Tag: Band Camp

Under the wire…damn you end of the month

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WARMUP: It’s Friday and warmer. Those are 2 plus signs. Guys showed up, another plus. I remembered the disclaimer and mission of F3, green light. We took off for a mosey in the parking lot and stopped after maybe 1/4 mile, maybe. SSH, windmills, cherry pickers, low slow squat, merkins, runners stretch. Warmup over.
THE THANG: Ran to the back of the HT where the smelly things live. 10 merkins, 20 squats, 30 crunches. Ran to the other end of the HT, another 10, 20, 30. Ran all the way through the apartment complex and to the bottom of the hill, 10, 20, 30 (I think).

Bottom of the hill we assembled for 7s. Burpees at the bottom, squats at the fire station. Pick up the 6 when done.

Ran back through the apt complex, another 10, 20, 30. Then to the back of the HT where we partnered up. Partners ran in opposite directions and when they meet up, 10 partner merkins, 20 partner squats (basically in cadence). Ran around HT again for the full loop. Rinse and repeat.
MARY: yep, sprinter sit-up, hammers, side plank gravediggers.
ANNOUNCEMENTS: Wine event, Yeager CSAUP
COT: kids, jobs, patience.

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The shank at Bushwood

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WARMUP: Mosey down to Forest Middle, SSH, Cherry Pickers, Windmill, Moroccan Night clubs, Merkins
High knees, Karaoke’s, Lunges
THE THANG: 10 Merkins, 10 CDDs, 10 Plank jacks, run the hill, repeat 3x
10 Jump squats, 10 squats, 10 calf raises, run the hill, repeat 3x
15 BBS, 15 Flutters, 15 LBCs, run the hill, repeat 3x
MARY: PAX took turns calling Mary
ANNOUNCEMENTS: Tons – Bethel, Wine dinner, CSAUP, Gremlin in Mint Hill
COT: Thankful for good dudes.

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Up and Down Get Around

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WARMUP: IW and HW with the Rucks on while we waited for Decible to park
THE THANG: head quickly to heart attack hill to do it twice.

Along the way we stopped for:
(rucks off)
21 Ruck Swings
15 Overhead Press
9 Squat Thruster
(rucks back on)
5 Lunges each leg
10 merkins

Did that series 4ish times

MARY: had a plan for that, but alas we returned just at the strike of 0600.
ANNOUNCEMENTS: Bethel service date 2/6
Jekyll’s fundraising wine dinner also 2/6
COT: was held

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Weighed Down

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WARMUP: yea, this is important. did SSH for a while because Esso was late. He apparently “went to block party” and then remembered we were going to ballroom today.

THE THANG: ran around exploring

Found a 15 space parking lot
1 merkin
2 squats
3 burpees
4 merkin
5 squats
6 burpees
7 merkin
8 squats
9 burpees
10 merkin
11 squats
12 overhead claps (by request)
13 merkin
14 squats
15 overhead claps

Started to do that again, but I just didn’t wanna. Was hoping more PAX would gripe about it. But they didn’t they were either too cold to complain, or knew I might actually go through with it if they did.

Mosey some more
some squats, lunges, cossak squats

Mosey some more found a hill
bear crawl, donkey kicks, back down
crawl bear, donkey kicks, back down

Mosey some more found the basketball court
5 squats run to the middle 5 jump squats
back to start
5 squats run to far end 5 lunges
did that a few times

MARY: did some hip flexibility work. Barry did not seem to be a fan, but I know he really enjoyed it in his heart.

COT: had to be there. Bass is a stellar Site Q. It was an honor to lead

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Moderate or Not?!? American Jackal

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Wet morning, decent amount of time under the walkways.

Decent warmup after a weekend full of F3 events.

Pairs of lower body exercises, in cadence, then sprint to end of walkway. New pair of exercises. 5 combos. Plus a pair of core exercises before moseying to a new location.

New location by front of school. Pairs of lower body exercises, then bear crawl to end of walkway. 5 combos, additional core combo.

COT

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Little bit of rain and jacked up jack webbs

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WARMUP: collected in the parking lot, very quick disclaimer and off we went. Ran a nice big lap around the baseball fields, settled in for some SSH, windmills, low slow squats, and then we went into a Jack Webb. Senator wanted to go faster in the Jack Webbs but Uber started to get air.
THE THANG: Ran over to hole #2 where we did 3 exercises.
1. 10 diamonds at the tee box
2. 10 jump squats at the valley
3. 10 4-count flutters at the green

Then rinse and repeat in reverse starting at the green with the diamonds and back to the tee box. We did this 3 times and running back to the tee box was horrible and very hilly and it’s as terrible as I remember it.

We ran back to the Runde parking lot for some 4 corners.
1. 20 CDD
2. 10 hammer sprinter combos (hammer left/right, into left/right crunch)
3. 20 merkins with (Parker Peter into Peter Parker – so 4 merkins for each Peter movement)
4. See #2 again

Rinse and repeat 2x more times but cut the numbers in 1/2 because some of this looked better on paper.
MARY: Airborne special along with some Superman.
ANNOUNCEMENTS: D2D awareness
COT: of course!

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VQ in The Fort Region

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I introduced some of the pax from The Fort to Anchor Bar’s Famous Chicken Wing. The Anchor Bar is a restaurant in Buffalo, NY is famous for the first place to serve chicken wings as we know them today. More on that below. In my 8+ years doing F3 this is my Q outside the Rock Region. It was a great morning meeting new pax.
WARMUP:
The disclaimer was given and we warmed up with:
– 1 dozen Windmills IC
– 1 dozen Imperial Walkers IC
– 1 dozen Hillbilly Walkers IC
– 1 dozen Low Slow Squats IC
THE THANG:
This 4-Corner workout was inspired by the way chicken wings were originally served at The Anchor Bar. Back in the day wings were served by the dozen mild, medium, hot or extra hot. So, each round of 4-corners consisted of a similar exercise at each corner progressively getting a bit more difficult. 1 dozen of each exercise were performed OYO.
– Round 1 – Flying Squirrels, Burpees, Diamond Burpees, Hand Release Burpees
– Round 2 – Rosalitas, Hello Dollies, Freddie Mercuries (Double Count), Flutter Kicks (DC)
– Round 3 – Carolina Drydocks, Merkins, Diamond Merkins, Hand Release Merkins
– Round 4 – Seal Jacks, Side Straddle Hops, Smurf Jacks, Bomb Jacks
– Round 5 – LBC’s, Gas Pumpers, V-Ups, Big Boy Sit-ups
With time remaining, we did my “hot wing eating contest”. In my hometown the was a restaurant the would have a hot wing eating contest where the would give each contestant a pile of their hottest wings (Volcanic). Whoever ate the most in the allotted time was the winner. My F3 version was Balls To The Walls until one pax remained in the position. Your “wings” are sure to burn when you’re down.
MARY:
No time
ANNOUNCEMENTS:
Announced.
COT:
<@UGU3XR5RP> took over from here and led a great discussion on Not Looking Back. It revolved around the passage in the Bible where Lot’s wife looked back and was turned in to a pillar of salt. Once we pick up our cross to follow Jesus, we should not turn back to our wicked ways. Instead, keep our eyes looking forward affixed upon Jesus. It is easier said than done.

I’m not doing the discussion justice, so I urge Band Camp to add more in the comments.

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Frozen Tundra

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A “blanket” of snow possibly less than .38 inches thick covered some of the ground. There was a smidge of ice. School was cancelled.

We still got in 4.7 miles through Kingsley. Gekko is faster than me, but took it easy so I wouldn’t feel bad.

Zero wipeouts

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Cold day at American Jackal

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WARMUP:
25 Side Straddle Hops
20 windmills

THE THANG:
8 exercise from the bucket + 50 lb sandbag carry x 2

40 Burpees
60 Merkins
80 squats
100 LBCs
120 Side Straddle Hop
MARY:

ANNOUNCEMENTS:
COT:

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King of the Ring I

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14 Kings at Ring of Fire this morning.
– <@U02JMD0EKS8> was the King of the Ring today. You may now bow to his magnificence.
– <@UGU3XR5RP> came in a not so close 2nd, but he did manage to outsprint me at the end and cause me to perform a couple extra exercises at the end. And by exercises, I mean dry heaves.
– <@U5EKTLC5C> prepared us all to be underwhelmed, but not by his mumblechatter.
– <@UMRNJ46AW> had some hazy recollections of a Slayer concert with <@UGYDCTRST> (not present), but with as many Monster Energy Drinks as he has before a concert his blood pressure increases to a level he’s doing good to be standing much less remembering who attended what.
– And speaking of what Anchorman called “Cookie Monster” metal, <@U076RS8F1DG> had his signature tunes playing for the duration.
– Don’t know if you’ve noticed lately, but <@U0603USPHAS> keeps trimming down and is looking strong out there.
– <@UST30T7FF> represented the Pre-spect crowd well, and even gave me a butt pat, so… you know… I may not have been the King today, but I still feel like a winner.
– <@U01JUGK82TY> and <@U5KHMNAG4> were disappointed but unsurprised at the lack of leg exercises in this workout.
– <@UN6PTD007> was gracious enough to hold back and let a couple of us feel good about our performance.
– <@U079NTF8AP8> is more of a 3 sets of 10 guy.
– <@U087GQFA2FJ> was the WarBaby today and held his own with a bunch of guys that are old enough to be his dad…

This is my report. You could dress it up like Baby Yoda and take it trick or treating in July, but it still wouldn’t get more strange looks than you would if you dispute the truth imbued herein.

subject to verification by <@U07EPGYK92L>’s mustache (see <@U063F72E8M9> comments from yesterday)
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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