Ladder with 10 merkins, 20 squats, 30 LBCs at the intersections going up the hill
recovery loop with 5 burpees at bottom of the hill.
repeat 2 to 3 times
4 minutes of Mary back at CoT
This is Band Camp reporting for the work-swamped Fire Marshall Bill and the 16 other PAX at minnow pond on 8/4. Looks like y’all ran a zipper and did merkins? This report has not been verified, but I think the tags are accurate
Flounder was MIA this morning and was missed. WARMUP:we prerucked down to the elementary school to offer some prayers for a safe school year. Then we took a ruck around the block.
THE THANG: standard low slow squats, some weighted and slick merkins,
MARY: we did a few big boy sit-ups. Also brought back a new ab exercise learned from the San Antonio Nantan called climb the rope. Happy to give a demonstration in the gloom. We also did some standing penguins.
ANNOUNCEMENTS: read your newsletter
COT: Fishsticks took us out.
WARMUP:
SSH
Windmills
Merkins
Peter Parkers
THE THANG:
Farmer’s carry to big parking lot
In celebration of India’s Independence 75 years ago today, we started things off with 75 kettlebell swings
Split into 2 groups:
Lighter bells – 30lb and under
heavier bells – over 30 lbs
1 minute each exercise
Heavy bells:
Squats
Deadlifts
Chest Presses
Lawnmower pulls
Swings
Light bells:
Curls
Tricep Extensions
Shoulder presses
Clave Raises
High Pulls
Farmer’s carry around the parking lot. Drop your bell, and switch groups.
2 full rounds of this, then between rounds 2 and 3, we added 1 minute of LBCs and 5 man makers to each lineup.
MARY:
Bonsai called for Merkins, then we held the bottom until time was up
COT:
Prayers for the first day of school today in the Fort. Prayers for teachers, parents, students.
Praise for DaVinci’s step father
WARMUP: Started with a warmup lap around the track for 1/4 mile. Then we did 15 Hand Release merkins, 15 Cherry Pickers, 15 Hill Billy Walkers, Moraccian NightClubs , and 15 Over Head Claps
THE THANG: Usually this AO does Broga prior to the boot camp version of workout. I opted for 20 minutes of Broga afterwards as I prefer to stretch with warm muscles to get a deeper stretch. So here’s what we did. After the warmup had Pax mosey over to football field for a exercise I found called The Red Bruchetta: It goes like this,
Start at one end zone run to other end zone and do 100 SSH’s, run back to starting end zone and plank while waiting for six to return.
Next run to the opposite 25 yard line and do 75 Mountain Climbers run back and plank on elbows till 6 is in
Go to 50 yard line and do 50 LBC’s return and do Hello Dollys till 6 is in.
Go to 25 yard line do 25 Monkey Humpers return and do Flutter Kicks
Go to 15 yard line do 15 Burpees and return and do Penguins in cadence.
This took about 25 minutes to do which left about 20 minutes of Broga to wrap it all up. Thanks Bodywash for the Q.
MARY:
ANNOUNCEMENTS: The Fort 10 year anniversary in September
COT: All parents and kids returning to school.
An awesome group of 30+ men came out to “Club 813”…celebrating the birthdays of Harry Carry, Fogerty, and Grassy Knoll!
HarryCarry started with a short mosey run.
Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (15x I/C)
Moroccan Nightclubs (12x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)
Short mosey run
Fish tracks routine:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do Bobby Hurleys, repeat
Bear crawl…stop and do mountain climbers, repeat
Lunge walk…stop and do squats, repeat
Crab walk…stop and do pickle pointers (no repeat)
Hand off to Grassy Knoll:
Motivators from ten.
Jack Webb routine: One big boy sit up and four American Hammers, went to 11 bigboys to hit Grassy’s 44 years of age.
Hand off to Fogerty:
Elevens routine: 10 merkins at top of the hill, one bomb jack at the bottom, and proceed from there.
Run back to COT
Announcements
Prayers/Praises
Lastly, Badlands was inducted into Club 813.
WARMUP: SSH, Imperial Walker, Windmills, merkins, mountain climbers
THE THANG:
Around the park with various pain stations along the way. Next, infamous Uber hill. 2minutes to carry brick up and down hill. 4 periods simulated carrying books from class to class. We had a chance to discuss Site Q opportunities 😀
Still reeling from how Cubbie measures shapes and distance, I took the reins to the Stockcade for the first time. These southern PAX also were reminded of the great term Rotary!(vs traffic circle)
Disclaimer was given no FNGs present
Quick mosey across the parking lot.
Warm up:
-15 SSH
—15 windmills
—15 Cherry Pickers
Mosey to Church Lot
Doings double 11’s
Church lot: Merkins and plank jacks
Rotary: Jump Squats and Burpees
With 180 seconds to spare we headed back to COT where we met up with Chuppacabra.
Prayers for marriageS, those in hospice, health of the kids.
Thankful for the opportunity to lead a great group of PAX
-Yard Sale
WARMUP: SSH, Peter Parker, Parker Peter, Plank Holds, Side Planks
THE THANG:
Mosey to elementary school horseshoe.
Use awning poles as markers.
Bear crawl, stop and do 2 merkins at each
Lunge walk, stop and do 2 squats at each
Crab walk, stop and do 1 burpee at each
Squat and lunge iso holds plus pulses
Mosey to pull up bars.
5 – 10 – 15 Pull Ups / Merkins / Squats
Mosey down to stop sign and back
AMRAP 10 Minutes
Broga for fifteen
Chair, breathing cues, boat, pigeon.
MARY: Who?
ANNOUNCEMENTS: 3 x Birthday Q at The Fort tomorrow!
COT: prayers for school picking back up, for our children to not be influenced by the wrong things.
For JB the AD at NaFo and his recovery from motorcycle accident.
Harry Carey’s 2.0 off to college – pray for he and his M as they deal with the change, too.
WARMUP:
20 x SSH
20 x Windmill
20 x Moroccan night clubs
20 x Peter Parker’s
20 x Imperial Walkers
Mosey: shuffle left / right, karaoke left/ right, toy soldiers, nur
THE THANG:
Millenial
– PAX does 100 each exercise
– Runs a 100 M lap together
– 10 cycles total. (100 exercise + 100 m lap = 200 x 10 cycles = 2000)
– 1st person to 100, cycle ends, and we run together. Everything is complete as 1 unit.
– Faster runners plank for the 6.
– Last cycle is 100 burpees on Q. Q can be rotating or by One Q
1) SSH
2) Lunges
3) Merkins
4) LBCs
5) Mtn Climbers
6) Flutters
7) Calf Raises
8) Dying cockroach (abs)
9) Squats
10) Burpees
How it actually ran: YHC thought 100m was too short so it ended up being a quarter mile loop. By #6 I had to shorten it back down to 100m. We ran out of time for all Burpees – it was 10 OYO at the end.
@Band Camp was the exercise and lap leader (King)
@Paddle was right behind him on the laps
@Grinder dominated the leg workouts
@Tesh destroyed the abs and merkins. Shirt remained on.
@Yardsale and @Cubbie followed in suit.
At the end, I discussed how large obstacles may seem at first. If you can tackle them as a team, you start to see progress.
Think about this in life. Find other men to do daily battle with. Learn, grow, hold each other accountable. Link up them in a Shieldlock group. Watch your King, Queen accelerate.
ANNOUNCEMENTS: Prayers for kids and teachers – back to school
COT: Cubbie closed out in prayer.