Tag: Band Camp

Everything BUT The Kitchen Sink

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WARMUP: Mosey through the parking lot with intermittent stopping for bear crawl, burpees, SSH, Merkins and crab walks
THE THANG: Every PAX grab 1 coupon to be your partner for the workout. Now, load up all the additional gear (Kettle Bells, Sand Bags, Rucks, Jerry Cans, Medicine Balls, Plate Carrier) and move it to the lot on the right side of the school. There is a penalty applied. Every time you set a weight down or hand it to someone else, everyone does 3 squats.
With your personal coupon:
10 Man Makers
20 Overhead Presses
30 Squats
Now, load up all the gear again and move it to the parking lot on the other side of the school. Same penalty applies, every time you set a weight down or hand it to someone else, everyone does 3 squats.
With your personal coupon:
40 4ct Flutter Kicks w/ Press
50 Curls
Now, grab all the gear and move it around the big loop on the outside of the field with the same penalty.
MARY: Throughout and a bit at the finish.
ANNOUNCEMENTS: Happy Hour always looking for Hive Q’s. Full scale Shieldlock throw-down at Varsity this Friday…be prepared. Bethel Men’s Shelter assistance, Independence Day Convergence, Stuff The Bus, HIM Camp.
COT: Indeed. 5th Core Principle.

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Chugging $1 beers downtown

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WARMUP: mossy to parking lot across from Little Caesars. 10 windmills, 15 SSH, 15 LSS, 10 merkins. Since Bobber missed half of the warm up, we rinsed and repeated for him.

THE THANG: mossy to the first bar – Pint Shop – for some bar chugging pain. 5 rounds to complete a 1/4 of the Murph (5 pull-ups 10 merkins 15 squats). Run to Emmits, 1 round of 3 exercises (these 3 were repeated at all stops but with different number of rounds – 10 merkins, 15 squats, 20 LBCs). Missy to Armor artis for 2 rounds, mossy to Illumination for 1 round (3 rounds were called but due to high volume of mumble chatter reduced to 1 to avoid cops), mossy to Flower Bar for 2 rounds, lunge walk to FM eatery for 1 round, lunge walk to Hobos for 1 round. Run to intersection with 160 and do 5 burpees then run back to Emmits for 5 burpees. Rinse and repeat one more time then mossy to COT

We all enjoyed the beer chugging pain at each of the drinking holes in downtown. We even discussed opening up a college bar servig $1 beers in plastic cups as this would be a real $$$$ maker.

MARY:
ANNOUNCEMENTS:
COT: prayers for patience and healing for those sick

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Tour of Campus

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WARMUP:
25 SSH
10 HB Walkers
10 Merkins
10 Mt Climbers

THE THANG:
Mosey down the back road
10 merkins and 10 SSH at each light pole
Mosey back
10 squats and 10 overhead claps at each pole

Head to the basketball court – partner up
Partner 1 toy soldiers down and back
Partner 2 does burpees – 100
Partner 1 bear crawl across the court & lunge walk back
Partner 2 does LBCs – 200

Mosey to COT for MARY
10 Birddog crunches each side)
10 Shoulder taps
10 Elbow to knee Bicycle
20 flutters
ANNOUNCEMENTS: Lots of them
COT: It happened with a long prayer at the end

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Early appearance by the Murder Bunnies

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WARMUP: Lap around the park
THE THANG: Last night I throw some gear in the back of my car. I had an idea, but didn’t write it down on a board due to the anticipated rain. No worries, took a round or so, but we got the work in. On the path, there were three exercises, Ab wheel, jump rope, and Medicine ball —Do each, Next, Murder Bunny Mosey (MBM) to the cones, 10 burpees, MBM back to start. Round 2: Ab wheel, jump rope, and Medicine ball , MBM to cone, Overhead press with Cindy, MBM back to start.
Round 3: Ab wheel, jump rope, and Medicine ball , MBM to cone, Man Makers, MBM back to start.
Round 4: Ab wheel, jump rope, and Medicine ball , MBM to cone, Man Makers, MBM back to start.
Small crowd, but great to get to know each other better. Lots of topics covered.

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Great Job Kermit

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Kermit led
Disclaimer
Mosey to Pharmacy parking lot
10 Windmills IC
10 Hillbilly Walkers IC
10 LSS IC
Al Gore with 10 MNC IC
10 Shoulder Taps IC
10 Merkins IC
Toy Soldier across parking lot

THE THANG:
Mosey to business parking lot.
Lunge Walk hang way to Hobos (dumpster)
Burpee Broad Jump to Hobos back yard.

Hand off to the New Site Q!

Mosey to St John’s UMC
25 merkins
25 Big Boys
25 Sumo Squats

Mosey to Print Shop / Break into teams of 3 except my group of 4 which was a sizable advantage.

As a team
100 pull ups
200 LBC’s
300 Monkey Humpers

Mosey to Springs Global back lot.
Wall Sits while passing coupon from one end to the other. Last Him bear crawls to front of line. Rinse and repeated several times.

Mosey to COT.

MARY: 4 minutes of PAX led ABB work in the rain.
ANNOUNCEMENTS: 4th of July Convergence. Berthel Men’s Shelter
COT: prayers for Kermits former partner Officer Grier and family. Poppins 2.0

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Humid hills

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WARMUP: mosey over to bank, SSH, windmills, up/down dog with J-Lo’s, then mosey across 160 through Brayden to the bottom of the hill on Brayden Parkway. Did more SSH, merkins and some produce pickers waiting for the 6 to arrive.
THE THANG:
Run up the hill
First 3rd at easy pace, next 3rd pick up to 10k pace and last 3rd AYG
Coming down the hill do 20 merkins at the 1st street (on RT), 20 squats at next street and 20 Freddie Mercuries (double count) at bottom.
Rinse and Repeat until 0559…then head to COT

ANNOUNCEMENTS: Blood drive, HIM camp, July 4th convergence, read newsletter
COT:prayers and praises

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5 Minutes

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WARMUP: None.
THE THANG: Disclaimer: it is Friday we are going to keep it simple. I set watch for 5 minutes. We ruck for 5 minutes and then exercise. 1 PAX carries 60 lb sandbag. REPEAT.
Exercises: Squats, Merkins, Step ups, Bear Crawl, Lunge Walk, Curls/Triceps, 5 weighted Burpees.
MARY: None
ANNOUNCEMENTS: F3 Dads workout, Dad’s Camp, Fort Retreat.
COT: Prayers for Tinsel’s surgery, Bones headed to New Mexico for 2 weeks.

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And then there was ONE

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6 of us for the 101 edition of Q School. Oddly enough, Lighthouse is the only PAX in the entire Fort region that needed Q School 101. 4 veterans also shared the wisdom. It was a bit of a bizzaro world, I get out to a couple 100 workouts a year, but there is only one new guy, and ZERO PAX who feel they need to hone in on their basic Q skills. Well done, nothing to learn hear. Go back to your knitting.

1. basic warm up with imperial walker, hillbilly walker, LBC, hello dolly, low slow squat, OH clap, shoulder taps, merkins
2. 7s with BB sits and jump squats, with bearcrawl 1/2 trans mode.
(Rebel was recognized for his jumping skills)
3. 2 rounds of Assassin suicides, 5-10-15, BB sits, merkins, squats AND gas pumpers, shoulder taps, calf raise
4. Mahktar N’Diayes, Kneetar N’Diayes (or course)
5. circled for some practice cadence calling with Lighthouse

Observations:
-BandCamp is a big fan of backblasts
-Squat Jumps should be re-named, maybe Squat Baby Bunny Little Hops
-Site Qs required to attend Q601 are generally grumpy dudes
-Basso was not in attendance, Rebel and Fogerty missed him
– We have an excellent Q101 doc (see BandCamp)

Q101 wisdom nuggets
-clear disclaimer
-new guy inquiry (a new guy does not know the term FNG)
-be aware of the abilities at your workout
-a longish run can be taken in chunks or destination stated for slow guys
-5 steps in calling a complete exercise
– keep it simple
-keep it moving
-keep it familiar
-clear and easy instructions
-10ct for moderates (and old guys)
-don’t Q it if you can’t do it, or aren’t going to complete it (ie calling 50 burpees and you half-a$$ 12) (really)
-practice cadence
-promote your Q, knowing what I am waking up for and where I am going is half the battle and very motivating
-I like to give no more that 3 exercises verbally per instruction, my small brain can handle 3, more than that? on a board, or chalk it
-don’t chalk MONKEY HUMPERS in a school or church parking lot
-prepare a weinke
-steal a weinke
-review a weinke with a vet
-COT
-count
-name o rama
-record (at least verbally so you have the names for your backblast
-announcements
-prayers
-WRITE A BACKBLAST
-don’t stress on all this, you can do the life and death stuff when you get crunching your excel spreadsheet at 9:04am

Thanks for hosting Fogerty
Thanks to Solid State for being my first instructor
Thanks to Rebel, Bandcamp, Fogerty and Birdcage for adding bits of knowledge

Looks like we made it,

Barry Manilow

–

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I like hotdogs

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Each dude in shieldlock took a turn leading the pax. We covered all parts of body and it was glorious. We each spoke on what it means for us to be in our shieldlock. Thanks for those who joined us.

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Honey Badger Millenia Beatdown

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WARMUP:
SSH
Imperial Walker
Moroccan Night Clubs

Cubbie really wanted to lead the chorus on Medium Pace but decided to keep leading the workout.

THE THANG:
Millenial
100 reps, run 1 football field lap x 10 times.
First person to 100, everyone runs together
1. Burpees
2. Lunges (2x)
3. Merkins
4. LBC
5. Mtn Climbers
6. Flutters (2x)
7. Calf raises
8. Squats
9. SSH
10. Box Cutters

Great chatter on:
– 4 colleges who start with a color
– Office Space and how we miss the PC Load Letter error on printers
– many many (and yet not enough) Adam Sandler quotes

MARY: Marty Bird was our Ray from Ghostbusters. The destructor he choose for our last 100 count was Carolina Dry Docks

COT:

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