Tag: Band Camp

Kriss Kross beatdown

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Before starting I gave the standard disclaimer, but also proceeded to tell the Pax that we will be running backwards the entire workout which was also why I showed up with my shirt on backwards. Band Camp thought I just did that by mistake.

WARMUP:
Nur up to stop sign and did the following:
SSH
Windmill
Down dog, honeymooner
Merkins

Keep nuring down the hill toward pull up bars
Stopped again halfway down
Squats
Something else that I don’t remember

Stopped again at the bottom
Stretched out the arms
Moroccan Night Club
Nur

Pull-up bars are now locked up to my surprise so we modified thanks to Bobber. YHC decided we would just continue to make a large loop around the school stopping along the way to do the following exercises

5 burpees
10 LBCs
10 jump squats
10 merkins
7 leg raises
10 Dips

I believe we stopped 8 times completing all exercises each time.

This wasn’t the easiest thing to do especially the last two legs of the run. Pax covered over 1 mile all backwards. Good work men. Let’s see how we feel in the morning.

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Worked to silence

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WARMUP:
– yes and various with some mosey
THE THANG:
– jack webb: 1-4 push-up and LBC
– hill repeat dora: 100x big boy / 200x squat / 300x American hammer
MARY:
– airborne hip flex
ANNOUNCEMENTS:
– read newsletter
– bier-ruck on 9/28: 6@6for6
COT:
– was held

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FORE!

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WARMUP: Run to the golf course
THE THANG:
Start on #1
Tee boxes – 10 merkins
Greens – 15 squats, 20 LBCs

Most got through 6, some got 9 holes. All ran 3 miles.

MARY:
Run back to COT
ANNOUNCEMENTS:
Read your newsletter
COT:
Remember we aren’t promised another day. Love on your family even when it’s hard. Give grace even to those that show you no grace.

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Bushpit Revival

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WARMUP: I showed up 2 minutes late because no one pre-ran with me. Since I was warm the PAX were instructed to stretch or do whatever while I shared about me. Simple things like my name, kids, job, etc. Its amazing how so many forget those after we name someone. During my time of sharing Bandcamp was preforming uncomfortably close SSH.

THE THANG: Crazy 8s at the Forest Creek baseball concession stands. 8 figure 8 loops with a different exercise each time passing through the middle. Viewers choice on the exercise, only rule is cant repeat the same one twice.

Then we did some 50-75-100 running where I once again proved I’m the fastest in the Fort

Closed with a dance off. If you know, you know

MARY: Hail

ANNOUNCEMENTS: We have to many fricken blood drives around here

COT: Lord give me the strength to do what I know is right

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In Honor Of September, 11, 2001

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WARMUP: All PAX but Shield dropped in the plank with their ears wide open to listen to our brother Shield share his experience as an NYPD officer on 9/11/2001. This included the names of a few of Shield’s fallen brothers. Some of us have been fortunate enough to hear him talk about that day but every time I hear it, I take away something new. This morning was no different.
Following the plank, we mentioned a few numbers of significance for the PAX to think about:
9 & 11: This was obvious
22: Years since that day 22yrs ago
100: The number of days Ground Zero in NY smoldered
ALL PAX 100 Side Straddle Hops (50 in cadence) & 22 Burpees

THE THANG: Grab your bell and meet over by Clickbait’s trailer where we had more gear. Everyone has a weight of some kind for the following 9 exercises:
11x Kettle Bell Swings
11x Thrusters
11x Goblet Squats
11x Bent Over Rows
11x Overhead Tricep Extensions
11x Big Boy Sit-ups w/ Weight
11x Bicep Curls
11x Standing Lunges
11x Overhead Press

We went through these 9 exercises one more time and occasionally modified the cadence.

In groups of 4, we all got to experience the 200lb sand bags for 4 reps, taking the bag from the hips, to the shoulders, to an overhead position, back to the shoulders and finally, back to the hips. If we weren’t on the 200lb sand bag, we did the same evolution with our own coupon.

Then, back to 22 Side Straddle Hops & 11 Burpees.

MARY: Throughout
ANNOUNCEMENTS: Lots in the newsletter & THE BLOOD DRIVE
COT: Indeed

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Dealing out some Man Makers

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WARMUP: The usual… SSH, various walkers, some nightclubs… all the fun stuff
THE THANG: Broke out a deck of cards, but I know Band Camp always complains about the low numbers being too easy so I modified the work to accommodate. I left swings off however, just to give him something to complain about…

Diamonds: Overhead Press (each arm)
Hearts: Squats
Spades: Lat Raises
Clubs: Curl (total not per arm)

Numbers 2-4 were man-makers instead of the above movement, and Aces were 1 man-maker followed by a lap around the lot

Made it through most of the deck. One lap and a few man-makers short of complete…

COT: thanks to all who joined me. Good times we’re had by all

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3×3(x2)x3

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3 stations…3 pairs of exercises per station…3 sets per pair

Station 1: pull up bars
1a. Pull ups, mnt climbers
1b. Merkins, Bobby Hurleys
1c. Squats, donkey kicks

S2: Benches
2a. Dips and box jumps
2b. Derkins and monkey humpers
2c. V ups and incline merks

S3: Pavement
3a. CDDs and leg lifts
3b. LBCs and burpees
3c. Big boys and SSH

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Tallawah the Bushwood

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WARMUP: SSH, Merks, Squats. nightclubs, Dia Merks, Jump Squats,
THE THANG: Kettle bells – JackWebb style 1-7 rounds – Manmakers and Swings – 8-10 Thrust and Swings
Bootcamp – mosey with a ladder that started with Burps Donkey kicks dia Merks Bob Hurley Bigboys Shoulder taps
MARY: 3 mins of Mary
ANNOUNCEMENTS: blood drive , bethel men’s shelter, shield 5k, newsletter
COT: 👍🏻

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Block Party at Block Party

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Eight men showed up on a humid morning, some stayed up late watching football. This morning everyone would win. Simple loop around the downtown area. Four stops with exercises at each one.

1. Pharmacy – Plank Jacks (10 reps)
2. Parking lot after Rail Bridge – Hand Releasee Merkins (10 reps)
3. Gazebo – Bobby Hurley (10 reps)
4. Memorial Park – Man Makers (5 reps) Cinderblocks, Sandbags, and Kettle bell were available for this stop.

After each lap, we added 1 rep count to each stop. Most got 5 to 6 rounds before time expired.
Great job by all!

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