Tag: Cakeboss

The Legend of Dora and the Burpee Hill

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WARMUP: SSH 25x, Imperial Walkers 10x, Hillbilly Walkers 10x, Peter Parker 10x, Merkins 10x, Honeymooner, Downward Dog

THE THANG:
To the hill for 11s: Bear crawl to the top for Burpees, run to the bottom for Squats
Mosey up to the Massey St parking lot.
DORA style workout – Count off into groups
100 Merkins, 200 Big Boys, & 300 squats per team. As the group completes the exercise, a pax runs down the hill and back. Swap out till all reps are done.
Run Back to COT

MARY: Jackknife sit-ups w/clap 10x, Flutters 15x, American Hammer 10x

ANNOUNCEMENTS: Dam to Dam, Volunteer Events, New accountability meeting once per month at Hanging with Stang

COT: Prayers for Grout’s wife and her family due to the loss of her mother-in-law.

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So Long, Farewell…….

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So Long, Farewell……

It was cold morning at Laces In as 6 PAX posted to say good bye to Laces In

Disclaimer was given and pain was promised.

Circle Up

All sets today will add to 22

22 SSH
22 Wind Mills

Mosey to Band lot

25 Yrd Line – 22 Mtn Climbers (2 Ct)
50 Yrd Line – 22 American Hammers(2Ct)
25 Yrd Line – 22 LBC
End Zone Yrd Line – 22 Hand Release Merkins

We did one set of 22 Flutters

Mosey to Back entrance

22 jump Squats

We moseyed back to hill by the stadium

Final Laces In sets ended with 3 rounds of 22 total reps

At the Bottom

4 – Burpees
5- Grave Diggers

Nerr to Top

6: Big Boy Sit Up
7: Box Cutters

Mosey back to COT

Prayers: For Health of our 2.0s

Come out to the new AO next Thursday at Gold Hill Middle School!

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Ring-O-Fire and Ice

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WARMUP: 10 SSH then mosey to field for 100 yard sprint and 100 yards of bear crawl
THE THANG: up and down the bleachers with a set of 15 dips at the end of each row, then to the hill for suicides, 5 burpees, 10 Merkins, 15 Big boys, 20 lunges (each leg) 25 squats, 20 Pull ups
MARY: Rebel merkins, upright flutters
ANNOUNCEMENTS: newsletter
COT: Shovel-flag hand off from Kaiser to Cousin Eddie

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8 Block’a

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THE THANG:
– Goal planning best practices: 12 week planning (goals into smaller chunks), S.M.A.R.T. goals, have an Idea-ation process (uninterrupted listing/brainstorming)

Word of Year:
– Think of past words
– Create a list before critiquing each word, categorize and rank

1st F Themes:
– # of posts this year
– Event(s) for year
– Time/count based goals, i.e. 4-min mile

2nd F Themes:
– QSource
– Passion… Church groups, F3 weekly meets, etc
– Event like a long golf weekend or camping
-Engaging pax you don’t know well
Set an EH’ing goal

3rd F Themes:
– 3rdF Thursdays
– Service-based project
– Join a Life Group (church)

Jester:
– What’s driving bad habits? Real Jester? “Onion” concept, keep peeling back layers
– Abstinence, i.e. quitting porn/booze
– Putting in guardrails, i.e. telling Shield Lock, avoiding situations

Mental Preparedness: Consistency, DRP, 3S2T

Improving Relationships: Consider 2nd F goals, Concentrica relationships

Advice to You get Self:
– Get a mentor
– Don’t procrastinate
– Don’t waste time wasted
-Learn to love unconditionally

COT: Prayer by the Boss of Cakes

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Warmer than Saturday!

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WARMUP:
25 – SSH
10 – Imperial Walkers
10 – Hillbilly Walkers
Plank
5 – Merkins
10 – Big Boy’s
15 – Squats
Mosey to Confederate St. across from the Police Station
5 – Merkins
10 – Big Boy’s
15 – Squats
Mosey down Confederate to intersection of Monroe
5 – Merkins
10 – Big Boy’s
15 – Squats
Mosey to Forrest St. then down to Acadamy St.
THE THANG: 4 Corners with Burpee’s in the middle
Goal: 10 Rounds Counting Down by 2’s
Corner #1 – Merkins
Round One: 20
Round Two: 18
Round Thee: keep counting down
Corner #2 – Mountain Climbers
Corners #3 – Squats
Corners #4 – Big Boy’s
MARY: Band Camp lead for 2 minutes
ANNOUNCEMENTS: D2D, D2D Bar
COT:

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Xmas Eve below Zero

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Some PAX ran the Clave Boss and then rolled out. Other PAX rolled in for only the workout. Some PAX did both.

Split quickly into 3 groups. Rebound, Sprocket, and Mark Twain each took a group through a warmup and then visited 3 stations. Double D, 38 Special, and Band Camp lead the PAX at each stations. It was too cold (11 degrees Fahrenheit with some biting wind) to vote on which station was the Ghost of Christmases Past, Present and Future (see we did work in a little Xmas theme)

38’s portion:

The Roshamburpee-fest
Demonstrated a roshamburpee (plank position, 1, 2, 3 shoot).
Assigned one PAX to the end of each of the concrete paths. Everyone will run up the concrete paths in succession (or do whatever) and challenge the guy stuck at the end with a roshamburpee.
Winner gets up and runs up to the next level to challenge the next PAX. Loser stays put and keeps plank (or just tries to keep warm). At the five minute mark called “Sudden Death!”. Everyone tries to do laps but they always challenge anyone they run by (passing challenges in progress) and basically it looks like a bunch of pool balls knocking into each other the whole way. A lot of burpees. A lot of laughs. A lot of running. A lot of fun

Double D’s portion:

Started with 10 burpees OYO.
Group then broke up into 3-5 pax.
1 pax runs to block does 1st exercise in red while others in group do exercise in green.
Cycle all pax in group through, then move to second set of exercises.

Exercises:
RED:
1.Blockees
2.Swings
3.Curls
4.OH Press
5.Rows
GREEN:
1.Squat
2.Clave Raise
3.Sumo Squat
4.Monkey Humpers
5.Lunges

We planked for 6 and a short msg. Then group moved on.

Band Camp’s Portion:
Buy in with 20 Bulgarian Split Squats each leg
Ran a version of Red Barchetta-style workout
Run down – exercises
Mosey back – 5 burpees in cadence
50 in cadence Mountain Climbers (cold hands)
49 in cadence Flutters
48 in cadence Squats
47 in cadence Merkins

COT – and to all a good night!

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Gusts 💨 of wind and pain at The Stockade

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WARMUP: mosey around Harris Teeter with stops for some exercise moves
5burpees – mosey
4 burpees- bear crawl
3 burpees- lunge walk
2 burpees- run backwards
1 burpee- mosey

THE THANG:
CakeBoss version of 12 days of Christmas was 12 exercises 12 reps each

4 corners has 3 exercises each
Do one exercise at each corner run to each pain station for 3 rounds which ended about 2mi
Exercises included the following
1. Apollo Onos
2. American Hammer
3. Dry docks
4. Peter Parkers
5. Freddy Mercury’s
6. Merkins
7. Jump squats
8. Sumo Squats
9. Lunges
10. Merkins
11. Diamond Merkins
12. Burpees

MARY:
Mosey to drive thru at drug store
10 LBCs
10 Merkins
10 dying cockroaches
10 Merkins
ANNOUNCEMENTS:
See newsletter
COT:
Do good and influence those around you

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Coming in Hot on a cold Tuesday morning

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WARMUP: laps until Q showed up
THE THANG:
Mosey to front of school
3 rounds of 10 dips, 10 Derkins, 10 squats
Mosey towards elementary school entrance
Run to 5 light poles and perform exercises
Round 1: 10 lunges each pole
Round 2: 10 Carolina dry dock
Round 3: 5 Weezy Jefferson’s
Round 4: 10 calf raises
Round 5: 10 diamond merkins
Round 6: 10 flutters

Mosey to back of school
Partner 1 runs across bridge and back Partner 2 exercise
1) LBCs
2) Merkins
3) Sumo Squats

Wall sit
PAX bear crawl
Wall sit
PAX 5 Merkins

Indian mosey back to COT
MARY:
ANNOUNCEMENTS:
Christmas Eve Clave Boss and Convergence Saturday 0630 wheels up

Dam2Dam- look it up

COT:
Lots of prayers and praises
Enjoy the moments and don’t get fought up in the complaints
Peace Joy and Love men!!

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12 days of painmas

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WARMUP: mosey to parking lot across the street for a circle and warm up exercises.

THE THANG: mosey more over to medical building and get going on the 12 days.  

Not moderate.  Good work put in. Fellowship was pretty quiet by about day 5.

Do day one, run around building.

Plank for 6.  

Do day two, day one then around the building, etc

1 Donkey Kick

2 WAM

3 Jumping Lunges

4 Merkins

5 Squats

6 Burpees

7 Bombjacks

8 Sumo Squats

9 CDD

10 Flutters IC

11 Monkey Humpers

12 Diamond Merkins

During Plank we got to hear about Pax fav Christmas gift memory as a kid.  Sounded like a lot of our folks were hitting the Sears catalog or the local KB Toy in the mall for the best stuff.  

Outside of Old Bay who got a dot matrix printer.  Prob from Radio Shack.  We are renaming him Tandy.

MARY:  no time for her.  It took all 45 to wrap the 12 days.  Site q was nervous we’d be late during run back.

ANNOUNCEMENTS:
COT:

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Oldie but goodie @ pantheon

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WARMUP: mosey to dumpster. SSH Merkins Moroccan night clubs plank stretching mosey back to front of school
THE THANG: 3 min of 3 exercises(10,15,20 reps) with burpee stack. Look it up. Merkins mtn climbers and shoulder taps then run to the little green boy. Round 2 squats monkey humpers and calf raises run again. Round 3 big boys American hammers flutters and reverse LBCs (ask Maximus)
Lastly a Dora with 100 merkins 200 squats and 300 reverse LBCs since everyone liked them.
MARY: not necessary when doing reverse LBCs
ANNOUNCEMENTS: read newsletter.
COT: prayers for marriages and those dealing with lost loved ones. 🙏

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