Tag: Band Camp

Joy to the Eastside, the Lord has Come

Leave a comment

WARMUP: light mosey under cover
3 exercises to get blood flowing
Imperial Walkers
Pee Can pickers
Merkins
Mosey to side of school and find curb
Plank on curb while one PAX at time run to end of line and replank 3X
THE THANG:
Hit the stairs
Two at time PAX run stairs while other pax perform exercises
LBCs
Flutters
Calf Raises

Mosey to Bus drop for 7’s
1 Merkin
Run buss drop distance
6 jump squats

Mosey back to stairs
1 PAX run stairs while rest of PAX hold wall chair
1 burpee each hand off for all PAX
Shoulder presses while wall sitting

Mosey back to curb plank
Distance extended and inclusion of Parker Peters, Peter Parker’s and Mtn Climbers
MARY:
90 seconds of Dying Cockroaches
ANNOUNCEMENTS:
Acceleration Project 12/20
Christmas Party 12/21
Clave Boss 5/10k convergence 12/24

COT:
Lots of prayers and praises and acknowledgement of something bigger than ourselves :clap: :fire: :pray: :christmas_tree:

TClap |
0

Smokin Deck of Cards

Leave a comment

WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC and Strawberry Pickers
THE THANG:
Phase 1: 100 Swings OYO
Phase 2: Deck the Cards – 3 Rounds using the exercise on the brown paper bag per the attached picture.
MARY: She didn’t show up
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

TClap |
0

The Truth Matters

Leave a comment

Thermostat read 22 degrees at 0500hrs, but Cake Boss had Johnny Cash playing early and we never felt it. YHC was curious who, or how many would show in these conditions, but was pleasantly surprised with 12 faithful, including some newish PAX and some Upper Management that brought the mumblechatter!

This is “Q-School,” let’s get the disclaimer correct.
DISCLAIMER: I am not a professional – you are participating at your own risk – you are responsible for your own well-being – you are here voluntarily, and you are not paying to be here – know your limits and do the best you can – modify as necessary.

WARMUP: Let’s mosey. Loop around the student parking lot. Plank in a Circle of Pain for the 6. With the 6 in, went over The Mission and the 5 Core Principles – in order!
– 20 SHH IC
– 10 Windmills IC
The mumblechatter was excessive here. No clue how many Windmills we actually did, so… 5 burpees OYO. It did its job and quieted the PAX, for a moment.
– 10 LSS IC
– 10 Hillbilly Walkers IC
– 10 MNC IC
– Yoga – Reminded the PAX of the DRP and why we’re here; to GET RIGHT.

THE THANG: Mosey to Pull-up Bars – Plank for the 6.
Discussed various types of workout formats, i.e. Pearls on a String, 7s or 11s or 21s, DORA, 4 corners.

We started with 7s this morning – 6 pull ups at the top of the hill, 1 burpee at the bottom. Made sure that we picked up the 6 and completed ALL of the reps.

Instead of asking for a 10 count, YHC continued to preach and advised the PAX of alternate ways to catch a breather if the PAX need it. We discussed properly planning your Q to ensure you have enough to do for the duration of the workout, to wear a watch, to try to address all of the parts of the body in the workout, and again, to leave no man behind.

From there, we partnered up and grabbed a coupon. Completed an AMRAP of the following exercises while your partner ran down to the stop sign and back:
– Derkins with feet on coupon
– Squat with coupon
– Overhead press with coupon
– American Hammers with coupon

Mosey back to CoT

MARY: Flutters, LBCs, Peter Parkers, Plank Jax with various PAX practicing commands and cadence.

ANNOUNCEMENTS: Christmas Party, Bethel Men’s Shelter

COT: Stays in CoT

TClap |
0

Bearded Wonder Takes On The Pond

Leave a comment

NASA asked me to Q Minnow Pond about a month ago and I accepted forgetting that I had Lake Haigler 12 hour 2 days afterwards. The plan was to take the Minnows to the trails and get some miles there but that will have to wait for another time to do that. It had rained the night before and there were a lot of leaves on the trails. Didn’t want someone to do a Superman like Dark Helmet did last time I Q’d here.

Took the fellas to Harris Street Park and as Strava describes it Harris Street Hell Hills. It’s almost a mile to the park from Veterans Park so keep that in mind for future Q’s.

We did hill repeats each way with 10 hand release merkins at the middle, 10 monkey Humpers at top of one side Harris Street and 10 Sumo Squats at Harris/21 Hill. Most got close to 4 miles total.

Had a group of guys carrying around fancy book bags filled with styrofoam peanuts and a few had actual weights in them. Maximus,Rebound,Dark Helmet,Farmers Only,Spider-Man, Crystal Lake, Wooden Leg and Anchorman all rucked I’ll let you decide who had peanuts and who had weight.

,

TClap |
0

Pecks and Quads Cornucopia

Leave a comment

WARMUP: mosey to lower parking lot. Tout soldiers, buttkickers and caraoke. Merkins, Mountain Climbers, Low slow squats and windmills
THE THANG: mosey to stadium parking lot and do wind sprints at 50%, 75% and 100%. Merkins and Curtsey Lunges in between each sprint. Repeat 3 times. Mosey to top parking lot again and go to the grassy area. Walk down, 10 merkins, NUR up the hill 10 curtsey lunges at the top. Do 5 sets. Mosey down the pathway to the bottom of the hill. At first light pole do 10 merkins, at second light pole 20 squats, at 3rd light pole 30 flutters. Repeat sequence all the way to the top. Mosey to COT for my hip exercises
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Failure is fine

Leave a comment

WARMUP: Gathered with our sandbags and left those for a quick mosey after a quick disclaimer. Came back for SSH, windmills, low slow squats, merkins, cherry pickers.
THE THANG: Came back to our sandbags and took our carabiners and clipped the ends to each other. Put them on our shoulders and then walked VERY close to each other. Alternating shoulders as needed but honestly, this lasted about 200 yards before the Q realized this wasn’t shaping up as it was in his head. Along the way we did curls and then curls and overhead presses.

We then unclipped and did 10 manmakers. We then took our bags to the tiered area and partnered up at the bottom. 1 partner with a 40 and 1 with a 60.

Partner 1 took both sandbags to the top and partner 2 stayed at the bottom doing pushups. Once partner 1 got back, there was a flip flop. Rinsed and repeated this.

Did this again with dips (just 1 round) and finished with flutters but for flutters it was a farmer carry.

Headed back towards COT but stopped at the curb for another idea…that didn’t pan out. With 2 sandbags removed, each pax laid down with a sandbag held in a press and then passed it down the line (last 2 guys had no bag yet) and then the first 1 guy that passed the bag ran to the other end in an Indian run style plan. Again, idea was ok but execution wasn’t great.

Moral of the story today – have a plan, execute plan, adjust plan, move forward.
MARY: we spared a few min
ANNOUNCEMENTS: complete
COT: complete

TClap |
0

Towards the Sunrise

Leave a comment

Mosey all the way to Windjammer park

Stop along the way for COP (circle of pain)

Did some exercises and yoga on the dock

Great fellowship this morning. Beautiful weather. Not gloomy at all in spirit or in atmosphere.

Got back to COT and had my 60lb bag there. We planked and went down the line performing one man maker each

TClap |
0

A Tuesday Challenge

Leave a comment

Mission Statement
Disclaimer
Warmup
SSH
IW
HW
Shoulder Tap
1 merkin
Mountain Climber
1 merkin
Peter Parker
1 merkin
Parker Peter
1 merkin

Mosey to the Nazarene then Print Shop stopping along the way for:
20 8 count burpees
18 squats
16 diamond merkins
14 flutters
12 CDD
10 bomb jacks
8 8 count burpees
6 diamond merkins
4 mountain climbers
2 flutters

At the print shop:
10 called dead-hang pullups
5 OYO pull ups
15 bulgarian split squats
Passing 10-count hang
15 derkins
Passing 10-count alternating arm hang (this one should have been done before the first round of pull ups)
15 dips

Mosey to the sight of the soon-to-be NOT Trader Joe’s
Sneaky Gorillas
Howling Monkeys

Mosey to the Church of God
10 Mike Tyson
Bear Crawl
10 Bomb Jacks
Lunge Walk back

Climb all the stairs

10 Mike Tyson

Mosey back to COT
Hold Al Gore for 0600

NMM: The mission is to invigorate male community leadership. Step up! You’re ready.

TClap |
0