Author: Boudin (Page 6 of 8)

It was the day after the Extinction run.  5 brave souls showed up to Members Only.

2 Ruckers started at 6 and the remaining three ran 5 miles starting a 6:30 am.

Pledge

Annoucments

COT

Promptly stared at 7 am with the pledge then moved into the warm up

Warmup

SSH   15 IC

Imperial Walkers 15 IC

Merkins    10 IC

Grass Pickers 10 IC

Squats  20 OYO

Mosey to Greer Middle School

Route 66

Merkins then lunge 2 parking spaces

Comeback on Route 66 with Squats and bear crawl 2 parking spaces.

The remaining part of the work out consisted of the following sets with about a .25 mile mosey in between sets

Set 1

15 burpees

20 Reverse lunges

15 merkins

20 LBC

20 Moroccan night clubs

Set 2

30 Mtn climbers

20 squats

15 CDD

20 Freddie Mercuries

20 Hip dips

Set 3

30 SSH

20 Lunges

20 Merkins

20 Reverse crunch

30 Sec L side plank

30 Sec R side plank

Set 4

Tabata  for Abs

American Hammers

Reverse Crunch

Freddie mercuries

Flutter kicks

Time with that last exercise of Tabata completed.

Announcements

COT

Thanks for the opportunity to lead.  The difficulty of the work out did not match the name of the workout, but I liked it.  Mumblechatter was good during the work out.  Relived some relay moments and had a few laughs.  Until the next time.  SYITG.

Tiger was the QIC for The Yank, so he warmed up PAX.  Those that were staying for The Bunker stayed and we moseyed down to the parking lot.  YHC grabbed his speaker and The Bunker began.

We completed 4 rds of the following excercise

Tabata – 20 seconds of work with 10 seconds of rest in between the following exercises for 4 minutes

Flutter Kicks

Reverse Crunch

Penguins

WWI

Then we transitioned into

1. 10 Burpees
2. 24 Squats
3. 15 Merkins
4. 24 4 count Flutter Kicks
5. 15 CDD
6. 24 Reverse  Lunges
7. 40 Mountain Climbers
8. Bear Crawl

After the 4 rounds were completed we moved to the wall for 2-3 rounds of the following exercises

60 second wall sit

20 Hip Slappers

20 Shoulder Taps

60 second wall sit

Train came by during the work at the wall, so we honored it with 5 burpees.

With 5 minutes to spare we fellowship moseyed to the Fighting Yank.  11 Monkey Humpers IC then boot camp guys started showing up, so we ran to pickup the 6.  Time

Tiger took us out with Pledge, annoucments, and COT.

Thanks for the opportunity to lead.  SYITG

This Q was timely do to YHC had not posted in about 2 weeks.  Good to be back out with everyone even though YHC almost made himself splash merlot. The clock struck 7 a.m., so we moseyed down to the parking lot to warmup.

Warmup

20 SSH IC

20 Morracan Night Clubs IC

10 Don Q’s IC

10 Merkins IC

10 Imperial Walkers IC

20 Squats OYO

The PAX who were attending bootcamp separated with The Bunker PAX.  14 in total we moseyed to parking lot across from Glenway.  We started with the following abs exercises

25 4 count Flutters

25 Reverse Crunch

25 4 count Freddie Mercuries

25 LBC

Next we did 2 rounds of the following exercises with a mosey around the parking lot in between.

5 Burpees

20 Squats

5 Burpees

15 Merkins

5 Burpees

20 Lunges

5 Burpees

10 V ups

We then moseyed back to Stowe Park for a Bear Crawl Merry go round then right into DORA 123. One PAX ran around the circular sidewalk while the other PAX did:

100 Merkins

200 Squats

300 Flutters

With that complete we moseyed to the middle school for 2 rounds of

60 sec wall sit

20 hip slappers

10 Dirty Hook ups

60 sec wall sit

Moseyed back to the Fighting Yank to finish with some ab work.

25 4 ct Flutters

25 Reverse Crunch

Freddie Mercuries until time.

Pledge

COT

Thanks for the push and the opportunity to lead.   SYITG

Warm Up

20 SSH IC

10  Merkins IC

10 Grass Pickers IC

20 Squats OYO

Mosey to back of school

Round 1

30 SSH

20 Squats

10 Merkins

Mosey to side of school

Round 2

30 Mountain Climbers

20 Lunges

10 Pushups

Mosey back to front of school

Round 3

30 Pulsing Squats

20 Burpees

10 Merkins

Mosey back to side of school

Round 4

30 Freddie Mercuries

20 Plank Jacks

10 Merkins

Mosey to back of school

Round 5

20 Russian Twist

20 Flutters

20 Reverse Crunch

20 Plank with side dip

We were able to get through all rounds 2 times and through round 2 on 3rd time around. Finished up with a round of Mary and time.

Pledge

Announcements

COT

So it was about 9:00 pm Monday night, and I see a Slack notification come up.  It’s  Pilgrims Progress talking about
Boudin with the Q at The Storm.  I immediately start to put together work out.  Show up the next morning and rain is in the air.  9 PAX show up in the gloom.  We say the Pledge and we are off on a mosey to get the blood flowing.  We take a lap around the parking lot and ended under the awning at the school.

Warm up:

20 SSH IC

15 Moroccan Night Clubs IC

10 Merkins OYO

10 Don Quixote IC

20 Squats

Set 1

15 Burpees

20 Reverse Lunges

15 Merkins

20 LBC’s

20 Dips

Set 2

30 Mountain Climbers

20 Squats

10 CDD

20 Freddie Mercuries

10 Plank Hip Dips each side

Set 3

30 SSH

20 Lunges

20 Merkins

20 Reverse Crunches

30 Sec Plank Left Side

30 Sec Plank Right Side

Run 2 laps under Stuart Cramer awning.  Dirt wanted to feel the gloom more, so he ran in the rain part of the time.

We were able to get 3 rounds and Set number 1 completed then planked until the clock struck 6:15 a.m.

Announcements: Rafting trip next weekend, F3 Dads, Extinction run on November 6th.

Namorama

COT

The clock struck 7:00 a.m., I looked at Termite who was the Q of The Yank to let him know.  Typically the The Yank Q warms both groups up, so we moseyed down to the parking lot.  When we got to the parking lot Termite took control of the situation and promptly asked me to warm the group up.  No problem, SSH, Merkins, Morrocan Night Club, Squats is all I remember because they were not part of the Weinke thinking Termite would lead the warmup.   The two groups split up and 7 PAX stayed for the bunker.

The Thang

4 rds

10 Lunges

10 Airsquats

10 Monkey humpers

5 Burpees

Bear Crawl about 10-15 yds

Lunge walk with a twist back to the start

Next Ab work Tabata style  20 seconds of work and 10 seconds of rest for 2 rounds of the following exercises

Flutter kicks

Freddie Mercuries

Mountain Climber

LBC

To the wall next which I realized it was going to be very quiet without music, so I found a Metallica channel on Pandora.  Q fail for not bringing a speaker.

3 rds

1 min Wall Sit

20 Hip Slapper

10 Dirty Hookups

1 min Wall Sit

Off the wall for more Ab work Tabata style  20 seconds of work and 10 seconds of rest for 2 rounds of the following exercises

Plank

L Side Plank

R Side Plank

Mountain Climber

Next we used parking spaces do the work then moving to the next space for 2 rounds of the following exercises:

5 Burpees

20 Squats

5 Burpees

10 Merkins

5 Burpees

20 Lunges

5 Burpees

10 V Ups

Walk back to the start.

Now that’s over lets work on our core again, more Ab work Tabata style  20 seconds of work and 10 seconds of rest for 2 rounds of the following exercises:

Leg Lifts

LBC feet on ground

Reverse Crunch

Penguin

With time running low we started to move our way to (There may or may not have been the song Cruel Summer by Bananarama played during this time) The Fighting Yank doing 3 rounds of:

10 Merkins

10 Monkey Humpers

10 CDD

10 Squats

With about a minute left we planked around The Yank, the boot camp guys showed up an time.

Pledge

I took care of COT knowing that Termite didn’t have his phone on him.

Announcements: F3 Dad’s at Folsom, Tubing Green River

COT  I took us out in prayer.

Thanks for the opportunity to lead.  SYITG

Boudin

The clock struck 7:00 a.m. and the PAX were anxious to get started.  We moseyed down to the Bunker where The Bunker and The Yank Pax warmed up together.

20 SSH IC

15 Morraccan Night Clubs IC

20 Merkins OYO

15 Grass Pickers IC

5 Burpees  OYO

The Yank PAX then split off to continue on the boot camp adventure. Moseyed up to the rail road tracks  5 burpees  to cross the rail road tracks.  We then continued our mosey up to Nellie’s parking lot for the following Tabata exercises (20 sec of work 10 sec of rest for 8 sets).

CDD’s

Monkey Humpers

Merkins

Mountain Climbers

5 Burpees to leave the parking lot then we moseyed to Ballards parking lot for the following Tabata exercises (20 sec of work 10 sec of rest for 8 sets).

Squats

Merkins

LBC

CDD

5 Burpees to leave the parking lot then we moseyed to parking lot across from Jekyll and Hyde for the following Tabata exercises (20 sec of work 10 sec of rest for 8 sets)

Flutters

Reverse Crunch

Freddie Mercury’s

LBC

5 Burpees to leave the parking lot then we moseyed to parking lot in between Jekyll and Hyde and Glenway for 11’s.  I let the PAX pick the exercises.  Dirt picked dying cockroaches and Freon chose Mike Tyson.  In between the exercises we started by doing bear crawls, but also used lunges to give the shoulders a rest.

5 Burpees then we moseyed back toward Stowe Park stopping at the train tracks for 5 burpees, so we could cross.  We continued the mosey down to the fountain.  A train came by at this time, so another 5 Burpees were enjoyed by the PAX.  We then did the follow exercises running a lap around the fountain in between each:

100 Squats

90 LBC

80 Lunges

70 Merkins

60 second plank

30 sec left moseyed back to The Fighting Yank.

Pledge

Annoucements – 2nd F Tubing (Check Slack or details), F3 kids at Folsom.

Prayer request

Named the FNG who is CPAP’s son who attends Liberty University.  Welcome LiMu.  It’s at this point where I caught a bunch of grieve do to I was supposed to do Name O Rama first.  I’m not going to mention the leader of this charge, but I bet you can guess who it was.  It was SARGENTO! The maker of all the rules.

I took us out in prayer.

Thank you for the opportunity to  lead.  Come out next Saturday and catch another Boudin Q at the Bunker.  Have a great week!

It all started when CPAP put out the SOS on Slack that he needed a substitute Q do to he had to be out of town.  I decided to take it do to I have not Q in a while and need to lead more.   5:30 a.m. came and there were a total of 9 PAX then Dr. Suess showed up late.  He is really taking this summer off of school seriously.

Pledge

Warmup

SSH IC

Moraccan Night Clubs IC

Merkins IC

Don Q’s IC

Squats 20 OYO

We then took of on a mosey in which every .25 miles we stopped and did

5 Burpees

10 CDD

15 Squats

20Merkins ( They may or may not have been some substitutions going on for this exercise YHC though it would be good training for GrowRuck PT test.)

Complete 4 rds, so we got a mile in.  Good start to the morning.

We next settled in for some TABATA work. 20 seconds of work and 10 seconds of rest of the following exercises

Monkey Humpers

Push ups

Mtn Climbers

Flutter kicks

Monkey Humpers

Push ups

Mtn Climbers

Flutter kicks

Round one complete we ran approximately .25 miles then completed a second round.

We then moseyed around the parking lot coming back to the flag for a little core work.  I tried to get as close to 25 seconds per exercise other than finishing with a full minute plank

LBC

Low Flutters

High Scissors

Low Scissors

American Hammers

Heals to Heaven

WWI

Freddie Mercuries

Right side plank

Left side plank

Plank

Finished with 5 burpees and that’s time.

Announcements:

Freight: service project collecting mints, cough drops, gum, and small brush/combs.

COT

Prayer request: Nutria traveling with family to Baton Rouge, Uranus baby and family, and all the PAX lifted up on Slack over that past few weeks.

Thanks for the opportunity to lead.  This is the push I needed Q more workouts.

SYITG

Boudin