Tag: Bon Iron

Stag and Machismo showed up for what turned out to be a burner of a Bon Iron even without the coffee. After confirming that the circling van was indeed not a late pax member but rather a Bus mechanic, 2 H.I.M.s checked out what they had under the hood for the best 45 min. Sat. A.O. in Richmond.

Warmarama. D.Q.s, Helicopters, Arm Circles, Merkins, WWIIs, Oblique L & R.

COP1 Wall Work Dora: 50 Donkey Kicks, 100 Hoe Downs, 150 Mike Tyson (Chuck Norris style) Runner ran the bus loop.

COP2 4 Corners 50s edition bro code style 50 of each: Merkins, WWIIs, Squats, SSH.

COP3 Cones scramble 15 cones laid out on the bus loop proved a worthy opponent to these two animal dragsters. Bear Crawl for 10 cones with a Merkin at each. Crab walk the remaining 6 with 2 WWIIs at each.

COP4 Mini Dora playground edition: 25 pull ups, 50 dips, 75 LBCs runner laps the playground.

The Moleskin

I am Machismo. Machismo-I-Am. And I like this AO, yes I do, man!

I like it on a sleepless night, After movies late by flicker-light. I do not care if I am tired, For this AO, I am quite fired!

I like it when the clouds are gray, I like it on a rainy day! I like it when the ground is white, With snow and sleet—a chilly sight!

I would do it with a crew of two, I did it, Stag, with me and you! Though I would lead the many or few, Today just us was quite enough, too! I do not mind the number there, We led the work with vigor and care.

It’s hard to start a spot so new, But Machismo knows just what to do. It’s a reward, a joy, a win, To see the brothers all dive in!

In Richmond, VA, we take our stand, The finest AO in the land! From 6:00 to 6:45, you’ll see, This is exactly where I want to be!

I do so like this AO, man! Thank you! Thank you, Machismo-I-Am

Prayers for time with family and following the path God has before us. Happy Easter to all. Look forward to when spring break is over, but it’s getting into time to put the seat covers on.

Machismo rolled in with 90 seconds to spare. Scram was there holding down the A.O. Machismo opened with it’s going to be a good day. Scram replied with, “Yes indeed my family loves me my wife needs me and she couldn’t do it without me. She said so herself.” With that Machismo shared the news of Tin Man’s recent visit to the hospital. Grateful to be alive the beat down began.

Mosey to Tin Man’s pavillion at Riverside School warmarama

Thang 1 4 corners 20 merkins, 40 wwiis, 60 squats, 80 raise the roofs.

Thang 2 11’s with step ups and dips.

Thang 3 wall work.

bttf.

Prayers were lifted up for Tin Man and his family.

Coffeeteria: YHC took the coffeeteria pot to St. Francis for a visit with Tin Man. Good news is that the doctor was able to find the blockage and went in through his right arm to relieve it. The Lord’s timing is good and he prepares us for times such as these. Tin Man could have been in Costa Rica when this happened with less access to medical care. COT #2 prayers for Brandon, Isaiah (Tin Man’s sons) Patty and the rest of the Tin Man family. He is ready to get back out. Since the doctor rammed a wire down his right arm he’s limited to 2lb kettlebells for a bit, but YHC is sure you will seem H.I.M. back out in the gloom.

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.