Tag: Bonsai

Everyone has a burden

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WARMUP: windmill, hula hoops, hoops hula, low slow squats
THE THANG: pick your poison from the junk in my truck. Head towards “the office* pull up bar location where each PAX did best attempt at pull ups while wearing a ruck. Every 5 mins or so we would pull an exercise out of the roller bag and perform before rotating to a new coupon. Noteworthy items were the meat hammer, and the worst pot of chili ever. Honorable mention to the mirror.
Finished the stroll through the woods with a death climb back up to Tega Cay Middle School parking lot where we quickly dropped the weights and shuffled to COT.
MARY: no time
ANNOUNCEMENTS: newsletter
COT: prayers for marriage and family members.
Check out the app “In love While Parenting”.

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Not-so-free Free Throws

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WARMUP:
– SSH
– Squat
– Cherry Picker
– Mountain Climbers
– Imperial walker
– Wind Mill

THE THANG 1:
Mosey to Bottom hill (entrance) to select a coupon
Exercise, sprint, plank, 6 inches, jog:
– 10 curls
– 10 curls, 10 overhead
– 10 curls, 10 overhead, 10 sqts
– 10 curls, 10 overhead, 10 sqts, 10 tri
– 10 overhead, 10 sqts, 10 triceps
– 10 sqts, 10 triceps
– 10 triceps

Railroad Tracks up hill to parking lot.

THE THANG 2:
Partner up for Catch Me If You Can:
– 20 SSH and toy soldiers
– 20 LBCs and lunges

THE THANG 3 – Team Free Throws
Pax split into 2 teams.
Alternating team members take a turn attempting a free throw.
Round 1
– Make it and the opposing team does 3 Bobby Hurleys.
– Miss it and the shooter’s team does 3 Bobby Hurleys while the shooter does 3 burpees.

Round 2 – We upped the stakes
– Make it and the opposing team does 3 burpees while the shooter’s team does 3 Bobby Hurleys
– Miss it and the shooter’s team does 3 burpees while the opposing team does 3 Bobby Hurleys

Between the 2 rounds (24 shots), only ONE was drained. Yikes.

MARY:
– American Hammers
– LBCs
– Chopsticks
– Rosalitas

Great work by all!

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Birthday Q Surprise

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WARMUP:
No idea. YHC showed up 15 mins late.
THE THANG:
When I showed up Cyclops has them running laps around the track With exercises after each lap.

Once YHC took over we did the following:
Moved over to the brick fence and did 5 press ups preceded by wall sits while each pax took turns running out to the light post and doing 2 burpees.
Then we repeated the press up on the wall for 5 more.

Next we moved down to the rock pole behind the school where we did the following with a large rock
4 man makers
13 curls
79 LBCs

Run to second light post

4 man makers
13 overhead press
79 SSH

Run to second light

4 man makers
13 chest press
23 squats

Mosey back toward COT
Stopped up by school for 10 Mike Tyson’s and 10 dirty Myrtles.

MARY:
No time left
ANNOUNCEMENTS:
Read newsletter
COT:

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Hold the Brook

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Ran down Holbrook and back. An honor to Q. L-Train, Funhouse, and Ranger Panties were #kings today.

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Varsity Football Prep work

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WARMUP:
Ran up to the band practice field where we did the following:
SSH, butt kickers, toy soldiers, windmill, morocco night club
THE THANG:
Using the football field we ran sprints increasing sprint distance after each down and back. First two was sprinting from 40 to 40, Next 30 to 30 20 to 20 and then all 100 yds.

Next we did hand release merkins every 10 yds increasing count each 10. Starting count was 1

Next exercise was squats. Starting count was 2

Last exercise was LBCs. Starting count was 3

Last 10 minutes we stretched because YHC about blew my hamstring during sprints.

MARY:

ANNOUNCEMENTS:
COT:

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Taking the Conga Line Through Life

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WARMUP: Bit of a mosey and short COP with mumblechatter from Bonsai on the Qs Disclaimer. No, it wasn’t perfect. It also wasn’t missed entirely (except you Bonsai).

THE THANG: Two sets of accumulator series 5x / 10x / 15x /20x / 25x with bear crawls or crawl bears in between. one series was all lower body, one all core. along the way we did a conga line mosey weaving through all the posts of the carpool awning at the school.

MESSAGE: Workout and message today were geared around life not moving in a straight line. it hasn’t for me in career, fitness, faith, marriage, finances, etc. there have been ups and downs and twists and turns. too often I fall into the trap of blaming myself or someone else for the downticks when in fact that’s just part of the journey. and in fact it’s those downticks when I have the most to learn and grow. so take the attitude about the #Suck from the Gloom and apply it to the #Suck in the rest of your life — Embrace It!

thanks for the invite Triple Lindy and the AKA spirit Funhouse and pax! always an honor to lead.

COT: It was Day 2 of AKA and we had a great showing and energy level. some new faces (FITS) and some welcome kotters (Naked and Afraid).

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Burpee 420 spring training – AKA in March

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WARMUP: SSH, wmills, tappy taps, merkins… ddogs to hmooners to arm raises – both arms, yes BOTH arms.
THE THANG: benchwork- step ups, derkins
A Sweetest 16s – burpee & sumo squat madness.
MARY: 3 minutes of Mary. Some held onto the ball until the buzzer
ANNOUNCEMENTS: AKA apparently started 3 days ago, even though we still have 2 days of March. read your newsletter
COT: yes

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AKA Day 3 – Beaker 1 Year

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BUY-IN:
100 KB swings. 3 burpees every time the bell touches the ground

THE THANG:
11’s
Goblet Squats and Burpees up the dirt hill. 1 Goblet squat at the bottom, 10 burpees at the top. 2 squats, 9 burpees etc.

Head over to the hill at the entrance of the parking lot. More 11’s.
10 lat pull-over(YouTube it for demo), 1 merkin at the top of the hill.
Didn’t finish because time was up.

MARY: None
ANNOUNCEMENTS: AKA continues, Q school.
COT:

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AKA Day 1

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WARMUP: Run from Earth Fare to end of Ben Casey Drive.
THE THANG: Complete 8 windmill merkins. Run through adjacent parking lot down to end of Patricia Lane. Complete 8 inch worm merkins. Run to end of Gold Hill Middle parking lot. Complete 8 curb burpees. Run back to Patricia Lane. Complete 8 inch worm merkins. Run back to Ben Casey Drive. Complete 8 windmill merkins. Repeat all of the above AMRAP until 5:57AM.
Run back to Earth Fare.
ANNOUNCEMENTS: I opened the newsletter at COT. Too many things happening to share… so read your newsletter!

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