Tag: Band Camp

Old became new

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WARMUP: run through parking lot, high knees, butt kicker, side shuffles, SSH, cherry pickers, Moroccans, merkins, squats, windmills
THE THANG: moved to the big parking lot and broke out the 2019 wienke.

30 was the count for round 1; very aggressive back in 2019 it appears.
– 30 kb swings
– squats
– shoulder press
– upward rows
– lunges with the bell pass through
– clean and press
– plank rows
– American hammers
– 15 man makers
– lawnmower pulls
– chest presses
– standing tricep extensions
– shrugs

Halfway through the exercises and at the end we ran to the end of the parking lot.

Rinse and repeated until time ran out and cut the counts in half.
MARY: nada
ANNOUNCEMENTS: yes, newsletter. Convergence, Boss Hogg, and HIM camp
COT: we did a round the horn so just pray for us all, lol

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Konvergence for Kenya

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We converged on 6/10 to with a special weinke designed by the PAX of F3 Nairobi (but “may” have been augmented by Poppins…)
Weinke

Warm up
Various, but highlight was 150 SSH in sets of 50. #CrowdPleaser

Groups of 5
Indian Run
5 burpees by the guys at the back

Dora on the football practice field
50 burpees – bear crawl
200 merkins – bear crawl
200 squats – lunge walk
300 4-count mountain climbers – frog leap a partner

Lots of bat flipping on the 4-count of the mountain climbers and the frog leaping

The guys in Kenya average a 5 mile transit to and from the AO, so a group of PAX dutifully pre-ran and post-ran 5 miles after the beatdown. YHC took a bit of flack, because it was me that spitballed that idea and then did not pre or post run. I did bring my 2.0 to the workout to try to cover the fact that I wouldn’t be running extra, but to no avail. Badlands 100% called me out.

Welcome FNGs
– Dungeon Master
– V-neck

Pre-runners:
– Badlands, Poppins, Rolloff, Maximus, Funhouse, Sasquatch, Cyclops, Beaker
– rucking: Sprocket, NakedandAfraid
Post-run:
– Badlands, Poppins, Rolloff, Maximus, Funhouse
All running
– Gears

The plan was to raise $$ to purchase a vehicle for transportation of Nairobi PAX to workouts, supporting efforts to assist in community and coordinating donations etc. The need is tremendous and our financial support is magnified in Kenya.

As of this backblast, we raised $2620. I have no idea when you’re reading this, but you could possibly still contribute and Poppins may still have T-Shirts in the back of his vehicle: https://www.gofundme.com/f/help-our-kenyan-f3-brothers?member=26869695&sharetype=teams

Announcements:
Q-School Wednesday 6/14 at Bushwood
The Fort Retreat 8/11-8/13 (Register now!)
https://criout.regfox.com/f3-him-camp

Safari (F3 Nairobi Nantan) facetimed in at the end to offer up a prayer closing out COT.

This backblast respectfully submitted by Band Camp

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Choose Your Cluster

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WARMUP:
Pledge of Allegiance then Mosey to FMRX.

THE THANG:
4 cluster of cones set up in the parking lot. 3 cones in each cluster. One exercise (and count) on each cone. Pax, OYO, run the loop through downtown Fort Mill, choose a cluster of cones, do the exercise in the cluster, then rinse and repeat. The cones may or may not have been repurposed from yesterday’s workout at Ring of Fire.

MARY:
Some had just a few minutes for Freddies and Flutters.

Awesome work by all pax. Thanks, FunHouse, for the opportunity to lead!

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Whetstone – The Vertical Relationship between Men

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15 Pax chose to make a downpainment on the day and learn more about Whetstone this morning at Colosseum. Rebound is leading the charge to educate the Pax on Whetstone and Shieldlock and incorporating Qs to discuss these topics. YHC was excited for the opportunity to Q and added a Blade in Maximus for additional pain and discussion.

THE THANG:

Mosey to parking lot
COP:
IWs x 10
SSH x 30
Strawberry pickers x 10
Mtn Climbers x 15
CDD x 10
Identification of those Pax currently in a Whetstone

Mosey to back lot with track

Modified Dirty McDeuce
12 burpees
12 Big Boys
12 Squats
12 Merkins
Then a lap
Round 1 = OYO, Round 2 = in cadence, Round 3 = with a partner

Mention of hypocrisy “we are all hypocrites” and goal of “audio matching the video” through accountability and Whetstone.

Hand off to Maximus

A comment about Grace (brief comment) and mosey to the playground

15 Pull-Ups while partner does Jump Squats – Flapjack then repeat

Mosey to the wall for 10 Mike Tysons on wall then 5 Muscle Ups
Repeat
15 Hand Release Merkins
5 Hand Release Merkins

Mosey back to the parking lot
Partner 1 NUR then Partner 2 American Hammers
Flapjack

Flutter Kicks with feet 12” apart
Jail break to COT
6” foot hold

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Gardenia The Valuables

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Ran to Gardenia

Stopped along the way for merkins/squats to keep folks together

Hit Savona Trace to keep it real

At Gardenia did 5 HR merkins
Ran the Gardenia cul-du-sac: 6 burpees
Ran to the top of Gardenia: 1 bomb jack
Rinse and repeat: 5 burpees/2 bomb jacks
(Still 5 HR merkins in the middle)

Barely had time to make it back. Some may say YHC didn’t make it back by 0600, others may say that we were way early on Central time.

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Board & Broga

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WARMUP: Light & Moderate

THE THANG: Board of Fortune

MARY: Broga

ANNOUNCEMENTS: Upcoming 6/10 events (Kenya & Boss Hogg)

COT: Prayers & Praises

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Tinder Box of Pain

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WARMUP: SSH, Morrocon NC, Imperial Walkers, Windmills, Strawberry Pickers
THE THANG:
Round 1- Bear Crawl Every 10 Yards then when reached the 50 yard line Run Back
Round 2- Lunges Every 10 Yards then when reached the 50 yard line Nur Back
Round 3- Crab Walk Every 10 Yards then when reached the 50 yard line Mosey Back
Exercises at every 10 yards with the yard number as the reps during each Round- 10= Burpees, 20= Shoulder Taps, 30= Squats, 40= Peter Parkers, 50= LBCs
Dora= 100 Merkins, 200 Mountain Climbers, 300 Plank Jacks; Timer was running one lap around the loop.
MARY: American Hammers and Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Parting is such sweet sorrow

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Tomahawk came with one mission and one mission only, to take ass and kick names. It has been a great few months reviving this long forgotten relic. I can’t think of a better way to send Tomahawk back to the depths than with todays Gladiator Games.

It renewed my faith in the pax that they aren’t ALL squishy. Sure some still cant do a proper lunge (Bandcamp), but I saw hope. Hope that pax don’t stay complacent, hope that harder AOs like Tallawah and Kitchen Sink become the new norm, and hope that we will continue to push each other.

Who knows, maybe Tomahawk will be needed again one day. But for now… Birdcage signing off

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