Tag: Bonsai

Roots

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Swampy Soup conditions were no match for 17 men to do the harder thing by launching from startex and heading into the #gloom. And when I say #gloom, I mean original AO, full grass, dirty, immersion. *just want to add that it makes me so happy to see Bojangles out with us again. pretty close to an OG and a strong leader. 2.0 Jackalope falling right in and establishing his own path too. Very cool. Cousin Eddie Accelerating, Bobber has the gift of gab, and Grout is a silent killer.
WARMUP: Full COP with SSH, IW, Merkins, Windmills, overhead claps.
THE THANG:
1. head to hill for Jacobs ladder (7) with Donkey Kicks and Bombjacks
2. Playground- Partner up for lap around playground while partner does pull ups till return. Flapjack. Rinse/Repeat
3. Partner Derkins/Dip. P1 hold plank, P2 does exercise on back of P1. 10 reps. flapjack; Rinse/Repeat
4. Pike Place Muscle ups and wall sits. Extra credit for IJ, Bandcamp and Funhouse for heading after the #monster
MARY: LBC, Rosalita, Hello Dolly, American Hammers, V- Up
ANNOUNCEMENTS: Stuff the bus, 10 year coming up
COT: Praise for Kermit’s new job. Bonsai’s leadership, and a few prayers for YHC Rhinoplasty

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Flash WOD

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WARMUP: no warm up
THE THANG:

With ruck on, 5 rounds:
20 high knees
10 Squats
10 Lunges
20 calf raises
10 Merkins
10 Mtn climbers

We had 15 minutes to spare so we did 2 more laps around and 5 minutes of broga led by @cobrakai.

Run/shuffle/ruck one lap after each circuit. Everyone except @slapshot rucked the miles, he run them and completed 8 rounds I think.

Great turn out for Chupacabra and Stockade.
Tinsel out…

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We Went Bass Fishin’

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WARMUP: Discussed the route, got a head count. It was… poorly understood.
THE THANG: Old Kingsley loop over to Bob Jones stadium for some hill repeats, then back through the old Kingsley loop for 2.5 miles and 20 minutes of hills.
ANNOUNCEMENTS: Get your 10 year gear, Stuff the Bus.
COT: Bass-O went off the beaten path and was MIA until Vuvu went fishing and came back just in time for Boss Hogg closing us out in prayer.

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Tanknation at the ballroom

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WARMUP: Broga, SSH, IW, Windmills, dips, derkins, mosey
THE THANG: 10 signs with exercises on them. Each increments by 1 exercise. Do a sign then a lap. 10 ea. Merkins, big boys, squats, plank jacks, LBCs, Mtn climbers, SSH, flutters, American hammers, burpees. See yard backblast for more derails
MARY: Rebel led
ANNOUNCEMENTS: read newsletter.
COT: prayers

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Tabata at the Hive

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WARMUP:
The normal stuff
SSH, windmills, stretching, yoga
THE THANG:
Tabata 3 rounds per exercise, 10 exercises
After 3 rounds run to traffic circle and back
Move to next exercise

Dead lift
Ground to overhead
Uhauls
Skull crushers
LBCs
Squats
One leg dead lift
Merkin – alt hand on bell
Swings
Plank – lat pulls

MARY:
ANNOUNCEMENTS:
Stuff the Bus signups
Blood drive
F3 dads camp

COT:
Quack – son preparing to go off to school
Kermit – patience and direction with job
Bonsai – safe travels and be in the moment

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We’re up to 52 states

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WARMUP: short run followed up by SSH, windmills (for trucker), real sumo squats, more running to the church where we did merkin, honeymooner, downward dog, mountain climber
THE THANG: We started out in the parking lot by the church where we ran to the end, did exercises, then back. 4 total sets (total 100 exercises each). Round 1: 25 merkins, 25 squats, 25 flutters.
Round 2: ran to the church circle and back to the middle of the entrance; 25 CDD, 25 lunges, 25 Freddy mercury…total 100.
Round 3: ran to the back of the Italian ice place and mixed it up. 5 each of wide arm, ranger, diamond merkins; 10 each of out/regular/in calf raises, 25 LBCs – 4x sets.
MARY: American hammer (because we’re in America!!), protractor, WW2 sit-ups
ANNOUNCEMENTS: blood drive and read your newsletter
COT: Truckers brother in law, Bonsai going in for annual heart check up, marriages

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BAOPS worthy – don’t do easy

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WARMUP: Run to the back of the fields 5 burpees, windmills (for trucker), 4 burpees, low slow squats finishing to peoples chair while doing Moroccan night clubs. Mosey to pull up bars. Plank while each pax did 1 pull up (for trucker). Mosey to hole #2
THE THANG: the intention was to play 9 holes of golf. Squats at the tee box followed by burpees at the green rinsing and repeating over 8 rounds and a grand total of 72 each. On the first round – halfway to the green, the golf course staff had other plans and firmly asked that we leave the course. So……we played 9 holes of golf in the street taking our ball, squats and burpees elsewhere. We also did 10 double count monkey humpers in cadence facing the golf course access road. 30 ish minutes and two ten counts later we were complete with a total of 72 squats, 72 burpees, some running of hills in between and on to part two – four corners.

Part two – this looked much better on paper. Goal was 4 rounds. We got to 2 rounds before the clock demanded a return to COT.

Corner 1 – 7 krakens, 2 hand release merkins, 22 lunges (11 per leg). Crawl bear to corner 2

Corner 2 – 7 diamond merkins, 2 krakens, 22 squats – run to corner 3

Corner 3 – 7 merkins, 2 diamond merkins, 22 monkey humpers, bear crawl to corner 4

Corner 4 – 7 burpees, 2 squats, 22 wide arm merkins

Time was called at 0725 when Maximus and Vuvu rolled in from a long hilly 9 plus mile BRR training run to join us for……

MARY: 5 minutes of stretching – desperately needed and welcomed by all.

ANNOUNCEMENTS: 10 year anniversary is coming. Events running the week of 9/10 to 9/17. Get your hall passes in order.

COT: Praise for Bonsai’s two year anniversary of recovery from heart episode. Praise for the men of The Fort and prayers for continued discernment and patience in our homes and within our concentrica.

NMM: When we were asked to leave the golf course 10 minutes into the workout, the plan had to change. For the unprepared leader an event like that may have brought about a circumstance for which they weren’t prepared. Fortunately, for us, we are surrounded by HIM who help us know that remaining prepared and modifying for the unexpected is part of being the leaders we are called to be in our communities, workplace, and in our homes.

So…..always be ready for the expected, but prepare for the unexpected. Good reminders of that faced us in a small way this morning.

It’s always a privilege to lead at BAOPS – the site of YHC’s EH eight years ago. Great work by all pax this morning on a sticky and humid Saturday. Thanks to Skipper for the opportunity. Until next time……

Honored,
Cyclops

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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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Board of Pain

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The Thang:
Finish each exercise before moving on to the next. In between, complete a recovery run. Normally, distance is 1/4 mile.

§Burpees – 100
§ Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
§ Ski Abs – 100
§ Merkins – 100
§ Deep Squats – 100
§ LBCs – 200 (beaker – 200)
Carolina dry docks – 100 (Cheddar, Shady, Funhouse, NASA – 100)
§ American Hammers –100 (yard sale – 100)
§Mac Tar Jai– 100 (Double D – 12, Bonsai – 35, Happy Hour – 40, Imagineer and Cohiba – 100)
§ Jump Squats – 100 – (Fish Sticks – 80)
§ Mountain Climbers – 100
§ Shoulder Raises – 200
§ Mary Catherines – 100
§ Hello Dolly – 200
§ Wide Arm Merkins – 100
§ Squat Jacks – 100
§ Nippler– 100
§ Burpees – 100

Shout out to the originator, Jekyll. He started this many years ago. Each week during the month of June, he would q this workout at Laces. Pax would show each week trying to get better each week.

I have a love hate relationship with this workout.
1. First workout I posted to in the Fort (many yrs ago)
2. 2nd workout I brought Shady to. He hated me for a few days after
3. First workout I q’d after my heart attack (2 yrs ago). The one and only time I believe Pax allowed the Q to clipboard Q.

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