Tag: Band Camp

Respect Bday Q

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YHC was honored to Q minnow pond on my actual 50th (RESPECT) birthday. since the theme is 50, the route was a loop with 5 pain stations with 3 exercises of 10reps (to equal 50 reps per exercise and lap). Goal was 5 laps for the gazelles.

The stations were at Main/Tom Hall, Tom Hall/Withers, Withers/Confederate, Withers/Watson, and Railroad/Main.

Unfortunately I scheduled skin cancer surgery 2 days prior without thinking about the implications. Doctor requested I not exercise for 2 weeks but I couldn’t resist. Reason why I mention this is as a Public Service Announcement: use sun screen all year long and always reapply daily to avoid skin cancer.

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Moist

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WARMUP: SSHs
THE THANG: (you know the humidity is high when you can feel it hitting your face while you run)
Shotgun hill – random facts on the signers of the Declaration of Independence mixed with exercises.
Mosey to the top of the hill on Main (Subway lot) for balls to wall crawls with low intensity shoulder movements during recovery.
Mosey to UPC for reverse burpees (BB situps with jump squats)
Power skip circle drive, merkin ring of fire, powerskip back
Mosey back to COT
MARY: LBC, Flutter, JLo, Superman flutters
COT: Welcome FNG (Kotter) SLV

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Hardest 24 minutes in all of The Fort…

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WARMUP: Sasquatch ran the PAX to a lit area and instructed them to form 3 lines facing him (2 lines of 4 and 1 line of 3).  After some initial gloom-fogged math and logistics, he got to limbering up the PAX for the first 15 minutes.  Queue *SPONGEBOB VOICE* “21 minutes later” the handoff was completed to YHC (SkateOrDie)
THE THANG: Given that YHC was shorted 6 minutes, we had to forego the body destroyers and get after it… the PAX moseyed (alright, just short of dead sprint) around to the back of the school (NAFO) and found some picnic tables and benches.  The group performed step ups while 1 PAX ran around the outer sidewalk, serving as the timer.  Upon completion, the next PAX ran while the group did box jumps. Rinse and repeat 2 more times. The PAX then repositioned (again, just short of dead sprint) to the pull-up bars behind the JROTC building. Next up, the group completed 1 pull-up, 2 chin-ups, and 3 merkins, rinsing and repeating, while 1 PAX ran to the stop sign at the top of the hill as a timer. Repeato until the remaining PAX ran. The PAX again repositioned (yeah yeah dead sprint…blah blah) to the hill behind Sugar Creek Elementary School. After hearing some mumblechatter about the stupid things we do, YHC implored the PAX to realize that the “stupid things” we choose to do are preparing us for the “tough stuff” that we have to do at other points in our lives. Next up, Jacobs Ladder (1 big boy sit-up at the bottom, 10 burpees at the top). We made it through 4-5 rounds for each of the PAX before repositioning (“quickly”) 1 last time to the bottom of the hill back to NAFO. Once a 10-count was counted, jail break sprint back to the stop sign at the top of the hill and then back to COT for MARY!
MARY: Flutters and Hammers were on the menu, followed by… wait for it… THE BODY DESTROYER!!
ANNOUNCEMENTS: Read your newsletter!
COT: 🙏🏻s for both spoken and unspoken items on our ♥️s. Thanks for the opportunity to lead gentlemen!!!

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Great Pyramid of Dirt and Grass

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WARMUP: Mosey towards entrance – circle up and perform following in cadence: goofballs, low slow squat, shoulder taps, updog/downdog, MNCs then mosey back toward field next to CoT

THE THANG:
Pyramid of Pain- start around midfield where all gear was laid out

Tier 1:
50yd bear crawl then run back to midfield and perform 25 reps of the following: medicine ball slams, diamond merkins, upright rows with weight plates, Freddy Mercuries, imperial squat walkers

SSH for the 6

Tier 2:
40 yd bear crawl then run back to midfield and perform 30 reps of the following: merkins, alternating lunges (both legs is 1 rep), calf raises, bent over rows with weight plate

Plank for the 6

Tier 3:
30yd bear crawl then run back to midfield and perform 35 reps of the following: wide arm merkins, jump squats, curls with weight plate or Cindy

shoulder tap for the 6

Tier 4:
20 yard bear crawl then run back to midfield and perform 40 reps of the following: LBCs, overhead claps

flutters for the 6

Tier 5:
10 yard bear crawl then run back to midfield and perform 50 reps of the following: burpees

upon completion, PAX began working their way back down the Tiers with most getting back down to Tier 2 before it was time to head back to CoT.

MARY: Help carry my gear back to CoT and start trying to get all the grass and dirt off

ANNOUNCEMENTS: Final F3 Dads session this Saturday at WEP from 9-930, convergence Monday NaFo 0500, 1776 merkin challenge for July

COT: Show to know

Thanks for the chance to take over the Ranch for a day Poppins. Enjoy your vacation!

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Leg Day Loop

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It was a hot humid morning in The Fort at Sweep The Leg. We had 6 pax post to start the week right.

Disclaimer was given.

Today is about realizing you can’t do it all on your own. To often we fail to realize that we can’t bear the burden all on our own, thankfully we have our tribe, our pax our shield locks to help us through the hard times. Together we are stronger. Today our pain stations are about showing that

Pax divided into pairs of similar paced runners. Today the number to remember is 200 all pain stations

Run to Colosseum (Gold Hill Middle School)

Pain Station 1

-LBC

Run through Middle school down the back driveway towards fields. Stop at first street light

Pain 2: Flutters

Right on Dam rd, right on 160 Left into Brayden, run towards Brayden clubhouse

Stop at Brayden pool

Pain 3: American Hammers

Loop Brayden back to pool,

Pain 4: American Hammers

Back to COT with the VA Pax

Prayers for Pushers 2.0 and her surgery, shields 2.0 traveling and other things on our heart

Olaf took out us out with the 6 ruckers

-Yard Sale

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What the Beep test?

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Warm up:
SSH
1 burpee
IW
2 burpees
HW
3 burpees
Shoulder Taps
4 burpees

Then we ran almost every hill I
YHC could find within the time frame. Even sprinted a few… We stopped for burpees or bomb jacks occasionally. Got stung by a Yellowjacket running too close to some bushes avoiding a car. Much rather it be me that got stung than someone else who might be severe allergic.

Before handing off we did called up/down pull-ups for 1 pax and squats for the other 5.

Handed over to Divac

The 20m multistage fitness test (MSFT) is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among other names. It is a maximal test involving continuous running between two lines 20m apart in time to recorded beeps

procedure: This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test is also often called the ‘beep’ or ‘bleep’ test. The participants stand behind one of the lines facing the second line, and begin running when instructed by the recording. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is reached before the beep sounds, the subject must wait until the beep sounds before continuing. If the line is not reached before the beep sounds, the subject is given a warning and must continue to run to the line, then turn and try to catch up with the pace within two more ‘beeps’. The subject is given a warning the first time they fail to reach the line (within 2 meters), and eliminated after the second warning.

30 BBS, 20 squats, 10 merkins until last man finishes (for the record, everyone was super gassed. no body got much past the sit ups -Band Camp)

https://www.topendsports.com/testing/tests/20mshuttle.htm

3.5 miles total.
Finished with some Mary. Photobomb and Fishstix have some serious speed and core strength

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For my OnlyFans

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WARMUP: Shake weight

THE THANG:

AMRAP Workout

Russian twist x15
Chest press x10 ea
Lat pull down x10

Swing x20 (lat x10 ea)
Tricep x10
Row x10 ea

Cleanjerk/snatch x10 ea
Front raise x10
Curl x10 ea

MARY:
ANNOUNCEMENTS:
COT:

Lots of discussion on house issues and how to recoup your money. Airbnb, OnlyFans… etc

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Add 4, carry the 2, divide by 1.21 gigawatz

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WARMUP: quick mosey, low slow squats, cherry pickers, merkins (stayed here for a minute), mountain climbers, plank jack, honeymooner, downward dog, bomb jacks for DH…more mosey, ran to the thang
THE THANG: A pile of goodies awaited us. Partnered up and found 1 item to share. Partner 1 did the exercise and called out the number they thought they could hit, partner 2 ran to the corner of the parking lot. Switch when partner 2 returned who also shared their guess on reps while partner 1 ran. Penalties were given for over/under and hitting numbers (this was all made up on the spot and math came into play). We rotated after each partner did the one exercise and the penalty after each round.

Exercises included:
-45 lb plate: round 1 shrugs, round 2 calf raises
-sandbag: round 1 man maker, round 2 shoulder press
-35 lb KB: R1 swings, R2 curls
-30 lb KB: R1 squats, R2 pass through lunges
-25 lb KB: R1 triceps extension, R2 plank row
-Ruck: R1 merkins, R2 chest press

We made it to round 2 for about 2-3 rotations. Penalties included merkins, bomb jacks, flutters, burpees, diamond merkins, etc. How much you went over or under drove the number of exercises and some of these had a multiplier…there was zero rhyme or reason to this.
MARY: No Mary today.
ANNOUNCEMENTS: lots in the newsletter, check that out
COT: lift up Sawdust’s mom who recently fell and lost a friend this past week

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Rock work and triple check

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Warm up:
15 SSH
10 Windmills
15 Hillbilly walkers
On your six
10 Freddy mercuries
10 crab cakes
10 Marakin night clubs

Rock work: (grab rocks and mosey to field or parking lot)
With each rep run halfway or full across the field
10 squats
10 squats, curls
10 squats, curls, overhead press
10 squats, curls, overhead press, tricep extension
Then take one exercise away each rep

Triple Check:
One person does wall sit
One person does fludders, lbc, merkins, squats
One person does suicides and back to cones
Rotate

Fort Mill care center needs volunteers for weekends of Fourth of July.
F3 Dads camp

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Juneteenth 2022

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Warmup:
SSH x19
Windmill x6
Burpee In cadence x10
Swings x89 (89 years from 1776 to 1865)

Move to far parking lot
13th amendment (abolishing slavery)
1 manmaker
3 squat thrusters
13 rounds

14th amendment (birth-right citizenship, equal protection under the law, insurrectionists can’t hold office)
1 manmaker
4 snatches (2R, 2L)
14 rounds

15th amendment (right to vote guaranteed without regard to race)
1 manmaker
5 cleans
Only had time for 2 rounds

At COT
6 burpee snatches
19 merkins

The workout setup worked pretty well for some mumblechatter and discussion. Good to recognize the emancipation day when liberty and justice for ALL was made the law of the land.

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