Tag: Bon Iron

Machismo had a last minute early morning concrete pour, so YHC took the Q. YHC and 2 brave souls enjoyed all that Bon Iron had to offer.

Mosey to the bus loop and warm-up: SSH (16 count, to celebrate my 16th anniversary); the perfect exercise; Merkins; ISW; Ukrainian Soldiers; WW2.

Workout 1: Mosey to the far field for a set of 11’s (Merkins & WW2), caveat was to count them out in Spanish.

Workout 2: Mosey to the playground, Abbreviated DORA (50 squats, 100 Freddie Mercury, 150 Monkey Humpers), while the other took a lap around the track.

Workout 3: Took a mosey lap around the track, to set up for a Triple Check (Plank; SSH; run to fence and back)

Workout 4: Head on over to the Bon Wall. Start with a 30 count peoples chair, bear crawl up hill and crawl bear down, 20 count Muhamad Ali’s with a crawl up and down the hill; 20 count hoe down’s with a crawl up and down the hill. Repeat 2 more times.

As we make our way to the parking lot, 10 broad-jump burpees, followed by 10 lunges, and a sprint to the Marquee Sign. A good push to finish off.

Numbers, Names, Announcements and Prayers.

Coffeerama provided by Machine Head at Polk House, which always has some good discussion and fellowship

I loved last weeks workout, but not everyone finished it so I thought I’d drop the gauntlet by both making it harder and telling the PAX that no one had finished this last week. The PAX did not disappoint, pushing themselves like men possessed to finish more exercises 5 minutes earlier.

Mosey the ¾ miles around the school.

warmarama:

SSH, Don Quixote’s, Cherry Pickers, worlds greatest stretch, Merkins.

The Thang:

Mosey to the playground:

30 Jerkins on the low bars, “on my up.”

COP#1: Catch me if you can

• Pair off
• One person runs to the fence, back to the playground for 10 jerkins and then relieves their partner who is slowly inchworming across field to the same fence

Mosey to the benches

COP#2: Four corners prostitute style “because you need nicer abs to work corners in bon air.”

• 25 Dips,
• 50 Alabama Prom Dates,
• 75 American Hammers,
• 100 Flutter kicks.

COP # 3: Catch me if you can again. “You are going to work your way around this Diamond three times for a grand slam.”

• Pair up
• One person does the exercise around the diamond while the other runs until the lap the first person and then they switch. This continues until you have completed one lap of each exercise.
  • Bear Crawls
  • Broad jump burpees
  • Sideways Squat’s

COP #4: Circle of Pain

Exercises included: WWII’s, Cruntchy frogs, merkins, worlds greatest stretch, ect.

COT: Countarama, Warmarama, anouncements and prayer.

**Warm-Up (9 min)** 

We practiced the AMRAP and timed ourselves doing it to set a baseline to beat. It took us 9mins together to run the half mile loop and do the exorcises.

AMRAP:
The route is 0.6miles. At the bridge we do 10 incline pushups. On the trail we do lunges between signs about 50 feet apart. We bear crawl across the parking lot, then 10 pull-ups and 10 dips on the playground and start over. Everyone was able to complete over 3 rotations in the 28 minutes they had so everyone beat the warm-up time. Impressive group.

Mary to the finish 

– Circle up: Dealer’s Choice abs (each PAX calls 1 exercise x10-15 IC, e.g., plank, LBCs).

Given the cancellation of the running portion of the frozen triangle YHC decided to run a q

Great work and fun times.

we hit three locales in the spirit of the frozen triangle

. Bon Air pool, riverside school, bon air elementary.

good times and 100 percent attendence at Einstein after.

Some interesting context: Today was the first day Scrams doctors said he could safely do anything strenuous. This HIM shows up with stapples in his head and blew this workout away just like the windchill that makes it feel like one degree today.

warmarama:

SSH, Merkins, Freddie Mercuries, X-Cross Sit ups, Don Quixote’s, Cherry Pickers, The Opus (because the PAX got mouthy), Copperhead Squats, Imperial Walkers.

The Thang:

Mosey to the field:

COP#1: Tag Me in “Burpee across the field, but you are not alone.”

• Pair off
• One person runs to the fence and back while the other broad jump burpess across field to the same fence
• When you finish, find one of the six pair and join them in whatever they are doing.

Mosey to the benches

COP#2: Four corners prostitute style “because you need nicer abs to work corners in bon air.”

• 10 Dips,
• 20 Flutter kicks,
• 30 Alabama Prom Dates,
• 40 No cheat merkins which is the first time Belay and Dookie can feel their fingers.

COP # 3: Catch me if you can. “You are going to work your way around this Diamond three times for a grand slam.”

• Pair up
• One person does the exercise around the diamond while the other runs until the lap the first person and then they switch. This continues until you have completed one lap of each exercise.
  • Bear Crawls
  • Lunges
  • Sideways Squat’s

COP #4: Three man Relay with some frozen fingers

• Mosey over to the playground and find a pull-up bar
• One man does pull-ups, one man does push-ups, oh sorry tin man, “merkins,” and the third runs a lap, rotate when the runner returns

COP #5: I don’t have a 5^th thang planned, lets go do some wall sits and bear crawls until the time is up.

Head back to the COT and asked Scram to lead us in some shoulder touches for the final minute. Countarama, Warmarama, anouncements and prayer.

4 HIMs proved their worth in parking lot of Bon Air Library.

6 am hit and the crew rolled out with good conversation all the way to the. Library

warmarama with a pickle pounder cherry to finish it off.

4 corners prostitute followed with 10 merkins, 20 squats, 30 American hammers, 40 pickle pounders. 70 merkins total, 100 squats 90 hammers but only 4 pickle pounders.

next ascending line exercises from one end to the other. Cocaine bears adding a merkin at every line. This was brutal ending with 12 merkins. 78 more merkins.

. next trench warfare with WW1 and walk crabs. Same

next squat ladder.

Mosey back to the playground for a quick quattro de checko

pull ups dips pickle pounders do you see a theme 1 found is all she wrote.

pull ups to faulur5e

merkins to failure.

great time gentlemen

coffee was good. Prayers for Tinman’s dad recovery and l woods paralegals dad.

anno