Tag: Band Camp

Sweet home AL

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WARMUP: pledge
THE THANG: Alabama route 2mi. BASS exercises Bombjacks, American hammers, Squats, SSHs. 10 ea. 2 stops. 2 laps or 2nd lap circle up main and back to COT x2 for 3mi total.
MARY: PAX choice
ANNOUNCEMENTS: trash pickup this Sat. Shooting in Nov.
COT: praises prayers.

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8 counts to quit

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WARMUP:
SSH x15
IW x10
HW x10
Slow count merkin x15
Mosey to basketball hoops
Carioca down and back
Toy soldier
High knees
Butt kickers
Run the entire light post hill with 1 burpee at each light pole
Mosey back

THE THANG:
8 count burpees in cadence every time
10 8-count burpees
Bear crawl
9
Lunge walk
8
Crawl bear
7
Modified due to the food truck delivery

30 Bulgarian split squats (15 each leg)
Run to cones and back
20 Jump squats
To cones and back
10 tuck jumps
Down and back

Modified for time to:
30 Bulgarian split squats
20 jump squats
10 tuck jumps
With no break….that was hard

Headed towards COT
6 – 8 count burpees
Flutters
5 – 8 count burpees
Hello Dolly
4 – 8 count burpees
Some yoga to close

ANNOUNCEMENTS:
9/24 – trash pickup
10/22 – Diabetes fundraiser at Amor

COT:
Praise for a great 10-year celebration
Prayers for teachers and students hitting a stride
Prayers for DD’s father-in-law

NMM:
Often all that’s necessary to succeed is to just not quit. But often I’ll quit on my parenting priorities because a screen is easier, or I’ll quit on house work cause there will be more laundry tomorrow….why do I refuse to quit on 8-count burpees, but don’t transfer that over to other areas of my life? Need to work on transferring the durability we build on the gloom to my entire life

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“….how many reps did you say???”

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WARMUP: Mosey, Windmill, Plank, Merkins, Tricep stretches
THE THANG:

8 Pain Stations w parking lot lap in between.

Station #1 – Shoulders
15 Single Arm upright row
15 Single Arm shoulder press
15 Halo

Station # 2 – Biceps
15 Single Arm bicep curl
20 two hand bicep curl
15 two hand upright curl

Station #3 – Chest
15 single arm chest press
20 close grip Push-up on KB
15  chest press

Station #4 – Triceps (the crowd favorite)
15 skull 💀 crushers
15 tricep kickback
15 over head tricep extension

Station #5 – Legs
15 Goblet squat
15 dead lift
15 calf raise

Station #6 – Core
15 KB Swings
30 single count plank pull through
20 double count flutter press

Station #7 – Shoulders
15 Single Arm upright row
15 Single Arm shoulder press
15 Halo

Station # 8 – Biceps
15 Single Arm bicep curl
20 two hand bicep curl
15 two hand upright curl

MARY:  Ab – 25 LBC, 20 flutter w KB hold
ANNOUNCEMENTS: sign up for BBQ 🍗 ahead of time, 10 year celebration at the Print Shop had over 120 show WOW!
COT: Thanks for opportunity to lead today!

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“Shop Vacs- Cinderblock of pain”

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WARMUP: Mosey and Circle up, exercises for starters
THE THANG: Cinder block work- 15 shoulder Presses- a lap(with cider Block) x2, 20 curls- a lap (with block)x2, 15 uprights-a lap (with Block) x2, 20 Bench press-a lap(block) x2, 20 merkins on block- a lap (with block) x2, 10 manmakers- a lap(with block) x2. Then transitioned to pull up bars and did elevens, 10 pull ups and to bottom of hill 1 merkin, 9 & 2, 8&3 and so on! some finished!
MARY: ran out of time- Read a Sean Kelley prayer
ANNOUNCEMENTS: Read your newsletter
COT: Prayers for Marriages , I forget the specifics

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Turkish Bapstismal Getup

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WARMUP:

yes….SSH for the stragglers to start, then a few of the standards: IW, Burpees, Shoulder Tap, Yoga, Slingshot, Halos, slight moseys, windmills with the bell low and high (not a crowd pleaser)
THE THANG:
Dan John’s Humane Burppee – look it up. It’s good stuff
Series of 5 reps with some moseys occasionally
– Cleans
– Racked Reverse Lunge
– Single Leg Deadlift
– Racked Bulgarian Split Squat
– Single Arm overhead press

The fun bit was a table of Dixie water cups set up. We did Turkish Getups with the water cups in our hands. Then Turkish Getups with the water cup resting on our knuckles. Good times. A few guys got wet; all of us were challenged

Finished with burpee snatches and pigeon lunge

ANNOUNCEMENTS:
Virtual Sweet Tooth run tomorrow 5am
10 year convergence tomorrow 6:30am
10 year hang at the Print Shop tomorrow at 5pm

COT:
Prayers for Grout’s sister and her four children on the loss of her husband

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To the Board

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Ran to Laces In down 160 to Munn Rd:
Did some of the board of pain 10 year celebration with those PAX
25 burpees
(I was a little bleary from the fast pace, I mistook Barry Manilow for Assasin. Read into that what you will)
Lap
150 calf raises
Lap
50 ski hops
30 merkins
Ran back on Harris Street

Everyone got back faster than me and was calling some Mary. Finished with 10 burpees in cadence

I ran faster and further than I ever would have alone. T-Claps to these guys

Convergence Saturday @ 6:30am
Print Shop Saturday @ 5pm

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Honor of Cash

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Today, we honored Cash, hospital name Jay Griggs, who passed away in Sept 2020 of cancer. He was given the name “Cash” as in Johnny Cash due to his all black outfit he worn at his first workout along with his hometown of Nashville, TN. The Coop was renamed “Ring of Fire” in honor of Cash. Double D shared stories through the workout. Cash was a genuine person who was always ready to help out a friend.
Jekyll provided me with a backblast from 2015 where Cash was in attendance. I decided to copy it on a piece of paper and unfortunately dropped it in the gloom so it did not match the exact workout.
We first moseyed to the front entrance of the school for COP (SSHs, IWs, Windmills, Cherry Pickers, Plank Stretches, and Mountain Climbers)
Next, we moseyed to the gym wall for People’s Chair with each pax running out to the parking lot for 5 merkins. One round of Balls to the Wall.
The lights came on making it easier to navigate, mosey to the ROTC building.
Dirty McDeuce (3 exercises, 12 reps) Run to the top of the hill, 5 burpees and back down to starting point.
R1: Merkins, LBCs, Lunges
R2: Wide Arm Merkins, Hello Dollies, Squats
R3: CDD, Flutters, Jump Squats
R4: Stagger Merkins, X/Os, Calf Raises

Back to the top of the hill near the school
Three rounds of toe touches, Dips, Derkins (12 reps)

Back to COT
Closed with Cash’s prayer

Search me Lord. Lead me to you. Help me to be a good man, a good father, a good husband and a good employee. Help me to forgive and release from resentment those that I feel have offended me. Let me see the good in others and draw that goodness out of them.

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Tax Man Cometh

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WARMUP: SHH, IW, squats, run a lap in silence to remember Liza Fletcher. Lady from Memphis that was kidnapped, assaulted, and murdered while out on her morning run. She was a friend of my sisters and this hit home for me.

THE THANG: 3 rounds max reps you vs partner. A 100 dash was the timer for each exercise for each person. Upon completion of the exercise each person shared their total rep count. The person with the fewest reps had to do Burpees. Total number of burpees was the rep count differential after each exercise.
Round 1: curls, Uhauls, swings
Round 2: hammer curls, squats, tri extensions
Round 3: merkins on the bell, deadlifts, lawnmower pulls

Bonus: Sugar bug and Slash teamed up to tie every round. As a result they received burpee penalties every round.

My merkin form was called into question by Band Camp. I think this is purely a result of his kettlebell weight being 52lbs vs my 45lb. Band Camp had burpee penalties every round 🙂
MARY:
ANNOUNCEMENTS: read your newsletter
COT:

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New blood (OTB)

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WARMUP: went over the basics: SSH, merkins, cherry pickers, low slow squats, windmills, couple back stretches
THE THANG: a you vs. you morning! Everyone grabbed a piece of chalk where we did AMRAP (as many reps as possible) for the following exercises in 2 min each (in between we ran about 150 yards and back in the parking lot of Panera).
Exercises were: merkins, squats, LBCs.

We wrote down our individual numbers after the 2 min were up. We then did a rinse and repeat but with not a lot of time remaining (total workout today was only 30 min), we cut our chalk numbers in half and the goal was to beat those numbers by 1, and have at least 1 min, or more, to do it.
MARY: didn’t leave time today
ANNOUNCEMENTS: high level newsletter updates and 10 yr “what’s going on”
COT: covered the basics of what COT was and closed out. Wrapped up the next 30-45 min with coffee answering “what makes F3, F3” questions and things the guys were interested in knowing!

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The Final Countdown

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The day finally arrived for our CSAUP, The FInal Countdown. The rainy weather was not ideal, but it helped keep the temperature and humidity down for ideal running conditions. 67 men participated in the event. Most groups participated in the relay. Ruckers and trail runners fought the elements and got their work done to.
Relay details:   The first Pax will run 3 miles and return to the starting point.  The 1st and 2nd Pax will run 3 miles and return to the starting point. The 1st, 2nd, and 3rd runner will run the final 3 miles.  Each route will be unique.  If you get lost, just run 3 miles and return back to the park.

Total miles:  3+3+3 = 10 F3 math   (Runner 1 – 9 miles, Runner 2 – 6 miles, Runner 3 – 3 miles)

Inspiring stuff this morning. River Rat’s 2.0s ran the course like it was a lap around the track. Lots of guys ran distances they have never run before.
We’ve got a good pool of runners for the upcoming Dam to Dam Relay.

Great job by everyone this morning!

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