Month: June 2022 (Page 10 of 10)

Disclaimer

Warm-up

• SSH
• Grass Pickers
• Don Q’s
• Imperial Walkers

The Thang;

Mosey around the track and then each PAX grabs a coupon out of YHC’s truck. Rifle carry to middle left side of track.

Round 1 x 25 reps

• Overhead Presses w/coupon
• Squats w/coupon
• Merkins (slick)
• Big Boys
• Curls w/coupon
• Walking lunges w/coupon (count each leg)

Round 1 x 20 reps

• Overhead Presses w/coupon
• Squats w/coupon
• Merkins (slick)
• Big Boys
• Curls w/coupon
• Walking lunges w/coupon (count each leg)

Round 1 x 15 reps

• Overhead Presses w/coupon
• Squats w/coupon
• Merkins (slick)
• Big Boys
• Curls w/coupon
• Walking lunges w/coupon (count each leg)

Round 1 x 10 reps

• Overhead Presses w/coupon
• Squats w/coupon
• Merkins (slick)
• Big Boys
• Curls w/coupon
• Walking lunges w/coupon (count each leg)

Round 1 x 5 reps

• Overhead Presses w/coupon
• Squats w/coupon
• Merkins (slick)
• Big Boys
• Curls w/coupon
• Walking lunges w/coupon (count each leg)

Round 1 x 10 reps

• Overhead Presses w/coupon
• Squats w/coupon
• Merkins (slick)
• Big Boys
• Curls w/coupon
• Walking lunges w/coupon (count each leg)

Mosey around the track and then grab coupon for a rifle carry back to picnic shelter.

20 Dips and step-ups

15 dips and step-ups

20 LBCs, American Hammers, and Flutter Kicks all in cadence

15 LBCs, American Hammers, and Flutter Kicks all in cadence

COT

Announcements

Prayer Request

• Turtleman
• Huckleberry
• Tesla
• Double Stack

YHC closed in prayer

Over and out,

Breaker Breaker

Welcome to the gloom, it’s 5:30am and time to get to work!

Disclaimer

Warm-up

The Thang:

Mosey around the school to end up on the track for some 11’s.

start out with 10 dips

run around the track, half way for 1 Lungesters (lunges both legs and a squat)

Repeat until 1 dip and 11 lungesters completing 2 miles

Mosey back to shovel flag

100 Mountain Climbers,  50 Jump Squats, and 25 Merkins and then mosey to end of parking lot and back

End with flutter kicks, LBC’s, and American Hammers

COT

Announcements

Prayer Request

Tesla

Turtleman

Huckleberry

YHC closed in prayer

Over and Out,

Breaker Breaker

Clock struck 7 am and it was time to get work.

Disclaimer

Pledge

Slow mosey down to the Bunker for a warmup.

Warmup

20 SSH IC

15 Gravel Pickers IC

10 Merkins IC

20 Squats OYO

5 Burpees for the Train.

The group then split into 2.  Sargento led the men that stayed behind for The Bunker.  7 men in total started out on a mosey from the Bunker.  We went around the back of the Bunker then up on Hawthorne Road then stopped at the bottom of Myrtle street.

10 Squats at the bottom then mosey to next telephone for 10 merkins then mosey back to start.  We went to the next telephone pole on Myrtle each time.  We ended up getting 9 or 10 rounds in until it was time to head back to the Bunker for some joint work between the two groups.  Sargento then took over for some wall work.

Wall sit with a march

10 Dirty hook ups

Wall sit with a march and air press

20 Hip Slappers

Wall sit with a march.

Now that the boot campers rest was over we moseyed back to the park near water fountain. Near fountain we did the following excercise then mosey up the walk way toward the shelter for 5 burpees.

25 Big Boys

50 Overhead claps IC

75 Merkins

100 LBC

Time winding down we fellowship mosey back down to the fountain for bear crawl around half the fountain then up the walk way.  Fellowship mosey back to the Yank.

Time 8:00 am

Sargento took us out with COT.

Annoucements

Prayer Request

Nameorama

Sargento took us out in prayer.

Thank you for the opportunity to lead. SYITG

Smallish crowd this am, SS rolled in hot so we got started with the Pledge and warmup then I discussed the options for today: PainLabbers could take off and do their thing or stay with us for first half with no required running then we would split up for 2nd half. They chose to stay and we got right into it. I brought some toys to play with and was hoping they would join us.

Look around at the toys…..a sandbag, 30# plate, a medicine ball, some barbells, and a BUCKET O TURDS……I don’t think the morning could get any better. And then Tube broke out the speaker with……music???? It was not the 2 types of music I was used to listening to….you know? Country music and Western music. Oh well, I’ll give it a try and see. Maybe it will grow on me.

We got our marching orders and got to work. The timer would be the BOT with a farmer carry walk thru the parking lot. “How long do I walk?” you ask….as long as you want to cause pain for your fellow men. While the farmer carried the BOT, we did various exercises at different stations as follows:

SSH

ruck swing with the 40# barbell

upright rows or flutter kicks/bench press with 30# plate (do either or swap from 1 to the other)

Big Boy situps

Medicine ball merkins (harder than I expected): 1 hand resting on ball (not your balls, the medicine ball Sargento). Do a merkin then roll the ball (again the medicine ball, not your ball Rosco) to the other hand and repeat.

(my favorite) Elevator Sandbag Burpees: burpee with sandbag chest press and increase the merkin part of the burpee by 1 with every “next” burpee. After each burpee you jump over the sandbag.

We took turns with each station so everyone got a chance to carry the BOT. We did this for 2 rounds (with a short mosey btwn rounds) around the lot or lunge if you didn’t want to mosey. I believe Hermie was bear crawling for part of this time. We listened to some music from Tube. I think it was music…..I blacked out part way thru and woke up with Tube in a headlock giving him some Nolan Ryan’s to the face. Sorry Tube, put some ice on it and it will be ok in a few days. Something about that music just made me want to do that. Very. Strange.

This got us to just past halftime so we split off the boot campers with a mosey while the PainLabbers stayed with the music. The boot campers moseyed to the baseball field hill for some Hillevens (elevens on a hill, see what I did there?).  At the top we did American Hammers (because I really hate hammers) and at the bottom we did jump squats. We bear crawled up the hill each trip, which was really not a good idea in retrospect but what the heck? We did it with SS leading the pack. If there were Olympics for bear crawling, I think SS would get at least a silver, probably a gold medal. Now if he “gender switched” I bet he could get a gold easy so maybe that is something to consider SS. That gold medal sure would make your eyes sparkle especially with a nice yellow dress and some makeup…..maybe 1 day.

After I finally got over the bear crawling we took a couple laps around the track and every 1/4 lap we did either 20 Merkins, 20 big boys, or a combination with total 20 reps. That got us almost to time so we moseyed back to start with a quick wall sit on the way then some Mary at the end.

We finished with a COT then a quick video for Turtleman-GREAT IDEA Tube!!! We all said something to Turtleman on a video that Tube sent to him. He’s coming up on 3 weeks in the hospital and he’s doing great. I know he’s ready to get out of there. Keep those prayers going up-he needs them and appreciates them. Looking forward to a cold beer and a big fat steak with Turtleman, hopefully really soon. Thanks for coming out guys.

Whoopee

This edition of the Bunker started with all the PAX gathering at the Stowe Park steps as usual. Boudin took care of the disclaimer, we said the Pledge of Allegiance and then moseyed down to the Pit.

Warmup from Boudin was super long. Whoopee would’ve hated it and maybe even left. Anyway, after that, the bootcampers skedattled and now we could get our swole on..

Mosey up and around the building to the street beside the railroad tracks for the triumphant return of the JBL Flip. YHC prepared a playlist of fantastic music, first of which was the accompanyment to the Bearway to Heaven! We bearcrawled and and each parking space line did 5 CDDs. About 1/3 of the way through the routine we switched to doing 10 LBCs at each line.

Once done with that, we moseyed back down to the Pit, stopping by Roscoe’s patrol vehicle to grab his 35lb weights which we didn’t even use. It’s the thought that counts! Drop those off and stop by YHC’s ride to get a mess of bricks a block and kettle bells. We didn’t use the kettle bells anyway, but like I said, it’s the thought that counts.

Circle up for the Circle of Pain! While one of the PAX lunge walked around the circle, the rest of us with bricks did a variety of Overhead Presses, Shoulder Shrugs, Morrocan Night Clubs.

Next, head to the wall for 11’s. At the wall we did Wall Sit overhead presses, go to the other end where the concrete barrier things are to do Derkins. YHC left it up the PAX to decide how they’d like to get from one place to the other.

During this routine Boudin brought his houligans around for some wall work. We did lots of marching wall sits with Roscoe calling military cadence, dirty hookups, hip slappers and donkey kicks. We also recited the F3 Mission and the 5 Core Principles. Well done men!

YHC also explained that one of the reasons we post and keep tabs on each other is because of love. This came about becuase it was noticed that one of the concrete barriers had a spray painted message stating “I Love Men”. We kind of took this as our message for the day because it’s true. As it relates to F3, we don’t mean this in a negative way, but in an encouraging, supportive and completely masculine way. Aye!

The houligans left again and we finished up our 11’s.

The last routine of the day, again, because I Love Men, is to partner up for Lazy Dora’s! Partner one holds plank or reverse plank while the other does however many of 100 Dips, 200 Dying Cockroaches (count R leg only) and 300 Calf Raises. We finished this up just in time to get up to the Yank statue for COT.

Thank you men for the opportunity to lead. Aye!!!

Announcements: 2nd F lunch Wednesday the 15th, F3 Dads 18th at Folsom, PT Test 25th at Gashouse, Tubing trip on the Green River July 30th

Prayer requests: Turtleman, Huckleberrry, Tesla, PAX on IR, Boudin’s son Ben, Pilgrim’s Progress’ friends in Maryland the Glasses

YHC took us out.

I’d say it was a large crowd on a muggy morning, but it’s been a while since I’ve posted at The Goat, so maybe 13 PAX is a typical or even light turnout. Anyway, it was good to see several new faces and a FNG. After the standard disclaimer and a review of the 5 Core Principles, we began with a warmup of side-straddle hops, hillbilly walkers, and toy soldiers (10xIC each). I then introduced special guests Frank and Hank, identical twins weighing in at 18 lbs each. They were excited to join our workout but didn’t say much and had to be carried everywhere we went.  With that, we set off toward the fire station and up the hill on the main road.  Bubba Sparxxx apparently didn’t like what he saw and moseyed away in the other direction.  Perhaps he made a good call…  Without remembering how many telephone poles there are between the fire station and the stoplight (and fortunately skipping the first one), I called for escalating burpees.  Turns out there are 12 poles (note to self: remember this for future reference), so we essentially did a “Route 66” of burpees.  When the six got to the streetlight, we got a count-off, then moseyed around the Baptist building where there’s just enough wall in a single section (no spreading out) for all 12 of us to have a seat in tight formation.  Remember Frank and Hank?  We passed them down the line and back just so they didn’t get lonely.  Recovered straight into 10 hip slappers OYO.  Then back to our seats.  This time, Hank got one shoulder press from each PAX down the line and back.  Recover; 10 hip slappers.  Back to our seats.  This time, Frank got 2 shoulder presses from each PAX down the line and back.  Counted off again – nobody AWOL, including FNG!  Circled up for “domino merkin pull-throughs.”  Ask somebody who was there…  Next was 11s across the length of the parking lot with big boy situps and reverse crunches.  That took us to 0610.  Mosey back to the flag for 1 minute of Mary just before Orangeman could call out his characteristic 6-shooters.  Despite being left out of the 11s and Mary routines, Frank and Hank made it safely back to COT.

Announcements: 
Today is last day to order gear.  Check Slack and put in your order.
June 15 2nd F lunch at Twisted Goat
June 18 F3 Dads at Folsom

Prayers:
Turtleman, Huckleberry, Tesla & family, Orangeman’s ATL family,
Recent graduates (for wise post-graduation decisions)

Welcome FNG Pavarotti, rising Piedmont Charter junior, son of Carnivore, and aspiring singer!

It was a privilege to lead this group of HIM’s this morning.
 – Nutria

16 men at Folsom this morning!!

Warm-Up

Mosey up the road stopping at each light pole for called exercises

Stop at flag for pledge. Next exercise called here is Jacked Up routine!!

Mosey over to steps at horse arena for some exercise work on the steps.

Head back to bottom parking lot for some exercises in the picnic shelter.

Finish up at COT with a modified shortened version of the Hightower WOD!  Time!!

Announcements

Prayer Request

Nameorama

SA out!!

9 men Downtown this morning.

Warm-Up:  The usual

The Thang:

1st called exercise routine is 7 of Diamonds using block of downtown.

Next we moseyed to parking deck for exercises working our way to top.

Head back towards flag stopping for some wall work.

Continue to COT, finish up with Hightower WOD.  This one sucks bad, look it up on lexicon.

Announcements

Nameorama

Prayer Request

Appreciate the chance to lead.

SA