Tag: Band Camp

Finding the Way

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It was raining. A storm had just rolled through. I spent 30 minutes watching the lightning strike map before the workout. The electricity faded just before 0515, leaving behind a steady rain that cut the humidity.

We moseyed.

My eyes were on effort—and the promise of a road shorter than we wanted. I found one. We did 7s: merkins and squats. Basic doesn’t mean easy. We bear crawled between.

Another mosey.

Chasing the dream of democracy, I created an illusion of choice. Ten parking spaces. One more burpee at each stop. After nine, I had us pause to “vote” on whether we’d do ten. It was a sham. We were doing all ten—because this isn’t a democracy. But just saying we’re doing it wasn’t the point. We did it in cadence, because a leader leads.

It’s better when we go alongside those we lead. It takes longer. It’s more work. But it keeps everyone engaged. When I ask my kids to do the dishes, they’ll do it—but they do it better when I’m with them. I’ve got plenty of other things to do, but the most important job I have is to be their dad. And that means leading with them, more often than letting them go OYO.

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Juggernaut June-week three

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WARMUP: hip circles, pigeons, greatest stretch, ever, SSH, imperial walkers

THE THANG: race- Nur /emom
For 1 mile, every time the EMOM bell rings, PA choice of: 25 LBC, 15 plank jack, or 10 flying squirrel.
Once 1 mile is complete, record time, resume at your own pace… Change MOT as desired.

MARY: within warm-up and 😉

ANNOUNCEMENTS: hog and coyote, read your newsletter

COT: band camp led a discussion on virtue of leadership-commitment. Prayers and praises were shared.

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EMOM HELL

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WARMUP: SSH, merkins, windmill, navy seal burpees

THE THANG:
30 min EMOM
Ascending Rep Count
Mins 1-5: 5 reps
Mins 6-10: 10 reps
Mins 11-15: 15 reps
Mins 16-20: 25 reps
Mins 21+ 40 reps

Exercises: (if you fail to complete required reps, move to next exercise in next round)

Navy seal burpees
Burpees
Hand release merkins
Jump squats
SSH
Sprint

Had some extra time so did some sprints with exercises

MARY: nope
ANNOUNCEMENTS:
COT: only you can hold yourself accountable. What do you do when your jester tempts you and nobody else is around to hold you accountable? Do you do the right thing?

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A dead end and a roundabout.

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Solid effort by the PAX today. 4×4 Run & Ruck. The pace was steady but the mumblechatter was strong. Then there were planks. They were… plank-y. Moseyed around little bit of Massey then into sunset circle. It said dead end, but we found a way out. Kept on trucking down Athena, went around a fence that was not keeping anyone out. Then around FCMS with some unexpected hills. Ended up at the Waterside roundabout where we laid on the grass to kill our running pace did some planks and sounded professional by saying abs are important for running. Clarified that I am only semi-pro. Moseyed back just in time to stop the watch at AO.
LTrain: said running was easier last year
Band Camp: shared stories with Sock Monkey
Sock Monkey: Showed us what Colorado lungs can do. Also distracted Band Camp which led to a race and a photo finish to see who could make it back first. The youth prevailed.
YHC: Still learning directions as well as counting. We will get there.
The Ruckers were right where we left them when we got back.
WARMUP: SSH / Moroccan night clubs / Worlds greatest stretch
THE THANG: Ran 4.25 miles at the pace of a lost new seabiscuit Q. Found a couple hills and a lot of mud with some wet grass to wash off in.
MARY: M.I.A.
ANNOUNCEMENTS: Hog and Coyote.
COT:

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Two Qs Walk Into The Fort… One Brought Coupons, The Other Brought Regret

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Conditions: Humid, heavy, and perfect for the grind

Warm-Up (Cornerstone on Q):
– 10 Windmills
– 10 Cherry Pickers
The Thigh Fryer (3 Sets):
– 20 Squats
– 20 Merkins

EMOM Hill Burn (4 Rounds – 12 Minutes Total):
Every 2 minutes:
– Run ~200m to the top of the hill
– 10 Mike Tysons
– Kraken Burpees until the timer ends
– 1 min rest between rounds

Slowsy to the car for coupons and made our way to the amphitheater for some station-based brutality:

Coupon Circuit – 45 sec work / 15 sec rest (8 Stations):
– Alternating One-Arm KB Swings
– Wall Ball Squats
– KB Curls
– Slam Ball Smashes
– KB Goblet Squats
– Dumbbell Lateral Raise → Front Raise
– Sandbag Deadlifts
– Sandbag Sit-Ups

Half-Time Substitution: Cuomo on Q

Playground Pain – “5/31 Special” (6 Rounds):
Each round:
– 5 Pull-Ups
– 31 of the following (new one each round):
– LBCs
– American Hammers
– Big Boys
– Flutters
– Boats & Canoes
– Mountain Climbers
– Lap after each set
Finisher – Modified Elevens on the Hill (aka Sixes):
– Bottom: Carolina Dry Docks
– Top: Overhead Claps

Time Called: Right on schedule

Moleskine: Cornerstone brought the burn, Cuomo brought the creativity, and the PAX brought the grit. Solid mix of cardio, strength, and coordination. The coupons didn’t disappoint and neither did the effort. Strong push all around.

COT: Prayers and Praises

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Primal Screaming

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WARMUP: SSH, iw, hw, Peter Parker, collect cinder blocks, pull-ups and toes to bar slowly
THE THANG:
25 yrd square
4 corners, 25 reps each
– Merkins
– Big boy sit-ups
– Bomb jacks
– Goblet squats with Cindy
Did 3 rounds
Bear crawl, bear crawl r, crawl bear, bear crawl l, as the mode of transportation

Thang 2
Carry the block to the 10 yrd line
10 man makers
Run back to the 0 (goal line), 3 burpees
To the 20, 20 merkins on the Cindy
Run to the 0, 3 burpees
To the 30, 30 goblet squats w/ Cindy
Run to the 0, 3 burpees
To the 40, 40 overhead press w/ Cindy
Run to the 0, 3 burpees
To the 50, 10 thrusters (psyche!! Only 10. Guys thought we’d do 50) then 50 Cindy swings

MARY:
ANNOUNCEMENTS: tortoise and hare mañana

COT: Rumbling Bald asked for a challenging workout, hopefully this delivered.

I struggle to push myself with an AMRAP style IronPAX workout like Thang 1. Usually I get bored and my motivation wanes after round 3. So, I switched it up and called the reps. This was to keep me motivated as much as the PAX.

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Ok it’s 061……what??!?

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WARMUP: mosey to the upper lot for windmills. I/C, burpees, imperial walkers I/C, burpees, Hillbilly walkers I/C, burpees, Moroccan night clubs I/C, burpees, Seal jacks I/C, burpee

Mosey to the Pike Electric lot

THE THANG: Rugby sprints and swings
Part 1 – rugby sprints

6 rounds – an exercise called in cadence, then a sprint to the middle pole, then a cool
Down jog (soft j) to the far pole
Round 1 – Merkins
Round 2 – Low slow squats
Round 3 – Diamond merkins
Round 4 – Monkey humpers
Round 5 – Lunges
Round 6 – sumo squats

Mosey to WEP swings

At each swing, 5 reps of an exercise, 10 reps of an exercise and 15 reps of an exercise. PAX made all the way around the park.

Total number of swings: ALL OF THEM

Total number of Reps: ALL OF THEM

Even squeezed in a stop at the statue of a historic fort mill figure. It may or may not have been from Spitz’s original home. PAX did monkey humpers facing East.

Mosey to COT

MARY: She wasn’t there. Open to all men.
ANNOUNCEMENTS: You bet.
COT: Remains the 5th core principle as disclaimed at 0615.

YHC was a bit off from the later start time but good to have some built in “disruption” on occasion to build our durability.

The message left with the PAX with was:
The best fruits of this life are an unstained character and acts for the common good. As leaders, what are we doing to cultivate the former and initiate the latter?

Thanks for the call <@U78QN5XU5> . :eye:

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Sink Flag Handoff

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WARMUP: Is for sissies.
THE THANG: A .75 lap around the campus with full gear (weight vest and sandbag on your back, kettlebell in one hand and cinderblock in the other) each time you had to set down the block and hell it was ten bag tosses mosey back to your bell and block for ten merkins, load back up and carry on.

7s with thrusters and four count mountain climbers with farmer carry each way with the bell and block.

MARY: Circled up, geared up, static hold with everything until you couldn’t. Planked and ten merkins over the span of two minutes to wrap it up.
ANNOUNCEMENTS: Flag handoff to the man <@U088CUMTQ05>
COT: Yep

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The Time is Always Now

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WARMUP: methodical
SSH
1 burpee
Windmill
2 burps
IW
3 burps
HW
4 burps
J-Lo
5 burps

Farmers carry

https://medium.com/@danjohn84123/humane-burpee-342d0054a13f
Finished with swing sequence to hit 100 total
5 swings
5 America swings
5 swings
5 swing squats
5 swings

Farmers carry

12 halos
10 split squats
Bear crawl the hill with the bell
12 halos
10 split squats

Waiter’s carry

3 https://www.instagram.com/reel/DHj1DVQSau2/?igsh=MXZhMjY4MGZlcHltbA== each side
(Couple of rounds)

3 dead lift
3 goblet squats
3 swings
SPRINT the hill
(Couple of rounds)

Farmers carry

4 clean to squat
4 thrusters
4 swings
4 rows right
4 rows left
8 merkins
(Couple of rounds)

5 burpee snatches each side to close out

ANNOUNCEMENTS:
Bethel service next week
Tortoise and Hare
Suplex has a long term EH coming to the Yard tomorrow

COT:
https://f3nation.com/get-right is never over because “The Time is Always Now.”

If something isn’t solid in your world, what are you gonna do about it? The time is now.
Put aside your ego, doubts, fears, worry, hesitations, past, limiting beliefs, and get started. The time is now.
You know what needs to be done. Gentlemen, the time is now.

“There is never a time in the future in which we will work out our salvation. The challenge
is in the moment, the time is always now.”
—James Baldwin

Grateful to share the gloom with you this morning

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