• When: 2018-07-21
  • QIC: Deadstick
  • The PAX: Bionic (R), Chum (R), Breaker-Breaker (R), Sippy Cup (Youngster), Dirty Bird (R), POTUS (R), Wrecking Ball (R)

Rope-A-Dope at Boneyard

Conditions:  A relatively cool but still muggy 70 degrees.

The Thang:

Warmup: Walk to the bus circle for an abbreviated warmup. Only three warmup exercises, 15 reps each as we’ll be doing plenty in the circuit.

  • Through the Tunnel
  • Windmill
  • Side Straddle Hop

The Rope-A-Dope Circuit: 

Walk to the band practice field for the circuit. YHC grabbed a few ideas from a BC several weeks ago with Rocking Chair to come up with this circuit. With an hour-long BC, the timing worked out perfect to finish up the entire 7 rounds. Mumble chatter was minimum during the middle of the workout once everyone figured out the routine so this is a keeper. Note to self:  Remember to have every station occupied before beginning.

Station 1: “Timer Station” Farmers carry two blocks to the far cone. With each rotation, YHC added another 5-10 paces to the distance. Thanks to Bionic’s antics, the final round was the entire length of the sidewalk on the practice field.

Station 2: The Rope-A-Dope

  1. Battle Ropes, up and down, alternating arms
  2. Up and down, arms together
  3. Back and forth, alternating arms on top and bottom
  4. Circle, jump to side with each toss of the ropes
  5. Burpee, complete a burpee before throwing the rope up
  6. Twist, twist at hip to each side, hands together
  7. Figure 8 pattern, hands together

Station 3: Ab Station

  • LBC’s
  • Big Boy Sit-ups
  • American Hammer
  • Sweat Angels
  • Reverse Crunch
  • Not So Lazy Boy, 5 seconds each position
  • Inverted Superman

Station 4: Leg Station

  1. Squats
  2. Jump Squats
  3. Step-Ups (On block or on wall)
  4. Lunges
  5. Monkey Humpers
  6. Calf Raises (On wall)
  7. Ballerina Toe Squats

Station 5: Burpee Station

  1. Burpees
  2. More Burpees
  3. More Burpees
  4. More Burpees
  5. More Burpees
  6. More Burpees
  7. More Burpees

Station 6: The Magnificent Seven Merkins

  1. Carolina Dry Dock
  2. Wide Merkins
  3. Regular Merkins
  4. Ranger Merkins
  5. Diamond Merkins
  6. Crucible Merkins
  7. Chuck Norris Merkins


  • Sweet Baby-O 5K, Saluda Shoals Park, August 4th
  • Stomp the Swamp 5K, Ruck division this year, RBHS, August 25th

Prayer Requests:

  • Dirty Bird’s three-year anniversary Q, pray for PAX who attend 🙂
  • Deadstick’s step daughter’s job search & child’s father
  • Breaker-Breaker’s friend who lost a son last week
  • Prayers for those who lost loved ones on Table Rock Lake in Missouri

Pledge of Allegiance
Lord’s Prayer
Coffeteria at Chick-Fil-A