Tag: Band Camp

Early appearance by the Murder Bunnies

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WARMUP: Lap around the park
THE THANG: Last night I throw some gear in the back of my car. I had an idea, but didn’t write it down on a board due to the anticipated rain. No worries, took a round or so, but we got the work in. On the path, there were three exercises, Ab wheel, jump rope, and Medicine ball —Do each, Next, Murder Bunny Mosey (MBM) to the cones, 10 burpees, MBM back to start. Round 2: Ab wheel, jump rope, and Medicine ball , MBM to cone, Overhead press with Cindy, MBM back to start.
Round 3: Ab wheel, jump rope, and Medicine ball , MBM to cone, Man Makers, MBM back to start.
Round 4: Ab wheel, jump rope, and Medicine ball , MBM to cone, Man Makers, MBM back to start.
Small crowd, but great to get to know each other better. Lots of topics covered.

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Great Job Kermit

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Kermit led
Disclaimer
Mosey to Pharmacy parking lot
10 Windmills IC
10 Hillbilly Walkers IC
10 LSS IC
Al Gore with 10 MNC IC
10 Shoulder Taps IC
10 Merkins IC
Toy Soldier across parking lot

THE THANG:
Mosey to business parking lot.
Lunge Walk hang way to Hobos (dumpster)
Burpee Broad Jump to Hobos back yard.

Hand off to the New Site Q!

Mosey to St John’s UMC
25 merkins
25 Big Boys
25 Sumo Squats

Mosey to Print Shop / Break into teams of 3 except my group of 4 which was a sizable advantage.

As a team
100 pull ups
200 LBC’s
300 Monkey Humpers

Mosey to Springs Global back lot.
Wall Sits while passing coupon from one end to the other. Last Him bear crawls to front of line. Rinse and repeated several times.

Mosey to COT.

MARY: 4 minutes of PAX led ABB work in the rain.
ANNOUNCEMENTS: 4th of July Convergence. Berthel Men’s Shelter
COT: prayers for Kermits former partner Officer Grier and family. Poppins 2.0

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Humid hills

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WARMUP: mosey over to bank, SSH, windmills, up/down dog with J-Lo’s, then mosey across 160 through Brayden to the bottom of the hill on Brayden Parkway. Did more SSH, merkins and some produce pickers waiting for the 6 to arrive.
THE THANG:
Run up the hill
First 3rd at easy pace, next 3rd pick up to 10k pace and last 3rd AYG
Coming down the hill do 20 merkins at the 1st street (on RT), 20 squats at next street and 20 Freddie Mercuries (double count) at bottom.
Rinse and Repeat until 0559…then head to COT

ANNOUNCEMENTS: Blood drive, HIM camp, July 4th convergence, read newsletter
COT:prayers and praises

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5 Minutes

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WARMUP: None.
THE THANG: Disclaimer: it is Friday we are going to keep it simple. I set watch for 5 minutes. We ruck for 5 minutes and then exercise. 1 PAX carries 60 lb sandbag. REPEAT.
Exercises: Squats, Merkins, Step ups, Bear Crawl, Lunge Walk, Curls/Triceps, 5 weighted Burpees.
MARY: None
ANNOUNCEMENTS: F3 Dads workout, Dad’s Camp, Fort Retreat.
COT: Prayers for Tinsel’s surgery, Bones headed to New Mexico for 2 weeks.

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And then there was ONE

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6 of us for the 101 edition of Q School. Oddly enough, Lighthouse is the only PAX in the entire Fort region that needed Q School 101. 4 veterans also shared the wisdom. It was a bit of a bizzaro world, I get out to a couple 100 workouts a year, but there is only one new guy, and ZERO PAX who feel they need to hone in on their basic Q skills. Well done, nothing to learn hear. Go back to your knitting.

1. basic warm up with imperial walker, hillbilly walker, LBC, hello dolly, low slow squat, OH clap, shoulder taps, merkins
2. 7s with BB sits and jump squats, with bearcrawl 1/2 trans mode.
(Rebel was recognized for his jumping skills)
3. 2 rounds of Assassin suicides, 5-10-15, BB sits, merkins, squats AND gas pumpers, shoulder taps, calf raise
4. Mahktar N’Diayes, Kneetar N’Diayes (or course)
5. circled for some practice cadence calling with Lighthouse

Observations:
-BandCamp is a big fan of backblasts
-Squat Jumps should be re-named, maybe Squat Baby Bunny Little Hops
-Site Qs required to attend Q601 are generally grumpy dudes
-Basso was not in attendance, Rebel and Fogerty missed him
– We have an excellent Q101 doc (see BandCamp)

Q101 wisdom nuggets
-clear disclaimer
-new guy inquiry (a new guy does not know the term FNG)
-be aware of the abilities at your workout
-a longish run can be taken in chunks or destination stated for slow guys
-5 steps in calling a complete exercise
– keep it simple
-keep it moving
-keep it familiar
-clear and easy instructions
-10ct for moderates (and old guys)
-don’t Q it if you can’t do it, or aren’t going to complete it (ie calling 50 burpees and you half-a$$ 12) (really)
-practice cadence
-promote your Q, knowing what I am waking up for and where I am going is half the battle and very motivating
-I like to give no more that 3 exercises verbally per instruction, my small brain can handle 3, more than that? on a board, or chalk it
-don’t chalk MONKEY HUMPERS in a school or church parking lot
-prepare a weinke
-steal a weinke
-review a weinke with a vet
-COT
-count
-name o rama
-record (at least verbally so you have the names for your backblast
-announcements
-prayers
-WRITE A BACKBLAST
-don’t stress on all this, you can do the life and death stuff when you get crunching your excel spreadsheet at 9:04am

Thanks for hosting Fogerty
Thanks to Solid State for being my first instructor
Thanks to Rebel, Bandcamp, Fogerty and Birdcage for adding bits of knowledge

Looks like we made it,

Barry Manilow

–

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I like hotdogs

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Each dude in shieldlock took a turn leading the pax. We covered all parts of body and it was glorious. We each spoke on what it means for us to be in our shieldlock. Thanks for those who joined us.

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Honey Badger Millenia Beatdown

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WARMUP:
SSH
Imperial Walker
Moroccan Night Clubs

Cubbie really wanted to lead the chorus on Medium Pace but decided to keep leading the workout.

THE THANG:
Millenial
100 reps, run 1 football field lap x 10 times.
First person to 100, everyone runs together
1. Burpees
2. Lunges (2x)
3. Merkins
4. LBC
5. Mtn Climbers
6. Flutters (2x)
7. Calf raises
8. Squats
9. SSH
10. Box Cutters

Great chatter on:
– 4 colleges who start with a color
– Office Space and how we miss the PC Load Letter error on printers
– many many (and yet not enough) Adam Sandler quotes

MARY: Marty Bird was our Ray from Ghostbusters. The destructor he choose for our last 100 count was Carolina Dry Docks

COT:

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Old became new

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WARMUP: run through parking lot, high knees, butt kicker, side shuffles, SSH, cherry pickers, Moroccans, merkins, squats, windmills
THE THANG: moved to the big parking lot and broke out the 2019 wienke.

30 was the count for round 1; very aggressive back in 2019 it appears.
– 30 kb swings
– squats
– shoulder press
– upward rows
– lunges with the bell pass through
– clean and press
– plank rows
– American hammers
– 15 man makers
– lawnmower pulls
– chest presses
– standing tricep extensions
– shrugs

Halfway through the exercises and at the end we ran to the end of the parking lot.

Rinse and repeated until time ran out and cut the counts in half.
MARY: nada
ANNOUNCEMENTS: yes, newsletter. Convergence, Boss Hogg, and HIM camp
COT: we did a round the horn so just pray for us all, lol

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Konvergence for Kenya

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We converged on 6/10 to with a special weinke designed by the PAX of F3 Nairobi (but “may” have been augmented by Poppins…)
Weinke

Warm up
Various, but highlight was 150 SSH in sets of 50. #CrowdPleaser

Groups of 5
Indian Run
5 burpees by the guys at the back

Dora on the football practice field
50 burpees – bear crawl
200 merkins – bear crawl
200 squats – lunge walk
300 4-count mountain climbers – frog leap a partner

Lots of bat flipping on the 4-count of the mountain climbers and the frog leaping

The guys in Kenya average a 5 mile transit to and from the AO, so a group of PAX dutifully pre-ran and post-ran 5 miles after the beatdown. YHC took a bit of flack, because it was me that spitballed that idea and then did not pre or post run. I did bring my 2.0 to the workout to try to cover the fact that I wouldn’t be running extra, but to no avail. Badlands 100% called me out.

Welcome FNGs
– Dungeon Master
– V-neck

Pre-runners:
– Badlands, Poppins, Rolloff, Maximus, Funhouse, Sasquatch, Cyclops, Beaker
– rucking: Sprocket, NakedandAfraid
Post-run:
– Badlands, Poppins, Rolloff, Maximus, Funhouse
All running
– Gears

The plan was to raise $$ to purchase a vehicle for transportation of Nairobi PAX to workouts, supporting efforts to assist in community and coordinating donations etc. The need is tremendous and our financial support is magnified in Kenya.

As of this backblast, we raised $2620. I have no idea when you’re reading this, but you could possibly still contribute and Poppins may still have T-Shirts in the back of his vehicle: https://www.gofundme.com/f/help-our-kenyan-f3-brothers?member=26869695&sharetype=teams

Announcements:
Q-School Wednesday 6/14 at Bushwood
The Fort Retreat 8/11-8/13 (Register now!)
https://criout.regfox.com/f3-him-camp

Safari (F3 Nairobi Nantan) facetimed in at the end to offer up a prayer closing out COT.

This backblast respectfully submitted by Band Camp

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