Tag: Time Machine

A Moderate Handoff

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WARMUP: WarmORama
Side Straddle Hop, Produce Pickers, Hillbilly Walkers, Windmills, Moroccan Nightclubs, Imperial Walkers
THE THANG: Bitcoin Q begins with Mosey to the benches for 40 step ups (20 each leg), 25 dips, 25 incline merkins, 40 step ups (20 each leg), mosey back to BB court for partner work: 1 does Al Gore or Plank while the other does reps of the following (partners combine to equal 100 count of each exercise): LBC, Calf Raise, Arm Raise, Squat, CDD
Switch Q to JCruise for Imperial Walker 30 IC, Mosey, Wall Merkin/Merkin/Derkin (PAX choice) 30 IC, Mosey, LBC 30 IC, Mosey, Flutter Kick 30 IC, Mosey, Low Slow Squat 30 IC, Mosey, Imperial Walker 20 IC
MARY: Not Today
ANNOUNCEMENTS: Bethel, D2DBar, Coffeeteria
COT:Things were shared and prayed for

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Carry on bitches

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WARMUP: 25 SSH
WINDMILLS
15 Merkins IC
Mosey over to bottom of hill where a piece of cardboard in the trash had a weinke in it. (I put it  there)

THE THANG: 7s

7 Halos each direction
6 goblet squats
5 KB swings
4 russian twists (each side)
3 straight arm over head
2 skull crushers
1 man maker

Run to top of hill and back drop one exercise off each round

1 burpee at top, increasing to 7

Part II

Overhead weighted carry over in front of field
Dora the Horror

Rd1

Partner up,

partner 1 does 100 OH press with bell.
Partner 2 does Lunge walk with KB

Rd 2

Partner 1 does 200 curls
Partner 2 Bear crawl to cone and back

Rd 3

Overhead weighted carry to cone and back 300 drag throughs – didn’t have time to finish

MARY: none
ANNOUNCEMENTS: yes
COT:yes

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No Dark Helmet

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WARMUP: Merks SSH Cherry Pickers Nightclubs Squats Mosey w Toy Soldiers
THE THANG: Parking Spot Cinderblock Ladder- stack em up with a Run and Nur back between reps.
RND 1 – Iron Mikes Bomb Jax and Squats
RND 2 – Dips BBS Swings
RND 3 – Derks Dips Manmakers
Head Back to COT with a few stops on way back. Steps up burps Donk kicks Diamond Merks BBs Plank Jacks

MARY: Drop Thrill took the lead and lead the Pax.
ANNOUNCEMENTS: yes
COT: Positive and Encouraging

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Jingle (Kettle) Bells

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WARMUP: 12 SSH, 12 Windmills, 12 Imperial Walkers

THE THANG:
Ladder format.
Do the first exercise, run to the bins and back. 2nd then 1st exercise, bin and back. 3rd, 2nd, 1st exercise. Bin and back. Keep going until the ladder is complete. Once the ladder is completed, work it back down.

Ladder as follows:
1 man maker
2 snatches
3 upright rows
4 cleans
5 swings
6 lawnmower pulls (single count. 3 each side)
7 skull crushers
8 lunges (4 each leg)
9 goblet squats
10 single leg deadlifts (5 each leg)
11 bicep curls
12 manmakers

MARY:
Some Q jackers decided to do some Mary after completing the ladder instead of working it back down. lol.

ANNOUNCEMENTS:
Clave Boss 5k/10k and Christmas convergence. Dam2DamBar

COT:
Patience, travel, family, addictions, loneliness.

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Pre-Convergence Convergence

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There were Ruckers and runners.

Barry Manilow led the runners for 5+ miles around The Fort.

The bootcampers were led first by Maximus with a SSH x Merkin combo x2 to warm up.
After a quick warm up, the weinke was
10 merkins, 10 mountain climbers (double count) at each of the 9 swings around the park. When done and waiting on the 6 to fill in, hold an Al Gore. To wrap up, starting at the bottom of the grassy hill from the parking lot, flutter kicks, then burpees at the top of the hill.

Cake Boss took second shift with playtime at the playground.
Partnering up, one partner does squats, while the other runs around the playground. Then flapjack. Next was pull ups/merkins following the same format. To wrap up, keeping the same partner, one bear crawled across the field and run back, while the other did flutters. Flap jack until 3 rounds were done.

Fogerty took us home with some 11’s and hill repeats.
At the bottom of the hill with the statue, started with 10 merkins and bombjacks. Half way up the hill, 5 burpees, then 1 squat and big boy sit-up. No burpee on the way back down the hill. Repeat until 11’s are done cutting out the burpees when you hit 5 & 6.

This was a fun 60 min bootcamp.

ANNOUNCEMENTS: Clave Boss & convergence in 12/23. Happy Birthday Walker. Tallawah is officially closed for good.

COT:

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Bubbles VQ

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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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Staying Warm at The Ranch

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WARMUP: SSHx30InCadence, run to the front of the school with buttkickers, high knees, and karoake on both sides.
THE THANG: Arrived at the front of the school after warmups and quickly started to work.
Round #1 – 4 sets – Leg Day HIIT – Complete rep count of 1st exercise and then move right into the 2nd exercise and continue until time is called. Each set is 1 minute with 10sec of rest after the 1st set, then 15sec after the 2nd, and so on.
1st exercise was BSSx10 each leg
2nd exercise was Alt Jumping Lunges

After 4 sets were completed of the above we moseyed to one of the back parking lots behind the school.
Round #2 – Started on one end of the lot and made it to the other end by bearcrawling 2 spaces forward- stop to perform 2 Diamond Merkins, then crawlbear one space back and perform 1 Diamond Merkin. Lots of grumbling as it was a longer parking lot than I remembered.
After completion of the above we moseyed to the playground Round #3 – Performed same routine as the 1st round but with different exercises.
1st exercise – 10xPullups
2nd exercise – V-Ups
After completion of the above we moseyed to the backside bus loop. Split the group into 3s.
Round #4 – Half the circle by placing 2 PAX on both sides, they both start to perform burpees. 3rd PAX on the team runs from PAX#1 to PAX#2. When he reaches PAX#2 the 3rd PAX stays put and starts to perform burpees while PAX#2 runs to PAX#1. Performed this routine for 7 minutes.
MARY: 10xLBCInCadence, 15 Straight Lower Leg Lifts
ANNOUNCEMENTS: Read your newsletter
COT: SHOW TO KNOW!

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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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Deck of Cards Las Vegas Style

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WARMUP:
SSH, Windmills, Morrocon NC, Merkins, Broga
THE THANG:
Cheese Shredder
Round 1 Farmers Carry while your partner does Burpees performing “Catch me if you can” then Round 2 the same but doing Merkins
Deck of Cards= Exercises – Deadlift, Goblet Squats, Goblet Lunges, Swing, Bent over row, Floor Chest Press, Halos, Clean and Press, and MAN Makers. One card was drawn to determine the rep count. The face cards counted as 15 reps. At the end of all the exercises, we all ran up the hill to the Stop Sign and back.
MARY:
Flutters with the kettlebell, American Hammers with the kettlebell, Box Cutters, LBCs, and Hello Dollies
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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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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