WARMUP: Lots of compliments about my Clemson hoodie especially from Assassin and Pusher. I think Backdraft wanted to punch me. JK. A little mosey after a few DIAs don’t ask. We did some dips, derkins, SSHs and various movements to get warmed up. All were warm with the hot air flying around from the mumble chatter.
THE THANG: pulled out the orange signs from the Yeti a while back. Lots of compliments on the visibility of them. NOT! 5 stations with 5 exercises at each stop. Stop 1. 25 reps – American hammers, mtn. Climbers, squats, SS hops, Rosalitas. Stop 2. 15 reps – merkins, big boy sit-ups, squats, LBCs, plank jacks. Stop 3 20 reps – monkey humpers, calf raises, sumo squats, seal jacks, weezy jeffersons. Stop 4. Reps 10 – flutters, SS hops, mtn. Climbers, American hammers, shoulder taps. Stop 5. Reps 30 – imperial walkers, Peter Parker’s, Parker peters, gas pumpers, hello dolly. Noted that @backdraft was concerned that the rep count didn’t increase as the stops progressed.
MARY: ran out of time
ANNOUNCEMENTS: D2D, newsletter.
COT: very open personal prayers shared. We will leave it at that. Good transparency. Love my F3 brothers
Tag: Anchorman
Pink Mangoes and Root Beers Dum Dum Pops
- QIC: Barry Manilow
- When: 2023-01-05
- Pax: Anchorman, Assassin, Band Camp, Barry Manilow, Bass-o-matic, Boss Hogg, Cakeboss, Destiny, Double D, Esso, Mark Nestel, oldbay, Pusher, Rebel, Short Sale, SugarBug, Tater, Twister
- Posted In: Footloose
2 went on a run.
2 brought extra weight to the bootcamp.
Being a moderate, I gave it everything I had to match to intensity of those who showed.
Warm up:
ran to the top of “the” hill and alternated types of exercises: standing, on your 6, standing, plank. Various exercises, 3 times, count about 10-15.
Back down the hill and a few monkey humpers for our friends from Minnow Pond.
The main event:
5
5-10
5-10-15
5-10-15-20
5-10-15-20-25
5-10-15-20-25-30
different exercises with a run in between, utilizing the stairs, all the stairs.
Again, a few monkey humpers for our friends from Minnow Pond.
One round of Assassin suicides (repeat instructions to Bandcamp as needed).
back near COT for the crowd favorite Mahktar N’Diayes
Finish up with Jack Webb, very near a full JW
Various exercises through out included:
imp walker, hillbilly walker, toy soldier, freddie mercury, gas pumpers, LL Squat, side squat, jump squat, travolta, merkins, SSH, flying squirrels, shoulder taps, crunches, O/H claps, BB sits.
Thanks to DOJO for the nod and all of those who participated at 80% or more.
Looks like we made it,
Barry Manilow
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Last Site Q for Boehiem
- QIC: Boeheim
- When: 2023-01-02
- Pax: Anchorman, Assassin, Backdraft, Barry Manilow, Bass-o-matic, Boeheim, Cakeboss, Double D, Fire Marshall Bill, Funhouse, Pusher, White Lightning
- Posted In: Flight Plan
WARMUP: welcome the new year.
THE THANG: River District run
MARY:
ANNOUNCEMENTS: Lots… Newsletter
COT: Boehiem has served the Pax well as site Q of Flight Plan for 6+ years. Thank you for your leadership!!!
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Easy Peasy for Twister
WARMUP: Twister complaining about all the AO name changes. He’s old.
THE THANG: Run down 160 for 23 minutes, turn around.
MARY: Should recalculate to 22 minutes out and turn around.
ANNOUNCEMENTS: Q source, Dam2Damn Bar
COT: Prayers for healing and marriages.
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The Legend of Dora and the Burpee Hill
- QIC: Headspin
- When: 2023-01-03
- Pax: Anchorman, Barry Manilow, Beaker, Bobber, Cakeboss, Double D, Headspin, Kermit, Weezer
- Posted In: Block Party
WARMUP: SSH 25x, Imperial Walkers 10x, Hillbilly Walkers 10x, Peter Parker 10x, Merkins 10x, Honeymooner, Downward Dog
THE THANG:
To the hill for 11s: Bear crawl to the top for Burpees, run to the bottom for Squats
Mosey up to the Massey St parking lot.
DORA style workout – Count off into groups
100 Merkins, 200 Big Boys, & 300 squats per team. As the group completes the exercise, a pax runs down the hill and back. Swap out till all reps are done.
Run Back to COT
MARY: Jackknife sit-ups w/clap 10x, Flutters 15x, American Hammer 10x
ANNOUNCEMENTS: Dam to Dam, Volunteer Events, New accountability meeting once per month at Hanging with Stang
COT: Prayers for Grout’s wife and her family due to the loss of her mother-in-law.
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Gusts 💨 of wind and pain at The Stockade
- QIC: CakeBoss
- When: 2022-12-23
- Pax: Anchorman, Band Camp, Barry Manilow, Cakeboss, Ecoli, JWOW, PETA, Pusher, slapshot
- Posted In: The Stockade
WARMUP: mosey around Harris Teeter with stops for some exercise moves
5burpees – mosey
4 burpees- bear crawl
3 burpees- lunge walk
2 burpees- run backwards
1 burpee- mosey
THE THANG:
CakeBoss version of 12 days of Christmas was 12 exercises 12 reps each
4 corners has 3 exercises each
Do one exercise at each corner run to each pain station for 3 rounds which ended about 2mi
Exercises included the following
1. Apollo Onos
2. American Hammer
3. Dry docks
4. Peter Parkers
5. Freddy Mercury’s
6. Merkins
7. Jump squats
8. Sumo Squats
9. Lunges
10. Merkins
11. Diamond Merkins
12. Burpees
MARY:
Mosey to drive thru at drug store
10 LBCs
10 Merkins
10 dying cockroaches
10 Merkins
ANNOUNCEMENTS:
See newsletter
COT:
Do good and influence those around you
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Not on Band Camps “Naughty List”
WARMUP:
Mosey to High School Parking Lot
25 EA – SSH
10 EA – Windmills
10 EA – Imperial Walkers
10 EA – Hillbilly Walkers
THE THANG: #1
Four Corners: (4 rounds)
Corner #1 – 3 Burpees – 5 Bompjacks
Corner #2 – 3 Burpees – 10 Jumpsquats
Corner #3 – 3 Burpees – 15 CDD
Corner #4 – 3 Burpees – 20 Mountain Climbers (single count)
THE THANG #2
Dora
100 EA – Merkins
200 EA – Squats
300 EA – LBC’s
MARY: None
ANNOUNCEMENTS:
COT: Prayers for PAX Health
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Coming in Hot on a cold Tuesday morning
- QIC: CakeBoss
- When: 2022-12-20
- Pax: Anchorman, Barry Manilow, Bass-o-matic, Bo Wiseman (Saw Dust), Boogie Down, Cakeboss, Cousin Eddie, JWOW, Rebel, Twister
- Posted In: The Ballroom
WARMUP: laps until Q showed up
THE THANG:
Mosey to front of school
3 rounds of 10 dips, 10 Derkins, 10 squats
Mosey towards elementary school entrance
Run to 5 light poles and perform exercises
Round 1: 10 lunges each pole
Round 2: 10 Carolina dry dock
Round 3: 5 Weezy Jefferson’s
Round 4: 10 calf raises
Round 5: 10 diamond merkins
Round 6: 10 flutters
Mosey to back of school
Partner 1 runs across bridge and back Partner 2 exercise
1) LBCs
2) Merkins
3) Sumo Squats
Wall sit
PAX bear crawl
Wall sit
PAX 5 Merkins
Indian mosey back to COT
MARY:
ANNOUNCEMENTS:
Christmas Eve Clave Boss and Convergence Saturday 0630 wheels up
Dam2Dam- look it up
COT:
Lots of prayers and praises
Enjoy the moments and don’t get fought up in the complaints
Peace Joy and Love men!!
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12 days of painmas
- QIC: Anchorman
- When: 2022-12-16
- Pax: Anchorman, Backdraft, Barry Manilow, Bass-o-matic, Boogie Down, Boss Hogg, Cakeboss, Cheddah, Cousin Eddie, Destiny, Dojo, Fogerty, JWOW, Mark Nestel, Nasa, oldbay, Pusher, Quack Attack, Rebel, Shady, Sprocket, Weezer
- Posted In: Slow Burn
WARMUP: mosey to parking lot across the street for a circle and warm up exercises.
THE THANG: mosey more over to medical building and get going on the 12 days.
Not moderate. Good work put in. Fellowship was pretty quiet by about day 5.
Do day one, run around building.
Plank for 6.
Do day two, day one then around the building, etc
1 Donkey Kick
2 WAM
3 Jumping Lunges
4 Merkins
5 Squats
6 Burpees
7 Bombjacks
8 Sumo Squats
9 CDD
10 Flutters IC
11 Monkey Humpers
12 Diamond Merkins
During Plank we got to hear about Pax fav Christmas gift memory as a kid. Sounded like a lot of our folks were hitting the Sears catalog or the local KB Toy in the mall for the best stuff.
Outside of Old Bay who got a dot matrix printer. Prob from Radio Shack. We are renaming him Tandy.
MARY: no time for her. It took all 45 to wrap the 12 days. Site q was nervous we’d be late during run back.
ANNOUNCEMENTS:
COT:
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Mississippi Mud
It was a chilly morning in The Fort, but the firey mumble chatter kept us all warm. So did the pain!
After a plethora of warmup exersices we were off for some wall work.
The Ascending Testicles (not so distant cousin to Balls to the Wall)
15 Degrees – 10 Derkins
45 Degrees – 10 Derkins
Balls to the Wall – 10 Derkins
Then a round of The Australian (aka decline mountain climbers
We then moseyed over to the track to celebrate the birthday of our beloved state Mississippi.
Fun Facts: Mississippi joined the Union as the 20th state on December 10th 1817 and gets its name from the Mississippi River, which forms its western border. Mississippi is known for being the birthplace of American blues music and is also famous for its fertile soil, which makes it an agricultural powerhouse, as well as for its catfish farming industry.
The Thang:
18 of one exercise, run half a lap around the track. Then 17 of the same exercise, and run the other half of lap (year 1817). We worked our way all the way down the list.
M – erkins
I – material Walkers
S – ide Straddle Hops
S – it Ups
I – nch Worms
S – holder Taps
S – umo Squats
I – ron Mike Tysons
P – eter Pointers
P – eter Parkers
P – eter Pointers
I – mperial Storm Kickers
Back to COT
-JWow
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