Tag: JCruise

Anchor Bar’s LADDER of PAIN

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WARMUP: Five rounds of 5x IC SSH followed by 2 Burpees OYO.
THE THANG: Anchor Bar’s (Rock Region) LADDER OF PAIN. Do the first exercise, run to designated spot and back. Then do first and second exercises, run out and back. Then do first, second, and third exercises, etc.

Exercises:
1) 1 Burpee
2) 3 Big Boys
3) 6 Shoulder Taps
4) 10 Flutters
5) 15 Merkins
6) 21 Freddies
7) 28 Dry Docks
8) 36 LBC’s
9) 45 Overhead Claps
10) 55 Squats
11) 66 Baby Arm Circles
12) 78 Monkey Humpers
13) 91 Moroccan Nightclubs
14) 105 Calf Raises
15) 120 Overhead Presses

MARY: F3 is for men only
ANNOUNCEMENTS: Read ya newsletter
COT: Prayers and praises lifted

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Crawling in the Bushwood

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Chilly low 20s morning.

Haven’t been to a true bootcamp in a while, let alone Q one – knew it might get interesting.

Decent amount of cars pulling in as I was on other side of parking lot scribbling exercises on the asphalt. When I wandered over to CoT area, I realized I knew almost no one (reason 1 not to take too much time away – miss out on meeting new PAX).

Warmup consisted of a mosey along the street behind school and then plank for 6. circled up. Fogerty was hyping up all the upcoming VQs from the PAX there this morning so YHC asked if any of them wanted to practice some cadence calling for a few warmup exercises. Bubbles and JCruise politely declined. Time Machine (not yet lined up for his VQ – hint hint site Qs) stepped up to the plate and led us through Windmills, SSH, and Hillbilly Walkers IC. YHC then stepped back in and finished us up with some Mtn Climbers, Low Slow Squats, Moroccan Night Clubs, and Overhead Claps. Pretty sure TimeMachine did a better job on his cadence calling than YHC.

We then continued our mosey to the tiered tennis viewing area and planked for the 6. We knocked out a couple rounds of step ups and derkins IC. Original plan was for 3 rounds but towards end of 2nd round YHC was close to failure on the Derkins (reason 2 to not take too much time away – have to modify weinke).

Continue to Mosey around to the front of the school, plank for the 6. Couple rounds of curb dips and monkey humpers IC.

Continue Mosey to main student entrance, Toy soldiers, butt kickers, and high knees for 6.

Continue Mosey back towards football parking lot, plank for 6.

OYO Bear Crawl Ladder:
-crawl to 10 yard perform exercise, run back
-crawl to 10 yard perform exercise, crawl to 20 yard perform exercise, run back
-crawl to 10 yard perform exercise, crawl to 20 yard perform exercise, crawl to 30 yard perform exercise, run back
-crawl to 10 yard perform exercise, crawl to 20 yard perform exercise, crawl to 30 yard perform exercise, crawl to 40 yard perform exercise, run back
-crawl to 10 yard perform exercise, crawl to 20 yard perform exercise, crawl to 30 yard perform exercise, crawl to 40 yard perform exercise, crawl to 50 yard perform exercise, run back

(all single count)
10 yard – 10x Heels2heaven
20 yard – 20x Flutters
30 yard – 30x LBCs
40 yard – 40x Shoulder taps
50 yard – 50x American Hammers

YHC and a few other hard chargers finished the ladder early and did an extra 50yard crawl. YHC then (foolishly) attempted to help the 6 by leading their set of American Hammers IC. well that didn’t exactly pan out as YHC ran out of steam around 40 (reason 3 to not take too much time away – cannot complete planned reps). Took a 5 second breather and got through the last 10.

Moneyed over to brick wall and did a long wall sit while every PAX had their turn to show off their burpee form (I believe breadfruit was the winner).

Short Mosey to CoT for some Sumo Squats and ended with 5 burpees OYO.

CoT – Tiller retiring from FD – Tclaps

We put in some good work but YHC will get back in better shape and bring it harder next time.

-Badlands

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Rollercoaster of pain

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WARMUP:
– SSH / IW / WM
THE THANG:
– Rollercoaster modified escalating suicides: 10/20/30/40 squats / MC / plank jacks / LBC
– Jack-Webb: Pushup + OH clap
– Airborne hips
MARY:
– yes
ANNOUNCEMENTS:
– read newsletter
COT:
– conducted

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Veterans Day Q

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WARMUP: Plank and stretches while some knowledge was dropped about the origins of Veteran’s Day followed by some IC stretches. Light mosey to front bus loop for 7’s between curbs. Dip to bearcrawl out, irken to crabwalk back, etc.
THE THANG: partner Dora with one pax performing exercises while other pax tan loop around track. 100 merkins, 200 squat jumps, 300 flutters
MARY: broga stretches
ANNOUNCEMENTS: Dam to dam fundraisers, turkey day and Xmas convergences, blood drive 11/16
COT: praises for 2.0 bdays, prayers for travel mercies and ailing family members

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Changing Seasons at Bushwood

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9 Pax landed at Bushwood for a balmy November in the Fort. YHC reviewed previous Bushwood backblasts and found my Bushwood VQ from 2021 and decided to bring it back.

One thing I noticed from the backblast was the enthusiasm that I had for the being the Q. The world was beginning to come out of the global pandemic and the fellowship of the Pax provided much needed energy for me to deliver a beatdown. It was the closing of a season and nearing the end of a time of chaos across the globe that will shape our world forever. As I read it in my current mindset, I questioned my current season and the current chaos that surrounds me at this moment. There will always be chaos. YHC will always be going through seasons. Seasons of adversity and challenges and seasons of growth and positivity. Reading the backblast from 2021 was a good reminder of this.

Warmup:

The pax moseyed to the band lot for the following:

SSH x 30 (YHC got off to a rocky start on the cadence here)
IW x 15
Mtn climbers x 15
Peter Parkers x 15

Mosey to CRHS for Line of Fire

1 pax runs back and forth from the tower while the rest of the pax rotate exercises including:

Merkins
Squats
Mtn climbers
Burpees

Next round

LBCs
Flutters
Hello Dollies
Big boy sit ups

Mosey to front of CRHS and partner up

Partner 1 – Balls to wall
Partner 2 – Shoulder taps x 20
Rinse and repeat x 3

Next round
Partner 1 – Peoples chair
Partner 2 – monkey humpers x 20
Rinse and repeat x 3

Mosey to driveway
Bear crawl to 10 CDDs
Lunge back to 20 squats
Rinse and repeat 3 times

Mosey back to Line of Fire
Final round split between abs and shoulder work

Mosey home

During the workout, we discussed seasons of life and the examination of what season you are in with your M, your 2.0s, friends and work. It is important to put guardrails around a season of adversity for Mammon so that it does not affect your M and 2.0s. Its an ongoing struggle for me with work.

We closed with vulnerability and leadership across all of the Pax on their season, their prayers and their praises. All 3 Fs were covered today at Bushwood and YHC leveraged this energy throughout the day.

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“Uphill Battle Burner”

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WARMUP:
SSHops 20X
WMills 10X
HBWalkers 10X

Weighted bags, users choice. Walk uphill stopping at 5 light poles for below movements:

5 – Under the wires
10 – Explosive Negative Pushups
15 – Man-Makers
20 – Alternate Leg Jackknifes
25 – Crunches

Lunch downhill stopping at 5 aforesaid light poles to perform following movements.

5 – Archer Push-ups
10 – Diamond Pushups
15 – Squat w/ overhead press
20 – Heals to Heaven
25 – American Hammers

Performed 2 Evolutions

MARY:
None
ANNOUNCEMENTS:
Read newsletter
COT:/

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Brush fire at bushwood

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WARMUP: mosey down the hill, windmills, imperial walkers, hill Billy walkers, merkins
THE THANG: run down to end of bus lane. Sets of 5,10,15 between light poles. Exercises: burpees, squats, merkins, seal jacks. Did Dora with merkins squats and LBCs. Mosey back to COT
MARY: 5 minutes worth
ANNOUNCEMENTS: read newsletter
COT: show to know.

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Walker Delivers

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WARMUP: Yes
THE THANG: Started with some 11s as the pax found the cones that were set up for the Starfish workout.
11s :Merks and squats
Starfish with 10 Burps in the middle with the 4 corners set up for 50 reps at each before making way back to middle between each cone.

MARY: Yes – 3 mins of Mary that consisted of 61 flutters called out in cadence by the Q!
ANNOUNCEMENTS: Yes
COT: Well done. Encouragement by Walker educating the Pax on embracing the pain during your sets by redirecting your thoughts and focus away from the pain. When you focus on positive thoughts your body and brain relax and allows for greater acceleration. Nice work by all.

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Making Bushwood Great Again

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WARMUP: The warmup was led by Undertaker
THE THANG: The PAX ran to the fancy band training arena-bearcrawled to the field, army crawled and lunge walked to the opposite side. From their we executed an accumulator with Burpees, Squats, Merkins, Shoulder Taps, SSH and LBCs – it was complicated. Afterwards the Pax ran with exercise inserts and said the pledge.
MARY: yes
ANNOUNCEMENTS: Rucktober and D2D
COT: We asked for prayers for Rebels M and Barkley’s friend who recently passed away. We ask that God look after us as we live one day at a time and help us to not continually look ahead in anticipation

It was a honor and privilege to serve as Q

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