Tag: Boss Hog

Speed kills at slow burn

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I think we had 16 PAX at slowburn at least that’s what Twister said in the video although I only counted 13.  We always round up.  With cooler temps and a lack of sleep it was a littler harder getting up and moving.  However I didn’t lack any energy based on some of the chatter from the PAX.

Had a brief disclaimer and intro and off we went on a full sprint mosey to the bottom parking lot.  Kicked things off with a little Broga to loosen up the joints.  It’s always a PAX pleaser to do some stretching before jumping into the mix.  We did a few cobra’s, upward/downward dogs and a my favorite pigeon stretch which is good for the buttox and hips.  We moved into a few warmups with SSH, windmills, overhead claps, Moroccan night clubs, Rinse repeat a few times.

On for another mosey to the back of Lowes where we started with dirkens, dips and squats with a nice bear crawl to follow.  Then I had the PAX pick 3 numbers between 1-20 for some self directed pain.  Merkins, shoulder taps, squats, and calf raises.  A few rounds of that with lunges and toy soldiers mixed in.

Off on another lightening speed mosey for a final wrap of four corners.  1.  Merkins, LBC’s, Squats 2.  CDD, calf raises, flutters 3. SSH Shoulder Taps LBC 4.  Mtn. Climbers, rosalitas and Freddie Mercurys.

Final jail break to wrap in COT.

Thanks for the opportunity Hootie!

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THE YARD does the STAR

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Context

Early Saturday AM Spitz headed to the barfatorium and wasn’t coming back so the word went out for a Q.  We hope that he is on the mend!!

The THANG

After a 5K pre-run (1 attendee) the PAX gathered for a pre-work disclaimer that included the idea that THE YARD  is moderate mostly because it is :50 long, but that moderation is also something that should be performed by each of the PAX, up or down depending upon a variety of mitigating factors.

The Warm Up:   Soccer Leg Sretches, Jog in Place with High Knees, Sun Salutation and Planks

Mosey to gate to gain access to football field

The PAX the committed to two rounds of a four corner star:

5 Burpees in the middle after each corner

Corner #1 High Knees in place, Merkins and LBC

Corner #2 LSS, Diamond Merkins and Flutters

Corner #3 Squats, CDD and Gas Pumpers

Corner #4 Imperial Walkers, WAM and Grave Diggers

Round #1:  15 reps, Round #2 10 reps

Mosey back to COT for :05 of mary.

 

AWESOME BY PRODUCT

Got to know Shield and Boss Hog much better!!

Announcements:  

THE YARD will move to 6:30 this coming Saturday.  In line with that, Q Source will be merging with the Q Source that follows WEP.

 

 

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Donkeys, Monkeys and Scorpions

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15 fit dudes and on the other end of the spectrum … YHC on Q

This will hurt me more than it hurts you …

Mosey and circle up
Imperial Walker x 15 IC
LBC x 15 IC
Side SH x 15 IC
Shoulder Taps x 15 IC
HB Walker x 15 IC
Dying Cockroach x 15 IC
Overhead Claps x 30 or so IC
Travolta x 15 IC
Low SS x 15
Freddie x 15 IC
Windmill x 10 IC
HR Merkins x 10

Mosey to the grass
Makhtar N Diayes x 10 IC
Kneetar N Diayes x 10 IC

Mosey back to the big lot for suicides
Donkey K x 10
Donkey K x 10, Monkey H x 10
Donkey K x 10, Monkey H x 10, Scorpion DD x 10
then
Hand Touch Squats x 10
Hand Touch Squats x 10, HR Merkins x 10
Hand Touch Squats x 10, HR Merkins x 10, OH Claps x 10 IC

Line up on the end of the lot, exercise across the lot, stationary exercise, across and back
Squat Walkers, Carolina DD x 10 IC
Windmill Walkers, OH Claps x 20 or so IC
Karaoke L, Scorpion DD x 10 IC
Karaoke R, Morrocan NC x 15 or so IC
Toy Soldier, Shoulder Tap x 10 IC
Soccer Knees Out, OH Claps x 20 IC
Power Skip, Travolta x 10 IC
Bear Crawl, Morroccan NC x 15 or so IC

This again … suicides
Donkey K x 10
Donkey K x 10, Monkey H x 10
Donkey K x 10, Monkey H x 10, 10 x Scorpion DD

Calf Raises, 15 forward, 15 toes in, 15 toes out

To the grass for Jack Webb to 7 x 28

Back to COT

Looks like we made it,

Barry Manilow

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Uno – Drop Thrill Rules – At Footloose

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This morning rolled around yet another sweaty July day and twelve card sharks showed up to see what YHC had to deal out.

With a Uno-inspired beatdown, that started a few months back because of something 3D came up with Tomahawk for bells, I modified and brought my own version sans bells.

Unfortunately for Destiny, I don’t always follow the rules when it comes to games but I also take feedback from the pax, to the detriment  maybe of the pax.  *cough burpees*

So similar to a game of Uno, each pax gets seven cards to start, and you play your cards similar to Uno but the card determines your exercise.  So choose wisely.  Zero is the exception, being that a zero equals ten in this game of Uno. So that, a two card is two of that exercise.

Otherwise this was the thang:

Blue = Merkins
Green = LBCs
Yellow = Squats
Red = Lunges
Skip = Run a lap
+2 = Do two of each of the four exercises
+4 = Do four of each of the four exercises
Reverse – Repeat the last exercise, but continue going the same direction around the circle.
Wild =  Perform four of each of the four exercises and next pax changes the color.

The pax decided they wanted burpees, so if you didn’t have a matching card, then you had to draw a card from the deck, the pax had to perform five burpees, and perform whatever exercise was drawn from the deck.  That wasn’t my idea, but I like it. Also, Beacon shuffled the deck, so you can blame him for the order of cards.

Unlike a true Uno, there was no winner, we were all winners.

Like with the burpees, when one pax or member of society falls short (or doesn’t have the required card in this case) it affects us all.  Sin is the same way.  Sin may be performed in private, but it will eventually effect not only yourself, your family, your community and so on.  Live each day with purpose and strive to live third.

Thanks for the opportunity to lead this morning.  I hope you got  your money’s worth.

DT out.

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Remember your #

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Another saucy morning for the PAX at footloose.  Slight mumble chatter as YHC assessed the group.  I had a plan but could I pull it off was the question.  Gave a brief intro and disclaimer and we were off for our 5 second mosey which caught everyone off guard.  Mental preparedness is key.  We started out with…yep you guessed it Broga.  Thanks to Sasquatches excellent training I learned a few things over the last couple of years on Broga.  Threw in a few other warmup items like windmills, SSH, blah blah blah.

On to the meat and potatoes.  First order of business was to assign a number to each PAX and an exercise which went fairly well considering a bunch of dudes early in the gloom.  Kicker was if they forgot their number or exercise we’d do burpees.  I don’t think we did any surprisingly enough.

Off to our first location down by Ft. Mill COG.  Plan was to start at #1 and go through 13.  PAX with number would run up and down the stairs while rest of PAX did exercise.  Simple enough.

Imperial Walkers, Cherry Pickers, Merkins, LBC’s, Calf Raises, Carolina Dry Docks, Flutters, Squats,
Shoulder Taps, Mountain Climbers, American Hammers, Seal Jacks, Freddy Mercury.

Off to another set of stairs where we rinsed and repeated again.  Ran back to Shovel Flag for 1 more round to finish up with COT.

Thanks Beacon for the opportunity.

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Like a Tapas Restaurant ?

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Long Shanks and Spud did not even break a sweat, and I was spent.

Appearances by Jonah Hill and Matt Foley … and so it goes …

Mosey to Empire Pizza parking lot
Dynamic warm-up back and forth across the lot …
butt kickers, high knees, squat walkers, toy soldier, karaoke R, karaoke L, windmill walkers, knees to chest, soccer knees out, soccer knees in, bear crawl, power skip, 50%, 75%, 100%, Jonah Hill (3 broad jumps then 3 merkins x 7 times)

Circle Up
overhead claps x 25, LBCs x 15 LS squat x 15, travolta x 10, Mor NC x 25, dying cockroach x 15, stationary lunge x 15 each, shoulder tap x 10, overhead claps x 25, freddie x 15, monkey humpers x 15, mahktar n’diayes x 10, Mor NC x 25, HR merkins x 10, imp walker x 15, donkey kick x 10, over head claps x 25, heels to heaven x 10, hillbilly walker x 15, carolina DD x 10, Matt Foley (animated squats/dying cockroach, 1/4, 2/8, 3/12, 4/16, 5/20)

Modified Suicides
round 1: bear crawl to first stop, 5 burpees, bear crawl, 5 burpees, 10 merkins, bear crawl, 5 burpees, 10 merkins, 15 donkey kicks
round 2: 5 bombjacks, 5 bombjacks, 10 double shoulder taps, 5 bombjacks, 10 double shoulder taps, 15 jum squats

Circle Up
richard simmons x 15, LBC x 15, weed pullers x 15, SSH x 10

Thanks for the opportunity to lead Hootie!

Looks like we made it,
Barry Manilow

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Dancin’ at the Ballroom with the topic of Mentorship

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10 bootcampers and 2 runners for a total of 12 got out of the fart sack to get better.  This morning all three Fs were in action to get better.  This morning we focused the conversation on one area which included the theme of mentorship. Discussion included:
  • Recognition that we have something to offer and we have to resist the idea that we don’t or we don’t have time.
  • Quickbooks suggest a great read “As Iron Sharpens Iron” which is a book split between the mentors and menthe’s perspective
  • We recognized the mentors show up and don’t have to be there which makes them special (unlike a parent that is always there… from a child’s perspective
Before we launched we did a little stretching… Broga Style
Mosey up the parking lot a few meters and lined up in three lines for some back and forth with run, power skip, side shuffle while the line is doing squats, mountain climbers, SSH.
Mosey to Football field to celebrate the the 28th day of the month.
  • 5 yard increments 1,2,3…reps up to 28
  • Bear crawl between 5s all the way down the field and back
  • Exercises CDDs, Squats, Seal Claps
  • Run after each cycle back to end zone and back
Mosey to wall for wall work
5 min of MARY
It was an honor to lead
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