Sometimes in boot camp, the workout is truly just to run the dickens out of the recruits. Stretch them at paces that make them push, or break. On this day, Blueprint did just that: run the PAX, make each one lead their own pace, push their comforts, and sprinkle in some occasional work such as wall sits, dirty hookups, and finishing it off with around the clock big boys and triple bear (a Blueprint special). In all, the PAX ran approximately 2.75 miles and got in some extra work. A simple, yet very effective workout.
Author: Blueprint (Page 1 of 2)
Today was simple. Drag the monster wheel…
The PAX were split into two groups. The first group were hitched to the 70# (?) tire, while the other group would perform a MARY. The tire drag was around one complete row of parking spaces . Then alternate. Repeat this routine until 5 minutes prior to the end of the workout. Mosey around the entire parking lot with a Nur to finish out the last leg.
COT included the pledge of allegiance, announcements:
Don’t forget Mother’s Day
Rice and Beans on 5/14
Golf tournament for Young Life
Flintstone asked that PAX get involved, choose something, one thing
Crisis assistance ministry needs volunteers for two hour shifts this Saturday
PT test will begin in June, the first Saturday of the month
and prayer requests:
Breaker Breaker’s mother for recovery from hand surgery
Breaker Breaker’s cousin to recover from a stroke
Jackson Purdy, bone marrow transplant appears to be taking
Buckshot for recovery from pulling his back out
Flintstone notes the good men of F3, continue to serve and do good
Always up for a good theme, today’s workout was indeed meant to serve a deep dish of a punishment. As the saying goes, misery loves company, and the PAX at The Goat were just the company needed to help ease an apparent path of self destruction for YHC.
A teaser warm up of 26 Plank Jacks, and 26 Triple Bears (my boot camp number) got the heart rate up, then pushed it out:
- Mosey around the block to the top side parking lot for Route 66 Mike Tysons
- Mosey back to the AO for 11’s of Box Jumps to Dips
- Mosey out to the island, Bear Crawl at the first bridge
- Mosey the loop around the playground and to the second bridge
- 10 rep BLIMP (singular) at the bridge entry:
- Burpees, Bear Crawl over the bridge
- Lunge (each leg) , Mosey back
- Imperial Walkers, Bear Crawl back
- Merkins, Mosey back
- Plank Jacks, halt
- Mosey back to 9th Street and 8th Ave
- Nur up the hill to Front Street, Mosey back to AO
- Around the Clock with Big Boys
- This is like Route 66 but instead of 11 reps, it is 12 reps.
- Starting at the 1 o’clock position for 1 rep, then 2 reps at the 2 o’clock position, and so on
Pledge of Allegiance closed out the workout.
COT included the confession from Blueprint, allowing himself to serve as the example for others to learn from. You should have shown to know.
Prayers went out to PAX in their respective recoveries , such as Virus, and Anchorman.
On this chilled morning, just one week following tax day, the regulars of Mt Hollywood had to clear their debts. As such, and following a proper warm up, the workout theme included a mosey to each back on Main Street to resolve what they owe through a round of Triple Nickle at each, and Blueprint collected:
South State Bank:
- Burpees, Bear Crawl, CDD’s
Truist:
- 8 count Body Builders, Duck Walk, 4 count Mountain Climbers
Wells Fargo:
- 180 Squat Jumps, Crab Walk, 2 count Jump Lunge
On the mosey back, the PAX navigated down Route 66 with Mike Tyson’s to end up back at the AO. Finishing with a Mary to include:
- Triple Bear
- Freddy Mercury
- American Hammer
Prayer request included Pillager’s mother in law Terry for continued recovery with her kidney surgery.
A rainy morning kept the PAX cool at the Labyrinth on this early April day, and we got right in it following some basic warm ups.
- Mosey out across the street to the bank were we proceeded with our Triple Nickle transaction: 5 reps, 5 times, of Burpees, Bear Crawl through the covered teller drive through, CDD’s
- Mosey out to the park pavilion to perform bench work, consisting of two separate rounds of 11’s with:
- Box Jumps, to Diamond Derkins
- Step Ups to Dips
- Transition to the parking lot for a little Route 66, performing Mike Tyson’s at each light pole
- Mosey back to the AO to finish out the session with a Blueprint special dubbed Around the Clock:
- Much like Route 66 but instead of adding up to 11 reps by the end, you position your body at each hour of a clock, performing that number of reps, starting at the one o’clock position and ending at the 12 o’clock. The exercise was Big Boys, adding up to a total of 78 reps.
The PAX enjoyed another Blueprint Bootcamp, complete with the finest Exicon references. The warmup to start though:
- side straddle hops
- Moroccan nightclub
- seal jacks
- overhead press
- overhand clap
Then the full go:
- Mosey, to 11’s with box jumps and derkins
- Mosey and box cutters
- Mosey and wall work:
- dirty hooks ups
- balls to the wall
- wall squats
- hip slappers
- Mosey and flutter kicks to Veterans Park, pledge of allegiance
- Mosey and NUR
- Mosey and big boys
- Mosey and killer rabbit
- Return to AO, triple bear
Announcements and praises included:
- 2nd F lunch at Bad Daddy’s
- April convergence
- Extinction run April 20
- Blow Grits twins are doing well
- Blueprint’s 2.0 was baptized.
Prayer requests were for the Hall family, and the Gavel family
I was so proud to give the Mt Hollywood PAX a make-up workout since I had missed my weekend leg day…they maybe not so pleased:
After a general heart rate increasing warm up, we hit it off with Route 66 Mike Tysons. Once complete, we began to mosey out from the lot, but recognized we were light a couple of members we started with. A FNG was already feeling the pressure and had to break, so we all elected to mosey back to the AO parking lot in effort of not leaving a man behind. We conducted a ‘turning 50’ workout to include:
- 50 squats, lap around the lot
- 50 split leg squats, lap around the lot
- 50 sumo squats, lap around the lot
- 50 jump squats, lap around the lot
- 50 calf raises, lap around the lot
- 50 count Al Gores, lap around the lot
- 50 pigeon toe calf raises, lap around the lot
- 50 (4 count) Triple Bears
Announcements, Praises and Prayers included:
- Bulldog Wednesday to Thursday
- Welcome to FNG Blow Grits
- Prayers for Blow Grits family
- Prayers for Jackson Hall family
- Prayers for the unfortunate child who died on the Holbrook school bus
- Prayers for friend Mandy who lost her 22 year old daughter to illness
Was visiting friends in the Detroit area and still wanted to get in my typical Monday post. Found one called “The Foundry” in Brighton. Despite following a night of drinking and poor eating celebrating the Super Bowl, and the 40 minute drive at 4:30 am, I was committed to post. The Foundry is a relatively new AO at 1 year old. A group of about half dozen typically attend but it was only 4 of us that day. Approximately 24 degrees F and snow banks lining the parking lot, we went to work with some standard moves and laps around the long, dark, winding drives of the church campus.
Started with standard warm ups, and a lap around the parking lot.
From there it was Merkins on the clock:
– with your feet staying in the same place, and in the plank position, hand walk to the one o’clock position from the 12 and perform 1 merkin, without rest, hand walk to each succeeding number on the clock, performing that number of merkins. In all, each PAX will have performed 78 merkins after the 12 o’clock position.
With the same concept as above, we did Heels to Heaven on the clock, with one’s head as the center of the dial.
Mosey into town to the brick pallets lot
Grabbing two bricks, one in each hand, we conducted shoulder exercises.
Mosey to adjacent parking lot.
15 Burpees
20 Triple Bears
60 squats
Lap around the lot
Nur up the road
Bear crawl to next drive
Crab walk to next drive
Broad jump to next drive
Mosey to AO
~100 yard dash Rabbit Chase
Airplane extensions to close out
Prayer requests for Turtleman’s recovery, new 2.0’s entering the world, aging relatives battling health issues, and a friend experiencing a troubled marriage.
Another October Q by Blueprint inspired from the current school volleyball tryouts and workouts. Surely if the girls can do it…
Yet, with the F3 twist, the PAX were definitely given the business after the lap and warmups with Ladder 99’s:
Round 1: 99 second Wall Sits
Round 2: 88 Seal Jacks, 88 second Wall Sits
Round 3: 77 Rocky Balboa’s, 77 Seal Jacks, 77 second Wall Sits
Round 4: 66 second Planks, 66 Rocky Balboa’s, 66 Seal Jacks, 66 second Wall Sits
Round 5: 55 Mountain Climbers (x1), 55 second Planks, 55 Rocky Balboa’s, 55 Seal Jacks, 55 second Wall Sits
Round 6: 44 Squats, 44 Mountain Climbers, 44 second Planks, 44 Rocky Balboa’s, 44 Seal Jacks, 44 second Wall Sits
Round 7: 33 Bench Dips, 33 Squats, 33 Mountain Climbers, 33 second Planks, 33 Rocky Balboa’s, 33 Seal Jacks, 33 second Wall Sits
Round 8: 22 Mike Tyson’s, 22 Bench Dips, 22 Squats, 22 Mountain Climbers, 22 second Planks, 22 Rocky Balboa’s, 22 Seal Jacks, 22 second Wall Sits
Round 9: 11 Jumping Wall Taps, 11 Mike Tyson’s, 11 Bench Dips, 11 Squats, 11 Mountain Climbers, 11 second Planks, 11 Rocky Balboa’s, 11 Seal Jacks, 11 second Wall Sits
Some announcements shared in the COT:
24 hour run on 11/4
CHAD 1000 on 11/10
CSAUP on 11/18
40 Day Challenge looms!
Prayer requests included:
Turtleman and his project to widen his shower
Red Ribbon for his recovery of a sprained shoulder
For the salvation of Jesus
Traveling PAX to include Orangeman, Buckshot, Blueprint