WARMUP: ssh, cherry pickers, windmills, MNK
THE THANG: 4 corners with merkens squats big boys and flutters. 15/10/5. Jack webbs, 7’s up the hill with squats and burpees. Indigenous run back to cot w 6 completing 3 LBCs
MARY: 1 round of box cutters to get us to 6
ANNOUNCEMENTS: forgot 3D on the last one
COT:
Warm-up (5 minutes)
– SSH: 1 minute
– Arm circles: 1 minute
– Bodyweight squats: 1 minute
– High knees: 1 minute
– Mountain climbers: 1 minute
Main Workout (35 minutes)
– Kettlebell swings: 1 minute
– Goblet squats: 1 minute
– Kettlebell deadlifts: 1 minute
– Kettlebell lunges (alternating legs): 1 minute
– Kettlebell clean and press: 1 minute
– Russian twists with kettlebell: 1 minute
– Kettlebell halos: 1 minute
– Rest: 30 to 60 seconds
Repeat the Main Workout circuit for a total of 3 rounds.
Cool Down (5 minutes)
– Stretching: 5 minutes
WARMUP: We did.
THE THANG:
There was a lot of back and forth down the field and back with 6-inch holds and exercises and such. Threw in some burpees, and partner carries, and bear crawls. It’s all Julie Andrews and my favorite things… that’s for Band Camp…
Went up to the parking lot track and did some more exercises and loops on the track.
– JCruise took a dump on the 50-yard line and blamed it on the dog. Or maybe it was the other way around… I forget
– FunHouse died of dysentery on his way back across the expansive plains to his home, Oregon Trail style…
– Spider-Man changed into his (not present) shirt after the workout…
– Gears went sleeveless to show off his newly acquired Hawaiian tan…
– Maximus was glad we didn’t do 81 burpees to start our workout…
– Tapout (11) carried Headspin for 50 yards, thus reinforcing my statement about being grown f-ing men. But he promises to keep himself in check in front of his mom…
– Time Machine loves ducks. Like, it might be an unhealthy focus of his life…
– Drop Thrill knows how to keep a man humble…
– 3D (if you haven’t noticed) is accelerating whilst shedding his former self…
– Suplex agrees that we don’t use the word “whilst” nearly enough…
– Yoyo Ma was the War Daddy today. He won’t read this, so I can write whatever I want about him…
– Sprocket continues to fill out his rewards card. Just a few more punches and I think he gets one free workout. Or an ice cream cake or something like that…
– Ruby Slippers loved doing a 6-inch hold. I’ll just leave that there.
When truth pulls up next to you in its limo, rolls down the window and asks you if you have any Grey Poupon, you can pass it this report as a substitute.
no poop was actually created or discovered at the 50 or any other yard line.
no Poupon was actually created or discovered at the 50 either…
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.
WARMUP: Clam Chowder x5, Cherry Pickers, CC x4, Hillbilly Walkers, CC x 3, SSH, CC x 2, Imperial Squat Walkers, CC x 1, Bomb-Jacks
most IC
THE THANG: mix of solo & partner work
R1: Fireman’s Drag end zone to end zone
R2: lap— shuffle 20m, mosey 100m, shuffle 20 m, Nur 100m
R3: Double Backed Beasts – 50 Dora
R4: repeat R2, but with Carioca on 20’s
R5: Partner Bent Rows— x 40 Dora
R6: repeat R2
R7: “Dirty Dog” series (21 count)
MARY: box cutters, Hello Dolly, other Pax call outs
ANNOUNCEMENTS: stuff the bus, T&H
COT: yup
WARMUP: Disclaimer brought to you by Slow Jams then an introduction to my fellow CO Q’s and the theme of the beatdown, Accountability, was explained and what that means to me. Followed by some in cadence exercises and stretching.
THE THANG: Mosey to bus loop where Slow Jams called curb 7’s. Starting with 1 curb dip, bearcrawl out to next curb for 6 incline merkins, crabwalk back. So on and so forth.
Cubbie was next up. He provided his insights on our group and where accountability plays its part. Mosey to pull up bars for partner station work. 1st station – 10 pull ups, 2nd station – 25 WW1 sit-ups, 3rd station – 25 leg lifts, 4th station – 25 v-ups, 5th station – 25 lbc, 6th station – 25 dragon flutters. Following the completion of all stations we then took a mosey to front entrance hill.
Skipper then took the helm. He zeroed in on a stoicism based message that aligned with accountability in your personal actions. We then proceeded with 5’s from light pole to light pole with lunges and jump squats. Final mosey to the band lot where Half Shell finished with a final message on how our accountability plays an important role in keeping him on track. He thanked us with 50 yard sprints and exercises that summarized the entire workout. 25 CDD’s, 25 Merkins, 25 BBS, 25 Superman’s, 25 Squats, 25 calf raises.
MARY: no time
ANNOUNCEMENTS: bethel men’s, stuff the bus, tortoise and hare, blood drive
COT: we all got an opportunity to share what was weighing on our hearts and minds. Because after all, we are men and whether we like it or not, we can’t fix everything on our own. Don’t be ashamed to be vulnerable and reach out for help!
WARMUP: MNCs, 5x Mike Tysons, Ch.Pickers, 4x M.T.s, Hillb-Walk, 3x MTs, Imp. Walk., 2x MTs, Windmills, 1x MT
THE THANG: 3 stations (ran out of time for 4th). First = Solo…. 2nd/3rd = Partner
1. (at Fences): RDL’s with KBells (15 each side), Gas-Pumpers w/ KB (X10), Clamshells w/ KB (25 each side), Oma-Plata Situps w/ KB (5 each side)
2. (at First light post): 300 Dora Calf Raises w/ KB (10 straight, 10 point in, 10 point out, repeat)…. partner runs to next light post, 5 squat jumps, Nur back
– Flutter Press till 6 was up, then 50 KB-swings before next station
3. (at 2nd light post): 300 Dora Bicep/Tricep … partner does Carioca up & back with 5 Burpees at the turn
– Fisherman’s Calf-Raises (20 each side) before moving on
– At this point, preset alarm signaled Mary’s Arrival; voiding the 4th station’s necessity
MARY: Flutters around KB, “Hernias” (Big Boy w/ KB) x 25, Heel Taps (IC / 4ct. x 25), LBC’s w/ KB x 25, Freddy Mercury’s w/ KB Press
ANNOUNCEMENTS: Blood drive Thursday, Bethel, Tortoise & Hare
COT: Safety/Grace for kiddos hot-rodding, transitions into school year
WARMUP: MNC’s x 25
5 “Clam Chowders “ (10 ct/IC), Imp Walk, 4CCs, SSH, 3 CCs, ChPick, 2CCs, plank-Jack w/ Merkin (IC), 1 CC
THE THANG: 7 laps around 3 Stations, 25 reps all exercises, MOT changes each lap between stations, always slow Mosey from last to start. End each lap w/ SSH till 6
( We only had time to do 5 of 7)
set timer & Music (VanHalen)
1: Shiko, Good-AMs, AirSquats, MOT= Nur
2: Step-ups, calf-raise (toes in/out (opposite Pax natural posture), side lunges, MOT=Toy Soldier
3: CDDs, shoulder claps, Mike Tyson’s, MOT=Carioca (R/L)
4: plank (25sec), Side-Rt, Side-Lt, MOT=full Mosey
5: Alt Bulg. Split Squats, Monkey-Humpers, Alt RDLs, MOT=mosey w/ butt-kickers
6: up and out, Flutters, LBCs, MOT= bear crawl
7: Merkins, Wide , Diamond, MOT=side shuffle
MARY: Jane Fonda Pilates, 50 LBCs
ANNOUNCEMENTS: Jaegar, T & H, Blood Drive, Bethel 8/1
COT: Prayers for Connecting w/ 2.0’s, mental health, transitions back into school
FNG Naming
WARMUP: The usual suspects of Side Stradle Hops, Windmills, Moroccan Nightclubs, Imperial Walkers and Hillbilly Walkers
THE THANG: Mosey with bells to the loop in front of the stadium and completed the below AMRAP
20 KB Swings
20 Goblet Squats
20 Curls
20 Overhead Press
Lap around the entry loop up the where the gate is and back alternating laps of suitcase carry and overhead carry. Switch hands at the gate.
Goal is to never set the bell down
MARY: 1 minute of LBC. Seemed much longer!
COT: Occurred…
WARMUP:
15 SSH IC
10 Windmill IC
Plank Warmup
Honeymooner to Downward Dog
5 Merkin
5 Parker Peter
5 Shoulder Taps
5 Burpees OYO
Mosey to the Islands
THE THANG: x2
See image
Station 1: Overhead March (15 reps each side)
Bicep Isometric Carry to Station 2
Station 2: KB Overhead Swings (25)
Overhead Lunge Walk to Station 3
Station 3: Curl to Halo (12 each side)
Goblet Carry to Station 4
Station 4: Single Leg Deadlift to Overhead Reverse Lunge (12 each side)
Overhead Lunge Walk to Station 5
Station 5: Russian Twist (20 count)
Bicep Isometric Carry to Station 6
Station 6: Snatch (12 each side)
Goblet Carry back to Station 1
Mosey back to COT
MARY:
ABC’S of Abs
3 rounds of callouts: Heels to Heaven, American Hammers, Elbow Plank Parker Peters
ANNOUNCEMENTS:
CSAUP’S, Bethel Men’s Shelter, Blood Drive, Relaunch of Snake Pit
COT:
Show to know
Standard warmup…
One of my favorite KB formats is the 3x3x3: 3 rounds of 3 sets of 3 exercises. But to mix it up, 2 sets from the current followed by 1 set of the previous, so A-A, then B-B-A, then C-C-B… I think this allows a little longer recover before heading into the 3rd set which helps you to push harder. I’m going to tell myself that, cause I am still in pain two days later.
Set A:
Clean into a 1 arm thruster x10 (5 EA)
Front raise x10
Single-leg dead lift x10 (5 EL)
Set B:
Bent row x10EA
Tricep Extension x10
Squat x20
Set C:
One-arm swings x10EA
Overhead Press x10EA
Racked split squat x10 each side
Between rounds cooldown lap ending in a 20yd bear crawl to spike the heart rate to get ready for the next round.
This was a tough one. I’m pretty sure Band Camp thought I was making it all up, cause I don’t have to put Sharpie on my forearm… Welcome FNG Splash Pad! Hopefully there was enough fun in there to offset the splashing / dry heaving…