Tag: Band Camp

First Rope

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WARMUP: side straddle hops, cherry pickers, side lunges, temp merkins, runners stretch
THE THANG:
Mosey
3×10 – dips, Bulgarian squats, derkins, heels to heaven, and high plank

Mosey
Dora – 50 muscle ups, 100 jump squats, 2 rounds of high planks while partner runs yander

Mosey
Broad jumps with merkins and flutters mixed in
Inchworms with squats mixed in

Lunge walk back to COT, cut for time

MARY: American hammer

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4 Corner Accumulators

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Favorite of YHC. 4 corners. Stopped at each corner to do the following.
Round 1- 1 burpee at each corner
Round 2 – 1 burpee, 2 SSH at each corner
Round 3 – 1 burpee, 2 SSH, 3 Run Stance Switch
Round 4 – 1 burpee, 2 SSH, 3 Run Stance Switch, 4 merkins
Round 5 – 1 burpee, 2 SSH, 3 Run Stance Switch, 4 merkins, 5 plank jacks
Round 6 – 1 Burpee, 2 SSH, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 7 – 2 SSH, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 8 – 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 9 – 4 merkins, 5 plank jacks, 6 box cutters
Round 10 – 5 plank jacks, 6 box cutters
Round 11 – 6 box cutters

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100,000 Pyramid

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WARMUP:
Mosey little loop to fire pit and back with butt kickers, high knees, karaokes, toy soldiers.
Then windmills, Moroccans, Cherry pickers

THE THANG:
Each stone block bench had an index card with 2 exercises/card. One pax would best crawl out, grab a card, then bear crawl back.

Meanwhile, other pax did an exercise, which varied from Al Gore, plank, side plank, burpees, SSHs.

Once the pax returned with the card, all pax did the two exercises OYO. Rep count always 25 of each

These included:

  1. Merkins / Penguin (both=1)
  2. Squats / Parker Peters (both=1)
  3. Scorpion Dry Docks (alternate) / LBCs
  4. Lunge (both=1) / Peter Parker (both=1)
  5. Shoulder Taps (both=1) / Flutters (both=1)
  6. Side Lunge (both=1) / Big Boys
  7. Burpees / Box Cutters
  8. Bulgarian Split Squats (alternate) / American Hammers (both=1)
  9. Makhtar N'Diayes / Chopsticks
  10. Bomb Jacks / Mtn Climbers (both=1)
  11. Flying Squirrels / Gas Pumpers

MARY:
throughout

ANNOUNCEMENTS:
Bethel, trout to trout, hog and coyote, read your newsletter

COT:
Daughter of family friend’s healing, jobs, doing hard things as life demands

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Box of Crayons

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WARMUP: 103 SSH, IW, HW, yoga

THE THANG: Dina Dr back and forth
5 stops down and back
Exercises in cadence each time
Rd 1: 5 burpees each stop
Rd 2: 10 big boys
Rd 3: 15 jump squats
Rd 4: 10 merkins (had to start heading back at this point)

MARY: flutters

ANNOUNCEMENTS:
The point of doing things in cadence is to stay together to push through pain and fatigue. Like much of F3, if I could do it on my own, I’d have done it already. Stay together and keep pushing

COT: was held

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WEP

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WARMUP:
THE THANG:
Take Munn to 160 and turn right. Pass WEP and take Massey up hill. Take right on Harris and run up another hill. Turn right at Munn and keep running till 6 COT.
MARY:
ANNOUNCEMENTS:
COT: prayers lifted up

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I am glad I had a lighter kettlebell

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WARMUP:

  • MC
  • windmill
  • side straddle hop
  • imperial walker
  • cherry picker

THE THANG:
• 15 Overhead Press
o Bear crawl – 10 yds
o 15 Merkins
o Crawl Bear – 10 yds
o 15 Merkins
• 15 Curls
o Lunge walk – 10 yds
o 15 situps with kettlebell
o Lunge walk – 10 yds
o 15 situps with kettlebell
• 15 Goblet Squats
o Bear crawl – 10 yds
o 15 Situp with Press
o Crawl Bear– 10 yds
o 15 Situp with Press
• 15 Bent Over Rows – both sides
o Lunge walk – 10 yds
o 15 Kettlebell swings
o Lunge walk – 10 yds
o 15 Kettlebell swings
• 15 Hallo
o Bear crawl – 10 yds
o 15 situps with kettlebell
o Crawl bear – 10 yds
o 15 situps with kettlebell
• 15 Wood chop both sides
o Lunge walk – 10 yds
o 15 Seated overhead press
o Lunge walk – 10 yds
o 15 Seated overhead press
• 15 Tricep Extensions
o Overhead carry – 10 yards
o 15 side lunges left side
o Overhead carry – 10 yards
o 15 side lunges right side
 
• 15 tactical transfers
o Farmers carry right hand – 10 yards
o 15 Deadlift
o Farmers carry left hand – 10 yards
o 15 deadlift
MARY:
ANNOUNCEMENTS:
COT:

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Drop the Hammer

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WARMUP: yea. That’s important
THE THANG: pearls on a string to make our way to the FCMS track and field

Fast lap but in
Bear crawl to the 10
10 merkins
Crawl Bear back
Burpees in cadence for the 6
Bear crawl to the 20
10 merkins at the 10
20 squats
Crawl bear back
Burpees for the 6

Continued in the same fashion
10 merkins
20 squats
30 mountain climbers
40 lunges
50 SSH

FNG led us back

MARY: flutters
ANNOUNCEMENTS: Newsletter
COT: Welcome FNG: Fuel Leak

Tried to get a black diamond vibe, but also stay FNG friendly to keep the PAX together. Hard to tell if I was successful or not, but we kept going until guys quit and then I reminded them of 3S2T. Gotta get pretty far before you can even work on stamina

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Deck of (moderate) pain

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WARMUP: Mosey .5 miles around the cinema to the main entrance. 10 SSH / Forward Fold / Runners Lunge / Worlds Greatest Stretch / Hold down plank for a Band Camp 10 (30) seconds.
THE THANG: Deck of pain, quantity matches the card #, Aces are wild (abs)
Heart – Merkin, Ace – Plank
Spade – Squat, Ace – Wall Sit
Diamond – Dip, Ace – Tricep plank on 6
Club – BBS, Ace – V-Ups
Joker #1 – 50 side lunges
Joker #2 – Side plank hip dips
PAX Choose cards going around the circle.

MARY: Tricep Plank on 6
ANNOUNCEMENTS: Bethel, Hog & Coyote, Fathers Day Event
COT: Yes

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On repeat

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WARMUP: Yes:
SSH,
IW,
HW,
yoga w/
shoulder taps
peter parkers

THE THANG:
6 deadlifts
5 hang cleans
4 front squats
3 over head presses
2 manmakers
Then move!

We just did that on repeat. Like wiping down the counters, doing the laundry, dealing with traffic, or making the bed, some stuff isn't awful once or at first, but the monotony of having to do it day after day after day after day after day grinds on you.

Gotta build the strength to keep on keeping on. It ain't about what you WANT to do; it's about what you GET TO do, or what you NEED TO do. Often an authentic meaning is found in the work you've been avoiding.

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Little Sandbag Babies

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WARMUP: SSHs, broga, various dynamic plank exercises (i.e. plank jacks, peter Parkers)
THE THANG: 2# sandbags held in each hand for duration of workout
Performed each exercise in cadence followed by a parking lot loop or a run to top of hill and back.
Exercises included:
Seal jacks
Reverse flies
Overhead (OH) squats
Static lunge L with arm circle FW
Static lunge R with arm circle BW
Bunny hops with arms OH
Bent over field goals
Side plank dips L on curb
Side plank dips R on curb
Flying squirrels on curb
SSHs
Windmills

Then repeat all without running in between

MARY: upward <>downward dog
ANNOUNCEMENTS: newsletter
COT: yes

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