Tag: SugarBug

Last Day in my 30’s

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Today marks YHC’s last day in his 30’s. So why not celebrate with a little BOP – 40th Birthday Edition. 12 posted not knowing what they were getting into even though Backdraft tried to tell YHC that the BOP was outlawed at The Ranch.

Disclaimer given and off we went into the 80 degree, 200% humidity.

The Thang

Mosey lap with High Knees and Butt Kicks

Circle up for Warmup of:

SSH x 39, Windmllls x 10, IW x 10, PeterParkers x 10, ParkerPeters x 10

Mosey over and explain the BOP. Do the reps then run down to the Shovel Flag and back (.25 miles roundtrip:

  • 40 Hip Thrusters
  • 40 Merkins
  • 40 Bombjacks
  • 40 Burpees
  • 40 Calf Rasises
  • 40 Squats
  • 40 LBC’s
  • 40 Carolina Dry Docks
  • 40 Mac Tar Jais
  • 40 Jump Squats
  • 40 Mountain Climbers
  • 40 Hello Dolly
  • 40 Wide Arm Merkins
  • 40 Sumo Squats
  • 40 Plank Jacks
  • 40 Burpees

Mosey back and pick up the DH Shovel Flag and then head home for COT and BOM

Announcements – F3 Dads this weekend

Prayers – Diesel and his GF as they go through pre-engagement counseling, Newt and his familyu as they travel to Michigan, marriages and injured PAX in general.

Moleskin

  1. Thanks  Backdraft for getting me on the schedule so close to my Birthday. You told me not to bring the BOP and as usual I didn’t listen. Probably gonna get banned from the ranch now too.
  2. Speaking of being banned (and shameless plug), YHC has had his SlowBurn ban lifterd for his 40th Bday tomorrow. YHC promises it will be moderately entertaining.
  3. Not a lot of Mumblechatter today during the BOP. 12 men working to finish. 12 men humbled by the BOP. Backdraft and a few others were closest, finishing up their Hello Dolly’s as time was called.
  4. Will save my thoughts on my 30’s until tomorrow’s BB, just so you have to read tomorrow’s as well.

Longshanks out (mic drop)

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Jekyll’s Ladder

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20 Men descended upon the Colosseum for some pain yesterday. YHC was proud to have such a large group considering all of the great AOs and great Qs we had in the Fort. The Colosseum has become one of the toughest workouts in our region and the  Weinke did not disappoint.

Last year, Jekyll introduced the Pax to the light posts located behind GHES. Interestingly enough there is a great hill attached to those light posts. With a little bit of work by YHC, Jekyll graciously shared his Weinke from last year and it was up to me to execute.

The Thang

Mosey to parking lot avoiding a HUGE spider web along the way

COP

SSH x 30 (that should be the minimum for a COP)

IW x 15

Windmills x 10

CDD x 15

Plank

Mtn Climbers x 20

Plank

Moroccan Night Clubs

Mosey to the light posts

10 light posts to the top. Stop at each one and do the following:

10 Merkins – Round 1

10 Squats – Round 2

10 Bombjacks – Round 3

10 LBCs – Round 4

Time cut us short so we moseyed back doing LBCs along the way and finished at 6:03

Covered 3.9 miles and 100 of each exercises….Whew we were tired!

 

Moleskin

  • Read the newsletter
  • Upcoming 3rd F Convergence on 8/4 with our local school leaders
  • Continued prayer for marriages and our kids as we hit the halfway point of summer
  • Read a great article on Active Listening that has application at work and home. Check it out here https://www.farnamstreetblog.com/2017/07/active-listening/
  • Always a pleasure to lead this group. No question I am better because of the quality of Pax that we have in the Fort.
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