Bubbles VQ

WARMUP: Side straddle hop, Moroccan night club, Hillbilly walker, stretch
THE THANG: Mosey to field, Merkin, big boy, Windmill, AYG Mosey to opposite end, Shoulder tap, Squat, LBC, rinse and repeat add 5
MARY:
ANNOUNCEMENTS:
COT: Prayers and Praises

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Circle of Fifths

WARMUP: windmills, SSH, Mosey
THE THANG: circle of Fifths: Carolina Dry Dock, Gas Pump, Dancing Chilcutt, AYG Sprint, E2K, Bear Craw, Gas Pump, Dancing Chilcutt, AYG Sprint, E2K, Bear Craw, all with 5 Burpees OYO in between
MARY: Yes
ANNOUNCEMENTS: WEP on 12/20
COT: Show to Know

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B.O.M.B.S. will warm you right up!

WARMUP:
SSH for an indeterminate amount of time.
Light stretching
Several OYO Merkins followed by 5 super-slow 8-count tempo merkins. Down for seven, up on 8.
Several OYO Squats followed by 5 low and super-slow squats in the same fashion

THE THANG:
Mosey to loading ramp behind main building.
Partnered up for BOMBS:
B – 50x Burpees
O – 100x “Outlaws” or “Big-O’s” (On your six, make circles in the air with legs together)
M – 150x Merkins
B – 200x Big Boy Situps
S – 250x Squats
MOT/Timing Mechanism: Non-Bombing Partner nurs up loading ramp and runs back down

MARY:
Circle of Hate: Each pax barked out an exercise, then ran a lap around a section of the parking lot while the rest of us put in the work. Made it around the circle a little more than once and JCruise had us end with a single 15-second pushup.

ANNOUNCEMENTS:
Christmas Party! Read ya newsletter.

COT:
Prayers & praises lifted. Especially thinking of the holiday season and the time for reflection and being with loved ones. Hopefully a time of rest and relaxation for each of us.

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B.O.M.B.S. will warm you right up!

WARMUP:
SSH for an indeterminate amount of time.
Light stretching
Several OYO Merkins followed by 5 super-slow 8-count tempo merkins. Down for seven, up on 8.
Several OYO Squats followed by 5 low and super-slow squats in the same fashion

THE THANG:
Mosey to loading ramp behind main building.
Partnered up for BOMBS:
B – 50x Burpees
O – 100x “Outlaws” or “Big-O’s” (On your six, make circles in the air with legs together)
M – 150x Merkins
B – 200x Big Boy Situps
S – 250x Squats
MOT/Timing Mechanism: Non-Bombing Partner nurs up loading ramp and runs back down

MARY:
Circle of Hate: Each pax barked out an exercise, then ran a lap around a section of the parking lot while the rest of us put in the work. Made it around the circle a little more than once and JCruise had us end with a single 15-second pushup.

ANNOUNCEMENTS:
Christmas Party! Read ya newsletter.

COT:
Prayers & praises lifted. Especially thinking of the holiday season and the time for reflection and being with loved ones. Hopefully a time of rest and relaxation for each of us.

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B.O.M.B.S. will warm you right up!

WARMUP:
SSH for an indeterminate amount of time.
Light stretching
Several OYO Merkins followed by 5 super-slow 8-count tempo merkins. Down for seven, up on 8.
Several OYO Squats followed by 5 low and super-slow squats in the same fashion

THE THANG:
Mosey to loading ramp behind main building.
Partnered up for BOMBS:
B – 50x Burpees
O – 100x “Outlaws” or “Big-O’s” (On your six, make circles in the air with legs together)
M – 150x Merkins
B – 200x Big Boy Situps
S – 250x Squats
MOT/Timing Mechanism: Non-Bombing Partner nurs up loading ramp and runs back down

MARY:
Circle of Hate: Each pax barked out an exercise, then ran a lap around a section of the parking lot while the rest of us put in the work. Made it around the circle a little more than once and JCruise had us end with a single 15-second pushup.

ANNOUNCEMENTS:
Christmas Party! Read ya newsletter.

COT:
Prayers & praises lifted. Especially thinking of the holiday season and the time for reflection and being with loved ones. Hopefully a time of rest and relaxation for each of us.

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0

B.O.M.B.S. will warm you right up!

WARMUP:
SSH for an indeterminate amount of time.
Light stretching
Several OYO Merkins followed by 5 super-slow 8-count tempo merkins. Down for seven, up on 8.
Several OYO Squats followed by 5 low and super-slow squats in the same fashion

THE THANG:
Mosey to loading ramp behind main building.
Partnered up for BOMBS:
B – 50x Burpees
O – 100x “Outlaws” or “Big-O’s” (On your six, make circles in the air with legs together)
M – 150x Merkins
B – 200x Big Boy Situps
S – 250x Squats
MOT/Timing Mechanism: Non-Bombing Partner nurs up loading ramp and runs back down

MARY:
Circle of Hate: Each pax barked out an exercise, then ran a lap around a section of the parking lot while the rest of us put in the work. Made it around the circle a little more than once and JCruise had us end with a single 15-second pushup.

ANNOUNCEMENTS:
Christmas Party! Read ya newsletter.

COT:
Prayers & praises lifted. Especially thinking of the holiday season and the time for reflection and being with loved ones. Hopefully a time of rest and relaxation for each of us.

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Anchor Bar’s LADDER of PAIN

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

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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Veterans Day Q

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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