Tag: Band Camp

4 mile Deconstructed Burpee

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WARMUP: It is Sweep the Leg. Strive to do that prior to 5:15
THE THANG: Run a 4 mile loop: https://f3thefort.com/2022/02/25/stl-just-keep-going/ (if you wanna see the route. side note: it wasn’t my first rodeo on this route)

Stop along the way for deconstructed burpees:
10 squats
run
10 squats
10 plank jump ins
run
10 squats
10 plank jump ins
10 merkins
run
10 squats
10 plank jump ins
10 merkins
10 plank jump ins
run
10 squats
10 plank jump ins
10 merkins
10 plank jump ins
10 SSH
run
Repeat the full 5 steps each subsequent stop

PAX were advised to just jump in where the most guys were when they got to the exercises, or to skip the exercises entirely and just keep running.

When we stretch to a route that necessitates covering 4 miles, YHC gets worried about leaving PAX. We managed to stay together and Fishstix + Badlands picked up the 6 today making sure we all arrived back at COT resting on 4 miles. Bravo gentlemen!

NMM:
Sometimes we have to choose the hard thing ourselves. Sometimes we have to choose to do the hard thing that life is handing us. If we skirt away from doing the what’s difficult when needed, what worse thing will be waiting for us in the future?

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Bubbles VQ

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WARMUP: Side straddle hop, Moroccan night club, Hillbilly walker, stretch
THE THANG: Mosey to field, Merkin, big boy, Windmill, AYG Mosey to opposite end, Shoulder tap, Squat, LBC, rinse and repeat add 5
MARY:
ANNOUNCEMENTS:
COT: Prayers and Praises

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Frosty’s Revenge: The Icebreaker Workout

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BEFORE HAND: I ran out of the house to find my windshield completely frozen. I mean should I have expected when it’s 27° out. I tried to knock the ice off but with that I only made it to the stop sign at the end of Rd. As I started sweating bullets thinking I was going to be late just get my windshield clear so I can view the road. I made it with time to spare.

I proceeded to get out of the vehicle trying to get used to the bitter cold. Upon circling up we got a good amount of Pax which always ends up making for a great time.

WARMUP: 10 windmills
10 SSH
10 imperial walkers

Mosey over to the milestone.
Asked the Pax to think about what they are most grateful for this time of year and also what they are struggling with.

10 Merkins IC

THE THANG:
I had two present boxes with several exercises and reps listed inside. The main box had exercises that would be done in the parking lot near spratt St. Where the playground is. The lower box had exercises with reps Had exercises with reps for us to be performed at the milestone near white St. and Main St. I had Pax pull from each one of the gifts to determine the exercise that would be performed. Here’s how it went no particular order.
Lower box
1. 15 – Mike Tysons
2. 15 – Mike Tysons
3. 20 – Plank Toe touches each leg
4. 5 – Plank Toe touches each leg
5. 20 – Plank Shoulder Taps each side
6. 20 – Dips
7. 15 – Mike Tysons
Main box
1. 20 – CDD
2. 20 hand Release Merkins
3. 5 – Fire Hydrants Each Leg
4. 5 – Wide Arm Merkins
5. 5 – Merkins
6. 5 – WW2 Situps
7. Last but not lease 25 – Kraken Burpees which for the sake of time I Omaha to 10 – Kraken Burpees

Mosey back to COT.

COT: Circle up C-Span style to review what each pax is most grateful for this time of year and what they are struggling with.
Health is the main item that came up to be grateful for.
Prayers and praises. Lots of announcements read your newsletter.

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There’s A Tree Branch Right There

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WARMUP: SSH x20 (Cadence count), mosey around the parking lot

THE THANG:
Reverse Jack Web (10:40, 9:36, 8:32, etc.) Man Makers; Rows. With a farmer’s carry between two exercises.

Wrapped up with some 11’s.
KB Swings: squat thrusters

MARY:
ANNOUNCEMENTS: Pre-Convergence Convergence, Clave Boss, SL service.
COT:

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Tangled Mess

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WARMUP: arriving late (doh) I missed the warm up and when I caught up saw some SSH like activity. I jumped in with apologies for tardiness and kicked off 10x LSS, 20x Merkin, MC & Peter Parker then some runner’s stretching. Distribute resistance bands for leg warm up exercices (not enough to go around, doh), and one-arm rows, and alternate those / jump rope. While untangling the jump ropes I believe it was @band_camp who thankfully took the lead with burpees until untangling completed, if they didn’t get in 20 they got close.
THE THANG: 3 sets of exercise scrawled on crumpled paper one on each of 3 orange cones (why cones? I have no idea, I have a very nice whiteboard collecting dust in my garage, thankfully no one asked):
1: 100 Gas Pumpers, 50 jump rope, run 1/4 mile-ish
2. 25 Hello Dollies, 25 Burpees, 50 Jump Roppe, run 1/4 mile
3. 100 Big Boys, 50 Jump Rope, run 1/4 mile
MARY: 15 H2H, 20 Rosalita, 21 LBC
ANNOUNCEMENTS: lots of 2nd F all over the area next week, a few postponed CSAUPs, too much for my small brain to retain, see slack
COT: Poppins took the lead asking each PAX to give thanks and ask for prayer requests which allowed each man to share more than we usually hear in COT including thanks for 2.0 recovering from potentially life threatening scare & prayers to bring us closer to our Ms and family through the holidays which always bring challenges

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Let’s Make the Fort Sore again

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WARMUP: yes. you’d be crazy not to

THANG:

https://wodwell.com/wod/daniel/
(most finished in 35ish)

https://wodwell.com/wod/clovis/
(got in 1.5ish rounds, only 8.5 left to go…)

Was hard today. YHC is especially struck by 1st Lt. Clovis Ray leaving a job in investment banking at age 32 for an Army commission.

Prayers for those that still miss 1st Lt. Clovis Ray and SFC Daniel Crabtree at their Thanksgiving table every year.

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Quiet Please……….

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WARMUP: SSH (while waiting on Cubbie), mosey to Monroe & Acadamy. 10 Windmills, 10 Hillbilly Walkers, 10 Goofballs (for BL)
THE THANG: #The Pendulum
10 Bombjacks: run to stop sign at Confederate 20 Merkins
back to intersection: 10 Bombjacks: Run to top of hill on Monroe 20 Plankjacks
5 rounds
Thang #2
Four Corners:
Corner 1: 5 Merkins & 5 Bombjacks
Corner 2: 5 Merkins & 10 Monkeyhumpers
Corner 3: 5 Merkins & 15 CDD’s
Corner 4: 5 Merkins & 20 Mountain Climbers
Did 3 Rounds
MARY: Bandcamp led a few
ANNOUNCEMENTS:
COT:

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Acceleration in Neutral

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WARMUP:
SSH, IW, HW, around the world, halos, some yoga, humane burpee

THE THANG:

Suitcase Deadlift 2×10 each side
Single leg deadlift 1×10 each side
Boxer Squat 4×10
Waiter Press 2×10 each side
Clean and Press 4×6 each side
Two hand Row, Clean and Press 2×8
R Row x4, clean x4, press x4 2 sets
L Row x4, clean x4, press x4 2 sets

Overhead Lunge & March x10 each side
Overhead Lunge & March x5 each side

3 cleans
2 thrusters
1 snatch
Swing to switch sides
3 cleans
2 thrusters
1 snatch
Did this twice

KB Windmill
Once each side

3 burpee snatches each side to close

Covered 0.08 miles
Mostly pacing between sets

COT:
Screwing up is hard. Dealing with the consequences is hard. Persevere

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