Tag: Band Camp

King of the Ring – Round 2 – The Rocket Burner

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Ring of Fire – King of the Ring Challenge
Round 2 – Previous Kings are Q
Oh the humidity was cranked up!! Soupy swampy hot. ZERO breeze. Excellent mumblechatter in COT while we all stretched out. Senator Tressel came in hot, but caught up to us on the warmup run. 13 dawgs let loose!!

Warmup:
Slow run loop around the parking lot, approx. 400-500m, then circle up near COT for the following:
– 20 SSH
– 10 WM
– 15 MNC
– 15 IW
– 10 Strawberry pickers

Then mosey over to the USMC JROTC building, roadway near the sidewalk to the pull-up bars for…..

THE THANG:
The Rocket Burner Circuit
Setup: 5 stations, each with an exercise. Some have modes of transportation listed to get to the next station. PAX are to grab 2 cinder blocks from storage and put them on the roadway near the sidewalk to the pull up bars. Then get after it. Cones were used to mark station locations. Station 1 was at the pull-up bars, station 2 was at the roadway, beginning of sidewalk to pull-up bars, station 3 was along the roadway, towards A.O. Jones, approx. 5-60 yds away, station 4 was same location as station 2, station 5 was at bottom of hill at stop sign. That is the circuit.
Do the work. No music, just work. Once all stations are done, scoring of one round is once you return to station 1 to start over. King is the one who does the most rounds.
Stations and MoT are:
1. 5 pull-ups, frolick (walk, skip, whatever) to #2
2. With one cindy, 15 overhead presses, then farmer’s carry BOTH blocks to #3
3. With one cindy, 15 curls, then farmer’s carry BOTH blocks to #4
4. With BOTH cindies, 15 deadlift into calf raise. Full up, full down. Then no more cindies. Run downhill to #5.
5. 5 burpees, 20 lunges (10 ea leg), 25 LBC. Run uphill to #1
6. That is one round
7. Repeat

WINNER IS: BAND CAMP!! He was a machine, cranking out almost 6 full rounds (or was it 6 full, started on 7th?). Harry Carry was hot on his heels. Everyone cranked out at least 3. I got 4 full, started on 5th, but threw in the towel after pull-ups. A lot of excellent mumblechatter and push/pull from each PAX. Guys were REALLY going after it, pushing hard. No cinder blocks were harmed, too. :blush:

Stored the cindies just in time to get back to COT right at 6.

MARY: None

Announcements: The Barry is coming!! Read your newsletter, get involved!!

COT: A lot of P&P lifted. Do not carry it all inside.

Cake Boss came up with a GREAT idea with this King of the Ring challenge. Looking forward to the next rounds!! BRING IT!!!

Thank you for the opportunity to lead. Blessings and SYITG.
-NASA

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We need tribute

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WARMUP: quick mosey, SSH, and windmills
Mumblechatter was strong during the warmup, one might say distracting, so we cut that short to get to lifting
THE THANG:
in each of four corners exercises were laid out for rounds 1, 2, and 3
Corner 1: goblet squat, rack squat, lunge
Corner 2: curls, tricep extension, skull crusher
Corner 3: American hammer, window wiper, flutter press
Corner 4: chest press, merkin, half Turkish getup

In the middle is the plyometric box. 5lb dumbells, and a 60lb sandbag

Split up into two teams. Go to a corner. The team does the exercise for the round they are on while their tribute runs to the middle to do one of three exercises for 10 reps. All teams continue their reps until every tribute has returned to their teams.
Tributes may do box jumps (or https://www.youtube.com/watch?v=ehWXqlCElEc on the box), or deadlifts. Count is 10.
MARY: none
ANNOUNCEMENTS: Bethel Mens Shelter, 4th convergence, Barry
COT: circle of TRUST. Trust was requested, not a prayer chain, no trust was bestowed so the Q assumes everyone is in top form at home. End with a prayer according to the Q’s faith.

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It wasn’t that hot or humid

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WARMUP: not at MP
THE THANG: Running was the game. Up Massey to gas station. Each stop was 5 Spider-Man merkins, 10 CDD. Next stop was corner of Aubrey for same 5 and 10. To Skipper cross road for 5 and 10. All the way to the City Hall office building (I think it’s called), 5 and 10. Up to the painful glass filled parking lot for 5 and 10. To the print shop for 5 pull ups, 5 and 10, then 5 pull ups again. To the corner down by burrito place, 5 and 10. To COT, 5 and 10. Back up to gas station, 5 and 10. Down the street past the park to 160, 5 and 10. All the way back to COT, 5 and 10.

Then to the church 4 corners for…5 and 10. Shortcut back to print shop for Soup, earned $1, but up the hill and back to print shop for the rest of us for the 5, 5, 10, 5 series.

Then back to COT.
MARY: not really
ANNOUNCEMENTS: July 4 convergence, July 3 men’s food shelter
COT: completed

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Drew / Davis route swap

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WARMUP:
None
THE THANG:
160 to Sutton
Sutton to Sutton Place
Right on Drew or Davis (who knows), third right
Right on Harvester
Back to front of Sutton Place and back to COT.

MARY:
ANNOUNCEMENTS:
COT:

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F3 Hyrox OR a Sink Workout

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WARMUP:
15 SSH IC
10 Cherry Pickers IC
10 Windmills IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
5 Burpees OYO

THE THANG:
F3 Hyrox

Run: 1/4 mile loop
Working Station 1: 100 HR Merkins

Run: 1/4 mile loop
Working Station 2: 100m Weighted Lunge

Run: 1/4 mile loop
Working Station 3: 100 Thrusters
(Modified to 50)

Run: 1/4 mile loop
Working Station 4: 100m Farmers Carry

Run: 1/4 mile loop
Working Station 5: 100 Bent Over Rows

Run: 1/4 mile loop
Working Station 6: 100m Bear Crawl

Run: 1/4 mile loop
Working Station 7: 100 Weighted Squats

Run: 1/4 mile loop
Working Station 8: 100m Burpee Broad Jump

Made it through the start of rows
MARY:
No time
ANNOUNCEMENTS:
Sweaty Barry
Fourth of July Convergence
Bethel Men’s Shelter
COT:
Be cautious of pride and ego
Patience
Heat exhaustion

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Sore in all the Wrong Places

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WARMUP: IWx15, WMx15, HW x15
THE THANG:
All number 25 unless otherwise noted
10 Burpees, Chest to Back Pullover, Back Lunge with Pass through, curl (15 each), Goblet Squat
Right handed overhead carry to next station
KB Merkin, Figure 8, 90/45, Toe Taps, 10 Manmakers
Left Handed Overhead Carry
Halo, Upright Row, Dead Lift, Hip Circles
Farmers Carry
Chest Presses (50), Skull Crushers, Upright Row
Farmers Carry other hand to wall
Squat Curl, Peoples Chair with KB pass x2, peoples Chair with arms straight out, Balls to the wall.

MARY:
Russian Twists, LBC with KB, Corkscrew Plank, Xand O
ANNOUNCEMENTS: read slack
COT: successful

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One to Ten

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WARMUP: Yea, it’s a good thing. We did that.
THE THANG: String of Pearls…classic. Mosey and stop occasionally for:

– Merkins
– Squats
– Carolina Dry Docks
– Lunges (2 is 1)
– Dips
– Monkey Humpers
– LBCs
– Mountain Climbers (2 is 1)
– Plank Jacks
– Flutters (in cadence)

Started with 1 rep or each, which Bonsai believes was barely worth coming down from the mountain for. And added a rep each time we stopped. We got to 10

MARY: Was mostly build in, but we did some hip flexibility in the last few minutes.

ANNOUNCEMENTS: 7/3 service date at https://www.signupgenius.com/go/9040A45A4A929A4F49-56341795-bethel#/ could use some signup help and some hands the day of. If you’re in town on 7/3, make an effort to help serve.

COT: What are you moderating that is helpful to you? What are you moderating that is unhelpful? What SHOULD you be moderating more?

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Short Attention Span Theater

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WARMUP: Yea, that’s a good thing to do. We ran a bit first then:
SSH, IW, HW, Parker Peter, Yoga, Peter Parker, Yoga, Mountain Climber, Yoga
THE THANG:
Island Hopping – all in cadence
– 5 burpees
– 10 merkins (down 1 cadence)
– 15 squats (down 1 cadence)
– 10 flutters
– 5 burpees
Then travel to the next island. Mode of transport: bear crawl, lunge walk, one burpee broad jump in there, crawl bear. Wasn’t counting how many islands we hit, but we went to the end.

Mosey back picking up the 6 at turns. Lots more traffic at 0650 compared with 0550. The PAX let me know I was reckless and dangerous while crossing the street. Feedback taken!!

MARY: Some hip flexibility
ANNOUNCEMENTS:
7/3 Bethel service date
7/4 Convergence @ FMHS @ 0630 enter from HWY 21
7/22 Sweaty Barry

COT: was held

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Pitter Patter Lets Get At Er

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WARMUP: 30 SSH / 15 Cherry Pickers / 10 Moroccan Night Clubs / 1 minute plank
THE THANG: board of Payne with downtown half mile loops.
Run Loop 1, 25BBS/25 flutter kicks (4ct)/25 LBC’s
Run Loop 2, 20 merkins/20 Carolina Dry Docks/20 shoulder taps each
Run Loop 3, 25 squats/20 lunges (10ea)/ 20 jump squats
Run Loop 4, 10 burpees/20 mountain climbers (4ct)/25 plank jacks
Run Loop 5, 25BBS/25 flutter kicks (4ct)/25 LBC’s.
Hold air squat for a couple minutes
Hold plank for a minute

MARY: no
ANNOUNCEMENTS: bethel men’s shelter July 3rd. Support if you can.
Sweaty Barry July 22nd

COT: yes

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Last minute DORAs

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WARMUP: SSHs
THE THANG:
Dora #1 – Farmers Carry
– 50 burpees
– Squats w calf raises 100
– Mike Tyson’s 150
– Mountain climbers 200
Dora #2
– Man makers 50
– Goblet squats with calf raises 100
– Halos 100
– Plank pass throughs 100

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