Mile High Burpee Club

9 PAX showed up, and many pulling in on two wheels. That’s how we roll at the RaceTrack.

PAX: Cinderella, Umbrella, Offshore, Yard Sale, Too Tall, Barely Legal, Vegemite, Black Widow
Q: NumbTucks

Warmup: Mosy up to the garage with some lunges and high knees
In Cadence: 20 Side Straddle Hops, 15 “correct squats (thanks, greasetrap), 10 good mornings, 10 WMH, 10 Merkins, 15 Imperial Walkers

THANG:
1. The Lexicon called for a burpee mile today (12 burpees then run .25 miles, rinse & repeat until a mile is completed). Instead of staying on a flat surface we climbed up up up the garage across back down and run to the start of one loop.

2. Tabata Work (! min work, 15 sec. rest; 4 exercises two rounds)
Ceiling touches, merkins, jump squats, up down planks (elbows to hands)

3. Run around to back side of the building and do 25 rows, then Indian run back to the parking lot

Circle of Trust:
In cadence: 25 flutter kicks; 25 LBC; 25 Hello Dolly; plank to finish

Cinderella ended with a great charge to pray for Megan Berry and our city. Good workout gents!

Delayed BB from The Hill

Here’s the work that was put in by 17 last week thanks to Big Stick at The Hill:

PAX: Big Stick (QIC), Frugal, Umbrella, Pop-A-Lock, Money Shot, Black Widow, Foxtrot, Cathy, Venus, Vegemite, Too Tall, Baby Scout, Prevac, Blue Mule, CAPSLOCK, Yard Sale, and one more I’ve missed…

THANG:

Big Stick arrived right before 5:30 and took off to lead the charge with a mosey to the playground.  PAX partnered up and did:

Wheelbarrow merkins x 50 each

Pullups x 10 each

Squats x 50 each

Wheelbarrow merkins x 50 each

Pullups x 10 each

An off road mosey behind the baseball field led us up to the football field.

12-15 100 yards sprints with 10 merkins between each (not sure the exact number as I was way too winded to count).

Mosey down to the amphitheater and partner up.

Partner One does 4 amphitheater jumps (AJs) while Partner Two decline merkin then rotate.  Rinse and Repeat.

We followed that up by running the Quad Loop then immediately in to two AJs.  Rinse and Repeat x 3.

We then partnered up for some partner AJs x 8.

To wrap things up at the amphitheater, we rotated between Incline Merkin x 10 and Decline Merkin x 10.  Rinse and Repeat x3.

Mosey to parking lot.

10 burpees

Flutter kicks x 40

Done.

 

Cruel Hall – 3/2/2018 Captain America turns 27

3/2/2018

23 showed up for birthday bash involving shields, boots, and a potential neighborhood noise complaint.

PAX: Offshore, Olan Mills, Third Degree, Edible Arrangement, Dilly Dilly, Yardsale, Big Stick, Razor, Cinderella, PSL, Reefer, Donuts, Jigsaw, Deck the Hollis, Swamp Fox, Tampa Libra, Accounts Receivable, Tulip, Greasetrap, Skid Mark, Dupree, Vegemite, Pop-A-Lock

Adorned in classic boots, cargo pants, and the signature shield, Cap came sprinting out onto the AO with music blaring. Mumble chatter encouraged Q to quiet it down lest the men in blue show up. Q obliged.

10x SSH

10x GM

10x BAC (forward and reverse)

10x Seal claps

10x Squats

10x Willie Mays Hayes

10x Merkins

Each PAX found a Bucky to be by their side throughout the THANG.

Mosey to bottom of Bus Hill. Q notices boots are hard to run in.

7 burpees

Reverse bear crawl to top of hill. Q regretted this decision about 1/3 of the way up.

20 Lieutenant Dan

Wall sit and wait

Mosey to playground

Partner relay – 7 pullups, 20 dips, 27 rows while partner runs Figure 8 around the playground and the baseball loop. Flapjack. Boots are REALLY hard to run in.

Mosey to covered area

Wheelbarrow relays – Teams wheelbarrow to end of court, swap and return. 7 muktar and cry, 20 squats at finish. Rinse and repeat.

Crab crawl relays – Teams crab crawl together to end of court, reverse and return. 7 burpees, 20 squats at finish.

Mosey to parking lot

Monkey shuffle relay – partners monkey shuffle (sideways bear crawl with ape like motion) to end parking lot and back. 7 burpees, 20 lunges at end.

Ankle grabber relay – partners ankle grabber to end parking lot and back. 7 burpees, 20 lunges at end.

Circle for Mary.

10x Muktar and Cry

Dealer’s Choice 20 rep abs:

20x LBCs.

Next PAX: 20 LBCs.

Q demands a switch of workout.

Next PAX: 20 LBCs.

Due to violation of direct order, 5 burpees were laid out in the formal court martial.

Circle of Trust

 

Men of Bomber Pay Homage to The Last Frontier

Pax: T-Cell, Princess Aurora, Vector, Bicentennial Man, Third Person, High Viz, Porcelain, Hambone, Firefox, Blue Mule

QIC: En Fuego

A near full moon and 37 degree temperatures greeted the fine Pax of Bomber this morning – near ideal settings for YHC to bust out the winter gear again despite multiple showings of t-shirt / shorts pairings from his fellow Pax.  5:30 alarm goes off, YHC asks the 10 Pax to line up in alphabetical order, form two lines.  Teams are set, we’re ready to mosey.  Wait, up pulls Porcelain.  Ten becomes 11, teams are reset, mosey begins toward the Pro Shop.  Disclaimer, followed by COP mix of SSH, LBAC, RLBAC, WMH and GMs – 51 reps in total to celebrate tomorrow’s 51st running of the Iditarod – which leads us to…

The Thang:

We mosey to the driving range where YHC enlightens the Pax on the history of the Iditarod – something admitably YHC knew nothing about until the oldest came home this week with her 2nd grade class project.  Cliff notes – diptheria outbreak in the town of Nome, Alaska in 1925.  Nome is running on short supply of medical supplies to contain outbreak – in come a sled of dogs with antibiotics in tow, with none other than lead dog Balto leading the way.  Tomorrow, over 60 Mushers will lead their dogs through the 1,000 mile journey to commemorate this 1925 event.  Today, two Bomber Mushers got our Friday started right.

5 races, two teams, 1,000 total miles, er reps, (before adjustment to 1,200 to account for extra Pax on pack 2) with Musher Hi Viz in command of pack 1 and Musher Vector of pack 2, thanks to their respective HC first responder slack status.

B – Burpees; 200 total as a team (240 for Team 2).  Musher is responsible for ensuring accurate collective count, and upon completion / Musher command we race down the length of driving range (just over .2 miles).  Instructions to stay in close pack, with Musher ensuring no Pax left behind.  Team 1, aka, Good Guys, take race #1, despite some ensuing Mumble Chatter regarding some rules violations of a separated pack.  Winning team Musher picks exercise of 5 reps for losing team – goes with SSH.

A – Atomic Merkins; 200 / 240, upon completion teams perform Fireman Carry across width of driving range (approx. 100 yards).  YHC made his most strategic move of the day – deciding to quickly hop on the back of Mule vs the opposite.  Despite such winning strategy, Bad Guys take Round 2 – squats our penalty.

L – Lieutenant Dans; 200 / 240, upon completion wheelbarrow race back the 100 yards we just came from.  Bad Guys now on a winning streak, clerkins the punishment.

T – Turkish Sit-ups; 200 / 240, upon completion, team backward mosey back the .2m to start of driving range.  Folks, we now have a tie ball game with one race to go,  with a punishment of Groiners dished out.

O – One-legged Deadlift, whereby upon completion, each team’s Musher has pre-selected two from the pack to race down the .2m stretch and back while teams holds plank.  A confident PA and T-Cell raise their paw in call for duty for Team 2, with Firefox and YHC being tasked to stage the upset for Team 1.  Despite what YHC would deem a strong to quite strong drafting strategy on the way down, team T-Cell and PA were too much to overcome down the stretch, winning by a dog’s nose length.  Perhaps it was more like three body lengths – I can’t recall.

Officially dazed and slightly confused, YHC and Pax head back for final 5 minutes of Mary.  YHC starts off with flutter kicks and quickly passes the baton to Around the Horn format, still gassed, with proper Mary form and count in high debate at this point.

Close out in prayer – off to coffeeteria for those that could partake.   Great work by the crew.  Appreciate the opportunity to be a part of all things F3 with you.

Winning Team – Vector, T-Cell, PA, Hambone, Third Person, Porcelain

Close Runner Ups – Hi Viz, Bicentennial Man, Firefox, Blue Mule, YHC

En Fuego