Tag: Band Camp

Sharks and Minnows at The Block Party

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Lots of dudes showed up to the Pond Party this morning .
Pledge..Let's go
First stop, The Pharmacy for SSHs and a couple burpees
Next Stop, New parking lot, Old Hardee's
10 merkins, 10 Squats, 10 LBCs.
Partner up with like speed so you and partner arrive at the destination at same time. I didn't do a good job explaining this, no worries we made it safely to the Post Offices
Same exercises, back to the parking lot, same exercises with partner dips and merkins until six arrives.
Next, we ran to the First Baptist Church parking lot. I did my best to describe this workout as the merkin mile, 20 merkins at each island, each lap, 5 laps = 1 mile. Once complete, we did the same routine swapping out the merkins for squats and LBCs.
Back to COT
Prayers for Wegmans Boston Marathon adventure.

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Hominy’s First Trip to the Block Party

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Warmup is OYO before 0515.

Count PAX. Mosey to Bottom of Massey St Hill.

Part 1: Bear Climb the Hill.
Do 10 bear crawl paces. Do 5 merkins. Do 10 walking paces. Do 5 merkins. Repeat.

Mosey to WEP Stage. Cut through parking lot, to McCammon St, to Faile St, to Ardrey St, the enter WEP.

Part 2: Park Loop Bench Tour.
Travel counter-clockwise. Stop at every swinging bench. Complete 5 merkins, 10 squats, 15 LBC at each bench. After returning to the stage, continue until arrival at playground.

Part 3: Swinging
Partners

  • One partner runs to the stage and back (through the grass) while the other swings. Switch.
  • We did multiple rounds of this.

Mosey back to COT via White St. Rendezvous with the two Runners.

Concluded with MARY.

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Minnow Pond Greatest Hits and Shovel Flag Handoff

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My last day as site Q for Minnow Pond / Thursday Block Party, so I wanted to revisit some of the more fun workouts had here in the past.
WARMUP: None
THE THANG:
Part 1 – Harris St Hill Work
Proceed down White/160, left on Ardrey (by WEP), take it to corner of Ardrey and Harris St. That is the start. At start do 10 merkins and 20 LBCs, then run downhill to very bottom, across from Harris St park, do 5 burpees, then run uphill to corner of Harris St and Business 21, do 10 merkins, 20 LBCs, run back down to bottom, 5 burpees, back to start for 10 more merkins and 20 LBCs, then wait for 6. Others went back down to bottom for more burpees to pull the 6 back to start. Everyone LOVES Harris St hill!!
On to round 2. Proceed back down Ardrey to meet up in front of WEP amphitheater.
Round 2 – WEP Swing Loop
The walking path loop around WEP is approx 3/4 mile or so, with around 10-12 swings or swing stations (one of these days I will get the accurate count). Start from amphitheater towards large hill first. Stop at every swing and do 10 merkins, 15 squats, 20 LBCs. Due to time, rep count was cut to 10/10/10 about 2/3 through. By the time we all got back to the start, we had 2-3 minutes to get back to COT, perfect timing!
MARY: We had about a minute worth of flutters and something else.
ANNOUNCEMENTS:
Read the newsletter, get involved, invigorate your male community leadership.
COT:
Alot lifted up.

Today I handed off the shovel flag to a HIM that I know will maintain the standards set for Minnow Pond, Farmer's Only. Shady started MP up back in mid-2017 to be a place that will push you to your limits physically (1st F), but also fostered a strong 2nd F there as well. A minimum of ~3.2 miles (5K) with pain stations mixed in, so you HAVE to push your pace to get all that in within 45 minutes. That is the standard set. Other past site Qs – Longshanks, Jekyll, and Funhouse – all maintained that standard while putting their own flair on things to continue growing the 2nd F there. It was an honor, privilege, and blessing to take the reigns of what I feel is a premier site in The Fort.

When you have a strong fellowship to share your pains and burdens, it makes those pains and burdens much more bearable and manageable. When those two things come together like that, it is an awesome thing to be part of, and the result is growth in your 3rd F too, for you gain more faith in what you can do as well as who will be there to do it with you. This is a great microcosm of what F3 is all about. Planting a small workout. The black diamond aspect of it that pushed everyone to their limits drew them out. The magnet. The strong fellowship cultivated from it and by it drew you and others out, and kept them coming. The glue. Then you and others realized there is alot more to things than just working out, that you can get through hard things, that others will be there with you to help push/pull you along, and in turn you do that for others. Then it spreads outside the gloom. The Boom or explosion of growth. It is awesome.

Farmer's Only will be a GREAT site Q! He lives for pushing himself in all three Fs, and will do the same for others. Be warned, he LOVES burpees and pull-ups. HA HA!! Congratulations Farmer's Only! Well deserved and earned.

Thank you everyone for being a part of Minnow Pond / Block Party lore. Excited to see where it goes from here.
Blessings and SYITG
-NASA

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50

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WARMUP: We started off with our themed number of reps with 50 SSHs then on to some stretchy things.
THE THANG:
This is what was planned plus a couple of AMRAPs but we only made it to Round 2 -Corner 2 then we had to make our way back to COT.
4 corners – 2 Rounds – 200 Reps
Corner 1 – 50 Man Makers
Corner 2 – 50 American Swings
Corner 3 – 50 High Pulls
Corner 4 – 50 Power Cleans (25 each arm)
Corner 1 – 50 Pass Through Lunges
Corner 2 – 50 Mustaphas (Officially renamed Rafikis)
Corner 3 – 50 Pull Throughs
Corner 4- 50 American Hammers

MARY:
ANNOUNCEMENTS: were made
COT: We shared our praises and burdens and we prayed.

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Moderate until it isn’t

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WARMUP:
80 SSH in cadence for Flounders bday
Squats
Broga
THE THANG:
Mosey to the Springs building near front by the garden area

10 dips
10 derkins
10 crazy leg twist

10 dips
10 derkins
10 Bulgarian split squats each leg

10 dips
10 derkins
10 squats

10 lbcs with feet on wall
10 penguins with feet on wall
10 each side pretzels

Repeat above again for 2 total rounds

Mosey down by police station find a curb and do some jump ups in plank position
Start at bottom and push/hop up to the top of curb with your arms

Mosey back toward COT for the grand finale
11s on the hill
Burpees and squats
MARY:
Ran out of time
ANNOUNCEMENTS:
Tortoise and hare
Greater Than
Q vs Q
COT:

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Oh yeah… We have been here before…

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WARMUP:
Mosey down 160 towards Dam Rd. and the back fire entrance.

THE THANG:
Top of the Hill
5 – Lt. Dan Magic Legs

Light post Ladder
5 – Burpees – All the way to the fence
10 – Diamond Merkins
15 – Sumo Squats
20 – American Hammers
25 – Seal Jacks – Closest to the top of thy hill

Run back to COT

MARY:
Not enough time

ANNOUNCEMENTS:
Tortoise and the Hare

COT:
PEAR

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Moderate until it isn’t

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WARMUP:
80 SSH in cadence for Flounders bday
Squats
Broga
THE THANG:
Mosey to the Springs building near front by the garden area

10 dips
10 derkins
10 crazy leg twist

10 dips
10 derkins
10 Bulgarian split squats each leg

10 dips
10 derkins
10 squats

10 lbcs with feet on wall
10 penguins with feet on wall
10 each side pretzels

Repeat above again for 2 total rounds

Mosey down by police station find a curb and do some jump ups in plank position
Start at bottom and push/hop up to the top of curb with your arms

Mosey back toward COT for the grand finale
11s on the hill
Burpees and squats
MARY:
Ran out of time
ANNOUNCEMENTS:
Tortoise and hare
Greater Than
Q vs Q
COT:

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2026 QvQ round 1

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THE THANG:
Fishstix was away and was alloted the 1st 20 minutes. We moseyed up to the top lot at The JOC. He led us in a series of partner work. Shouldered partner resistance mosey face to face, Patty Cake Merkins, Partner Get Ups. Round 2 was Wheel Barrows, Leg Throws and Partner Cliff Hanger Merkins.

Our man Flair subbed in for Slopes who sadly came down with the sickness. Flair stayed in the cross regional partner up and called AMRAP work together. No Cheat Merkins, Big Boys and Squats – take a lap. Remember your time as you are always challenging yourself. Next round same workout but beat your AMRAP from Rd 1. Take a lap. Stop at soccer goals and line up in Groups of 3. Suicides across the parking lot. Partner 1 takes of, Partner 2 planks and Partner 3 burpees until all partners complete suicide.
Flair Band Camp Please feel free to edit this BB as needed.

Mosey back to COT for a quick ab lab.

Both brought great VAPE however Fishstix pulled away by the tightest margin. Kudos to Flair for throwing together a great workout in little to no time. Kudos to Fishstix for taking the Dub.

ANNOUNCEMENTS: Announced
COT: Prayers and praises as we tallied the vote.

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Unlit lights

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WARMUP: yes! Absolutely it was windy and cold. We would mosey and then wall sit dor everybody to catch up. As soon as the last guy arrived and sat down against the wall we were up and running again to another random location. Bonsai openly wondered if that was all I had planned. We did it for so long.

THE THANG: truth is: when I Q a moderate I often see who is present and budget our workout accordingly. In the spirit of a moderate, I kept all the counts to 10 or under and the mileage limited. These guys are strong.

The main portion was built around light poles and additive work. We were doing merkins and squats, adding an additional rep each light pole

At pole six and pole nine we stopped even though the lights weren’t on. I made a reference to how some men in our community are like those light poles: present but their light has gone out. Being among F3 guys is like standing in a well lit parking lot. A ton of dudes on fire accelerating.

But are we invigorating male community leadership if we don’t continue to reach out to those guys whose light has dimmed? The sad clowns among us need F3!

So, at every light pole we came across that was out—we did six merkins and nine squats. Turns out there are a lot of light poles at this AO in need of new bulbs or more power. I’m not sure what the metaphor is for sad clowns needing a new bulb or more power, but let’s keep working on EHING them and we can ask after their fifth or sixth post.

Closed with Bulgarian split squats, core work, and some mobility that is always a crowd favorite

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