Tag: Band Camp

GoRuck’s Valentine’s Day Massacre

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Straight from the email inbox, delivered from GoRuck’s Tribe workouts, we performed The Valentine’s Day Massacre-Post Mortem (or most of it, at least)
WARMUP: Carry all sand bags to our starting point for a few of the typical warmup exercises.
THE THANG:
Buy-In: 100 Sandbag Back Squats
Then, 4 Rounds:
200m Sandbag Shuffle
20 Sandbag Clean & Front Toss
20 Bear Crawl Sandbag Drags (each drag=1)
20 Sandbag Shoulder-to-Shoulders (each side=1)
Cash-Out: 100 Sandbag Front Squats (Punchlist did finish, I did not)

2 Things happened this morning that I greatly appreciate:
1. When starting round 4, it appeared that I had enough time to complete so I made a comment about taking my foot off the gas. Band Camp then said he’d murder me if I let up, I’m paraphrasing. I appreciate the reminder that just because I’ve done good work before, it’s not a hall pass to coast into the perceived finish line.
2. While executing the Cash-Out Squats, I was nearing squat #20 and my form was beginning to suffer. I was leaning forward at the waist and compromising form. Seeing this, Punchlist called me out by name stating my error noting this was not the proper way to perform a squat, especially with the added weight of a sandbag. This means a ton to me because that translates to someone caring enough about me to not let me live incorrectly. You may roll your eyes at the connection but I could have easily continued my incorrect squats and have nothing happen. Or, I could’ve easily injured myself. Regardless, I wasn’t realizing the benefit of doing the hard work and PL saw that. I appreciate that.

MARY: Assumed it was included in the above.
ANNOUNCEMENTS: Yes
COT: 5th Core Principle

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Staying in the box at Coaches Box

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YHC was 1st F Q for 1st 30 minutes so warmup was brief and right into it.

WARMUP: IC: Imperial Walkers, Cherry Pickers, Hillbilly Walkers.

THE THANG:
Used the big large box already in parking lot to my advantage.
4 corners to keep us loose.
Sprint down to 1st corner, 20 Merkins
Side shuffle across to 2nd corner, 20 Diamond Merkins
Nur to 3rd corner 20 Blast Off aka Mike Tyson Merkins
Side shuffle to start/4th corner for 10 right side merkins and 10 left side merkins.

Line up on the line.
Bear crawl 10 yards, 10 burpees, burpee broad jump back.
Bear crawl 20 yards, 8 burpees, BBJ back.
BC 30 yards, 6 burpees, BBJ back.
BC 40 yards, 4 burpees, BBJ back.
BC 50 yards, 2 burpees, BBJ back.

Circle up for my closing minutes with a Circle of Hate. One pax bear crawls to the light post and back while calling and exercise for the pax to complete. Olaf called Burpees, Suplex called ABC ab work & Boomer called Box Cutters and time was called.

Then Olaf led us in a great 3rd F discussion, that’s right!

MARY: Never laid eyes on her.

ANNOUNCEMENTS:
– Rooster this Saturday.
– QvQ.
– Fort Convergence
– Read them newsletters

COT: Prayers & praises and Olaf closed us out.

I appreciate Suplex and the cross regional work he is inspiring. Wish more from both would hop on as we are logistically so close. I really enjoyed the time together and the opportunity to BD Bandcamp, a win win across the board!

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Broga and Mosey New TV Series

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WARMUP: Mosey Up Massey Hill
THE THANG:
1mile run

30min Broga

1mile Run

3min Broga

Or
1mile run with 4 pain stations
5 burpees
10 CCDs
15 Sumo Squats

MARY: Broga
ANNOUNCEMENTS:
Yeager….Do It
COT:
Be the friend even when others are not

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Touchdown! … Or not

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WARMUP:
– Moroccan nightclubs
– Cherry pickers
– Windmill
– Hillbilly walker
Mosey down the hill to the football stadium. Stop at curb and 10 inclined merkins on curb in cadence, mosey, 10 calf raises on curb in cadence, mosey

Head to the football field parking for 4 corners:
– 2 burpees every time you make it back to the center
– Run to boards:
Board 1 – 40 American Hammers in single count, then bear crawl back to center
Board 2 – 15 bomb jacks, then run back to center
Board 3 – 20 squats, then karaoke back to center
Board 4 – 15 Mike Tyson’s, then Nur back to center

THE THANG:
Head to football field for some 10 yard intervals
– run forward to 10 yard line and do one burpee, then nur to start and complete exercise
– Run forward to 20 yard line and do 2 burpees, then nur to start and complete exercise
– Repeat for 100 yards

Exercises per 10 yards :
– 10 Mike Tysons
– 20 leg raises
– 30 low slow squats
– 40 diamond merkins
– 50 American hammers – single count
– 60 Carolina Dry Docks
– 70 squats
– 80 merkins
– 90 LBC’s – proper form – per <@UGU3XR5RP>
– 100 calf raises

MARY: flutters and LBC’s
ANNOUNCEMENTS:
COT:

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Look at that Hill

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Ran around lots of string of pearls.

Tried to climb every hill possible in a reverse bear crawl

Worked a good deal on side lunges, and moving around with ease, finished with a Jack Webb that the brothers tried to skip, but joined us eventually

Always an honor to lead a group of men I respect so much.

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Stop and go light or Traffic signal?

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Fact: the weinke went through the washing machine as soon as I got home, it did not make it to the dryer

Fact: <@UGU3XR5RP> thought <@U5CVD8D7V> was going to be at The Fort. He was disappointed that DH did not show, he was also very disappointed that I was on Q. 100% True.

Fact: this Q is old, I left it all on the field and was sore for 2 days, but was still only 28% of Band Camp

We toured Fort Mill:
-lot across from Vet park
-The Print Shop parking lot (was hoping for a morning brew, but no go)
-Church of God parking lot
-First Baptist parking lot
-St Johns UMC parking lot
-the wall by Kimballs
-Vet Park parking lot
-back to COT

most stops were 1 exercise, various transportation across the lot, 1-2 exercise, back across, 1-2-3 exercise

We did a Jonah Hill at The Church of God

We did a Matt Foley at St John UMC

Wall work and various Jacks at the Kimballs wall

Mahktar N’Diayes were included at one stop

Bear Crawls, Crawl Bears, Crab Walks, etc

Band Camp, Cyclops and JWOW led the way. Fitness levels that I will never realize.

<@U6AS1MBPG> ran to The Fort from 6@6, participated for an hour, and ran back with 2-50lb sand bags, backwards in the snow. Beast.
<@U5RTPS4M8> ran to The Fort from 6@6, participated (ribbon TBD) and ran back
Twisty, Bass and Fogerty dressed like a stop and go light stopped in

Looks like we made it,

Barry Manilow

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Bucket of pain, Trivia and Wheelbarrow

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WARMUP:
Overhead clap, Moroccan night club, side saddle hope and squats
THE THANG:
Bucket of pain / trivia with wheelbarrow push
– pick an exercise card / trivia question, announce the exercise for the group, nur to the wheelbarrow, push the wheelbarrow up and down the incline, bear crawl back to the group.
– Ask the trivia question. Wrong answer = 5 burpees. We did a lot of burpees. C was the most common answer.
– Repeat process until all PAX had fun with the wheelbarrow.

Partner exercise
– 40 burpees
– 60 Merkins
– 80 Squats
– 100 LBCs
– 120 Side straddle hop
– Repeat

Returned to COT.
MARY:
ANNOUNCEMENTS:
– D2D
– Bethel men’s shelter
– Convergence for Battle bot
–
COT:

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Loaded Failures up

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WARMUP: Yea. A light mosey a few movements, like throwing the bags.

THE THANG:
Kitchen Sink:
10 Cleans
10 Back Squats
10 Manmakers
10 Rows
Move with the bag, do it again.

10 Lateral Lunges
10 Squat Thrusters
10 Burpee hop over bag
10 Plank Pull Through
Move with the bag, do it again.

10 Single Leg Deadlifts
10 Reverse Lunges

Burnout till 0600:
Jack Webb w/ Squats (1) and Lunge Walk (4)
Got to 4 & 16

ANNOUNCEMENTS:
Convergence 3/14 at the Hive
Jaeger 3/15 at Model A Brewing

NMM:
Asked each guy to share a bit about their failures. So, many of them shared a regret…something they viewed as a failure that like mising an opportunity. Some shared some pretty epic failures and how they’ve changed because of that.

We don’t necessarily have to regret something for it to be a failure. Personally, I want to try to fail better and often. I wanna dream big, and go big. If it blows up right in my face, hopefully I can learn something for my next big attempt. Shady once told me to fail forward. I like that.

We can’t be afraid to take chances. How are you putting yourself at risk for failure? Is that a good thing? Is it a bad thing? Is it neither but thinking makes it so? (That’s a reference to Hamlet….look it up.) How can we strive to attempt things in ways that leads to good things even when we fail?

This is the kinda stuff I think about. Sometimes a lot. Often in a circular fashion. You’re welcome…or not.

The workout was hard, in the rain, and we went in a giant circle, twice.

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