Tag: Band Camp

Stuff the Bus Convergence

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WARMUP:
Ran over to parking lot behind football fields
SSH – all exercises were to 20 INC
1 burpee
Windmill
2 burpees
Cherry Pickers
3 burpees
Squats
4 burpees
Moroccan Night Club
5 Burpees
Imperial walkers
6 burpees
Merkins
7 burpees
LBC
8 burpees
CDD
9 burpees
Flutter
10 burpees

Throughout the workout we had pax share about different opportunities we have within The Fort to serve our community. We had the following speak (Fogerty – Trash Pickup, Cousin Eddy – Bethel Men’s shelter, Jiffy – FM Care Center, Stuff the Bus)

Partner Up
Round 1 –
Squats
Flying Squirrels
Inch worm merkins

Round 2
Big boy sit-ups
Jump Squats
Wide arm merkins

We have an amazing opportunity in The Fort to impact our community. We have pax impacting our community through service. Challenge was raised, if you aren’t actively impacting the community, why not?

It was an honor to be able to lead the workout this morning. This was diffident from most workouts because of the number of times we stopped to talk. However I felt it important to share with the guys what is happening around them. We also were able to congratulate Double D in his hand off of Nantan to Esso. Double D, thank you for you service to the pax. You have always been someone who ask the tough questions that challenge us and I thank you for that and what you did for our Region during your reign as Nantan. Esso, I look forward where you are going to take us and your energy to lead. We have a bright future ahead.

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Tire Flips and Blips

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WARMUP: yep, did it on the run and in between some Indian runs
THE THANG:
had some tires to flip and kettle bells to deadlift, press, and swing.

second round was no tires, but still stations
-3 on pull-ups
-1 on merkins
-3 with a kettlebell to squat
The man doing the merkins called up and down for 5 reps at each station

Moseyed back with some mobility exercises throw in (shin box!)

MARY: a tad
ANNOUNCEMENTS: DD hands off Nantan Flag to Esso tomorrow

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4 Station Accumulators

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WARMUP:
Mosey toward tennis courts along back of campus, stopping periodically for:
– SSH
– Imperial Walkers
– Mountain Climbers

THE THANG:
4-station circuit set up that included climbing seating outside the tennis courts. Same exercise (or set of exercises) done at each station in the circuit. We did a total of 9 rounds:

Round 1- 1 burpee at each corner
Round 2 – 1 burpee, 2 Donkey Kicks at each corner
Round 3 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch
Round 4 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins
Round 5 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks (4-count)
Round 6 – 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks
Round 7 – 3 Run Stance Switch, 4 merkins, 5 plank jacks
Round 8 – 4 merkins, 5 plank jacks
Round 9 – 5 plank jacks

For the Larry Birds, box cutters were done at the end of each round until the 6 was in.

Thanks Fogerty for the opportunity to lead.

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Car – dee – OH using a Ladder

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WARMUP: SSH, Cherry Pickers, Merks, night clubs, LBCs Squats
Toy Soldiers
THE THANG: Cones were placed out along a long road in order to complete a ladder – adding one rep at each cone. We had 8 cones. Squats in Cadence, Merks, Bobby Hurleys
Pax moved to Middle school bus line and completed 5 rounds – BombJax was the buyin – 1 bombjack, to start and adding 1 rep each round – then make ur way down the road stopping at cones premarked with reps and exercise- 5 total stops. 5 Burps, 6 Donkey Kicks, 7 Diamond Merks, 8 Big Boys, 9 Bob Hurley, 10 LBCs
Head back to begin. Round 2-5
MARY 3 mins of Mary
ANNOUNCEMENTS: Stuff the Bus Convergence and welcome new FNG – TimeMachine (EH’d Bandcamp)
COT: yes – Prayers for health, marriage, travel, patience, and family

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The Recipe at Block Party

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15 hard chargers embraced the recipe of pain at Block Party this AM and started the day 1-0.

Run to WEP Amphitheater

Warmup
SSH x 30
Windmills x 10
Hillbilly x 10
Mtn climber x 20
CDD x 10

Pearls on a string at each swing in WEP
10 Big Boys
20 Hello Dollies

Lazy Dora – Partner up
100 Merkins/Hold Plank
200 LBCs/6 inches
300 Squats/Al Gore

Partner 1 does 25 reps while Partner 2 does other exercise. Flip flop to reach the desired count

2 Minutes of Broga

Run back to COT

2 Minutes of Mary

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Monday Morning Constitutional

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Scheduled Q is rumored to be on IR, so YHC grabbed the stick. Welcome, no FNG’s, disclaimer was made. PAX were not content with the mediocre disclaimer, so it was redone & core principles were also reviewed. No more grumblings were heard, so we began!

WARMUP:
– 20x SSH
– 10x Imp Walkers
– 10x Hillbilly Walkers
– 10x Large Arm Circles (5/Fwd & 5/Rev)
– Farmer carry KBs to fire pit area

THE THANG:
– Find a partner – we had 8 PAX, so 4 groups. First group called an exercise. Partner #1 did reps while Partner #2 ran a lap around the parking lot following the curb around where we were gathered. Reps continued until the 6 was in, then switched. After 2nd partners completed their lap, next group called the next exercise.
– Completed 3 rounds. Audible was called between round 1 & 2 to shorten the loop. Due to time, the lap was shortened even more between rounds 2 & 3. Exercises included Man Makers, Swings, Curls, 2-for-1 combos (such as clean & press), OH Presses, Sgl Leg Deadlifts, 6″ Leg-Raised Holds w/Presses, American Hammers, and more.
– Back to COT for Mary.

MARY: Various – Rotating PAX Choice
– LBCs
– Flutters w/press
– More American Hammers
– Big Boy Sit-Ups
– Merkins (debatable as MARY but done nonetheless)

ANNOUNCEMENTS: Bethel Men’s Shelter Dinner signup, Stuff the Bus coming up (volunteers needed & 2.0 friendly), HIM Camp spots still needing to be filled (weekend of 8/12),

COT: Praises to QT bathrooms & for Rebound making it back for COT… Prayers for all in need, both spoken & unspoken.

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Mojo Rising

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Portal led the warm up. His first time counting in cadence. He crushed it

We moved around the campus today

Legs at the auditorium entrance:
20 step ups – mosey
20 box jumps – mosey
20 one leg box jumps- mosey

Mosey to the 4 year old parking area
Bear crawl

Mosey to the outdoor lunch area
People’s Chair with leg lifts
Tibialis raise

Mosey to auto shop
Burpees for the 6

Mosey to pull-up bars
1 pull-up
2 chin ups
3 merkins
5 sets
Harry Carey complimented this and I admired I stole it from Skate-or-Die: https://f3thefort.com/2022/07/01/hardest-24-minutes-in-all-of-the-fort/

Mosey to Sugar Creek for some hip mobility
Shin Box Switch
Sumo-Squat, knee tap
Cossack Squat, knee fold
(Crowd pleaser)

COT

Set an alarm to make things around you better today.

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Running Street Jackson

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Tried to make a pun on an Outkast song lyric “I’m sorry Ms. Jackson” by saying “We’re running street Jackson.” But much like running Jackson Street, it wasn’t funny. (Although I laughed)

Ran for a mile
Core work for the 6
5 burpees
10 hand release merkins
16 split squats (8 each leg)

Rinse and Repeat

Keep after it. Awesome to see guys that don’t typically run 3+ miles in the gloom crush it today.

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Flexing

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We spent most of our time on challenges that @Mainframe “could have accomplished 20 years ago.”
Notes: @Peta needs a side career doing voice overs
   @Joe Lyons (F3 Long Duck) is actually from GA, which makes the bulldog thing understandable
   @Slapshot and @fishstix stayed towards the 6 to make YHC feel like the workout was challenging
   @SouptoNuts brought a co-worker (Joe Blow) along to commiserate. He name dropped @Royale_F3
   @photobomb and @Badlands were psychic on the lack of running and got more in on their own. For an extra fee, they’ll do tarot card readings
   @Sprocket is considering building a company based around puzzles of Mark Rothko paintings
   @Shady & @Esso seemed enamored with how many picnic benches you can fit under an awning

Kept it light on running as recovering from giving blood apparently takes me a long while. Spent a lot of time on mobility and leg exercises. And hey, you can learn a lot on YouTube: https://www.youtube.com/watch?v=CuLyss7FkFc

The pistol squats after a ton of lunge walking pissed guys off. 🙂

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Leg Day at Bushwood

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When YHC realized I was on Q 4 times this week (that realization happened on Tuesday…..), I wanted to work to get other PAX involved. F3 is peer led in a ROTATIONAL fashion. Me leading 4 times in a week doesn’t feel rotational.

So, I passed the reins to Bounty Hunter (who posted for the first time in a long time at Block Party yesterday. Kudos to him for stepping up and welcome back Kotter)

WARMUP: he led that
THE THANG: he’d placed some weight plates down near the bus doors.

4 sets
10 deadlift
10 slow calf raise
10 quick calf raise
Run/Nur

A break of pulse w/squats with a jump

4 sets
10 squat touch the bench and overhead thruster
10 boxer foot touch on curb
Run/Nur

A break of pulse w/squats with a jump

2 sets
5 Bulgarian split squats
A break of pulse w/squats with a jump

Back to COT carrying two of the plates cause Bobber can’t follow simple instructions

Good to have Bounty leading today! Now if we could just get him into slack…..

ANNOUNCEMENTS: Trash Pickup is Saturday (7/22/2023) at 7:45am meet at Harris Street. Family help is welcome!

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