Tag: Band Camp

What a BIG Kettlebell!

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WARMUP: SSH, Arm Circles, Low Slow squats, Merkins, NightClubs
THE THANG: Kettlebell switch- 12 guys picked a parking spot : 3 exercises in each spot : Move to next spot when completed and complete flutters while last pax Completed Toy soldiers on his way to the vacated spot at the end of the line. 10 reps each exercised : Round 1 – swings, squat jumps and Mike Tyson:
Round 2 : Curls, BombJax, and Dips.
We used the parking block for dips and Mike Tyson.
Head back for COT @ 5:57am.

MARY: none – out of time.
ANNOUNCEMENTS: Bethel Mens shelter, Newsletter, CSAUP, and Service opportunities.
COT: Prayers

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Tour De WEP

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BUY-IN:
5 minutes of Burpees

THE THANG:
Round 1
Walk/shuffle around WEP stopping at each swing/swing structure for 15 KB Swings

Round 2
Walk/shuffle around WEP stopping at each swing/swing structure for 15 Goblet Squats

BUY-OUT:
Just enough time for 4 ManMakers

ANNOUNCEMENTS: Dam 2 Dam, Rooster, Jaeger
COT:

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2023.07 Honey Badger

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Warmup stuff

2x20min AMRAPs (keep warm heartrate reset in between)
Rd 1: 10 pullups, 20 merkins, 30 squats
Rd 2: 10 toes2bar/knees2chest, 20 balls2wall/plank shoulder taps, 30 Apollo Ono’s

Round 1 was the volume exercise, round 2 used the same muscles with more emphasis on core and balance/coordination

I wasn’t making it up as I went, Bandcamp…

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How to quiet a group of talkers by Anchorman

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WARMUP:

Mosey up to pharmacy, plank for 6.

4 or 5 exercises in and the mumble chatter was becoming a bit distracting.

5 burpees oyo to calm the conversations beast only seemed to inflame it.

So we headed to the adjacent parking lot to do 10 decline merkins in one curb, bear crawl across parking lot to the opposite curl to do 9 incline merkins then crawl bear back to other side to do 8 declines etc etc

Exuberance replaced by grumbling.

THE THANG:

Run to top of Massey Street hill to parking lot to pair up for BOMBS…

Run to other end of parking lot while partner was knocking through a portion of 200 each…

Bomb Jacks
Overhead claps
Merkins
Big boy sit-ups
Squats

Run down the hill to COT

MARY:
ANNOUNCEMENTS:
COT:

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The Beast has Awakened

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The Tomahawk was awaked and is not pleased with what it sees. This fabled AO is riddled with mystic and lore. Did it ever exist? Was there ever really an F3-Indian Land? Where did it go?

YHC is here to tell you Tomahawk was too much for this modern world. It was a place where men wore weight vests for the 5-mile pre-runs, then did kettlebell work outs for cool downs. I can assure you, the worst stories you have ever heard are watered down at best.

We are getting soft, and mushy. We talk too much. We lift things that weigh under 30LBS. We video stuff and talk about trendy topics.  It’s time for a rebirth by fire. Tomahawk is coming back to take teeth and kick names. There will be no fluff. Leave your Lululemon at home.

Launching 2-22-23 we will begin a Legends series where you can expect to see the royalty of AO pasted. YHC has an abundance of devilish delights for the coming months…so stay tuned.

There seems to be a vacancy at Catawba Ridge so we will plant our flag there and reclaim what is rightfully ours. You got what it takes?

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Hill repeat Monday

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At 0515, YHC told the PAX there is no warm up we were ready to roll and headed out toward Gold Hill Middle. It was supposed to be a mosey, but was more running.

At the first parking lot we counted off and gave a very bastardized disclaimer- basically modify as necessary and you should read the disclaimer on the website.
From there I explained what the workout was,;
25 merkins at the school, then head up the hill to the bank, do 25 Freddy Mercurys (4 count- like in cadence), then back to school and rinse/repeat until 0600.

Most got in 4-5 rounds and all got in at least 3.5 miles.

COT: lots of announcements and prayers – I was oxygen deprived so I don’t recall them at this point 🤦🏼‍♂️

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From the transcript

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WARMUP: selected from:
SSH, IW, HW, Flowing Yoga, Burpees, longish run, toy soldiers

THE THANG:
10 Donkey Kicks
20 Hand release merkins IN CADENCE
30 Jumping Lunges
40 Squats
Ran around a bit to make this happen in different areas
Stopped at the pullup bars for
10 dead hang pullups
10 knees to chest
5 burpee pullups
Bear crawled 100 yards at one point

NMM: (Cousin Eddie has asked Qs to share a bit of their story)
YHC somewhat laments a bit that I’ve never had a road to Damascus moment to share in testimony. However, like many I assume, my baptism has come slowly like a misting rain. Where, every so often I notice myself a little more marinated in the Spirit.

An honor to lead. Thanks for the opportunity.

A poem from the slack transcript of today’s Name-o-Ramas in The Fort:

Yea, this is what you got.
45 years. Nice Work
Doesn’t matter
I am like pleasure

This is a bit of a mix up
Cousins, cousins, respect, respect,
Just the last hour hat on cue,
most of them ran

This is a bit of a mix up
respect mathematics respect
It was intense
This is a bit of a mix up

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I Got Q, Babe

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Well its Groundhog Day…again. Why not smash the alarm clock, rise and shine (not fotgetting our booties because its cold outside), and head to Gobbler’s Knob…I mean, The Ranch for some F3 fun? That’s what 4 did this morning. Here’s what we did:

The Thang
10 Low Slow Squats (IC)
10 Imperial Walkers (IC)
10 MNCs (IC)

Mosey to front of school
Escalator exercises – increase by 1 rep at each pole (10 poles and 55 reps total)
Squats
American Hammers
Ranger Merkins
Calf Raises
LBCs
Merkins
Lunges
Ab Mat Sit-ups
Carolina Dry Docks
Dips

Lap

Squats

Mosey back to flag

25 Calf Raises Normal
25 Calf Raises In
25 Calf Raises Out
10 Imperial Walkers (IC)

NMM
As you can see, the theme of the day was repeat – just like weatherman Phil Connors (Bill Murray) is forced to repeat the same day again and again in Harold Ramis’s 1993 cinematic masterpiece, “Groundhog Day.” Unlike Phil, we didn’t get stabbed, shot, poisoned, frozen, hung, electrocuted, or burned. We did not rob an armored truck, save a life, get arrested, drive on the railroad tracks, learn piano, learn to ice sculpt, or learn 19th Century French Literature. However, like Connors, repeated the same thing again and again.

Thanks for the effort this morning, fellas. Appreciate you posting in the cold rain and for the mumblechatter. I now know what exercise to call when Band Camp is in attendance. Thanks for the opportunity to Q, Poppins. Always an honor to spend the Gloom with you men, especially Sawdust.

Aye!
Italian Job

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SCSOHLS

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WARMUP:
SSH
IW
HW
Toy Soldier
Butt Kickers
Short Mosey
Maybe some yoga
Dan John’s Humane Burpee (look it up if you’ve read this far)
Slingshot
Halos

THE THANG: Farmers Carry around the AO
Stopped for the sequence:
One handed Swing
Clean
Snatch
Over Head Reverse Lunge
Racked Squat
Repeat on the other side

Sometimes we did more than one rep of the sequence, other times we didn’t.

Bear crawled for a while to get our heart rates back down after the sequence….that was not an effective method of lowering the heart rate. You’re welcome

MARY: 4 burpee snatches each side
did do some rotational halos from our knees

ANNOUNCEMENTS: Jaeger 3/11
COT: Went around the circle. Small groups = easier fellowship

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