Kettle Bell Kards

WARMUP: SSH, Imperial Walkers, Little Baby Arm Circles, Cherry Pickers, Windmills
THE THANG: Dora The Explorer – 100-Merkins, 100-Big Boys, 100-Lunges – 100 yard mode of transport.
Deck of Pain – Kettle Bell Swings, KB Chest Press, KB Goblet Squats, KB Curls, Running on the 2.
MARY: NONE
ANNOUNCEMENTS: BBQ social at Blues Monday, Bourbon Tasting, Poker.
COT: Prayers for Long Duck. Great to see the HIM. Prayers for 🇮🇱.

TClap |
0

Deck of Pain with a Lake Wylie Bowl and Bounce crooked deck of cards

WARMUP: traditional – SSH , hillbil & imp walkers, broga
THE THANG: deck of pain / splint cards in half for 2 rounds. Rd 1) upper body R2) lower body and Mary
MARY: included in workout
ANNOUNCEMENTS: 200 pound sand bags are on sale
COT: message was preparation

TClap |
0

Lots of Reps

WARMUP: Mosey around parking lot. 25 ea SSH, 10 Imperial Walkers, 10 Hillbilly Walkers, 10 Goofballs

THE THANG:
#1 Dora
100 – Curls
200 – Squats
300 Bent Rows

#2 11’s
Chest Press
Tricep Extensions

MARY: 5 Burpees OYO , Flutters
ANNOUNCEMENTS: Prayers for Soup to Nuts Brother in Law
COT:

TClap |
0

Kriss Kross beatdown

Before starting I gave the standard disclaimer, but also proceeded to tell the Pax that we will be running backwards the entire workout which was also why I showed up with my shirt on backwards. Band Camp thought I just did that by mistake.

WARMUP:
Nur up to stop sign and did the following:
SSH
Windmill
Down dog, honeymooner
Merkins

Keep nuring down the hill toward pull up bars
Stopped again halfway down
Squats
Something else that I don’t remember

Stopped again at the bottom
Stretched out the arms
Moroccan Night Club
Nur

Pull-up bars are now locked up to my surprise so we modified thanks to Bobber. YHC decided we would just continue to make a large loop around the school stopping along the way to do the following exercises

5 burpees
10 LBCs
10 jump squats
10 merkins
7 leg raises
10 Dips

I believe we stopped 8 times completing all exercises each time.

This wasn’t the easiest thing to do especially the last two legs of the run. Pax covered over 1 mile all backwards. Good work men. Let’s see how we feel in the morning.

TClap |
0

Angry Runners

WARMUP: SSH, Windmills, Strawberry Pickers, Broga
THE THANG: Run through Massey Neighborhoods and trails; At completion of each mile, perform 10 Merkins, 10 Squats, and 10 Big Boy Sit Ups
MARY: 10 Merkins
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

TClap |
0

FORE!

WARMUP: Run to the golf course
THE THANG:
Start on #1
Tee boxes – 10 merkins
Greens – 15 squats, 20 LBCs

Most got through 6, some got 9 holes. All ran 3 miles.

MARY:
Run back to COT
ANNOUNCEMENTS:
Read your newsletter
COT:
Remember we aren’t promised another day. Love on your family even when it’s hard. Give grace even to those that show you no grace.

TClap |
0

Dealing out some Man Makers

WARMUP: The usual… SSH, various walkers, some nightclubs… all the fun stuff
THE THANG: Broke out a deck of cards, but I know Band Camp always complains about the low numbers being too easy so I modified the work to accommodate. I left swings off however, just to give him something to complain about…

Diamonds: Overhead Press (each arm)
Hearts: Squats
Spades: Lat Raises
Clubs: Curl (total not per arm)

Numbers 2-4 were man-makers instead of the above movement, and Aces were 1 man-maker followed by a lap around the lot

Made it through most of the deck. One lap and a few man-makers short of complete…

COT: thanks to all who joined me. Good times we’re had by all

TClap |
0

Tallawah the Bushwood

WARMUP: SSH, Merks, Squats. nightclubs, Dia Merks, Jump Squats,
THE THANG: Kettle bells – JackWebb style 1-7 rounds – Manmakers and Swings – 8-10 Thrust and Swings
Bootcamp – mosey with a ladder that started with Burps Donkey kicks dia Merks Bob Hurley Bigboys Shoulder taps
MARY: 3 mins of Mary
ANNOUNCEMENTS: blood drive , bethel men’s shelter, shield 5k, newsletter
COT: 👍🏻

TClap |
0

FOOPC at Bushwood 4 NextGen

The aim today was simple; remind men our mission never ends, what we PAX have is a gift to give, and looking around, there’s a legion of men we can give it to in order to amplify our impact and invigorate male community leadership in our very small corner of Fort Mill that has over 4,500 students.

We had an FNG (JCruises’) son with us., sophomore at Catawba Ridge Highschool, the NextGen.

Bandcamp had informed me of a region that starts its disclaimer by reciting our mission. That’s a best practice we should adopt to remind us why we are here. It’s even more critical when an FNG is present, you can get a good workout at numerous establishments including the comforts of your own home, what makes us different if it’s only a workout?

WARMUP: Run aimlessly to Forest Creek Middle School and do stuff while plotting a few tweaks to the weinke.

THE THANG: 5 stops was the plan with exercises in FOOPC order.

We commonly forget our 5 core principles or at least do not recall them in order (I still need to figure out why that may matter, but it does). We all love our acronyms; therefore, I dug deep into the exicon to arrange a workout based on FOOPC. I should of just asked @italianjob who quickly rattled off a number of exercises to pull from.

F – Free of charge
O – Open to all men
O – Held outdoors
P – Peer-led in a rotating fashion
C – Ends in COT

Stop 1

FCMS light posts 5,10,15,20,25
Flying Squirrel
One legged burpees
Peter Parker
CDDs

Stop 2: Omaha to basketball courts with gorilla walk merkin across the court.

Stop 3: Run to the student parking area, repeat FOOPC with a couple exercises swapped.

Stop 4: Wrap around to our favorite hill by the football field, and repeat FOOPC up light posts. While en route, heckled by our Weasel Shaker to lead from the front and our FNG is not breaking a sweat. I expected nothing less from the source.

Stop 5: Arriving to COT, called Captain Therkin Webb, a complicated webb you call in cadence. Took a couple of rounds but think we synced up to 5 rounds

1 – BBSU
1- American Hammer (4 count is 1)
4 – Merkins

Summary

I came in today with a lot on my mind; conviction about the NextGen, F3 in our community east of the peachstand, and feeling spicy that we’re not doing enough and can do better.

Honored to lead 13 PAX this morning, a responsibility I never take lightly. That number should be the bar here at Bushwood, and the majority should reside within 3 miles. It’s a crime against humanity to have less given the thousands of men in close proximity who may be a Sad Clown, need us to lean in and ignite them so that they may in turn perpetuate the cycle and cumulatively, have a broader impact than any one of us will ever have on our own. These men need us, our community needs us, and most importantly the next generation needs us.

Our mission is clear so do for one what you wish you could do for many.

TClap |
0