Tag: Band Camp

You Will Struggle!

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WARMUP: A few loops in the parking lot while Bowser shared leadership principles learned from Bible study with his buddy, followed by brief series of exercises

THE THANG:
Mosey to playground and pick a partner for Dora

100 Penguins / transit with bear crawl & crawl bear
200 Shoulder Taps / transit via lunge & backward lunge
300 Flutters / transit via run & nur

Mosey to picnic WEP area and pick new partner

Partner 1 planks while Partner 2 does Step ups
Rinse & repeat with Bulgarian Split squats
10 Burpees

Mosey to FM Town Hall picnic area

Pax chose exercise and a dice roll determines the # of reps, including Merkins, Burpees, Squat Jumps, Squats, Freddys & more

Mosey home

MARY: Included in Dora series

ANNOUNCEMENTS: July 4th convergence at Catawba Ridge 0700 launch time

COT: The theme today was built around Struggle because the Summer Steam has kicked into high gear and the core of the F3 engine for me is Shared Suffering. These pax suffered through a tough workout with grit and encouragement throughout. The Struggle in the Gloom can be hard, but the hardest struggles come once we leave the parking lot after COT. The suffering life deals is real and difficult. And the personal struggles that exist inside the heart and mind can be the toughest of all.

Don't believe the lies in your head that other men aren't struggling. We all struggle, from the sharpest and fittest Nantan to the gimpy pax trying to get off IR. DON'T STRUGGLE ALONE! The reason we post is to build the grit and the brotherhood that will get us through every struggle!

Appreciate the contributions of all throughout the workout and in COT!

Thanks for the invite JWOW! You were missed.

#KeepPosting

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Decisions

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Five guys (including FNG “Trash Panda”) put in 45 minutes of work this morning. YHC joined them for the last 34. Here’s what we did.

The Thang

  • 10 Goblet Squats
  • 10 Curls
  • 10 Calf Raises
  • 10 American Hammers
  • 10 Skull Crushers
  • 10 Flutters with a Press
  • 10 Pull Throughs
  • 10 KB Swings
  • 10 Walking Lunges
  • 10 John Deeres
  • 10 Simbas
  • 10 Manmakers
  • Short Mosey
  • Repeat with 15 reps, then 20, then 5

NMM
Every day presents different challenges. Will you rise or fall? What decisions will you make?

I woke up this morning at 5:07. The workout I was supposed to lead started at 5:15. I live 8 minutes from the AO. I had a decision to make: hurry out the door or pass my responsibilities to someone else. But Maximus reminded us this morning that society wants to push us to the sidelines. They say we shouldn’t get involved – let someone else take charge. But that’s not our calling. Our mission is to invigorate male community leadership and I can’t do that from my bed. So I did what I was supposed to do, albeit in was 11 minutes late. Late is better than never.

Thank you Bam Bam for taking charge in my absence. I owe you 11 minutes.

Aye!
Italian Job

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The Loredo

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WARMUP: 20 SSH, 20, Hillbilly Walkers, Moroccan Nightclubs (or some version of that)
THE THANG:
The Thang
We put our own spin on Loredo, kicking things off with the run:
6 Rounds for Time

  • 🏃 400-meter Run
  • 🦵 24 Squats
  • 💪 24 Merkins
  • 🚶 24 Walking Lunges

The prescribed 24 reps represent the 24th day of June, the day Staff Sgt. Loredo made the ultimate sacrifice.
Every PAX pushed through, encouraged one another, and crossed the finish line. The pace varied, but the effort did not. Everyone finished on their own time, proving once again that in F3, it’s not about being first—it’s about refusing to quit.
Not satisfied with just one beatdown, we followed it up with some 11s:

  • 📍 Sideline to sideline
  • Big Boys
  • Monkey Humpers

MARY:
ANNOUNCEMENTS:
COT:

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First Rope

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WARMUP: side straddle hops, cherry pickers, side lunges, temp merkins, runners stretch
THE THANG:
Mosey
3×10 – dips, Bulgarian squats, derkins, heels to heaven, and high plank

Mosey
Dora – 50 muscle ups, 100 jump squats, 2 rounds of high planks while partner runs yander

Mosey
Broad jumps with merkins and flutters mixed in
Inchworms with squats mixed in

Lunge walk back to COT, cut for time

MARY: American hammer

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4 Corner Accumulators

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Favorite of YHC. 4 corners. Stopped at each corner to do the following.
Round 1- 1 burpee at each corner
Round 2 – 1 burpee, 2 SSH at each corner
Round 3 – 1 burpee, 2 SSH, 3 Run Stance Switch
Round 4 – 1 burpee, 2 SSH, 3 Run Stance Switch, 4 merkins
Round 5 – 1 burpee, 2 SSH, 3 Run Stance Switch, 4 merkins, 5 plank jacks
Round 6 – 1 Burpee, 2 SSH, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 7 – 2 SSH, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 8 – 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 9 – 4 merkins, 5 plank jacks, 6 box cutters
Round 10 – 5 plank jacks, 6 box cutters
Round 11 – 6 box cutters

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100,000 Pyramid

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WARMUP:
Mosey little loop to fire pit and back with butt kickers, high knees, karaokes, toy soldiers.
Then windmills, Moroccans, Cherry pickers

THE THANG:
Each stone block bench had an index card with 2 exercises/card. One pax would best crawl out, grab a card, then bear crawl back.

Meanwhile, other pax did an exercise, which varied from Al Gore, plank, side plank, burpees, SSHs.

Once the pax returned with the card, all pax did the two exercises OYO. Rep count always 25 of each

These included:

  1. Merkins / Penguin (both=1)
  2. Squats / Parker Peters (both=1)
  3. Scorpion Dry Docks (alternate) / LBCs
  4. Lunge (both=1) / Peter Parker (both=1)
  5. Shoulder Taps (both=1) / Flutters (both=1)
  6. Side Lunge (both=1) / Big Boys
  7. Burpees / Box Cutters
  8. Bulgarian Split Squats (alternate) / American Hammers (both=1)
  9. Makhtar N'Diayes / Chopsticks
  10. Bomb Jacks / Mtn Climbers (both=1)
  11. Flying Squirrels / Gas Pumpers

MARY:
throughout

ANNOUNCEMENTS:
Bethel, trout to trout, hog and coyote, read your newsletter

COT:
Daughter of family friend’s healing, jobs, doing hard things as life demands

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Box of Crayons

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WARMUP: 103 SSH, IW, HW, yoga

THE THANG: Dina Dr back and forth
5 stops down and back
Exercises in cadence each time
Rd 1: 5 burpees each stop
Rd 2: 10 big boys
Rd 3: 15 jump squats
Rd 4: 10 merkins (had to start heading back at this point)

MARY: flutters

ANNOUNCEMENTS:
The point of doing things in cadence is to stay together to push through pain and fatigue. Like much of F3, if I could do it on my own, I’d have done it already. Stay together and keep pushing

COT: was held

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WEP

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WARMUP:
THE THANG:
Take Munn to 160 and turn right. Pass WEP and take Massey up hill. Take right on Harris and run up another hill. Turn right at Munn and keep running till 6 COT.
MARY:
ANNOUNCEMENTS:
COT: prayers lifted up

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I am glad I had a lighter kettlebell

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WARMUP:

  • MC
  • windmill
  • side straddle hop
  • imperial walker
  • cherry picker

THE THANG:
• 15 Overhead Press
o Bear crawl – 10 yds
o 15 Merkins
o Crawl Bear – 10 yds
o 15 Merkins
• 15 Curls
o Lunge walk – 10 yds
o 15 situps with kettlebell
o Lunge walk – 10 yds
o 15 situps with kettlebell
• 15 Goblet Squats
o Bear crawl – 10 yds
o 15 Situp with Press
o Crawl Bear– 10 yds
o 15 Situp with Press
• 15 Bent Over Rows – both sides
o Lunge walk – 10 yds
o 15 Kettlebell swings
o Lunge walk – 10 yds
o 15 Kettlebell swings
• 15 Hallo
o Bear crawl – 10 yds
o 15 situps with kettlebell
o Crawl bear – 10 yds
o 15 situps with kettlebell
• 15 Wood chop both sides
o Lunge walk – 10 yds
o 15 Seated overhead press
o Lunge walk – 10 yds
o 15 Seated overhead press
• 15 Tricep Extensions
o Overhead carry – 10 yards
o 15 side lunges left side
o Overhead carry – 10 yards
o 15 side lunges right side
 
• 15 tactical transfers
o Farmers carry right hand – 10 yards
o 15 Deadlift
o Farmers carry left hand – 10 yards
o 15 deadlift
MARY:
ANNOUNCEMENTS:
COT:

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Drop the Hammer

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WARMUP: yea. That’s important
THE THANG: pearls on a string to make our way to the FCMS track and field

Fast lap but in
Bear crawl to the 10
10 merkins
Crawl Bear back
Burpees in cadence for the 6
Bear crawl to the 20
10 merkins at the 10
20 squats
Crawl bear back
Burpees for the 6

Continued in the same fashion
10 merkins
20 squats
30 mountain climbers
40 lunges
50 SSH

FNG led us back

MARY: flutters
ANNOUNCEMENTS: Newsletter
COT: Welcome FNG: Fuel Leak

Tried to get a black diamond vibe, but also stay FNG friendly to keep the PAX together. Hard to tell if I was successful or not, but we kept going until guys quit and then I reminded them of 3S2T. Gotta get pretty far before you can even work on stamina

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