Tag: Bumble Bee

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Heavy Surd

AO: the-knoll
Q: Malibu
PAX: Aflac, G-string (Eli Kresta), Malibu, Merchant, morning star, Wolfpack, Bumble Bee, Iowa, Samwise
FNGs: None
COUNT: 9
CONDITIONS: Warm- mid 50’s. Very nice.

WARMUP:
Mosey to stop sign and back,
Pickup weights and farmers carry to Baseball backstop.
15x SSH, 15xBAC and 15 x BBAC. 10 slow squats, 5x slow mericans.

THE THANG:
Four rounds each of 60sec of work, followed by 60sec rest:
(1) 10x Scottie Bobs, 3x American Twists (2=1); then farmers carry weight to the west across the park.
(2) 3x Walking lunges, 10 count of plank; then farmers carry weight back to park.
(3) Mary: WWIs, Slow Count Superman, then Mary-o-Rama: alternating V Ups, ABCs, box cutters, flutter kicks, Superman again, and leg raises.

MOLESKINE:
I’ve been listening to the OptimalWork podcast a lot this year, and one question about growth the hosts ask is: Am I growing in an intellectual understanding of my profession? That might be a professional occuption, but also a self, son, father, husband, or worker. The normal mode of growth requires intentionality, and I’ve received a great deal from these morning workouts together in growing to be a better man. Know that each man here encourages each other, even when you don’t always see it. Keep showing up, doing the work, and growing together. Cheers,

ANNOUNCEMENTS:
Difficult, I mean Murder Mile is coming up on the 28th.

COT:
Prayers for those who have passed away, for the health of our members and community, and those silent intentions in our hearts.

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Present exchange

AO: the-knoll
Q: morning star
PAX: Timber, Pebbles, 2.0: Smoltz, Brig Red, Bumble Bee
FNGs: None
COUNT: 6
CONDITIONS: dark and in the 40’s

WARMUP: mosey to the tree line and do 5 star jumps oyo, mosey back … with ground movement and exaggerated marching mixed in

THE THANG: gift exchange …
– pax chose numbers
– group did the number of motivators of pax whose turn it was
– each gift had an exercise that the group did when it was opened
– 2.0s got to go twice
– dad 2.0 pair got to swap for last round
– some of the exercises: burpees, jump squats, star jumps. Lt dans, sit ups, pull ups, squats

COT: reflected on gratitude and shared, reflected on needs/wants and YHC closed the group out with a prayer.

I enjoyed the change of pace! See you all Thursday.
-m out

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Partner Tabata

AO: the-knoll
Q: AAA
PAX: AAA, Timber, G-string (Eli Kresta), DB, morning star, Pebbles, Wolfpack, Ex-Pat, Sooie, El Capitan, Bumble Bee, Big Red
FNGs: None
COUNT: 12
CONDITIONS: mid 30s, foggy

WARMUP: mosey to tree line and back, 15 -4 count jumping jacks, 15 – 4 count lungs, 15 – BACs, 15- back BACs, 10 – slow squat, stretch out on your own.

THE THANG: 6 rounds of 2 sets of exercises with each set consisting of a tabata minute (20 seconds on and 10 seconds rest for a full minute). Partners alternated between a work set and a rest set. Exercises performed were:
-one legged step ups
-merkins
-one legged split squats
-dips
-jump squats
-swing rows

Finished with 4 minutes of alternating hill sprints between partners.

MARY: 20 American hammers, 20 4-count flutter kicks, 20 leg raises

ANNOUNCEMENTS: New Year’s Day convergence and ruck coming up

COT: Gratitude. Even though Thanksgiving has come and gone. The challenge is to keep the sentiment of gratitude through out the holiday season. Holidays bring up many different emotions, and sometimes this season makes can get stressful and consumeristic. It is easy to take people, events, and needs for granted, but try to always remember to be grateful for the things around you, especially in difficult or stressful times.

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Touch the Trees

AO: the-knoll
Q: Sooie
PAX: AAA, DB, El Capitan, Ex-Pat, G-string (Eli Kresta), Hot Stuff, Malibu, morning star, Pebbles, Sooie, Wolfpack, Bumble Bee, Big Red, Link, Wrenaldo, Monkey (FNG) [all 2.0’s]
FNGs: None
COUNT: 16
CONDITIONS:
60 degrees, light of the moon, perfect!

WARMUP:
Top to bottom warm-up:
Yes/No/Maybe’s
BAC
BBAC
Overhead claps
imperial walkers
SSH
OYO Shake out

THE THANG:
Thang 1:
Breakdancer Merkin countdown from 5. X2 air presses between. Plank for the six’s

Thang 2:
Touch the trees in the Knoll, perform exercises at each tree:
Mtn Climbers
Big boy sit-ups
Iron mikes
Plank
Floor to ceilings
Burpees
Jog down hill/Politician back up
Crawl bear down/ Bear crawl up (#FatBearWeek)
Step ups
Spicolli’s
DID’s
Mosey to the rest of the trees
Hang until you can’t x3
Hold a low squat between hangs 30 seconds

MARY:
Pax picked the exercise 15 reps
Flutter kicks
Happy crunchy Frogs
Leg lifts
Hold legs 6″ above the deck for 1 minute
Spell the alphabet with your legs

ANNOUNCEMENTS:
Octoburpee!

COT:
YHC reminded Pax that pain is temporary. Shared prayer requests. Prayed. Enjoyed some Sooie Brewie.