Tag: Band Camp

Ranch Relays

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Let’s try this again… slack doesn’t like my backblasts and the first one I wrote for this was may more epic-er
WARMUP: lap around CoT parking lot and circle up for stuff including SSH until first PAX quit – 51 to be exact

THE THANG:
Ranch Relay
Split into 2 teams to compete against each other in relay race where each team member took a turn to complete about a 30 yard out and back with a 45lb plate. While not doing the out and back the rest of the PAX completed various core work including LBCs, flutters, shoulder taps, and Freddy mercuries.

First race – mode of transportation was overhead rifle carry

Second race – mode of transportation was right handed suitcase carry

Third race – mode of transportation was left handed suitcase carry

Fourth race – mode of transportation was overhead rifle carry

After each race PAX took a break from racing with 5 burpees OYO

Tie goes to the Q and thus my team was crowned the inaugural Ranch Relay champions

After relays, we moseyed to the car line loop near the entrance to the other school.

We did an accumulating ladder with laps around the pickup line loop except we scaled the retaining wall on each lap.

5 burpees
10 merkins
15 squats
20 LBCs
25 Overhead Claps
30 Lunges

MARY: ran back to COT

ANNOUNCEMENTS: newsletter

COT: yup

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Jason Richards “Falcon”

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13 PAX + Falcon = 14. The same number of PAX that showed up in the gloom on 4/29/2024 when Falcon collapsed after his first workout. We are here to honor this man

WARMUP:
9 motivators – a crowd favorite
Low slow squats with coupon
Low slow merkins

THE THANG:
“Falcon Heavy”
14 SSH in cadence buy-in
———————————-
4 rounds of 26 each with coupons. Only progress to the next movement once everyone except Cohiba is done
Flutters with press (the hard way)
American Hammers (the hard way)
Lunges (the easy way)
Curls
Overhead press
No rest Thrusters – if the coupon drops below your chest, 5 manmaker penalty for everyone. This was abused
Shuffle a lap with the coupon
———————————-
14 SSH in cadence (called correctly)

We made 3 full rounds. Some would say we could have finished if we didn’t mess around with motivators during warmup. Scientists are now referring to these claims as “wrong”.

MARY:
ANNOUNCEMENTS: loads of stuff this summer
COT: Lifting up Falcon’s family

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Why do you F3?

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WARMUP: 25 SSH IC
THE THANG:
– Playset at WEP: Partner AMRAP, 3 sets of swing crunches and laps
– Pike Eng circle entrance: Partner AMRAP Decline merks, partner runs lap, 4 sets
– Grass hill: Partner AMRAP, 5 hill sprints, partner does Low Slow Squats
– Top Lot: Partner AMRAP, heals to heaven, run the hill

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Hill Street Nlues

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The hills were alive with sound of Pax making a downpainment for the day.

Two options were given:

Hill repeats on Harris Street

Or

Run the length of Harris Street and add more as wanted

All Pax leveraged this moment to “accelerate” into their day as directed by Band Camp.

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Smoked Heavy Picker Uppers

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Reviewed the F3 Mission and Core Principles
WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, Merkins, and Strawberry Pickers
THE THANG:
Stage 1 = 100 Kettlebell Swings
Stage 2 = Dora (Team up with a Partner): 50 Man Makers, 100 Shoulder Presses, 150 Goblet Squats, and 200 Tricep Extensions. While one person was doing the exercises, the other was jogging with their Kettlebell to the end of the parking lot and back.
MARY:
Stage 3 = 3 Rounds of the following exercises with reps at 10, 20, and 30: American Hammers, LBCs, and Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Moist Shovel Flag Transfer

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Mist and drizzle at 0445 but it was raining hard at my house so I knew we were going to get wet.

WARMUP: rucks off, yogging around parking lot and warm-a-rama including plank and various doggy-named stretches, in-cadence SSH, Windmills, MNCs then ruck on and walk around parking lot

THE THANG:
3 sets of 11s with shortening travel distances

Set 1:
Ruck on
Ruck shuffle full length of parking lot
Merkins on one side, squats on other side

Set 2:
Ruck off
Suit case carry between first two parking lot jut outs
Squat thrusters on one side, bent over rows on other side

Set 3:
Ruck off
Bear crawl ruck pull throughs on field between fence and random pile of clothes
Manmakers on one side, curls on other side

MARY: no time

ANNOUNCEMENTS: shovel flag handoff to Falcon Crest

COT: yup

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Meeting Q1.12

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WARMUP: yes
THE THANG:
string of pearls
5 merkins
5 lunges each leg
5 side lunges each side

Some other work throw in

7 total decided to meet with a Q who was willing to take responsibility for the outcome including calling off the workout if lightning presented itself. Zeus’s wrath was stayed and Odin’s ravens can attest to our https://f3nation.com/q/meeting/ (7+1=8)

– reminded us that idolatry takes many forms
– refused to yield
– The Brazilian martial arts motivate
– Wonder if (not present) knows about this
– layered up with 30lbs and then a rain jacket. The jacket was probably the more uncomfortable bit
– CS Lewis was mentioned by , but favors JRR Tolkien. Both complained about their lower extremities
– opened his mouth and the rain fell in. (not present) gave those instructions ages ago

You could livestream your way through a Sunday service, and still not connect on a single salient point of your belief system because you lack proximity to those whose mere presence helps hold you accountable. Might as well listen to a podcast and call it church.

So, you work to figure out your https://f3nation.com/lexicon/, but if you’re not meeting to accelerate your faith, then are you really accelerating much at all?

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F3 Baseball

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WARMUP: MNC, Windmills, Mosey of various sorts
THE THANG: F3 Baseball – Strike out 6 Merkins, All other outs 10 SSH, Walk Bear Crawl to next Base. Bases were Dips, Squats, LBC & Burpees. Wen through Texas v A’s game
ANNOUNCEMENTS: Cannoli Run coming up, Jager postponed, help needed July 4th for Bethel dinner (hamburger and hotdogs). Of course Christmas party, waiting on the sign-up genius.
COT: Students and Teachers and up coming travel.

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Dump Truck Mayhem

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Bringing the Kitchen Sink theme Eastward to The Premier CRHS AO, Bushwood. Coupons were everywhere—and I do mean everywhere! The frequent 5:45am dump truck visit was right on time at the middle school bball courts across Spitz’s namesake driveway, White Rd. The pax did a nice job, as instructed, creating a Cindy barrier to test our dear friend, The Dump Truck Driver’s, wit. Barricade be damned…our friend made meat mince of the ill-formed concrete blocks. As he accelerated towards our barricade, the pax stared in amazement in disbelief that our obstacle would do no good, and no good it did. Slash’s donated Cindy (one of six we’ll call Charlie) came as one unit. Charlie left as a pile of ruble with a splitting headache I’m sure. Poor fella took the full brunt of an accelerating 5 ton dumper determined not to be delayed in route. Charlie’s funeral at COT was a somber occasion, but we made the best of it as YHC turned the theme into Disruption and Perseverance. Unfortunately Charlie’s perseverance was for not—Slash, liking only the beautiful and pristine, declined Charlie a home for his return.

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Working hard when it doesn’t matter

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WARMUP:
“SSH
IW
SSH
HW”Plank
“Shoulder Taps
Up Dog
Peter Parker
Up Dog
Mountain Climber”THE THANG:
“Mosey to find different walls
Wall Sit – 2 burpees down the line
BTTW – shoulder taps and australian mountain climbers
Wall Sit for 6 and mosey on”Head to Grace Pres.
“7s with Mike Tysons and Burpee Jumping Lunges
Bear Crawl mode of transport”Head to traffic circle
“Cossack Squat
Knee Lift
Warrior 3
Knee Lift
Repeat”Mosey
“Bulgarian Split Squats”Mosey
“Burpees”Mosey
“Prisoner Squats”Moesy
“8 count burpees”
Now that we’re tired and frustrated with the end in sight, prove you can work hard when it matters by working hard when it doesn’t (like RIGHT NOW). Burpee Broad Jump back to COT

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