Tag Archive for: Bondo

Noise Ordinance & Build-a-Bear Collide

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Warm Up:Ā 

  • good mornings, windmills, daisy pickers, willie mays haze, SSH

The Workout:

    • Lap around the church
    • Bear Crawl Bear
      • Burpees x1
      • Squats x2
      • Burpees x3
      • Merkins x4
      • Star Jumps x5
      • Burpees x6
      • Squats x7
      • Burps x8
      • Merkins x9
      • Star Jumps x10
    • Lap around the church
    • Lunge Walks Bear
      • Burpees x11
      • Squats x12
      • LBCs 13
      • Merkins x14
      • Star Jumps x15
      • Burpees x16
      • Squats x17
      • LBCs x18
      • Merkins x19
      • Star Jumps x20
    • Lap around the church
    • Skipping Bear
      • Low Slow Flutter IC x21
      • Squats x22
      • LBCs x23
      • Merkins x24
      • Star Jumps x25
      • Low Slow Flutter IC x26
      • Squats x27
      • LBCs x28
      • Merkins x29
      • Star Jumps x30
    • Lap around the church

Mary: Stretching

Announcements:

Prayer:

  • Bondo’s kids are adopting a baby – prayer for healthy outcomes
  • UTIs Dad

Purple Cobra Tabata

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4 Purple Cobras trudged their way through a fun-filled Tabata workout that involved strength, cardio, and core workouts. It was tough, but much like the Pens šŸ§, these guys donā€™t give up.

Great introduction to Purple Cobraā€™s AO! Well done! Bondo Pumpkin Spice batboy

There will be hills

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FNGs: none

Warm Up: good mornings, ssh, imperial walkers, hill billies, mtn climbers, will mays hays

The Workout: Mosey to library hillĀ 

Round 1: 10 merkins / 15 squats / 1 hill sprint loop

Round 2: 15 merkins / 20 squats / 1 hill sprint loop

Round 3: 20 merkins / 25 squats / 1 hill sprint loop

Round 4: 25 merkins / 30 squats / 1 hill sprint loop

Round 5: 20 merkins / 25 squats / 1 hill sprint loop

Round 6: 15 merkins / 20 squats / 1 hill sprint loop

mosey back to parking lot for core challenge (45 seconds on / 15 rest)

broken bicycles, american hammer, side plank(l/r), freddy mercury

Mary: none

Announcements: q sheet needs some love

T-Claps (Recognition):

Prayer: Ka chow dog surgery, harry carry new baby

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Downtown Train – 2024 Finale

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FNGs: Zero

Warm Up: Franks, SSH, Good Mornings, other stuff

The Workout:Ā  Mozy to the parking deck, Prisoner Squats followed by dips.

Mozy to Lemongrass, preachers chair followed by a few rounds of ball walkers

Box jumps up the amphitheater a few times.Ā  Earkins Derkins Dips up the amphitheater.

Mozy around front and down the stairs.Ā  Inverted rows and squats alternating 3x

Mozy to.top of the deck.Ā  DORA of 100 merkins, 200 WWIs, 300 Squats.Ā  Partner ran down and around the deck and back.Ā  Swapping until complete.

Mozy back to flag

Mary: Box Cutters, Freddy Mercs, Homer2Marge, PicklePounders, Planks

Announcements:Ā  Pumpkin and others starting 75 hard in the new year.Ā  Gizmo setting goal for 1200 miles in ’25

Prayer: Pumpkins family is headed to Thailand without him.Ā  Prayers for safe travels.

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Things that seem better on paper for 100, Alex

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FNGs: none

Warm Up: SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: PAX took the long way around the ball fields to the Abyss. At the top of the Abyss, YHC laid out the plan. Each PAX would take a turn running to the bottom of the stairs and back up. Meanwhile, the rest of the PAX would do an exercise. Repeat until everyone has had a trip down and back. Then switch the exercise. YHC did not realize just how long it would take to get down and back, and his arms paid for it.
Exercises were merkins, squats, WWIIs and lunges.

Next stop was the playground where we did three rounds of dips followed by people’s chair.

Mary: Popcorn Mary

Announcements: SIGN UP TO Q!!!

Prayer: Healing for Choppa’s wife (sorry if I forgot one)

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Rock Curls and Bear Crawls

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FNGs: Dangerfield (Respect!)

Warm Up: SSH, imperial walkers, hillbillies, Willy Mays Hayes, Daisy pickers, sir fazio arm circles, seal claps, overhead claps

The Workout: We moseyed over to the rock pile and got a medium rock, then circled up at the auditorium. We did a round of curls, triceps, ruh rows, deadlifts, squat to overhead press and halos. Dropped the rocks for bear crawls to the front door if the cultural center, then mosey back. We did four rounds of this before returning it rocks. We got a round of people’s chair in before returning to start for Mary.

Mary: popcorn MaryĀ 

Announcements: Sign up to Q!!!!

Prayer: Choppa’s wife, praise for Bondo’s safe travels

Triple Nickel on Earp

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18 PAX for a lot of hill repeats on Earp St.

WU over to top of Earp parking lot
SSH
Good Mornings
Windmills
Frankensteins
Merkins

Thang 1
Triple Nickle to cemetery 5x5x5
Burpees and Turkish get-ups at top ends and shoulder tap merkins at bottom

Thangs 2
3-some pull ups/rows
Clock merkins (2,4,6,8,10,12)

Mary
Sally (aka Green Sally)
Lower stretch

Thanks for the opportunity to lead at DTT.

BS out

Sciatica is my wife’s name!

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FNGs: None (5 PaX split off and Rucked)Ā 

Warm Up: Mission, Disclaimer, SSH, Good Mornings, Daisy Pickers, Frankenstein, SFAC, Scarecrows.Ā 

The Workout: Thang 1: Each PAX grabbed a Med/Lrg rock.Ā  Two lines for parking lot Indian runs.Ā  The man at the back did a burpee (Stack’em)Ā  and ran to the front while PAX did an exercise.Ā  I/C Exercise when meeting in the middle.Ā  (OH press, Curls, Triceps) Thang 2: Guantanamo Bay’s with a side shuffle rock press, Panama Canal with a bear crawl under the legs while pushing a rock.Ā  Hold plank and pull all rocks through. Thang 3. Various strength exercises low rep good form.Ā 

Mary: WWI, WWII, and V-Curl ups with rock, Side Raise with rock

Announcements: Painting, Fill up Q-Sheet

T-Claps (Recognition): All that help with the food cupboard

Prayer:Ā  Nemo’s Mom passing, Pumpkin Spice helping a guy in a dark place dealing with Porn and his family, Rubiks business venture. YHC took us out.Ā 

cicada with eclipse glasses

What do Cicada’s and The View have in common?

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Warm Up:

All exercises (x15)

  • Good mornings
  • Imperial Walkers
  • Hillbillies
  • Mtn. Climbers
  • Sir Fazio Arm Circles

The Workout:

Partner Dora was the name of the game:
1 partner ran to the stop sign and back
– 300 Squats
– 200 LBC
– 100 Merkins

2 rounds
Wall Sits
Erkins / Derkins & Dips

As we over by the half wall doing erkins derkins and dips the mumble chatter started and Nemo got to talking about the cicada’s that are all over our neighborhood. He thought it was some of the construction trucks near by the cicads were so loud! I have to admit these cicada’s are pretty loud. Next, Gizmo chimes in with “you know The View said that Lunar Eclipse has something to do with the 2 different types of cicada’s that are emerging from the ground” I didn’t think to much of it besides the fact that it’s a weird coincidence.

Nemo quickly said, “On a side note, how long have you been watching The View Gizmo?”Ā  We all lost it and had a good laugh.

Mary:

Popcorn Marry – My favorite was Bondo’s “Alex” – A JLo combined with a pickle pounder šŸ¤£

Announcements:

Travis Manion Foundation | Work Out of the Day – this Friday May 3rd 2024

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Even the Odds

EVEN the ODDS 3/22/24

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FNG NONE;Ā 

ODD NUMBERS EXERCISE DISTANCE Points EVEN NUMBERS EVEN EXERCISES Points
1 RunĀ  400 1.0 2 100 I/C SSH 2.0
3 RunĀ  800 2.0 4 100 I/C Big Boy Sit-ups 2.0
5 RunĀ  1200 3.0 6 100 I/C Plank HoldĀ  2.0
7 RunĀ  1600 4.0 8 50 Absolutions 5.0
9 RunĀ  1200 3.0 10 Tire Flip (1 lap) or Squat Thrust Broad Jump (1 lap) 20.0
11 RunĀ  800 2.0 12 100 Sandbag Burpees (25 per bag) 20.0
13 RunĀ  400 1.0 14 Lunge Walk Curves / Sprint straights (2 Laps) 5.0
15 RunĀ  1600 4.0 16 Bear Crawl (1 lap) 10.0
17 RunĀ  1200 3.0 18 John Cusack w/Cindy (1 lap) 10.0
COMPLETE IN ORDER 9,200 23.0 COMPLETE EVEN #’S IN ANY ORDER. NO REPEATS!! 76.0

PAX picked their path.Ā Ā 

1 hour beatdown:Ā 

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Announcements on SLACK.Ā 

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SEE ya’ll in three months!Ā