Author: Rebar (Page 1 of 2)

Seven ruckers and three runners this morning at Members only.  Introduced Get Right .  Be sure not to miss the next several weeks as we go into detail on the 12 important points to Get Right.

Humbled and honored to serve, thank you for the opportunity to lead.

Rebar

2 FNG’s decided to join the bunker fun after the warm up.  Welcome Skull Candy and Uhaul!  YHC wasn’t prepared for such a turnout, luckily Nutria had a coupon with him so off we went.  One exercise with a block against the wall, a creative method to get to the  end of the parking lot, and an excercise at this end, then back.   Rinse and repeat.   Block exercises included overhead presses. step ups, front extensions, tricep extensions, swings, and blockies.  Modes of transportation included bear crawl, block push while crab walking (always a crowd favorite,)  lunge walk, carioca, and mosey.  Exercises at the other end included imperial walkers, American hammers, SSH’s, pickle pushers, merkins and WW 1’s.  Stole Nutrias idea and passed the block a few times up and down the line while doing wall sits.  Circled up twice to do and exercise chosen by each PAX as they bear crawl around the group.  We almost got it all in.   Hustle to the Yank for COT.

Humbled and honored to lead, thank you for the opportunity.

Rebar

A beautiful muggy morning at the Goat brought out 6 brave soles.  Continued construction forced our warmups into the street.

20 SSH IC

20 Abe Vigodas IC

20 Moroccan Nightclubs IC requested by Watt’s Up

Grapevine stretch IC by Tesla

Mosey around the block to the Pavilion

12 Mt. Climbers IC

12 WW1’s OYO

12 American Hammers IC

12 LBC’s IC

12 Lt. Dans OYO

12 Merkins IC

12 Toe Taps OYO

12 Pickle Pounders each leg IC

Mosey to the island with a duck walk across the bridge for Daffy Duck day.

In honor of “End mountain top removal week”  we rinsed and repeated the exercises but upped the reps and climbed the mountain.  14 reps of each here.

Mosey to the back bridge with a Bernie Sanders along the way.  16 reps on the bridge with a view in honor of America the Beautiful week.

Mosey back to the first bridge where Pillager called Broad Jumps to get across.

Mosey to find a spot for wall sit while a few jokes were told.

Mosey to the Post Office for the last round of 18 reps.   Got through the Merkins then back to where it all started for COT.

Prayer requests for Pillagers and Teslas families.

Humbled and honored to lead, thank you for the opportunity.

Rebar

Thats right, National Limerick Day!  The PAX were blessed with limericks instead of 10 counts this morning.  Most were enjoyed, none will be repeated.

Warm up
Moroccan night clubs
CDD’s
Grass pickers
Abe Vigodas
Sweat Angels

Mosey up the hill to the church.
11’s at the Church
Squat Thrusts
Hand Release Merkins

Mosey back down the hill with 5 LBC’s OYO at each light.

Lunge across Bridge

Stop on island for BB Sit ups OYO

Mosey to the Back parking lot
11’s in the parking lot
Imperial Walkers
Tie Fighters

No time left for Mary

Plenty of prayer requests, PAX and their families, Covid patients.

Humbled and honored to lead, thank you for the opportunity!

Rebar

6 brave PAX decided to get over it (Nat’l get over it day)  and posted this morning at TRB.   The rain held off just long enough for to get a good workout in.  It went like this…

Warm up…

22 SSH IC

22 Imperial Walkers IC

22 Grass Pickers IC  Some call the Tappy Taps – not me

22 Chinooks IC

Moseyed to the back parking lot.  The plan was to do laps on the track but this would have required a boat today so the parking lot it was.

18 Shoulder Taps OYO

18 LBC’s IC

18 WW1’s OYO

18 Imperial Walkers IC

18 Merkins IC

Rinse and repeat at the front and the back of the school with one additional exercise each time including…

18 Hello Dollys for Nat’l Barbie Day

18 Goofballs for Nat’l Meatball day

Crabwalk around the group for Nat’l Crabmeat day

We also learned some facts about Amerigo Vespucci and Nat’l Bang and Clang day ( Tesla reminded us that he was alive for this events and clarified some facts for us!)

Great to see JTC out after his FNG post Saturday.

Prayer requests…

Nutria’s back

Boudin’s Brother

Tesla, his M, and his family

PAX on IR

Humbled and honored to lead, thank you for the opportunity!

Rebar

Brisk morning for blocks but that’s all I’ve got.  PAX lined up at one end of the bunker with their coupons.  One activity there, PAX got to choose how to cross  to the other side of the parking lot for more activities.   Here is how it went down…

25 overhead Presses OYO
Bear Crawl across
15 LBC’s IC
15 Lt Dans OYO
Bear crawl back
25 curls OYO
Crab Walk while pushing block with feet
15 American hammers IC
15 HR Merkins IC
Walk w/ coupon back
25 squats OYO
Carioca across ( called Carioca – It was actually nur
that we did)
15 each height Flutter Kicks – IC
15 Imperial Walkers IC
15 Plank Jacks OYO
Carioca Back ( or nur)
20 front extensions OYO
Side Lunge over
15 Chinooks each arm IC
30 Mountain Climbers OYO
15 CDD IC
Side Lunge Back
20 Hip slappers OYO
Lunge over
15 Gas Pumps IC
30 Bobby Hurleys OYO
10 Blockies OYO
Slow Mosey over
20 SSH IC
15 Crunchy Frogs IC
Slow Mosey back
60 Step Ups on block OYO
mosey over
10 Merkins IC
10 Dolly IC
mosey back
25 Triceps extensions OYO
Lunge Over
15 Pickle Pounders each leg up IC
20 WW 1’s OYO
Lunge Back
25 Bent over rows
Side Shuffle
15 Box Cutters IC
15 Freddie Mercury IC

20 Block Swings
Murder Bunnies over
10 Merkins on Block IC
30 Step ups on block OYO

Time – Ran back to the Yank for COT

See post from Dirt for prayer requests.

Lots of hard work and great comradery this morning!

Humbled and honored to lead, grateful for the opportunity.

Rebar

8 PAX posted today for some  Lunar New Year shenanigans!

Warm up included 16 each IC of SSH’s grass pickers, Abe Vigodas, Chinooks forwards and backwards, and Imperial Walkers.

Mosey to the front door of the school to do Rocky Balboas, AKA Riverdance in honor of National “Hula in the Coola Day”  Yes, a real holiday.

Serpent run up the hill to the traffic circle for Serpent Day.

I invited any PAX to call out Happy New Year at any point in the workout which would result in 5 Burpees by all.  Only one took advantage!

Cindy Crawfords back down the hill at each light in honor of  Spunky Old Broads Day.  Again, yes, real holiday.  10 merkins, 15 LBC’s 20 squats, 25 calf raises.

Partner up for some Dora, 100 merkins, 200 LBC, 300 Lunges.

Inch wormed across the parking lot for  national “Get up ” day

2 minutes for Mary

Prayer requests:

PAX on IR

Tesla and family

Humbled and honored to lead, thank you for the opportunity men!

Rebar

13 lucky PAX enjoyed a gloomy beatdown at the Goat.

Warmups included SSH’s, American Hammers and Imperial Walkers.  Orangeman helped YHM out with Abe Vigodas because at my last Q some mumblechatter was questioning my cadence speed.  Now we all know the correct speed so time to mosey to the bottom of the hill.

Suicide BLIMPS doing using the light poles for markers.

5 Burpees

10 Lunges

15 Imperial Walkers

20 Merkins

25 Plank Jacks

30 Squats

Mosey to the church parking lot at the top of the hill for some AB workouts.  More American Hammers IC , WW1’s OYO,  Flutter Kicks IC and slow LBC’s IC.  Mosey back to the start.

Circle up.  One PAX calls out an exercise and runs around the circle, all others do the called exercise while he is running.  Rotate through all PAX, pretty diverse exercise calling – nice work men!

Still 4 minutes left – mosey across the bridge to the pavilion.  50 step ups and 15 dips OYO.

Still 4 minutes left, YHM may have messed that one up.  Mosey back to the start with a Bernie Sanders on the way.  1 minute plank to finish it up.

Humbled and honored to serve, thank you for the opportunity to lead.

Rebar

16 strong at Tequila Sunrise on an unusually warm December morning.  As it is National Wright Brothers Day this workout is themed in their honor.

Warm ups included SSH’s,  Abe Vigodas, Imperial Walkers and Jingle Balls.  Try not to hurt yourself!

Mosey to the VFW for Pledge

22 CDD’s OYO
22 LBC’s IC
22 Squats OYO
22 Imperial Walkers
22 Plank Jacks OYO
10 Merkins IC

Mosey to the  back of the School
20 Hip Slappers OYO
20 Dirty Hookups OYO
20 Wall Slaps

Mosey to the Baptist Church
10 Burpees OYO
15 Chinooks front IC
15 Chinooks Back IC
30 Mountain climbers OYO
20 SSH IC
20 Crunchy Frogs IC
20 WW1 OYO
15 Box Cutters IC
20 Squats OYO
10 Merkins OYO

Mosey to Foursquare Church
25 Freddie Mercuries IC
30 Curb Touch OYO
30 Morrocvan Nightclubs IC
30 Plank Jacks OYO
15 Flutter Kicks High
15 Flutter Kicks Medium
15 Flutter Kicks  Low
15 Gus Pumps IC
25 Squats OYO

Mosey back to Belmont Central
15 Pickle Pounders L
15 Pickle Pounders R
20 WWI OYO
15 American Hammers
10 Merkins IC

Easter egg was in the numbers today.  The number of reps of each set was the feet that was flown in each flight that day.  The total reps was the length of the last flight.

Announcements – Check slack for holidays workouts

Prayers –
All with Cancer
All with Covid
All travelling
Students
Peace during the holidays

A little hectic but as always humbled and honored to serve as Q this morning, thank you for the opportunity to lead!

Rebar

Nasty morning at the Bunker-fog and drizzle.  All the PAX made it clear they were not afraid of the cold blocks or the rain, so we got right to it!

Gavel did the warmup and down to the bunker with a stop to get the blocks and line up against the wall.  One exercise here and then across the parking lot for the next.

25 overhead Presses OYO

Bear Crawl across

15 LBC’s IC

15 Lt Dans OYO

Bear crawl back

25 curls OYO

Crab Walk while pushing block with feet

15 American hammers IC

15 HR Merkins IC

Walk w/ coupon back

25 squats OYO

Carioca across

15 each height Flutter Kicks – High medium Low IC

15 Imperial Walkers IC

15 Plank Jacks OYO

Carioca Back

20 front extensions OYO

Side Lunge

15 Chinooks each arm IC

30 Mountain Climbers OYO

15 CDD IC

Side Lunge Back

20 Dirty Hookups 20 Hip slappers OYO

Lunge over

15 Gas Pumps IC

30 Bobby Hurleys OYO

10 Blockies OYO

Slow Mosey

20 SSH IC

15 Crunchy Frogs IC

Slow Mosey back

50 Step Ups on block OYO

Crab Walk

10 Merkins IC

I decided to let the other PAX chose the method of transportation to the other side

25 Triceps extensions

Long Jump chosen by Tesla

15 Pickle Pounders each leg up IC

20 WW 1’s OYO

25 Bent over rows

Side Shuffle chosen by Nutrris

15 Box Cutters IC

15 Freddie Mercury IC

20 Block Swings

Murder Bunnies chosen by HIPAA

10 Merkins on Block IC

30 Step ups on block OYO

10 Derkins on block IC

Times up.  Return the blocks and head to the Yank for COT.  See Gavels backblast for prayers and announcements.

Humbled and honored to serve as Q this morning, thank you for the opportunity to lead!

Rebar