Tag: Band Camp

Sublime KB Tabata No Wind, No Problem Stankfest

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WARMUP: YHC was 2 min late prepping for the workout. Bandcamp lead us in SSH and Swings, Imperial Walkers.
I continued with:
– Windmills
– Cherry Pickers
– Peter Parker’s
– Dying Cochroaches
THE THANG:
Tabata workout: 1 minute per exercise, 20 sec rest
Run a lap after completing a group
Group 1.
– Swings
– Curls
– Flutters
– Deadlift
– OH Press
Group 2
– Snatches
– Goblet Squats
– Tris
– American Hammers
– Renegade Rows
Group 3
– Halos
– BO Rows
– Calf Raises
– Side Lunges
– Chest Press on six

We went through groups 1-3 once, back to Group 1, did 2 from Group 2, then ran it in to COT.

COT:
Guys shared many prayers on their minds and we ask that these be repeated and lifted up.

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BLIMPS Loops

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WARMUP:
None

THE THANG:
Pax to run loops around Veteran’s Park (N. White to FMRX, around Clebourne to Main, Down Main back to Veteran’s Park).
4 stops along the way. First stop is 2 reps. Second is 4, then 6, then 8. Each loop is a different exercise:

Burpees
LBCs (4 count)
Imperial Walkers (4 count)
Merkins (4 count)
PlankJacks (4 count)
SSH (4 count)

Speedsters, rinse and repeat.

MARY:
Flutters and Freddies until the 6 came in.

Great work by all pax. Some did their own thing, but all were sweating it out this humid morning that teased us with a breeze every once in a while.

Thanks FunHouse for the opportunity to lead.

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“Street” not “Cindy” Blocks

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WARMUP:
20 SSH
15 Cherry Picker
10 Merkin
5 Burpees
Mosey to the “Blocks”

THE THANG:
(See photo)

Pain stations at the corners.
Loop back and stack exercises.

B.L.I.M.P.S.
5 Burpees – West Leroy
10 Lunge each leg – West Hill
15 Imperial Walker – West Oak
20 Merkins – West Gregg
25 Plank Jacks – West Close
30 Squats – West Lockman

Made it to 25 Plank Jack’s before heading back to COT

MARY:
Captain Thor Jack Webb
1 BBS : 4 American Hammer

ANNOUNCEMENTS:
Summer of CSAUP series
State of the Nation

COT:
Show To Know

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Sweep the Sweat

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I hot a sweaty morning at STL. Shirts were popping off before we started running.
Simple circuit route:

1st Stop (South State Bank) – 7 HR Merkins, 15 CCDs
2nd Stop (Kuester Mgmt) – 7 Lunges, 15 Squats
3rd Stop (TC Coffee) 7 LBCs, 15 Flutters
4th Stop (Pet Supplies +) 7 Man Makers

Rinse and Repeat, adding 1 man maker each lap
1 lap = 1 mile
All got 3 mile minimum

Great job guys!

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No Run Dora

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Had my weinkie prepared by Wed. afternoon. Participated in the SweatyBarry on Thursday night. Immediately afterwards grabbed the weinkie and reduced the rep count by half. I and the rest of the PAX this morning thank you .

WARMUP: Started with 2 laps around the Bob Jones parking lot while mixing in some high knees, buttkickers, and karaoke. Circled up near the flag and performed the following: 10xMNCsinIC, 1 burpee OYO, 10xCPsinIC, 2 burpees OYO, 10xLSSsinIC, 3 burpees OYO, 10xIWsinIC, 4 burpees OYO, 10xHWsinIC, 5 burpees OYO. We were warm and ready.

THE THANG:
50 – Alternating KB Lift, Clean & Press
1 partner performs the exercise until the other partner completes 10 Kraken Burpees, then switch until total rep count is completed

75 – Alternating 1 Arm KB swings
1 partner performs the exercise until the other partner completes 20 SSH IC, then switch until total rep count is completed

125 – 2-handed KB Thrusters
1 partner performs the exercise until the other partner completes 20 MCs IC, then switch until total rep count is completed

150 – KB Bent Over Rows
1 partner performs the exercise until the other partner completes 25 LBCs IC, then switch until total rep count is completed

175 – 2-handed KB Swings
1 partner performs the exercise until the other partner completes 25 Flutters IC, then switch until total rep count is completed

MARY: No time

ANNOUNCEMENTS: CSAUPS, Blood drive in Massey this weekend, lots of 2nd F opportunities out there so get involved, read your newsletter.
COT:

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2024.28 Armory

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Standard warmup…

One of my favorite KB formats is the 3x3x3: 3 rounds of 3 sets of 3 exercises. But to mix it up, 2 sets from the current followed by 1 set of the previous, so A-A, then B-B-A, then C-C-B… I think this allows a little longer recover before heading into the 3rd set which helps you to push harder. I’m going to tell myself that, cause I am still in pain two days later.

Set A:
Clean into a 1 arm thruster x10 (5 EA)
Front raise x10
Single-leg dead lift x10 (5 EL)

Set B:
Bent row x10EA
Tricep Extension x10
Squat x20

Set C:
One-arm swings x10EA
Overhead Press x10EA
Racked split squat x10 each side

Between rounds cooldown lap ending in a 20yd bear crawl to spike the heart rate to get ready for the next round.

This was a tough one. I’m pretty sure Band Camp thought I was making it all up, cause I don’t have to put Sharpie on my forearm… Welcome FNG Splash Pad! Hopefully there was enough fun in there to offset the splashing / dry heaving…

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Check Ya Neck

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WARMUP: (all IC) – SSH, 5 x Lt. Dan (10 count), Moroccan NC, 4 Lt. Dan, Imp.Walkers, 3 Lt. Dan, Neck Stretches, 2 Lt. Dan, Planck-Jack w/ Merkin (4 count), 1 Lt. Dan

OYO – 20 BB situps

THE THANG: ON THE GRASS (4 cones – ~20-yards distance): Fireman’s Drags down… return with Wheelbarrow walk/hop… switch (3 reps each partner)
Flutter presses w/ KB till 6 is up
“Double-Backed Beasts” (AKA Wrestler Sit-ups) 30 Dora
Partner Bent-over Rows 30 Dora … Recover

Rack KB & walk to PARKING LOT STATION.. Reps were cut to accommodate Time
30 KB Swings, 10 Bicep curls, 4 Weighted Knee-tucks, 8 KB Halos each Side
Indian Run Around Lot

MARY: Dirty Dogs (21 count) and Oma-Plata Hip Thrusters (5 each side)

ANNOUNCEMENTS: Sweaty Barry this Thursday, Dad’s & 2.0’s next Saturday, Yaeger + Tortoise & Hare later in summer.

COT: Prayers for Sprocket’s impending Grandson, Time Machines’ travel to Auburn, Praises for those participating in Outreach efforts

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27th Badger of 2024

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16 at for the Clovis.

150 burpee pull-up
10 mile run
Partition as desired. We did 15 burpee-pull-ups and run 1 mile. Rinse and repeat

One of the simplest and hardest workouts. Nobody finished even half of it

– ’s shoulders have to bear the weight of his arms
– left early in protest
– wants to know if anyone’s finished that workout ever
– is crushing it. Keys to success: being a site Q
– we lost only to find him right at name-o-rama (introvert energy)
– didn’t ask if I wanted to carpool
– & batflipped to some Mary a tad early
– is ’s medical consult
– believes retribution will be had at his VQ on Friday
– took the over
– hardest working Gen Zer in the Fort?
– couldn’t be caught (by me at least) on the last mile

Listen, you could rub your overheating body against the ROTC building because the condensation on the outside wall is much cooler than the air temperature. But it still won’t make burpee pull-ups easy, nor will it verify this report better than , , or

But they’d have to check slack to make it happen….

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Beautiful Bushwood

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WARMUP: Yes SSH, Nightclubs, Imperial Walkers, Merks, Squats, Stretching, Mosey, and Seal Jax.
THE THANG: Starting with Crazy 8s that offered up 3 exercises per lap. Merks, Squats, Bigboys. Mosey to hill for some Bear Crawl w Merkin stops at each light pole.
Reps were 2x 4x 6x 8x 10x
Followed up by a round of 7s ( BombJax and Bigboys)
Heading back to some Mary.
MARY: yes 4 minutes
ANNOUNCEMENTS: Con- verg-ence on the 4th
COT: FNG and prayer for healing and safe travels

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