Author: Bodo’s

7 bootcampers plus 2 romantic walkers gathered on a lovely morning for 45MOM. Here’s what transpired:

COP after a mosey around the school.

DORA on the tennis courts: 100-HRMs, 200-Imperial Squat Walkers, 300-Flutter kicks

Suicides across the tennis courts

Ring of Fire: Plank around the monkey bars. Pax takes turns performing 5 pull ups while the rest are doing Mountain Climbers. 2nd round: Plank Jacks. Mosey back to the flag

COP: LBCs, American Hammers, Freddie Mercuries.

COT: Numberama, Namerama, YHC took us out.

NMS: The BB title is not a phallic joke, sorry Saab. After my recent accident in “the neck of the woods” around rural Connecticut in which I nearly “lost my head” literally and figuratively (@ Oyster) , an ER doc told me if the rope had struck my neck one inch lower then it would have crushed my larynx and I would have suffocated and died out in the woods. Which got me thinking about how many times a year (a month? A day?) we are one inch from death without realizing it. Every moment of life is a gift- live gratefully!

3 bootcampers and 3 walkers converged on this rainy morning. The walkers headed out and we other 3, after a warm up mosey, made our way to the pavilion for some ground and pound. After some stretching COP, we commenced the following ladder:

100 SSHs
90 Squats
80 LBCs
** 15 Burpees **
70 Mtn Climbers 2x
60 American Hammers 2x
50 Merkins
** 15 Burpees **
40 WW2s
30 Ball Dippers 2x
20 Hand Release Merkins
10 Burpees

When finished, we moseyed up and down Commonwealth and returned to the pavilion. We cut the exercises in half and worked our way back up the ladder, finishing with 50 SSHs.

COT, YHC took us out.

NMS: Happy Birthday TYA! It must feel amazing to be an octogenarian. We love you buddy. Today is Maundy (not Monday) Thursday. Maundy comes from the latin word Mandatum, meaning “command.” This day remembers the last meal Jesus had with his disciples when he washed their feet. He then said: “A new command I give you: Love one another. As I have loved you, so you must love one another.”

TYA Q’d on this cold morning. Don’t remember what happened and vague on who was there. If you were there and are not in the PAX list, feel free to update!

5 beefcakes + 2 walkers gathered in the darkness of 45MOM for a hot potato beatdown. Here’s what happened;

Bodos: Mosey to the corner of Grove and Westmoreland. COP. Mosey down Commonwealth to the Soccer fields. Shoots and Ladders: run 2 trees, bernie back 1. 5 merkins at each tree. 2nd round: LBC. 3rd Round: Squats. Potato passed to Swirly.

Swirly: Mosey back to the corner of Grove and Westmoreland. Grab a spot on a picnic table. 10 incline merkins, 10 dips, 10 step ups. 3 rounds. Potato passed to Señor Frog.

Señor Frog: Mosey all the way down Westmoreland to Cary. 1 Merkin at each tree. Continue on Cary toward Commonwealth. 1 Merkin at each tree. Potato passed to Hitch.

Hitchhiker: Mosey to the Pavillion. Grab a pole. 10 pole-smokers, 10 American Hammers, 10 Crunchy Frogs. 3 rounds. Potato passed to Anthrax.

Anthrax: mosey back to the flag. FInish up with WW2s.

Bodos took us out and shared his favorite childhood story.

NMS: Great workout this morning boys!

On this auspicious leap year day, 6 leaplings gathered for a bootcamp plus 2 joined for a walk. Here’s what happened:

COP: 29 SSHs IC // 29 LBCs // 29 Ukrainian Soldiers // other exercises IC

Burpee Run: Mosey the circumference of the school campus, at every 4th parked car perform 4 burpees.

Leap of Faith: Modified lindsay at the picnic tables with 4 dips, run to the school front walk, 24 LBCs. Continue in increments of 4: 8/20, 12/16 and so on.

Look Before you Leap: Partner up on the black top. Partners leap frog to the other side of the blacktop, each man performs 29 merkins. Leap frog back, 29 Squats. Leap frog back, 29 WW2s, leap frog back, 29 SSHs.

Triple Check: P1: Wall sit, P2: American Hammers, P3: run to the fence and back.

Mosey back to the flag, finish with 29 Freddie Mercuries IC.

Numberama, Namerama, YHC took us out

NMS: The pax humored me with a Leap Year Themed workout. The morning was interjected with various Leap Year facts. These include:

• The 1st Leap Year was instituted in 46 BC by Julius Ceasar. Any year divisible by 4 was a leap year.
• Chances of having a bday on Feb 29: 1 in 1,461
• Leap year proverbs: “Leap Year was Ne’er a good sheep year” (Scotland) “In leap year, women are erratic.” (Italy)
• Leap Year Day is the only day that women were encouraged to propose to a man
• People born on Feb 29 are called Leaplings or Leapers. The Honor Society of Leap Year Day babies includes more than 11K people.

6 bootcampers + 2 Walkers = a great 8 for 45 minutes of Mary. Here’s what went down:

COP on the blacktop: Stretching, SSHs, DQs, Imperial Walkers, Copperhead Squats, Ukrainian Soldiers, LBCs, Hand release Merkins.

Long Mosey to Reveille UMC back lot pavilion.

Picnic Table Extravaganza:

• Exercise 1: Ninnie Knockers. Sitting on a picnic table, leaning back on elbows, toes pointed to the floor so that entire body is a straight line. The “1” count is bring knees as close to your chest as you can, “2” is to extend with your toes pointing straight to the floor, “3 and 4” is repeat. In 4-count cadence. 20 IC.
• Exerise 2: Wingnuts: Sitting on picnic table, feet under bench, leaned back to approx. 15 degrees with back and neck straight, fists touching in front of chest so that elbows point parallel with shoulders, rotate waist so that each elbow touches the table top. Complete in 4-count cadence. 20 IC.
• Exercise 3: Marios: Double Box jumps on picnic tables … Jump to seat, jump to tabletop, walk down the other side. Turn around and do it back up the other side. 5 times total.
• Exercise 4: Hail Marys: Partner up.. First man elbow planking on ground, second man with his legs on first back doing dips with his hands on picnic table. Each man performs 3 sets of 20.
• Exercise 5: Coyote Uglys: Starting in a wheel barrow position with partner, start on the ground and step up to picnic table seat with your hands , complete 1 Merkin, step up to top of the table, 1 Merkin, step back down to the seat, 1 Merkin, step down to the ground, 1 Merkin. That completes 1 rep. Goal is 5 reps for each guy. No one could really do this. Hutton got the record with 4 total.
• Exercise 6: Back to Wingnuts. x20 IC.

DORA: new partner. 100 Merkins // 200 LBCs // 300 Squats. Partner runs to the end of the lot, Bernie Sanders back.

Mosey back to the flag, stop halfway for 5 burpees

COP at the flag: American Hammers, Freddie Mercuries.

Namerama, Numberama, YHC took us out.

Great work guys! SYITG.

9 Friends of the Gloom converged at Mary for the 11th day of Christmas. No pipers piping were in sight. Instead, here’s what happened:

COP on the blacktop. Stretching stuff

Ye Old 100: perform a set of exercises, then run the 1/4 track.

• 100 SSHs, run a lap
• 90 2x Flutter Kicks, run a lap
• 80 Squats, run a lap
• 70 LBS. Run a lap
• 60 2x Mtn Climbers, run a lap.
• 50 WW2s, run a lap.
• 40 Merkins, run a lap.
• 30 2x American Hammers, run a lap.
• 20 Jump Squats, NOJ style. run a lap.
• 10 Burpees. run a lap.

Upchuck was penalized 3 additional burpees for starting before the Q said go.

Back to the flag: 3 additional burpees. Namerama, Numberama, YHC took us out.

NMS: Great to welcome Silver Centrum from Roanoke today. Hope to see you more often now that you are up here for work. Great mumblechatter despite the running, including the usage of the phrase “scrotum juice.” Ask Upchuck for context.

Lots of people make resolutions, but they really translate into change. Real personal change comes through tiny habits, the daily committment to life-giving routines that end up in change for the long haul. As Neitzsche wrote, it’s “The Long Obedience in the Same Direction” that counts. This is what F3 is about.

SYITG.