hit WEP, run laps starting from playground OR run to QT and instruct the 12 to use discretion to stop, wait for 6 and execute BOP.

Rolling in and catching an earful of healthy mumblechatter, decided neither. We will run randomly to dimmly lit parking lots and execute BOP.

Ran up to the old Kimbrells for a little warmup.

– Low slow squat with a jump at the end. @darkhelmet informed me that it was called a squat jump

– imperial walkers

– shoulder taps

– stretches

THE THANG:

An arbitrary count if 15 for each exercise.

Board of pain:

S Shoulder taps
I Irkins
M Monkey Humpers
P Plank Jax
L Lunges
E Burpees (burpee has an E in it)

Run to 1887 Brewery, BOP

Run to the government building on the left on way back, BOP.  After much debate, no one knew what building it was and we found ourselves back at Kimbrells.

By then we started to spread out, causing more chaos.

Run down, take left at Amor and hit parking lot on left, BOP.

Per Jihnny Utahs request, hit Litte Caesars, BOP.

Run past COT, on left side of street, hit parking lot with kong brick wall, BOP.

Head back to COT for some Mary.

ANNOUNCEMENTS:

Newsletter

COT:

Quoting ZBB “ I have everything I need, nothing that I dont” was a pleasant reminder on being content and thankful for your blessings. Happiness is fleeting but joy is eternal.

Rather quiet, everyone’s life must be perfect.

NMS

I explained this was a clear demonstration how not to Q a workout.

You need to be flexible and know your PAX but you must be able to articulate clearly amidst the chaos of the gloom especially with the strong mumbkechatter hell bent on throwing you off and distracting you.

I personally wouldn’t have it any other way and am thankful for the PAX that showed and their relentlessness. Blessed to have this brotherhood in my life and always am appreciative to serve at BP.

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Bass kickin at The Yard

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WARMUP: light stretching a mosey SSH Merkins IW plank Jax run up and down hill and back to the start
THE THANG: 10 stations adding an exercise at each station. A lap around the lot between stations. 10 reps each exercise. All in order: merkins, big boy sit-ups , squats, LBC, plank Jax, flutters, SSH, mtn climbers, American hammers, burpees. Finished right on time.
MARY: nada except twister trying to Q jack.
ANNOUNCEMENTS: John 15:5 what do you need to prune in order to create space for new growth.
COT: prayers for those Ill and people traveling.

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Not Naked, Not Afraid, Just a VQ with a Crew

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Slow Burn was smoldering this morning with 23 strong men choosing the gloom over the ‘sack & supporting YHC for my VQ! Some special guests were among the group: 2 PAX made the trek from Metro, and we welcomed our newest FNG (Cousin Eddie), EH’d by Rebel. Conditions were great – sky was clear & the rain last night cleaned the streets off for us, but also washed away my exercise notes from the curbs (lesson learned & more on that later)! It was the perfect setup for a VQ…

Started with the 5 Core Principles & Disclaimer, then got right to it.

WARMUP:
A short mosey around the parking lot
SSH x20
LSS x10
Alternating Lunges x10
Slooow Merkins (3-count down) x10
Imperial Walkers x10
Token Burpee x1

THE THANG:
Today was a somewhat of a hybrid of Pearls on a String / 11’s

Started at the 1st Street Light in front of Lowe’s Contractor Parking/Pickup
First “Pearls Set” was 10/ea: Merkins > LBC > Squats > Flutters > Big Boys > Plank Jacks
Then the “11’s Hybrid” component, which was 1x Flying Squirrel
Mosey up the road to the 3rd Street Light (back toward Empire Pizza)

Next was 9/ea of the Merks > LBC > Squats > Flutters > Big Boys > Plank Jacks
And 2x Flying Squirrels, then Mosey back to the 1st Street Light

Mosey & Repeat: 8/ea + 3, 7/ea + 4, etc. The exercises quickly moved from the main drive into the parking lot to get away from traffic. The last two rounds/sets were done in cadence – not just for my own accountability, but wanted everyone to finish together.

Short mosey back to the flag, where Mary joined us for the last 6’ish minutes. The unofficial total distance was just shy of 1.5mi (I haven’t yet joined the Strava cult).

I think the mumble chatter was good, though I was deaf to most of it as I was putting everything I had into calling exercises, trying to catch some breath in between, and pushing myself to just keep going!

Upon the clock striking 6am, the PAX graciously provided some feedback from the workout. I’ll remember to speak louder than what feels necessary (especially when in close proximity to a highway!), consult amazon to get my hands on some water-proof chalk (which sounds like it would be a parent’s nightmare… isn’t the fact that chalk doesn’t last is what makes it acceptable for the 2.0’s?!), and a Q should call an audible when needed & modify their own weinke to ensure the Q can complete it (I fumbled on completing the 9x Flying Squirrels, though I did pull it together & knocked out the last 10 when it was time)!

HUGE THANKS to Weezer – it was an incredible honor & privilege to have the opportunity to lead such an awesome group this morning. Huge shoutout & THANK YOU to Grizzly (my original EH’er) & WhatDid for making the early drive down from Metro (and THANKS to Shady for passing the note to them!). And another HUGE THANK YOU to all my PAX brothers who showed to know this morning. It was amazing having such a strong turnout! The support was more than humbling!

MARY: Yes

ANNOUNCEMENTS: Read your newsletter. 2nd F Lunch today (was today). F3 Dad’s this Saturday @ WEP.

COT: Praises & Prayers all around.

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Wannabe board of pain and a hill

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WARMUP:
dynamic warm up in the Church of God lot
1/2 high knees, jog it out, 1/2 butt kickers back, jog it out
10x shoulder taps, imperial walker, flutter
karaoke 1/2 and turn the other way 1/2
back with a shuffle same deal
10x merkins, hillbilly walker, dying cockroach
toy soldier down, windmill walker back
10x Travolta, LS Squat, LBC
bear crawl down, burpee broad jumps back
10x donkey kick, monkey humper, weezy jefferson

THE THANG:
Accumulating exercises at the bottom of the big hill, 3 burpees at the top, accumulater similar to BOP, all 15x
calf raise, ski abs, merkins, squats, LBCs, Carolina DD, american Hammer, Mahktar N’Diayes, jump squats, mt climbers
MY TAKE:
FNG Breakfast Club passed me on the hill 4-5 times, he’s a beast
Couples crushed it
Good to see Chicken Hawk
5 PAX in that 18 years +/-1 present and are a bit faster than the respectables
Great AO, many option, show up next week for Cake Boss

Looks like we made it,
Barry Manilow

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Rollin’ on the River

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WARMUP: Turn on your lights
THE THANG: Run, Walk or Ruck. Those doing the full 5 hit Harvest Pointe. Backdraft sweated out some extra Cabernet from Sunday night and YHC survived wearing mismatched shoes, a symptom of getting dressed in the dark so you don’t wake the M.
MARY: Turn off your lights
ANNOUNCEMENTS: Golf tournament. Next Monday Flight Plan will meet in adjacent parking lot behind Killingtons because Starbucks is being paved.
COT: Prayers for Backdraft’s in-laws the Williams in Covid quarantine in Italy; prayers for healing for Sugar Daddy’s back; prayers for recent graduates for smart decisions this summer and guidance as they enter life’s next challenges.

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Moderate is a state of mind

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WARMUP: 50% 60 yard runs from one end of the AO host parking lot to the other. After each run we performed SSH, Squats, Seal Jacks, Merkins, Peter Parkers, Parker Peters
THE THANG: We strolled over to another, smoother parking lot to endure the pain. Partnered up and gave the PAX 3 pain stations in the shape of a triangle with each pain station being about 30-40 yards apart. Merkin station, Squat Station, and Step-Up Station. Group that starts at the Merkin station performs 10 merkins and then travels to the next pain station to relieve the PAX. So forth and so on we went for 3 rounds.
Next we performed an Indian Bear Crawl for about 40 yards.
Followed that fun with a short ab lab: 20 – Gas Pumpers, 20 LBCs ( legs straight up in the air with arms reaching for feet when crunching ), & 20 Box Cutters.
Time to hit the legs again with some TUT – TimeUnderTension. Partner up again, partners have to complete a combined total of 100 lunges – 10 lunges for 5 sets. While one partner does a set of 10 lunges the other partner holds the Al Gore position, keep alternating until you reach the 100 rep count.
Followed that up with another ablab: 10 BigBoys, then go immediately into 10 Straight Leg Lifts, and then go immediately into 10 V-Ups.
Next up, more bear crawls with a Paula Abdul routine. Found a row of parking spaces about 15-20 spaces long. Pax start out bear crawling 2 lines, when reaching the 2nd line you perform 2 merkins, you then crawl bear back 1 line and perform 1 merkin. Keep going until you reach the end.
Last, but not least, you guys brag on your ‘running with pushups’. Well this group did Sprints with Pushups. 3 – 50 yard sprints – all out. As soon as PAX reached the other side we had to drop immediately and perform: 1st Sprint – 13 Merkins, 2nd Sprint 11 Merkins, 3rd Sprint 9 merkins. The plan was to do 4 sprints total but time ran out, which I’m glad because SmallWorld would have had to carry me back to COT.
MARY:
ANNOUNCEMENTS: Bethel Men’s Shelter on 6/9.
COT: Prayers for marriages, families going through transitions, ChangeOrders dad, and others. Question to the PAX in prayer – What are you pursuing? Thanks to SmallWorld for the opportunity to lead. Take care and God bless fellas.

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Some opted for the norm, some did not

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Disclaimer included the option of rucking or running on your own as is sometimes the norm but meet us back at 0600. The other option was to join me in running to the high school track, or so we thought. We made our way to the the stadium and saw that all access points were locked so we utilized the parking lot instead of the track. It wasn’t as good but it worked.
WARMUP: We ran
THE THANG: Cool run around the lot.
Fast run around the lot.
Cool run followed by a fast 2 laps.
Cool run followed by a fast 3 laps.
Cool run followed by a fast 4 laps.
Switch directions to run a lap then up the hill and down.
Again, run a lap but now, NUR up the hill and down.
Run another lap then up up and down.
Run back to COT. ~4.5mi
MARY: Sprinkled throughout.
ANNOUNCEMENTS:
COT:

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