Tag: Band Camp

Now for the Small Bermuda Triangle

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WARMUP: Pledge, talk about death of an FNG in St. Louis
THE THANG: Small Bermuda Triangle – Start with 10 merkins at the corner, run to churches and 10 squats, up the hill to the lot 10 CCD, run to Print Shop 10 Pull ups – Rinse and Repeat
MARY: N/A
ANNOUNCEMENTS: The Rock convergence on Saturday
COT: Travels for school trips and couples, health

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Traveling Suitcase

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WARMUP: yes, we did some

THE THANG: travel the big parking lot suitcase carry stoping at the corners

Swings 10 sets of 10
Split Squats 3 sets of 12
Goblet Squats 3 sets of 12
Hand switch snatches 12
Lateral Lunge w/ Row 8

MARY: yea, core work is helpful

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Big Bermuda Triangle

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WARMUP: None – This is Minnow Pond
THE THANG: Big Bermuda Triangle – Run to Fort Mill Pharm, do 15 Dry Docks, run to Town Hall, 15 Merkins, run to lot on top of hill, 15 squats. Rinse and repeat.
MARY: Some stuff was done. But the fast guys.
ANNOUNCEMENTS: May 4th Rock Hill, Trash Pickup, Christmas Party
COT: Prayers for healing, jobs, marriages.

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25 is the count

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WARMUP: Mosey SSH, windmills, imperial walkers, hillbilly walkers.
THE THANG: do 3 exercises 25 reps each then run
Merkins, dips, derkins, irkins, Peter Parker’s, Parker peters, mtn. Climbers, squats, lunges, calve raises, dry docks, LBCs, flutters, big boys. Maybe a few others.
MARY: Wheezy Jefferson’s , hello Dolly

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300 is the count

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WARMUP: SSH, Windmills, Cherry pickers, merkins

THE THANG: Partner work: count is 300; Big Boys, Chest Press, one arm overhead press, 100 count tricep extensions & LBC’s

MARY: no time

ANNOUNCEMENTS: HIM Camp, read your newsletter

COT: Prayers for all things mentioned and unspoken

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Bushwood meets Bibberty

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WARMUP: Yes – Mosey stretch SSH, Squats, Merks, Cherry Pickers, Nightclubs.
THE THANG: Crazy 8s ( Squats, Merks, and BBs) Followed by a ladder that started with Reps of 5 Bomb Jax, adding one rep at the next 5 rungs of the ladder ( Diamond Merks, Donkey Kicks, BBS, Plankjacks, and….Liberty Bibberty 7s which included BearCrawl as mode of transportation.
MARY: yes- 3 min pass the exercise around the circle
ANNOUNCEMENTS:
COT: Shovel Flag hand off Bushwood to Liberty Bibberty!!

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Unexpected

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WARMUP: yep
THE THANG: Dora hill runs with upper body at the top and lower body at the bottom. Run to print shop. Obstacle course on the bars. Lots of dips, pull ups and pushups.
MARY: 50 flutters with slow merkins
ANNOUNCEMENTS: check your newsletter
COT: praises for everyone coming out

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12 Corners

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WARMUP: Yes, tried to gauge fitness level of FNGs. Leave no man behind, but (push them hard enough so we) leave no man where we found them

THE THANG: Mosey, stopping frequently to group back up for:
5 burpees
10 merkins
15 squats

Eventually with 15 minutes left in the workout. We “stumbled upon” 5 hidden sand bags. Partner up,: one partner works, one partner rests, then switch

– 5 clean and press
– 5 squats
– 5 presses
– 5 manmakers
– 5 over the shoulder

Carry the sandbags back. Trade with partner as needed

Stopped for some flexibility before arriving at COT.

Mary – keep flipping the bag alternating with your partner until 0600.
Welcome FNGS: Lucky Charms & Shoestring

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circles up

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WARMUP: run to stop light at entrance to Baxter and do monkey humpers and goofballs in-cadence until all traffic passes

THE THANG: Berkshire heights loops with 10 jump squats, 10 merkins, 10 LBCs every stop sign
All got 2 loops, some got 3

MARY: 13 American Hammers IC and 3 big boys

ANNOUNCEMENTS: lots of stuff – check newsletter

COT: yup

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