Tag: Band Camp

King of the Ring VIII

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WARMUP:
yea. Nothing fancy:
SSH, IW, HW, Windmill, yoga

THE THANG:
10 pull-ups
20 merkins
30 squats
Farmers carry 2 cinder blocks 440ft downhill
Run around Sugar Creek Elementary
Farmers carry 2 cinder blocks 440ft uphill
Bear crawl 50ft out and 50ft back

As many rounds as possible

Harry Carey was King of the Ring with 3 full rounds completed. He almost got done with the first Farmers Carry on round 4. :first_place_medal:

2nd place didn’t even start the bear crawls on round 3. :grimacing:

MARY: a few flutters in the wet for the 6

ANNOUNCEMENTS: newsletter (accessible from the homepage)

COT: was held

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The CKVQ

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WARMUP: Short mosey to WEP stage
Oblique stretch (Keep your feet on the ground…)
Elbows to opposite high knees
Frankensteins
Scoops
Tiptoe walk
Heel walk
Leg kicks
Toe pointers

THE THANG: mosey to 123 White St lot (Long Distance Dedication)

HIIT (CK plays the HIITs)
15 merkins
20 shoulder taps
25 jump squats

Side squat shuffle across the lot and run to next levels

Side lot
Pick your favorite mode of transport down and back. We had lunges, burpee broads, and bear crawls represented.

America’s Top 40 shoulder presses (extra points if you counted down)

Rinse and repeat the HIIT, the shuffles, the side lot and the shoulder presses

Mosey to small lot between McKimmon and Audrey, and play the HIIT one last time

Mosey to WEP stage for core

MARY:
All exercises executed Casey Kasem style:

Freddie Mercuries
American Hammers
LBC
Hello Dollies
SSH

ANNOUNCEMENTS: HIM Camp

COT: Prayers for healthy families and kids to college.

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Billy Madison Loop

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6 of us dodged puddles and covered over 4 miles this morning. Here was what YHC dubbed the “Billy Madison” route:

– Circle Doby’s Bridge Elementary, up Neff Court
– Take the rocky path up and over Doby’s Bridge to and through Dominion Bridge
– Venture down Whites Rd, left at the Forest Creek Middle basketball courts, around the school, down to the track and back up and over Whites Rd again
– Circle Catawba Ridge High School, back over Whites Rd, through Dominion Bridge (up hill this time) and back to COT
– 4.16 miles total

NMM
When we all arrived this morning, it was pouring – like, you cannot see the road pouring. I think we all thought the worst about what was to come. Funny thing though, at 5:13 the rain stopped and we stepped off. We made the situation much worse in our minds than what was reality. There’s a lesson there. Maybe the thing you are putting off isn’t as bad as you think it is. Maybe you should just step off and get started. Or maybe it was just happenstance. Maybe.

Aye!
Italian Job

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WorldsBestMerkin

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WARMUP: plank
THE THANG:
World’s greatest push-up, bear crawls, power skips, fire hydrants, sprinting up the hill
MARY:
ANNOUNCEMENTS: welcome to the new guy Rocco who carried a water bottle around the whole workout so we named him after a Waterboy reference Boucher
COT:

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Sandbag Racing

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WARMUP: ssh, burpees, low slow squat, windmill
THE THANG:
PAX divide into 2 teams with a 60lb sandbag each team. Mosey to football field.

Race #1: PAX do 5 merkins every 10 yards. One PAX does sandbag throw for 10 yards, rotate PAX throwing. At endzone, each time run 1 lap with the bag back to endzone. Coming back down the field, 5 squats every 10 yards with reverse overhead bag throws.

Race #2: Bear crawl with one pax dragging the bag. Rotate as needed. Run 1 lap. Crawl bear coming back with bag.

Race #3: walking lunge going down the field. Run a lap with bag. Nur coming back with reverse bag drag.

MARY: briefly
ANNOUNCEMENTS: read newsletter
COT: yes

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Bald WOD

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WARMUP:
SSH -20, Windmill -7, MNC – 10, Broga
THE THANG:
Round 1
40 Merkins
40 LBC’s
40 Squats – Run lap
40 Dips
40 Big Boy Sit-ups
40 Monkey Humpers – Run lap
40 SSH
40 Lunges – 20 E/L
40 Incline Merkins – Run lap

Round 2
Same as above – 30 Reps each
Round 3
Same as above – 20 Reps each

MARY: Broga
ANNOUNCEMENTS: RYN
COT: Always

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Pit and the Pendulum

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THE THANG: Harris St Hills, pendulum from 21 to Audrey. 10 Mike Tyson’s at Audrey, 10 Am Hammers at the park and 10 Jump Squats at 21, repeat until legs are shot or time for COT

ANNOUNCEMENTS: Bethel and Naked Gun
COT: Minimal due to time constraints but done.

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Violating the chicken wing

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Warmup: Motivator, IW, CP, WM

Appetizer (before leaving the parking lot): The-Violator to one end,  Cocaine-Bear-crawl back.

Thang#1:  Out windward to hill

1st hill Dora: 1 pax jogs down, Nur Back to switch
• 50 Fisherman’s Calf Raises each
• 100 Merkins
• 200 Flutters
• 200 good AMs

2nd (shorter) Hill: jog up, Crawl-bear down or lunge walk down
• 25 Burpees
• 50 CDD
• 75 box-cutters
• 100 calf-raises (alt toes in/out every 10)

#2:  Back to P.Lot – 4 corners chicken wing (12, 9, 6, 3 reps)
Change MOT between Corners: Mosey, Toy Soldier, Carioka, etc…
R.1: Seal Jacks, SSH, Smurf-Jacks, Bomb-Jacks 
R.2: LBC’s, Gas-Pumpers,  Big-Boiz, Partner Big Boiz
R.3: Flying Squirrels, Burpees, Kraken Burpees, Calimari/Krakens

MARY: she stayed in our car and ogled us
ANNOUNCEMENTS: coffee at TCD, stuff, the Bus, Bethel

COT: held… Prayers for lost loved ones, patience with transition to school season.

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