Day: December 6, 2021

So as YHC respectfully took the Q from Watt’s Up for a birthday bash (62) it was apparent we needed to do a little something with the morning that could be remembered as 7 men came to the grounds to put in their time and be ready for the rest of the day. Went like this:

COP:

SSH X 20

IW X 20

Grass pickers X 20

Grapevines X 20

Mtn. Climbers X 20

Mosey to the track from six shooters. This version is pax does the work, then runs a lap after each task is completed. This is what we do:

10 burpees

20 big boys

30 HR merkins (a popular choice)

40 squats

50 CDDS

60 SSH

Mosey to the pull up bars and go to work as follows:

10 pull ups

10 big boys

10 SSH Rinse and repeat 3 times.

Gather up for some bear crawl Slalom! Everyone gets three times through to the opposite side of the field. Mosey back with 5 burpees in the middle. Finish up with a 4 minute plank.

NMM: Great push by the pax today. Greta to be able to do this at 62. Feel like the best and most productive time of life lies ahead of me and not behind me. Big part of that is learning to live third! Makes for a better investment in time and effort into things that really do matter and create a legacy. That’s what’s important and to become DISPENSABLE! Every graveyard I see is full of indispensable men. Don’t be one!

Tesla

Warmup

Side straddle hops

Gravel pickers

10 Burpees

Mosey to the flag

Every light pole 10 squats and 10 big boys

Mosey back to the tennis courts

Every light post 10 Bobby hurleys

4 corners

20 Merkins

30 line jumps

40 Lbc

50 Freddie Mercuries

High knees down and back

Fence squats

Zig zags

Lunge walk

Side plank with a leg abduction 10 each leg in cadence

Calf raises

Flutter kicks

Dying cockroach

Cherry pickers

Big boys

Merkins

Announcements:

Christmas party

Vote

Volunteers for Salvation Army

Lookin for Q’s for Q source

Prayer requests:

Gullock

Sparky family

Bedpan

Big Pappy family

SA family

Praise report for girl that goes to purple haze church

Eleven gathered for some hard work downtown Belmont at the Bunker and the Yank.  Start with the mission of F3 and reminder to give it best effort every time.  We have to be willing to break down a little in order to rebuild better.

Warm up was together, SSH, IW, and some stretches.  YHC wanted a good laugh so we also had some toe touch jacks in there.  Everyone except Freon are terrible with these.  5 burpees for the train.  Bootcamp with me Bunker with Hipaa

Mosey up the hill of main street and take a right back toward the school.  End up at track.  Partner up.  Partner runs in opposite direction.  Meet halfway for 10 burpees with hand release boo-yah merkins at the bottom.  Run halfway for nine.  Repeat down to one.  Crowd pleaser.

Mosey to corner of knowledge.  Step-ups, ten each leg.  Run down hill at myrtle street and back.  Repeat for 15 step ups and then 20.  Crowd pleaser.

On the six for 10 big boys and run to fence at the end of walk way.  Three rounds.

Mosey back to Yank for some Mary.

Bunker boys rejoin.  Pledge.

YHC talks for just a moment about discipline and making good choices.  The fact that our behaviors throughout every day either help us work toward our goals or detract from them.  There really is no in-between.

Announcements:  Christmas party and PAX awards Dec 11 use the sign up links, Rice n Beans opportunity 12/07

Prayer requests: Les Nessman and his family, T Square getting ready for move, Brutus’ brother and family, Sprinkler with eye disease,

YHC took us out

Always an honor

Tiger

Chicken Little. Too young, too soon. Mental Battle. Awareness. Reach Out. Talk.

Bunker paid its respects to Chicken Little today by performing the “Chicken Little WOD” put out by F3 Race City.

The Thang:

24 Minute AMRAP

200 Meter Run/Ruck

24 Merkins

24 Burpees

24 WWII

Because we are The Bunker and its roughly 50 minutes of available workout time, we did this twice. Voodoo and Tesla stepped up to the challenge and stayed for a 2nd round. #TClaps.

NMM:

Talk. That’s one word I mentioned above that has such a profound impact on people, especially Men. We need to talk more, and workouts at The Bunker actually gives us more time to do just that. Bunker workouts are more than no/low impact and no running. Its getting the guys closer together, physically, so we can get closer to each other mentally. The 2nd F as we call it. Tesla, VooDoo and I did “Talk” and touched a lot on marriage today. Great advice all around was given and we stayed on the topic for about 30 minutes. Without the “Talk” we had, I feel there would have been a lot of unanswered questions in my mind, questions maybe someone like Chicken Little needed to have answered. Not so much about marriage advice, but just life advice in general. Next workout, get out there and start the “Talk” with a fellow PAX you don’t know much about. Tell stories and most importantly, be vulnerable. If you allow yourself to be vulnerable it may allow that PAX to feel more comfortable opening up to you about things on his mind. Talk.

Aye!

1P2A

All by myself.

Well it was going to be Nutria and Myself but he got scared and ran off with bootcamp when I mentioned we were gong to be doing pullups.

That’s how it went down at The Bunker. And i stayed to complete my workout until Bootcampers converged on me with 15 minutes left to go. Appreciate the support gents!

The Thang:

This was a ShieldLock accountability challenge bestowed upon me from Double Stuff for the next 5 weeks. Athlean-X Max Size workout. This Saturday gave us FIRE and ICE. As I missed the previous Saturday (DIABOL-X (El Diablo)) as well, i decided to add it in to help cover the time.

FIRE & ICE:,

INSTRUXIONS: Alternate “FIRE” (a circuit of exercises that must be completed in 1 minute) with “ICE” (an easier circuit of exercises that must
be completed within 1 minute) with the goal of completing all rounds without missing the stated rep targets for reach round. The total workout time is 10 minutes, but you have two choices of how you will get there. Pick the more difficult OPTION 1, and you’ll encounter 5 rounds of the dreaded “FIRE” circuit (better known as “Hang Ten”!) Opt for OPTION 2 and you’ll shave away two of those “FIRE” rounds only to replace them with a slightly more difficult variation of “ICE” (you knew I’d make it a little harder as part of the trade-off now didn’t you?). Either way you attack this, you’re going to have to work hard.

OPTION 1: 1 FIRE/ l ICE/ 1 FIRE/ l ICE/ 1 FIRE/ l ICE/ 1 FIRE/ l ICE/ 1 FIRE/ l ICE
FIRE
Sprawling Burpees x 10
Twisting Pistons x 5 to each side
Divebomber Pushups x 10

ICE
Pull ups x 5
Hanging Knee Raises x 5

EL DIABLO:

INSTRUXIONS: Whether you are an NXT grad, more than 8 months removed from this beastly workout … or attacking it for the very first time, the temperature is about to rise (as does hopefully your rep count) with the return of El Diablo. The following 10 exercises will each be performed for 1 minute. The entire workout will be completed in 10 minutes. Every rep you get in every exercise is counted towards your total score. At the end of the 10 minutes you add up all your reps and that is your score. No matter what kind of strategy you employ to get through this one, expect it to be grueling. They don’t call it the devil for nothing!

MINUTE 1: Pushups x 1 minute

MINUTE 2: Box Jumps x 1 minute

MINUTE 3: Diagonal Jumping Planks  x 1 minute

MINUTE 4: Diamond Cutter Pushups x 1 minute

MINUTE 5: Sprinter Lunges x 1minute

MINUTE 6: Squat Burpees x 1 minute

MINUTE 7: Reverse Corkscrews x 1 minute

MINUTE 8: KB Renegade Rows x 1 minute

MINUTE 9: KB Thrusters x 1 minute

MINUTE 10: KB Curls x 1 minute

NMM:

No one showed. I could have easily got back in my car and went home or curled up in the bushes and slept until it was time for name-o-rama, but i didn’t. I still put the work in, and max effort at that. Who gives a crap if anyone else showed, its You vs. You. You are only cheating yourself for not showing up for a workout, so why cheat yourself when you actually do show?

Aye!

1P2A