Tag: Band Camp

The Zipper at Minnow Pond

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YHC was excited to join the Pax for Minnow Pond this AM. Prior to the workout, I looked over previous backblasts because I wanted to do the Zipper but wanted to see the level of exercises associated with it. I chose 4 exercises to mix in with the running and get a full body workout.

WARMUP:
Disclaimer, Pledge of Allegiance followed by a mosey to old Hardees parking lot. (Aside – does Fort Mill need a paid parking lot?)

THE THANG:
Run the Zipper which includes Spring Street and the associated side street with 10 merkins, Mtn climbers, squat jumps and big boys at each corner.

Run back to old Hardees at 5:55. Last group of exercises

MARY: Flutters, LBCs and Hello Dollies until the 6 arrives

Mosey home.

ANNOUNCEMENTS:
Congrats to Dark Helmet as he takes the reins as Nantan of F3 Nation
Read the newsletter as we have lots of activity coming up

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Chicken Nuggies

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It was a beautiful rainy morning after the superbowl. Thankful for all the PAX showing up. Quick disclaimer then we crossed 160 to Braden. Every time we passes the sign it was 12 merkins. Run down to the clubhouse for a simple plan in chicken nuggies increments:
6 burpees, 12 mtn climbers, 18 LBCs, run loop clockwise. Loop is up hill to sign, right down 160 to next Braden entrance, take a right and follow Emory back to clubhouse. 6 jump squats, 12 CDDs, 18 American Hammers, run loop in opposite direction. Keep repeating until time. Jog back to rainy COT. Gazelles got 5 loops in, others got less but everyone put the work in. Thanks for the nod Badlands!

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Burpees, Bombjacks and Pullups….Oh My

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Warm Up
SSH (IC)
Windmill (IC)
Mosey to top of Massey Hill
Downward Dog, stretch the calves

The Thang
#1
Massey Hill
Run to bottom and top x 5
At the top:
-20 shoulder taps
-15 planks jacks
-10 good mornings
Mosey to Fort Mill Church of the Nazarene Parking Lot

#2
Nazarene Parking Lot
11’s with Burpees and Bomb Jacks
Started at 1 burpee and 10 bomb jacks and went to 7 burpees/4 bomb jacks
Mosey to Print Shop pull up bars

#3
Print Shop Pull up bars
AMRAP
5 pull ups
10 merkins
15 squats
20 LBCs
25 calve raises
We did about 15 minutes and failed some and then failed some more
Mozy back to COT

Mary: 1 minute of flutters

Announcements:
2/24 get in a car and go support our brother, Helmet
3/1 Q School
3/2 Print Shop
3/9 Spring Invergence

COT: Prayers for leadership

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2024.07 Clydesdales

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Up Massey hill
Loop back on Spratt
Up Massey hill
Loop back on McCammon
Up Massey hill
Loop back on Ardrey

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BOMBS Away

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WARMUP: SSH and old man Abe
THE THANG: A Dora with
Blockies 100
Overhead Press 125
Merkins 150
BBS 175
Swings 200
MARY: No time
ANNOUNCEMENTS: D2D this weekend, the Gremlin in Mint Hill in honor of a fallen Pax
COT: Remember it is great to be a man, be present and engaging with you M every day, not just 2/14

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Welcome to my TED Talk

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Disclaimer disclaimed
Valentine’s Day Eve – Accelerating the M requires both Skill and Love. Just like our fitness, relationships are either Accelerating or Decelerating, Aye?
If you think you are “Maintaining” your relationship, you are actually Decelerating.

Mosey to WEP Stage
The Culture is a Jester
• Our culture likes to present marriage as easy, but a HIM knows virtue takes work, and thus marriage will take work.
Warm Up
20 SSH IC
10 Windmills IC
10 LSS IC
Al Gore w/ 10 MNC IC
11 Hill Billy Walkers IC
Yoga?

There is NO 50 Yard Line
• Halfway is not good enough when it comes to the M. An Accelerating HIM will go the length of the field for his M.

The Thang – Pearls on a String became chase Maximus (and Clickbait and Poppins, with Band Camp on form patrol) around the WEP loop, at each swing, do the following:
10 Merkins
10 Squats
10 Flying Squirrels

Your Wife is NOT Your Best Friend
• She is made for a much higher purpose, put her on the pedestal alone.

Mosey to Pike Entrance
7s of Derkins and Bomb Jax
7s of Step Ups and Dips
Mosey to Pike Wall
Wall Sits and Burpee Waterfall

Joy Trumps Happiness
• Happiness is a transitory positive feeling
• Joy is a permanent state of hopeful satisfaction
• A healthy and vital M is a lifetime pursuit

Mary – Flutters until 0600

Marriage requires Proximity and Purpose. It transforms a man from a selfish Happiness-junkie into a selfless Joy-seeker. The HIM knows if he fails at his M, nothing else he does will matter.

Announcements: Q-Source after this. D2D celebration on 3/2
COT: stays in COT

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Hitting the Cycle

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WARMUP:

10 windmills
20 hillbilly walkers
10 cherry pickers
15 Moroccan nightclub

Walk to first pole, drop bells, mosey to other side of parking lot, 20 incline merkins on curb, mosey up hill, 20 low slow squats at top of hill, mosey to curb, 20 calf raises on curb, mosey back to pole

THE THANG:
Hitting the Cycle:

Uhaul in cadence
Lunge walk to second pole for a single
American hammers in cadence
Rifle carry to third light pole, murder bunnies to forth light pole for a double
Monkey humper goblet squats in cadence
Around the world back to first light pole, lunge walk, rifle carry for a triple
2 handed upright rows in cadence
Murder bunnies, around the world, farmer carry, lunge walk for Homerun
Curls in cadence
Rifle carry for a single
Flutter with a press in cadence

MARY: Big boys, American hammer, flutter with a press
ANNOUNCEMENTS:
COT:

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Saying hello to Colosseum

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WARMUP: SSH
THE THANG: Run to Colosseum, 15 Mac tar jai’s; run back to StL, 5 Jack Webb’s; repeat again; run, 15 CDD’s; run, 5 plank Webbs; repeated by the gazelles

Mini QSchool for 7 min: For pax that have never Q’d, schooling given on proper cadence; given an exercise to lead pax in: SSH, merkins, American hammers

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Running after late night is bad

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We ran, some ran 6 miles, some ran more, some ran less, but we all got it done.

Word of advice- don’t agree to Q the morning after a wine tasting event.

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Fun with the ladies

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WARMUP:
Motivators
Ladder drill in parking lot
1 foot in each gap
2 feet in each gap
Lateral jumps

THE THANG:
Series of CrossFit girl workouts

Fran
* 21-15-9 Reps For Time
* Thrusters
* Pullovers

Sandbag toss the furthest x2
Winner picks the next exercise

Linda
* 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1  in Order of:
* Deadlift
* Sandbag chest Press
* Cleans

Duck duck goose
Al Gore
Plank
Overhead hold

The Longest Mile
* 4 Rounds for time (we only got to do 1 round)
* 10 manmakers
* 100 Meter Run
* 10 Squats
* 100 Meter Run
* 10 merkins
* 100 Meter Run
* 10 big boys
* 100 Meter Run

MARY: Ain’t nobody got time fo dat
ANNOUNCEMENTS: have some more fun
COT:

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