Tag: Band Camp

Swimming Laps on a Frigid Morning

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17 posted to STL on a crisp morning, perhaps one of the last ones of winter 2020-21 with temps in the 20s.  70+ in the days ahead — sunshine and pollen, Spring is here.

The Thang

Pretty simple weinke this morning

Quick mosey to Baxter and the Mushroom Pool parking lot

From the parking lot run out Richard’s crossing back across Front St, past the homes of Sugar Daddy, Tesh and other pax around the loop and back to the MP parking lot

OYO exercises at the parking lot:
10 Burpees
20 Parker Peters
30 Squats

Rinse and repeat

Return run home

COT

Moleskin

Great to see the pax out pushing hard on a cold morning.  The pace was brisk too, so the bodies warmed up quickly.  Those who made 5 laps ended up with 3.9 miles and those with 4 laps finished with 3.4 miles.  A few OCD pax had to get that 4 mile click so they added a loop in the parking lot on return.  Great effort by all!

It was great to meet Juan Valdez for the first time — keep posting, amigo!

My word for 2021 is NOW.  It’s surfaced a lot in the first two months — a constant reminder to live in the real world with the people immediately around me in the place that I’m in at that moment.  Get out of my head and be aware of what’s happening NOW and how I’m called to live NOW.  Hopefully the challenge for each pax to live my word for this day bore fruit.

A big thank you to Vuvu for the Site Q exemption from the Top 3 rule at STL.  Always an honor to lead the pax.

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EMOM

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I always love a smaller group workout. 4 guys at this fitness level will always push me to be better. The fellowship in a small group is better too.

Ran a mile

Warm-Up
Imperial Walker
SSH – to 69 (it is the 69th day of the year…just saying)
Toy Solider
Broad Jump Back
Some Yoga

EMOM for 8 min (40 seconds on, 20 seconds rest)
High Knees
Mountain Climbers
Reverse Lunge Right
Reverse Lunge Left
Squats
Merkins
Al Gore
Plank

EMOM for 10 min
10 burpees each minute
(100 total burpees)

EMOM seems to encourage some good conversation….until minute 8 of the burpees… 😉
Ran a half mile
Some pullups
Ran a half mile, stopping to regroup and do some squats

a little pigeon lunging and we called it a day

NMM:
Lies are often a lot quicker and easier to believe than the truth. Take the time to search for truth

—
Band Camp dismissed

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shoeless fish still swim

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10 PAX present today: Fishsticks showed up with no shoes, but still stayed to workout. Uhaul had an extra pair he borrowed. Perfect examples of durability and preparedness.

Warm up
Lap
SSH
1 man maker
Merkin
2 man makers
MC
Yoga
Monkey Humper
3 man makers
IW
HW
4 man makers
SSH
Merkin
MC
5 man makers

Thang 1 – Length of the parking lot
8 Goblet Squats
Sprint
8 Merkins
Walk Back (we bear crawled the first and last time)
5 Rounds? I lost count

Loaded Carry to courtyard
Thang 2
10 swings
10 cleans
10 push press
5 burpee snatches
10 front squat
Repeat on opposite side

Some additional Yoga

Thang 3
Row
Clean
Front Squat
Push Press
Just 3 reps on each side

One muscle up on the wall Shady couldn’t quite reach but that’s why the word assist exists!

Waiter’s Carry back to COT
For some seated forward bends

NMM:
I’m considering fitness….Like what are we fit for? Am I a fit father because I have a child? Am I fit for the jobs I’m given at work? Do I let my physical fitness get in the way of my fitness as a husband?

Prayers for quiet hearts to hear God

Thanks BOB for the opportunity to lead.

—
Band Camp dismissed
 

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Repeat, Repeat, Repeat

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11 guys got after it this morning. We promptly headed to Hardee’s for some straightforward instructions, burpees, run, merkins after the pledge.  Block suicides were the name of the game. 5 burpees at Hardee’s (each time) run to the next block for 5 merkins. Merkins increased by 5 each block. However simple, this was not easy by any means. YHC didn’t all finish the route; most ended up with around 4 miles, 45 burpees, and 180 merkins. This was my first Q at the minnow pond. Thanks to Jekyll for the opportunity.

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Embrace the low point…now get up.

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It’s Minnow Pond. It’s a 3mi minimum with a few push-ups as we now like to say.
Jekyll asked the question. I answered in the affirmative.
The day before, marketing for competing regional AO’s began and man, it was hot.
The weather was great and I’m hoping these other 15 PAX would’ve still posted in the 35deg rain. But…time will tell. Remember, durability and stories are best formed in adverse conditions.

There you have it, the setup is complete.
0500…A few pre-runners. Remember when guys did that at Minnow Pond? Isn’t the intent to push yourself?
0514 Pledge of Allegiance
0515 Disclaimer for the 16 of us

As a group, run to the FMCOG parking lot at the corner of Withers &  Academy.
Warmup consisting of windmills, SSH & Burpees

The plan…Run each leg then 10 Merkins, 10ea leg Jumping Lunges, 20 American Hammers in the parking lot upon the return.
Leg 1: Run up to Tom Hall & back.
Leg 2: Run up to Banks & back.
Leg 3: Run up to Meacham & back.
Leg 4: Run to Main St & back.

All were able to complete this at least 1 time and some completed it twice for a total distance of 3-4mi.
Run it back to COT for some final closing exercises.

Announcements:
Great Harlan’s Heroes fundraising update from Jekyll. Stay tuned for the next opportunity.
Yeti is coming next weekend. Partner up or do the full thing.

Hey Jekyll. Thanks for the nod.

Maximus

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Movement

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14 Men, 45 Minutes, Goals Met.

The Thang:

COP Warmup:

  • SSH
  • IW
  • MNC

Mosey to Parking Round-a-bout, bear crawl the circle

Pearls on a String – 3 sets of each group after some distance.

Mosey

  • Merkins – 10
  • Monkey Humpers – 15
  • Dying Cockroach – 20

Mosey

  • MC – 10
  • Squats – 15
  • Flutter – 20

Mosey

  • CDD – 10
  • HB Squats – 15 (Crowd Pleaser)
  • Box Cutter – 20

Mosey to Pull-Up Bars,  Partner up

Partner 1 – 2 Pull-up Burpees
Partner 2 – Run the hill
Repeat 5 times

NMM:

Ring Of Fire Site Q request a verse that speaks to the Q.  Today mine was Ephesians 4:14-16, specifically focusing on how we are all fitted together for building up the body.  Seek to “know your role” and contribute where Sky Q has you.  You’ll make a bigger impact if you are working for his glory and not your own.

Finished with COT, Praise-o-rama.

Read your newsletter.

Honor to Serve.

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Finding Cindy

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The cars really poured in this morning….

25 PAX Present

Changed my plans a bit….Modify as necessary, right?

Warm-up
SSH in cadence….had to part the waters for River Rat’s arrival
Burpees in cadence. I think we hit 18
Imperial Walkers in cadence 15ish

Brisk Mosey to the Church of God

COP
SSH
Hillbilly Walkers
Some Yoga
Mountain Climbers
Slow Count Merkins (always a crowd pleaser)
A few burpees in cadence

Mosey through all the brick stairs at the Church of God
Plank it up in First Baptist Parking Lot
Some More Yoga (squats)

Thang:
Bear Crawl with additive Merkins at each parking line
1-2-3-4-5-6 (total 21)
distance – a long way to bear crawl
Al Gore
Cossack Squats

Brisk Mosey up to the Rug factory

COP:
More Yoga? Yep
33 Monkey Humpers in cadence (nobody liked this)
Some burpees in cadence

Brisk Mosey to Sisk Memorial Parking Lot to find Cinder Blocks
(There’s a reason it’s called Block Party)
Thang:- divided into groups of 3
– Three Stations: Manmakers, plank, run to bottom of Massey hill and back
Had time for everyone to do one rotation (probably 15-20ish manmakers)

7 Additional Burpees in cadence
11 Bomb Jacks

Mosey with the blocks back to COT

NMM:

Quote for the day from Thoreau’s Journal August 5 1891 ““The question is not what you look at, but what you see.”

A word on today’s naming: the Q takes responsibility for the outcome. That was me today. On naming an FNG, I went with “Dude Wipes” as a suggestion thrown out. Not the worst name, but was not right for this FNG.

It didn’t feel right. I did a poor job reading his body language. I should have vetoed it. Not my best moment as Q. We’ll rename this FNG.

When we’re on Q, we are charged to take responsibility. In this moment, I accepted responsibility for the outcome of the naming. In the future, I’ll take responsibility fearlessly when convicted. Even (especially?) when that conviction appears as a still small voice. If that means going against the flow of the PAX, so be it. After all, that’s a leader’s job: influencing movement towards advantage. Sometimes we gotta row upstream. I should have rowed harder today, and that’s on nobody but me.

Besides, none of the PAX wanted to do that many burpees or monkey humpers anyway. So if I go with a name they’re not happy with, it’s just more of the same from the 1st F side of the morning.

Welcome – unnamed FNG, It’ll be good to post with you again soon.
Welcome – Barrel Age, I think you brought out a lot of PAX to support you today!

Prayers for the kids, teachers, and parents of the FMSD as they plan for a return to school 5 days a week at all levels.

—
Band Camp Dismissed

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4

We’ll Drive Home Backwards

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9 Men showed up at The Pit for a Kettlebell Workout from a Runner (not a professional).  YHC made a commitment to less than a mile of total distance.  Fortunately Odometer Fraud (look it up) works for the workout as well.

Here’s what we did:

COP – SSH, Windmills, IW, MNC

Paula Abdul

Carry the bell 2 lines forward, 1 line back, set of KB exercises, Repeat till end of lot

  • 20 Swings (160)
  • 15 Goblet Squats (90)
  • Interlude – KB Bear Crawl the Line
  • 10 Curls 5 Ea. Arm (60)
  • 10 Overhead Press (60)
  • 2 Man Makers alternating arms on the Merkin (12)

Mosey back for COT

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Uncomfortable

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7 PAX for the Gears Edition of Tune Up Tuesdays at Block Party.  We kept it nice and simple, but simple doesn’t mean easy.

The Thang:

No warm up, STL style.

Launched down White, around Kanawah, and down Massey at a sub-8 pace.  3 Pain Stations on the route:

  • Little Ceasers
  • Wolfe Funeral Home
  • Sisk Memorial

10-20-30 Merkins-Dry Docks-Mountain Climbers

Headed up Springs Street and took a right on Confederate (5 Burpees OYO for the 6) to the intersection with Monroe White.  Next routine was a variation on Burp-Back Mountain.

  • Ran up to Fort Mill Town Hall Parking Lot, 5 Burpees, then back down the hill and
  • Ran up to the other Hilltop at Williamson and Watson, 5 Burpees

Repeat 6 times total (3 per side).

Meet at the FMCOG lot for some COP while waiting for the 6.  Proceeded to Nur back lot, then some lateral shuffles across the lot.  Ran back up Academy to the Shovel Flag for some Mary before closing out in COT.

NMM

Band Camp especially enjoyed Burp Back mountain… enough said.

3.8 Miles covered, proof here

 

Read your newsletter.

Honor to Serve.

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Double Trouble At The Hive

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It was a dark and rainy morning… but that didn’t stop six Pax from getting up and after it at The Hive.

This workout is called Double Trouble and was named that before we lost our Metro brother of the same name, but this workout is done in his honor and memory.  Great high impact man who we just lost due to Covid.

The workout goes like this.  Each round of two exercises you complete 10 reps then 15 round two, 20 round three.

The exercises are:

Kettlebell swings
Shoulder shrugs

Goblet squats
Flutters

Curls
Merkins

Tricep extensions
Squats

Sumo squats (what more squats?!)
LBCs

Skull crushers
Rosalitas

Dead lift
Calf raise

Lawnmower
American hammer

Romanian dead lift
Dips

The mission of F3 is to plant, grown and serve small workout groups for the invigoration of mail community leadership.

I hope this one was a challenge and it was great to see Geronimo again, who we thought was leaving town already but has s reprieve.

Hope you have a great weekend and hopefully you enjoyed all the squats.

Thrill is gone!

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