Tag: Band Camp

Stop the Sprints already. The Coop

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Disclaimer-
Mosey to football field 400 meters around track dynamic movements.
Mosey 400 meters around track at your pace (U vs. U)
Line up on the side lines count off by 2s
While P1 does exercise P2 sprints sideline to sideline.
E1- squats, merkins, American hammers
E2- bomb jacks, CDDs, flutter kicks
E3- jumping lunges, overhead presses, rosalitta
E4- squat to calf raise, hand release merkins, box cutters
Move to goal line- Lunge walk to five yard line do 1 burpee keep going to other end zone 1 burpee every 5 yards.
At other end 13 burpees OYO.
Bear crawl to the 50 yard line.
Mosey to benches 15 dips while partner planks, 10 dips, 5 dips.
Run 400 meters.
Mosey to pull up bars 5,4,3,2,1 while partner does Balls to wall.
COT.

Remember People willing to give all for you. Give you family and friends the best of you.

Prayers- Jobs, families, those in hurricanes path

Announcements- Invergence, reading in Paradise community

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Tomahawkin’ at The Hive

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I do this thing called The Tomahawk Test every 8 weeks at #TheTomahawk site.  It’s all about making sure we are getting better/getting stronger.  I encourage the pax to workout the same way they did the previous session…if you curled on your knee last time, curl on your knee this time.  Seeing our reps increase is a good thing.  Seeing them decrease is a weird thing that hopefully becomes a motivator to push harder.  I brought it to #TheHive because we have different “regulars”.  I believe only 1 person at this workout had done the #TomahawkTest before (DESTINY).  Check out the image for how our workout went down.  I have all the hard copies and will be sharing them with the pax individually, as well as keeping a digital copy for reference.  Blasted 90’s Alternative while we tossed the iron around.

Just so we could get our burpees, I blasted Chumbawumba’s Tubthumping.  28 burpees (27 if you don’t follow my lead and do 1 as the song ends).  We moseyed back to COT and did 6 more burpees so we all got our 33 in for the day. #1000burpees

Shout out to Tesh for the Q opportunity.  I love it and consider it an honor.  Prayers for our brothers on IR.

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Shield Lock

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It was a blessing to post with 5 #HIMs on this day of remembrance for 9/11. We lamented this and discussed where we were when we found about about the plane crashes 17 years ago. We prayed for the people that passed and for healing of the affected families.

The thang:

Mosey to the Founders Bank parking lot on 160

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x), Peter Parkers (15x) and Heels to Heaven (15x)

Mosey to the parking lot on top of the hill

Pain Stations:

Circle up, count by 4, each group goes to a corner

Pyramid Drill: At each station/corner, do LBCs, Donkey Kicks, Wide Arm Merkins  in increments of 5 until we hit 15 repetitions then countdown to 5 as a group. Jog to each station.

Hill repeats (2x)

Mosey to the curved parking lot along 160

Partner up. Partner Big Boy Sit Ups (15x for 2 rounds), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)     

Mosey to COT

Moleskin:

Life tends to throw us challenges that are far too great for one man to handle. It’s important that we lock shields with our brothers, especially, when they are in need. Our Pax is as strong as our strongest link. Be there for your brother. Praying for each other helps but being there for one another makes the real difference.

Bible Verses:

  • Bear one another’s burdens, and so fulfill the law of Christ. Galatians 6:2
  • A person standing alone can be attacked and defeated, but two can stand back-to-back and conquer. Three are even better, for a triple-braided cord is not easily broken. Ecclesiastes 4:12

#MyBrothersKeeper

Peace,

Deacon

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10 bootcampers appeared in the gloom 15 minutes after 7 runners took off for parts unknown in the greater Fort Mill area.

Began with a disclaimer followed by a short mosey to the band practice parking lot for a predictable count warm-up:

Squat x10
Windmill x10
Cherry Picker x10
Imperial Walker x10
Hillbilly Walker x10

With a call for “on me,” YHC sprinted erratically and planked up waiting on the PAX. Once all the PAX had planked up, the call for “on me” was immediately repeated and followed by another erratic sprint. Repeated this sequence a few times until the mumble chatter began.

Planked up and discussed how we respond when our expectations (mosey–>circle up–>cadence exercises, etc.) are challenged or directly defied.

The Thang (see  photo w/ working thoughts as well)

Exercises:
Burpees, Merkins, LBCs, Squats, Carolina Dry Docks, American Hammers, Mountain Climbers, People’s Chair+Moroccan Night Club

As the exercises became predictable in count and repetition, YHC challenged the PAX to notice if the consistency and expectation made the workout any easier. How does our response change knowing or not knowing every detail of what lies in the 43 feet ahead? How is that response helpful, hurtful, instructive, or destructive.

Added 5 more burpees at COT for what was initially suggested as hitting 60 burpees. Upon further review it was only 45. #1000burpees in September for Double D’s fundraiser supporting Let Me Run.

NMM:

This workout was inspired by a backblast from Lake Norman: https://f3lakenorman.com/backblast/a-good-f3-workout in an effort to keep the PAX together and create  opportunities for as much 2nd F and 1st F. Personally I find it amazing in my own life that I’ll show up at 5:15am and do whatever the Q (F3 makes no representations with regard to the skill level of workout leaders) has in mind (or makes up in that moment) without a problem. But if something goes awry during my workday or home life, my emotions and specifically my patience seems immediately depleted. As we work to grow and train physically, it is important to remember the DRP (Daily Red Pill: The Q’s daily Commitment to Accelerate his Fitness, Fellowship and Faith) includes our spiritual, emotional and mental health as well.

If any PAX know the Professor in Lake Norman, please relay to him YHC’s appreciation of his Back Blast.

Announcements:

Invergence 9/21
Additional runner need for relay: see Hasselhoff

Band Camp dismissed

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Did someone say party @ Laces In…

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Woke up this morning to a cool breeze which helped me forget the stiffness I felt from my first post the day before at Clydesdale’s.  13 PAX showed up for the party and ready to work.

Disclaimer and off we went

Warm-ups

Mosey to large parking where we lined up at the closest curb. Facing the field, we started with Side-shuffles. Proceeded down to the light post and returned facing the opposite way. Then it was time for some carioca down, toy soldiers back, followed by some knee to chest walks.

Mosey to center of parking lot and circle up:

Windmill x15

Low-slow squat- x15

Shoulder claps- x30

Moroccan night club- x40

Happy Jacks (Bonsai’s favorite FYI)- 5 rounds – 5 SSH/2 squat jumps for each

Mountain Climbers- x15

Honeymooner into Downward Dog- repeat x1

Mosey to the parking lot towards the back near the football practice fields for some Light post work. Not exactly 4 -corners so I had to audible.

The Thang:

Partner-up- size did not matter. Each of the 4 light posts had 3 rounds of exercises on it. Between each exercise, PAX were to either sprint or bear crawl to the next light post, depending on distance. The 2 LP with the further distance carried a sprint, and the smaller ones the bear crawl. 2nd round of short distances carried a walk lunge, with the third alternating between bear crawls and walking lunges respectively.

Light Post 1

Merkins- x20

Burpees- x10

Wide-arm Merkins- x15

Light Post 2

Jump squats x10

Low slow x10

Calf raises x40

Light Post 3

Mountain Climbers x15

Plank Jacks x20

Ski Jumps x15

Light Post 4

LBC x30

Reverse Crunches x20

American Hammers x25 (cadence)

Once completed, PAX met in the middle for a short talk on “Presence.” I find this word to be one of the most relevant in our time as parents. Take the time each day, even if it is just 5 min. to talk to your M’s and your 2.0’s.  Recommended “Strong Fathers, Strong Daughters” again to the PAX as a great book for insight into your daughter’s development (Thanks again Pusher for the first Rec). PAX broke the circle and mosey to the next stop, small parking lot in the back.

Next up- a round of 7’s

PAX lined up on one of the lot and started with 1 dip. Bear crawl to the other side and complete 6 CDD. Run backwards to the starting spot and complete 2 dips. Continue this pattern until the PAX reach 6 dips and 1 CDD.

Unfortunately, I had to skip the pull-up work due to time. Next up was a mosey over to the wall at the school. Wall sits for a 10 second count for each of the 13 PAX. Recover for a ten count and then up for a little Ballz to the Walls. 20 count, recover for 10, and then up again. Recover.

Mosey back towards COT, stopping in the connection sidewalk between the two parking lots. Quick circle up for some SSH x 40. Mosey back towards COT to the curb where it all started at the far end of the lot. Line up and turn around facing the school. With 3 minutes to go, what better way to complete a strong finish then a round of suicides. Everyone pushed hard to the end. Mosey back to COT.

Quick round of Hello Dolly.

Announcements- read your newsletter

Prayers:

Teachers

M’s

Patience

Strength for our 2.0’s

 

Thanks Olaf for taking us out and Lil E for the opportunity!

 

Thanks PAX for the support and showing up for the party.

 

Frat Boy

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Hive: Super 21

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14 PAX arrived to a beautifully crisp August gloom.

Mosey around the parking lot, alternating with carioca, butt kickers, & high knees.

COP:

The Thang: a modified Super 21 sequence. We skipped the 21 reps of tricep extensions, but got the 21 LBCs in just under the wire (despite what Chicken Hawk’s clock might have said).

Naked Man Moleskin: Imposter Syndrome

I work as an academic and a musician. By outward measurements, I am successful (especially relative to the job market for musicians in academia at the moment…….). Yet I struggle with a few corrosively persistent  thoughts:

  • “I just got lucky”
  • “I feel like a fake”
  • “I must not fail”

This is not unique in either of my fields (or perhaps any field?). In fact, I think some of these feelings continue to drive me to improve and grow. However, when our identity or self worth becomes intertwined so heavily with what we do (see also Mammon in the lexicon), life is out of sync/rhythm.

My desire to grow and develop as a professor and musician is a passion. Unfortunately I often become confused about my relationship with my work and who I am. My goal is to know that my identity is found in my Third F relationship with Christ. No……scratch that. This is something I already “know.” My goal is to consistently exhibit the presence of mind to remember where my identity is found. That if a performance or a class goes poorly, my relationship with my M, my 2.0s, or my prayer life doesn’t have to be affected in the slightest.

Announcements:

Double D is raising money for a great cause. Let’s support him! Either with Burpees or $$.

Thanks to Tesh for the opportunity to lead and the PAX of The Fort (plus Greenspan from Winston-Salem….this HIM is “Dash Strong”) for pushing me to be better.

Band Camp dismissed.

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Not a lot of Running, He Says…

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YHC started off a muggy morning disclaimer proclaiming that we would not be doing a lot of distance-running, which was interpreted by the PAX as we would not be doing a lot of distance, running or for some of those more hopeful, that we would not be running at all. False, although strength was the focus some running (1.7miles) was built in.

Warm-Up

  • Quick mosey around the lot
  • Circle up w/ Bells for:
    • 10 Swings
    • 20sec Around the World, reverse direction for 20sec
    • 20sec Figure  8’s, 20sec reverse direction

The KB Thang

  • KB Strength Movement/Suicide Combo – PAX would perform reps of called KB movement followed by a suicide in the parking lot. After each round of KB/Suicides, PAX advance forward 1 parking lot line, decreasing the distance of suicides. Called KB movements in order to the best of my memory:
    1. KB Swings x20
    2. Goblet Squats x10
    3. American (Overhead) Swings x10
    4. Shoulder Press (Right) x10
    5. Shoulder Press (Left) x10
    6. Bent-over Rows x20 (10x each side)
    7. Clean and Press x10 (5x each side)
  • Tabata Round
    • 20sec on, 10 sec off for 8 sets, alternating KB Swings and Bombjacks
  • Gauntlet
    • Perform all  exercises and reps from the KB Strength Movement/Suicide Combo  in succession. No suicide in between, but rather the 6inch Plank
  • The Closer
    • 10 KB Swings, 10 Burpees
    • 8 KB Swings, 8 Burpees
    • 6, 4, 2,

SWOLEskin

Nice work by a steeerong  and sweaty group this  beautiful muggy morning. Thanks to Polaroid for providing the tunes for this morning’s shred session, your speaker game is on point.  A lot of guys pushing hard this morning, from Skate or Die showing the speed on the suicides to Pinup finishing his final burpee set during COT. Way to get up and make your morning count.

Annoucements

  • Bolt takes the Tomahawk reigns next week
  • Check out Skate or Die on Twitter for an opportunity to win either a Ford Mustang or Jeep. Fundraiser by the Nation Ford HS Baseball team working to leave a legacy with new facilities for future classes.
  • Reach out to Assassin in regards to mowing the Life Center (if I’m wrong correct me in the comments section)  Weekly sign-up. Polaroid working to knock it out this week

Over & Out

-General

 

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CSPAN Send off Convergence

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141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

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BEYOND – Discussion on Perseverance

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Cobains for the late BB, but wanted to make sure that YHC got it out in the ether. First off, thanks to Maximus for the Q. When asked to Q Beyond, it does bring with it a deep message or at least reflection for the Q, and hopefully, YHC did Beyond a service by bringing an impactful message to the PAX. 14 of us descended upon Block Party in near perfect conditions for a message on Perseverance. We started as usual gathered around the entrance to WEP and had plenty of 2nd F prior to the WO.

Read the definition of Persistence and asked the PAX to think of a situation in their life where they had to persevere.

noun
1. steady persistence in a course of action, a purpose, a state, etc., especially in spite of difficulties, obstacles, or discouragement.
2. Theology. continuance in a state of grace to the end, leading to eternal salvation.

With that, we were off with a mosey to left along the path until we came upon the hill towards the back of WEP. We circled up for a nice warm up. Warm up consisted of some usual merkins, planks, peter parkers, mountain climbers, parker peters, CDDs, squats, and windmills…probably not in that order.

Next up, with the hill looking unused and lonely, we had to make sure she felt appreciated. So the PAX lined up and we did elevens of Burpees and Squats with a run up the hill in between. That was a little longer than projected on the wienke, so modifed the next set to sevens of Merkins and Bombjacks with a bearcrawl up and a backward bearcrawl on the way down.

James 1:12
12 Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.

Mosied to the playground. Partnered up.

Partner 1 did pull ups / Partner 2 ran the loop and flapjacked. We did this with chin ups next, then toes to bar, then knees to elbow.

Perspective – Think about whether we are standing still or in motion. We are moving at about 1000 MPH compared to the earth center, or 67kMPH from the sun’s perspective. We are not standing still, even if we feel like we are. We are heading in a direction even if we feel like we are standing still, that may face obstacles, but with perseverance and our brotherhood within F3, we can and will overcome the challenges that we each face.

Still partnered up, 20 partner Merkins.

20 Seal Sit Ups

5 Junk yard dogs.

Mosey back to COT.

Proverbs 3:5-6   

5 Trust in the LORD with all your heart and lean not on your own understanding; 

6in all your ways submit to him, and he will make your paths straight.

COT.

 

Prayers for family, CSPANs new adventure, prayers for courage.

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Lovely Trees and Grass

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7 Pax weren’t scared off by Jekyll’s twitter warnings that there would be lots of pain and grass (and most assuredly not the dry kind).  Weather was low 70’s and humid. Speculation swirled that the low attendance was due to F3Dads camp and the “Run Your A– Off August” contingent that had likely posted to TheYard.  But what we lacked in quantity, we more than made up for in quality of Pax.
YHC had the first half, so I issued the disclaimer and then asked everyone close their eyes for a brief period of time.  Upon opening, pax were remind that the word of the month is “presence”, and to think about where their mind was during the 30 seconds of eyes being closed.  Did their mind stay present, in the here-and-now?  Or where they thinking about the past, or the future, or just some other place or problem?
We moseyed to one of the Spring parking lots for some warmup:
  • SSH x25
  • Mountain Climbers x15
  • Dips x10
  • Peter Parkers x10
Mosey to row of trees across 160 (beside old 21).  Pax found a small stack of cones at the “first” tree, and we stopped there for a few moments.  YHC discussed more on “presence”.  The exercises with the trees went as follows.  By the way, YHC stole this idea from CSPAN who did this about 3 years ago at this same location (and a different topic).
  • Top cone pick from stack.
  • Pax held Al Gore while YHC read a question regarding “presence” (from the word of the month document).
  • Exercise read from the cone and pax performed one rep of the exercise at the first tree
  • Pax ran to 2nd tree and did 2 reps, then 3rd tree (3 reps), 4th tree (4 reps), and so on.
  • At 12th tree, after 12 reps done, pax planked until 6 arrived.
  • Together we ran back to the first tree.
We repeated thru 4 exercises before we ran out of time.  Here where the exercise and question pairs.
  1. Flying Squirrels – What memories do you have of your parents and your time with them? Were they fully present? How did their presence or lack thereof make you feel?
  2. Squats – Do you have any memories of a special person in your life that was fully present? How did that person make you feel?
  3. Crab Jacks – What distracts you most from being present?
  4. Run Stance Switch – How have you learned to be more present in your relationships? What have you learned about being present with God?
Quick follow up thoughts about “presence”, then hand off to Jekyll.
Mosey back to WEP, to the bottom of the hill famous for ladders, so that we could do….(drumroll please) some ladders.  But first, we did a review of the 5 core principles.  Just for fun, Jekyll had us do 5 burpees after the first principle recited, then 4 after the 2nd, 3, after the 3rd, then 2, then 1, and then back to 5 burpees.
The ladder work then began:
  1. Ladder 1: Squats and Donkey Kicks (to/from 11) with normal run up and down hill
  2. Ladder 2: LBCs and Merkins (to/from 7) with uphill run being backwards
  3. Ladder 3: pax choice:  American Hammers (thanks Mary Lou) and Bomb Jacks (thanks BandCamp) (to/from 7) with uphill climb being bear crawls
And just when we thought we were all completely smoked, Jekyll wrapped it up with 3 rounds of Makhtar N’Diayes (10x, 10x, 15x), with plank series in between each set.
Naked Man Moleskin
Very strong showing by all pax today. As I mentioned at the workout and on Twitter following, Jekyll did not let up as we neared the end of the workout.  Rather, with 5 minutes left, he gathered us to encourage a strong finish.  It certainly was not what any of us wanted to hear, but it’s what we needed to hear, and we are all better for it.
Long Shanks earned extra credit by running in and running out to the workout.  The workout mileage itself was north of 2.5 miles according to Strava.  T-claps also goes to Youts for digging deep to finish strong.
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