Tag: Band Camp

Bullpen Call in The Pond

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Late the night before, I got a text from Shady, the scheduled Q, that he was having to make a call to the bullpen. He had other responsibilities to attend to and needed some help. Sure Nantan, I gotcha.
That said, quickly went through my pregame routine and produced a Weinke to go into rotation. Here’s what it included:

Disclaimer
Our plan was to grab a partner or a few so we didn’t have anyone running solo.
You’d run a 1mi loop with 2 stops for exercises along the way. Goal was for a 3 lap minimum to hit the distance requirement.

Route:
Run up Massey to the Valero gas station
Spiderman Merkins – 5ea side
Side Lunges – 5ea side
V-Ups – 10

R/T Harris
R/T Ardrey

R/T White St and make your way into the parking lot
Spiderman Merkins – 5ea side
Side Lunges – 5ea side
V-Ups – 10

Continue on White St  to then make a R/T onto Massey and do it all over again.

We all got 3mi and some got closer to 4.

SYITG

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4

F3 Dads 2021 Closing: Kickball

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F3 Dads lots of fun was had

It was great to be out in community with so many PAX and their families this summer. It’s one for of bonding to suffer a bootcamp or run hills alongside your fellow PAX. It’s even cooler to see your kids run alongside their kids. Was also fun (for me) to have a circle of pain and call just 2 merkins when everyone thought we were just there for kickball.

To be honest the Kids vs. Dads kickball game was a bit of a cluster. (Charlie Foxtrot). My boys were very excited to compete against the dads. But I underestimated how many 2.0s would understand any semblance of the rules or strategy… T-Claps to all the dads for basically playing against them and coached them at the same time. If we do something like this again, we’ll have dads and kids along side each other.

I’m glad we had the parachute there as well. Unlike a normal F3 workout, kickball can feel more like a clipboard workout than something we do together. It was fun to see to be on the parachute towards the end and see CareBear start to exert her natural desire to lead (Grassy Knoll is going to have his hands full with that one).

Ended with water balloons courtesy of Hardwood and Floppy Disk. Prefect ending to the session. And T-Claps to Peabody for picking up the broken balloons so I could tell my M that we did!

I jotted down a quick AAR in Slack:

What you saw today if you drove by WEP was men enjoying time with their kiddos and being present. F3 is an organization not with leaders, but of leaders. That was on display today in a silly (bit of a cluster) game of kickball with parachute popcorn springing up on the side. And closing with a water balloon fight (props to @F3Hardwood and floppy disc for the assist on that)

:clap::skin-tone-2: :clap::skin-tone-2: :clap::skin-tone-2: T-Claps to all the men that Qed F3 Dads this summer. @JWOW, @g_purve_olaf, @Tootie, @Lutefisk, @UHaul, @maximus, @Michael Pysher(F3 Slapshot), @Peabody :clap::skin-tone-2: :clap::skin-tone-2: :clap::skin-tone-2: and T-Claps to all the guys who came out with their kiddos early on a Saturday to be in community

Until next summer….

—
Band Camp dismissed

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5

eating our way through the air

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19 PAX Gathered and it was so humid we had to “eat our way through the air.” (-Slash)

We started with a quick warmup
SSH – 19 to the number of PAX

Mosey towards the old Church of God parking lot
IW
HW
Moroccan Night Clubs
Merkins – slow count (everybody’s favorite)

Brief mosey to the other Church of God parking lot
Burpee Square (thanks Naperville)
Start in one corner
10 Burpees – bear crawl to next corner
9 Burpees – lunge walk to next corner
8 Burpees – crawl bear to the next corner
7 Burpees – reverse lunge walk back to the first corner
6 Burpees – bear crawl to next corner
5 Burpees – lunge walk to next corner
4 Burpees – crawl bear to the next corner
3 Burpees – reverse lunge walk back to the first corner
2 Burpees – bear crawl to next corner
1 Burpee

View the retaining wall and consider how it works…not by specific acceleration, but by staying put at the ground falls around it revealing all the bricks supporting the top layer

Mosey to the old middle school (banks st. community gym)
Some Yoga for the 6
10 Squats
10 lunge steps
10 Jump Squats
10 lunge steps back
Repeat

Mosey Back – I got gassed on the mosey back. Once your belly is full, eating your way back through the air is really difficult.

Flutters to 0600

NMM:

Sometimes, as the flux hits us all, we lack the motivation to accelerate of our own accord. But if we can call on discipline to continue moving, we can see ourselves rising even though we feel like we’re staying put–just like the top level of that retaining wall. I’ve been feeling that flux for a little while leading up to the big 4-0. And honestly didn’t know how to convey that message until I looked up at the end of too many burpees and too many bear crawls and saw that wall.

Grateful for the opportunity to lead and the support of all the PAX. Y’all help hold me up whether you know it or not. Thank you.

—
Band Camp Dismissed

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5

Steady Colosseum Rain

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7 PAX braved the rain, which became more of a pleasant sprinkle cooling us off as the workout wore on. Airborne even noted, with a chipper tone, how “glad” he was to drive past 2 other AOs for my Q today considering all the cover the Colosseum has.

Warm up
– SSH
– Imperial Walker
– Hillbilly Waker

Mosey
– Shoulder Tap
– Mountain Climber
– Peter Parker
– Parker Peter
– yoga

Mosey to the Southern State band
– toy soldier for the 6
Mosey to the pre-school
– lunge walk a small hill for the 6

11s on that hill
burpees at the bottom
jump squats at the top

Mosey back to the elementary school teacher lot
– yoga
Mosey carefully in the grass and ditch around the playground fence

Found some rocks, picked one up
– overhead squat, 10
– tricep extension, 10
– goblet squat, 10
– overhead press, 10
– manmaker, 5
Set the rocks back

Mosey to the covered space
5 merkins
bear crawl to next column
5 merkins
10 squats
bear crawl to next column
5 merkins
10 squats
15 moneky humpers
bear crawl to next column
5 merkins
10 squats
15 moneky humpers
20 lunges

Mosey to the middle school picnic tables
Bulgarian Split-Squats 10 each side
Derkins in cadence till everybody rested at least once (15)

Mosey back to COT
Flutter till 0600

Route:

NMM:

Been reading Hunter, Gather, Parent, it’s amazing how much anger western culture parents with. We think kids are “testing their boundaries,” when maybe they just don’t have fully-developed brains. It’s like anger is the hammer of parenting tools. And if it’s the only one we’ve got, every problem becomes a nail. I’m working on having other tools, and seeing the world (and my kids) in a different way.

Prayers for teachers, parents, and students starting school soon under changing conditions.

Twitter record: https://twitter.com/jisenhour/status/1422509158243393537?s=20
—
Band Camp dismissed

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0

Yoga Sandwich

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3 PAX in the humid gloom

https://www.strava.com/activities/5710121419

Did yoga before and after a 23ish minute run. My heart rate monitor still recorded 686 calories burnt. Nice work done by all. I enjoy that “road to perdition”

Announcements:
– Fast 5 tomorrow
– F3 Dads still happening at 8 on Saturdays
– Stuff the bus on 8/7

Lots of prayers for friends and family suffering from cancer

—
Band Camp dismissed

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3

4 Square Dancing at the Ballroom

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4 posted to the Ballroom this morning. Personally I enjoy the small numbers: better conversations.

Warm Up
– Windmill x10
– Imperial Walker x10
– Hillbilly Walker x10
– Mountain Climber – Slow x10
– Updog/Downdog
– Monkey Humpers x10

Moseyed around a bit

Caught some wall for People’s Chair – some single legged
Found some benches for Bulgarian Split Squats

Kept moseying
Lunge walked the basketball parking lot, twice…I think

Found the 4 Square courts
Find a square, we’re moving clockwise
– Merkins in cadence x 10 –> bear crawl to the next square
– Squats in cadence x 10 –> bear crawl to the next square
– LBC in cadence x 10 –> bear crawl to the next square
– Rosalita in cadence x 10 –> bear crawl to the next square

There were 5 total 4 Square courts

Had some cones set up on the hill next (4 Cones lit on a hill)
– I’ve been thinking about backing ourselves into a
problem and then having to work our way out of it, so:

Crawl Bear down the hill to first cone (maybe 10 ft?)
1 merkin
Bear Crawl back up
1 merkin
Crawl Bear down the hill to first cone (maybe 30 ft?)
2 merkins
Bear Crawl back up
2 merkins
Crawl Bear down the hill to first cone (maybe 60 ft?)
3 merkins
Bear Crawl back up
3 merkins
Crawl Bear down the hill to first cone (maybe 100 ft?)
4 merkins
Bear Crawl back up
4 merkins

Ran some cupcakes from the bottom of the hill to cut the lights in the cones off

Moseyed back the long way around
Here’s the route:
https://www.strava.com/activities/5546875884

COT

NMM:
Thoughts on appreciation for respectable PAX that pour into younger PAX

Thanks Drop Thrill for the call to lead; always grateful for an opportunity to Q

—
Band Camp dismissed

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3

Carolina Day

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Disclaimer
Simple stretches

SSH 38X in cadence

Run to pull up bars, high knees and butt kickers along the way
Six pull up
Six chin ups
Six switch grip pull ups

Grab a cindy and bring it to the curb (we’ll use it later); hold plank out there

Run as a group down to base of hill
Do alt shoulder taps 28X IC
Flag Indian run: flag stays at front, last pax drops and does two merkins

Stopped at bottom of the hill and went through Battle of Sullivan’s Island / Carolina Day story

PRECISION: Six count Burpees, in a moderate-paced cadence, 6x

Run back up the hill

Cinder block routine:
Timer is sled pull: down to stop sign and back (four blocks in sled)
Pax did: Thrusters, Curls, Bent over rows, Squats, Flutters/chest press, KB swings, Uneven merkin/plyo, Overhead carries/walk
Each pax got to pull the sled twice.
Pass the Ammunition
All pax line up at the curb, about an arms-length apart, plank with hands on the curb. We do six curb merkins in cadence; after which the pax at the end pulls through the cinder block down to the pax next to him. Block gets passed all the way to the end of the line and then gets passed back to the first pax. Upon block’s return at the start, pax did another six curb merkins in cadence. Repeat.

Run suicides:
Run to post #1: do two bobby hurleys, run back to start, run to post #2 and do two bobby hurleys, run back to start. Repast, but do three bobbies this round.
Mary:
Big Boy Sit ups (17X IC)
LBC (17X IC)
Protractors
Amer hammer (17X IC)
Flutters (17X IC)

Fini, COT

Carolina Day (formerly known as Palmetto Day): Established to remember/honor the Patriot victory at the Battle of Sullivan’s Island.
This was a battle that the Patriots should have lost as the odds were greatly against them:
The British were well trained
British had twice as many cannons as the Patriots
Patriots had limited amounts of gun powder and ammunition
The fort at Sullivan’s Island was only half-way finished (Two of its four sides were barely constructed).
This is where Divine Providence comes in:
* Early in the battle, a British cannonball/bomb hits the fort’s magazine, but it does not detonate.
* One of large British ships was just a little too far away from the fort and thus put extra  gunpowder in their cannons, and when fired, the cannons broke their mounts.
*British Marines landed on Isle of Palms to attack the fort from the rear, based on the info that they could cross the river to Sullivan’s island with ease. However, the intel was wrong and the gap was too wide and deep. The patriots were able to easily keep the Marines away.
*The British sent in three lighter ships further up the channel to lay heavy cross-fire in the fort. Even though their guides/pilots said the ships could make it, each British ship ran aground and could not lay fire on the fort.

Col. Moultrie for the Patriots used his limited gunpowder and cannons wisely. Making calculated, precision firing resulting in considerable damage to the British ships.
Battle lasted about 10 hours.  Small amount of losses on the Patriot side, heavy on the British side.

About the South Carolina flag:
Indigo color because the surrounding low country grew lots of indigo, and was the color/dye used for the patriots uniforms.
In the battle, a British shell knocked the fort’s flag down. Those watching from Charleston were shocked and expecting the worst to happen next. But Sgt Jasper bravely ran out to the fallen flag, affixed it to a staff used for stuffing cannons, and hoisted it up again. Jasper later would be decorated for his actions.

Impact of the victory:
It took 17 days for the victory news to reach George Washington, and he used it to encourage and boost the morale of his troops. The victory showed the Patriots could stand up to the strongest military in the world and be successful.

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6

Old Glory and Burpees

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13 PAX gathered in the almost gloom
That 0600 start time does feel friendlier on my legs…just saying

NMM:
Honestly as a FM native, I love Baxter and all the folks that have migrated to Fort Mill. The diversity of backgrounds and influx of culture has made Fort Mill a better place on many levels. Traffic is rougher, but c’est la vie. Every time I drive through Baxter, I notice the inordinate amount of American flags hanging, and there was some recent controversy over someone flying a Trump flag as well (which, as someone who doesn’t live in the neighborhood, is quite funny). When I see the American Flag, I have a lot of different thoughts. I want my country’s to flag to be a symbol of hope that truly represents for liberty and justice FOR ALL. But in reality, I know that’s not what the flag represents to everyone.

Thinking specifically about the “Soiling of Old Glory” by Stanley Foreman
By Source, Fair use, https://en.wikipedia.org/w/index.php?curid=24874670.

Look at this photo (1976). It’s pretty clear the American flag might mean different things to you based on where you grew up, the color of your skin, the country of your birth (or your parents’ birth…), etc. Something we should all be mindful of when so many flags are flying on a quaint southern street.

To make the workout mindful of the flags, we did a burpee for every American flag we passed. (it was a good amount of burpees)

Warm-up:
SSH
IW
HW
Squat
Split Squat
Merkin (slow count)
Yoga
Peter Parker

Mosey through Baxter:
stopped along the way and called some exercises in cadence for the 6 to catch up
Hit the clubhouse/swimming pool lawn
Started Jack Webbs w/ merkins and overhead claps went to 9 and 36
– bear crawled the entire lawn
– finished the 10 merkins and 40 overhead claps on the other side of the lawn
Keep Moseying
Sprinted the Lower Assembly hill up to Sutton (monkey humpers for the 6 on Sutton)
Regrouped in the Urgent Care parking lot
Did some Mike Tysons –> lunge walk –> burpees across the parking lot
Mosey back towards COT
– did not stop for burpees at each flag, but YHC kept count. We had 12 burpees at COT counting the shovel flag. I chose a judicious path; it could have been MUCH worse.

Prayers:
Cooter’s mother-in-law
Remembrance of family members that have passed on

Thanks Sugar Daddy for the opportunity to lead!

—
Band Camp dismissed

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8

Bushwood – Black Diamond(ish)

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L-Train originally asked me to Q a black diamond because he was working on an EH that did a lot of gym work. Wanted to show a pretty fit FNG what an outdoor workout is like. FNG dropped out, but we pressed on anyway. Hardwood allegedly got his heart rate up to 200bpm….that’s pretty high buddy; might want to keep an eye on that.


We ran around a bit.

Mile buy-in at a pretty fast pace
SSH x39
IW x10
HW x10
Some downdog/updog…..black diamond or not, warmups matter
Kraken Burpees in cadence…..that’s a 16 count
Toy Soldiers

Run up to lot at the front of the school
Bear crawl through the lot to the stop sign
add a Kraken burpee at each island…there were 4 islands

Run down to end of the sidewalk
Mountain Climbers for the 6

Run on the by-pass until we could get to the sidewalk leading to the elementary school
Front lot of the school
Bear crawl through the lot to the stop sign
add a Kraken burpee at each island…there were 4 islands

Front of the elementary school
1 squat
lunge walk to next pillar
2 squats
lunge walk to next pillar
etc.
stopped at 10 for time
Run back to CRHS the way we came…traffic was heavier

Bear Crawl/Crawl Bear up and down the hill to the band practice field in a zig-zag for the 6

Run down to drainage hill…bear crawl down and through
BTTW – Shoulder taps

Run to edge where there were some support for hands (signs, fire hydrant, guard rail, etc.)
Called pistol squats in cadence, but gave an option to modify to regular squats….apparently YHC was the only one doing pistol squats. So, we wrapped that up.

Run to lot near football field
Dying Cockroach
Hello Dolly

Run up the hill to COT
0600

NMM

What’s a black diamond to me, may not be a black diamond to someone else. But I felt we were challenged today. The real black diamonds for me are keeping my temper in check around my kids. I can bear crawl with you as far as you want an 0530, but I need to find more kind words with my family at 5:30pm.

Let’s not shy away from what are the real black diamonds in our lives.

—
Band Camp dismissed

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5

Armory – Super Sets

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11 PAX for 0.0 miles and what I felt was a hard workout…Tesh may argue differently.

Did a little warmup
SSH
Round the World
Good Mornings
Some Yoga

Super Sets done for a set time with some rest between.
Set 1:
KB Cleans (30 seconds)
Single Leg Dead Lift (30 seconds)
rest
Repeat 6 times (3 right, 3 left)

SSH

Set 2:
KB Swings (60 seconds)
Merkins (30 seconds)
rest (30 seconds)
Repeat 5 times

SSH

Set 3:
Snatch (30 seconds)
Goblet Squat (30 seconds)
rest (30 seconds)
Repeat 6 times

SSH

Set 4:
Manmakers (30 seconds)
Renegade Rows w/ pass through (30 seconds)
rest (30 seconds)
go till 6…I think we did 4ish?

NMM:

What is paired up as difficult in your life and what are you putting in between to mitigate?

—
Band Camp dismissed

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