Tag: Band Camp

Man In The Mirror…at the Minnow Pond

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Differences between this version of Minnow Pond and the last time I Q’d the MP:
1. Societal tension coming from years of oppression and ignorance.
2. The disgusting humidity
3. PAX age range: 14-57

One of these, we discussed & analyzed.
One of these, we suffered through.
One of these, we appreciate.

For the first time in I don’t know how long, there were 0 PAX for extra credit BUT (anything before the but doesn’t matter) we had 11 of us post for the Pledge of Allegiance to our great Nation at 0514. A brief disclaimer followed by a very brief warm-up mosey followed by a very, very brief round of Windmills  led us into the substantive portion of the post.
With the Nation (and world) now (and always, really), we need to address our own personal sins and shortcomings before looking elsewhere. We have to own it rather than saying it is due to someone or something else. Specific to our present tensions onset by centuries of racial injustice, what have I turned a blind eye to, or what have I tolerated? In other words, we need to have a Michael Jackson moment by taking a look at the Man In The Mirror.

As he sings in that song,
“I’m starting with the man in the mirror
I’m asking him to change his ways
And no message could have been any clearer
If you want to make the world a better place
Take a look at yourself and then make a change.”

http://https://www.youtube.com/watch?v=Zqe5NP86OCc

A key component to addressing these ignorance’s and learning is to put yourself into challenging 1:1 conversations. In the spirit of the 1:1, we’d be doing 1.1mi loops with 3 stops along each loop.

The loop had us run up Massey to the gas station for stop 1. R/T onto Harris then R/T McCammon then into the Founders bank lot for stop 2. R/T Clebourne then R/T Main St then back to the AO parking lot for stop 3.

At each stop:
10 Mak Tar Jai’s
10 Inch Worms
10 Toe Touches
10 Mountain Merkins (4ct Moutain Climber + 1 Merkin)

After completing the first lap, I realized the rep count was a bit too aggressive. So, we cut it from 10 to 5 and I think everyone was able to complete at least 2 laps.  Had I talked a bit less in the beginning, we might’ve even gotten to a full 3 laps.

Back at COT, we talked about the topic a bit more, shared some announcements and offered prayers & praises. Great start to the day with brothers to my left & right.

Maximus

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20 at The Snake Pit

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OMG Becky, am I at the correct AO? That was my thought when I pulled up at 5:11am and saw 15+ dudes waiting in the parking lot. The power of location! The Snake Pit doesn’t get much love way out at CRHS. I was honored to lead 19 others in a kettlebell workout. Here’s what we did:
1 Curl (each side)
1 Tricep Extension
1 Chest Press
1 Big Boy w/ Press
1 Goblet Squat
1 KB Side Bend
1 Bentover Row (each side)
1 KB Swing

Longshanks came running through with a super bright headlamp.

Round 2 was the same set with an added rep, so 2 of each. 3 of each in Round 3. 4 of each in Round 4. 5 of each in Round 5….we did 12 Rounds and got swole! It wasn’t too shabby the first few rounds but after round 5 the groaning and complaining started. Music to a Q’s ears! After 12 Rounds we circled up for 20 Flutters in cadence and 10 Box Cutters in cadence. 6 o’clock happened.

We heard about Park and School AO’s opening soon.
We heard about an upcoming Convergence.
We prayed for Tinsel’s son.
We prayed for the end of the school year.
We praised Sky Q for life and the ability to workout in His presence.

Site Q’s…please schedule me.

The Thang

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Well Played Sir! Snake Pit Gets Thrilled

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So two days in a row the weather man said DON’T GO TO F3!!!  OK, he didn’t say that, but two days in a row the weather app said it was going to rain and two days in a row it didn’t.  Thankfully I posted both days.

One of those days was today and it was my Q at Snake Pit.

I borrowed a Q of mine and we talked a bit about mental health and also my mom who passed away due to prolonged medications taken because of her mental health.  So the numbers are based off facts about my mom and mental health.  And the thang went like this:

Some of my mom’s favorite singers were Elvis and Ricky Nelson:

Elvis – Born 1935 – Died Age 42 – 33 #1 singles
Ricky Nelson – Born 1940 – Died Age 45 – 14 Top 10’s

35 kettlebell swings
42 goblet squats
33 curls
40 skull crushers
45 flutters
14 Turkish getups (fan favorite)

Round 2

Mom – Born 1945 – Died 2014 – Married 49 years – 69 years old at time of passing

45 American hammers
14 cleans
49 merkins
69 flutters

Round 3

20 veterans commit suicide daily
77% of deaths by suicide are male
10% of men experience depression and anxiety (reported)
33% of those men see help

20 lawn mowers
77 rosa litas
10 burpees
36 LBCs

We got through the three rounds then started back and got about half way through again.

Thanks for coming out despite the threat of rain and for following along.  I’m guessing that Dr. Band Camp didn’t get his doctorate in math.  Just a guess.

Thanks for the opportunity to lead 3D and love to you all.

The Thrill is gone!

 

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Is it the Humidity or is the Workout Challenging?

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5 PAX at the Forest Hill temporary location for the traditional Friday kettlebell #TheHive.

Kept it simple this morning:
Warm up
– SSH x20
– IW x10
– HW x10
– Yoga
– run a lap

Every Minute on the Minute (EMOM):
1st minute: 20 Kettlebell Swings
2nd minute: 10 burpees
20 minutes
Total: 200 KB Swings, 100 burpees

Run a lap

Had planned an AMRAP, but felt more like keeping the PAX together and unified. It is good to be together. We did all these in cadence:
– 15 Mountain Climbers (30 total)
– 30 Goblet Squats
– 10 Overhead Press (5 each arm)
– 5 burpees (in cadence: 6-count)
We finished 3 rounds, which was just enough to reach 500 burpees collectively (made up for some missing burpees from earlier)
Added 9 snatches each arm

Brief message on how we pass along our programing to our kids…for good or bad. Reprogramming has to happen on ourselves first.

Announcements the second iteration of the Hive on Saturdays at Domtar tomorrow. 6:30 boot camp start.

Prayers for 3Ds family traveling
Prayers for patience

-Band Camp dismissed

 

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ESSO encourages the PAX to pick their poison and then share it with others, not like the Rona though, that would be bad…

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Esso brought back the poison picking to the PAX… He encouraged PAX participation, but then flipped us and had us painfully reminded that we each have our burden to bear, but we were also pointed toward the lesson that our brothers in the gloom are there to help carry the load and 3 is better than 1.  Excellent leadership professor…

 

IMG_0828

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Armory 5.11.2020

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YHC was excited to lead on a cool, crisp morning. Was given the pass by the M to post after an 0200 feeding, so needless to say sleep was not an abundant resource leading up to this. 

Many familiar faces were seen prior to start – notables being Wegmans, Repeat, and Sugar Daddy (who brought an FNG!). Though chilly, the gloom was warm and fuzzy at the start of this beat down.

0515 struck. Disclaimer. Go time. 

Mosey out to far end of lot, drop bells on one end of the lot
Grab every other parking spot

COP
5 Burpees OYO
11xSSH
Mosey to next row of spots
11xLow Slow Squat
Mosey to next row
11xTappy Taps
Mosey to next row 
11xMerkins
Mosey to next row 
11xMoroccan Night Clubs
Mosey back to Bells
5 Burpees OYO

WEINKE
Five Rows of Spots
11 Reps Each Stop

Method of Travel
Lunge walk to each row

Row 1
Halos
Kid Launch

Row 2
One Legged RDL both sides

Row 3
Tricep Extensions
Curls

Row 4
Goblet Squats
Cossack Squats

Row 5
Burpee Snatch

OH carry back to start, Rinse & Repeat

We completed two rounds and headed back to COT for some Mary

Mary
Kettlebell Core Work
American Hammers x 20
In & Outs x 10
Flutters w/press x 20
Hello Dolly w/extended hold x 10
Six Inch Hold w/Bell x 1 min
Low Plank Hold x 1 min
WWI Sit Ups x 10

Rounded out with 8 burpees per PAX to reach 40/ea. 

NMM

While holding our low plank YHC talked about anxiety and hurry and how we as men aren’t made to have larger to do lists than we can handle. We aren’t made to be busier than life itself – even though it is touted as a sign of success in today’s hustle world. YHC mentioned Gods peace and how we should each take a moment today to let ourselves feel Gods presence and shut everything else off. A few verses were discussed. The second was spoken to the group but the first is also tantamount to the message.

“Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.”
‭‭John‬ ‭14:27‬ ‭

“Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

Philippians 4:6-7

Prayers/Praises

Baby Wegmans is 2 months! Pray Wegs & M can keep him alive further.

YHC’s 2.3 is putting on weight and feeding better this week due to lactation strategy and bottle feedings.

UHAUL is going to satisfy all of his M’s desires via Honey Do List (#HIM) this week. 

Announcements

Alcatraz is BACK! Follow up on Slack for more details.

 

Thanks JWOWW for the tap to lead. Excited to get back into the swing of things and see more of my brothers in the gloom. Welcome FNG Scalp!

Punch List out. 

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Snake Pit in Quarantine

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Warmup:
Short mosey
10 SSH
10 Mountain Climbers (slow count)
10 Parker Peters
10 Peter Parkers
Honeymooner–>DownDog
10 SSH
10 Imperial Walkers
10 Hillbilly Walkers
Short mosey

The Thang: alternating with Kettlebell Swings

20 Merkins
10 KB Swings
20 Merkins
15 KB Swings
20 Merkins
20 KB Swings
20 Merkins
25 KB Swings
Short mosey

20 Goblet Squats
10 KB Swings
20 Goblet Squats
15 KB Swings
20 Goblet Squats
20 KB Swings
20 Goblet Squats
25 KB Swings
Short mosey

20 Flutters w/ bell in the air held
10 KB Swings
20 Flutters w/ press
15 KB Swings
20 Flutters w/ bell in the air held
20 KB Swings
20 Flutters w/ press
25 KB Swings
Short mosey

20 Cossack Squats
10 KB Swings
20 Cossack Squats – with bell
15 KB Swings
20 Cossack Squats
20 KB Swings
20 Cossack Squats – with bell
25 KB Swings

Final round to get to 100 of each exercise and 300 swings
20 Merkins
20 Goblet Squats
20 Flutters – bells in the air
20 Cossack Squats – w/ bell
20 Kettle Bell Swings

Add 20 burpees for @Slash at the end…..Ain’t nothin’ to it, but to do it.

PAX all worked in isolation today and at different times of day. I’m glad I got this in before the sun came up. It brings on a sweat. Motivation in isolation will dip before the 3rd, 4th, or final round…but knowing other PAX in the Fort were getting after it, kept me focused.

Stay safe during the COVID-19 outbreak. And do your part to slow the spread.

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Red Barchetta – test drive

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In recognition of Tesh accepting the EPRI Technology Transfer Award, YHC wanted to call 45 min of hand stands…..but YHC is still working on 15 seconds of headstanding so……..here we go.

Warm Up:

Mosey
Windmill x10
SSH x25
Hold Plank
Mountain Climber x20
Shoulder Tap x20
Hooneymooner–>Downdog combination (not enough)

Mosey
IW x20
HW x20

Thang:

Mosey towards the bus route hill

Electric
Elevens – Burpees – Gorilla Squats

Electric Power
Bear Crawl up the dirty hill. Backdraft was wearing new shoes, sorry. People’s Chair for a word of the year sharing time.

Electric Power Research
Red Barchetta – Designed to get the heart rate up, much like the song by Rush of the same name.
100 Yard Dash–>100 SSHs, run back to start point to plank/wait for six;
75 yard dash–>75 mountain climbers, run back to start point to plank/wait for six;
50 yard dash–>50 LBCs, run back to start point to plank/wait for six;
25 yard dash–>25 Merkins, run back to start point to plank/wait for six;
10 yard dash–>10 burpees, run back to start point and plank/wait for six.

Electric Power Research Institute
Imperial Squat Walker – Cruel cousin of the Imperial Walker. This 4-count exercise starts with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow. We did these till 0600. Backdraft was a fan.

NMM:

The honor that Tesh is getting is from the EPRI folks a BFD. But Tesh isn’t one to “toot his own horn.” (No pun intended. I realize that’s what I do for a living.) Personally, I am not always comfortable sharing my accomplishments. Partly because I want to do even better and more; so I feel like my “accomplishments” are inadequate compared to my goals. Partly because I don’t like to feel like I’m bragging. And in part because I’ve seen folks work as hard as me and not have the same success; it feel dishonest to claim sole responsibility. So I want to draw attention to this accomplishment because Tesh deserves it, and I know he won’t draw attention to himself.

Where in your life can you draw attention to someone (2.0, M, blade, etc.) that deserves recognition but doesn’t toot their own horn? Where are you overlooking someone because they’re not shouting their merits in your face? (If you need help, consider all the unnoticed work your M does at their gig or at home….. Or perhaps the amount of times your 2.0 hasn’t brought home a poor report card…..)

Announcements:

Rooster 2/29
Yeti 3/7
Doty Run 3/14

Prayers:

Cash – surgery today
Chicken Wing – hip replacement

An honor to lead, thanks Hardwood for the call.

-Band Camp dismissed

 

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Happy Valentine’s Day, Happy Birthday, Birdcage is Bad at Math…

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Well, there were a few things we knew and one thing we learned on this cool Friday morning.  First, it was Valentine’s Day and many PAX were trying to get some last minute swollness.  Second, it was Birdcage’s birthday and even though it was his special day, he wanted to spend it leading HIM in a local high school parking lot.  Finally, we learned that Birdcage is not good at Maths.  The other thing that he struggles with is BackBlasts, but for now we will set that aside…

Upon arriving PAX were treated to a warm up which included the tried and tested, moseying, side straddle hops, windmills, etc.  The warmup may have included none of these, but it was so forgettable that I have already forgotten…

It was at this point that the PAX were introduced to some of the worst math of all time as Birdcage led all to a parking spot that would serve as the starting point for the morning’s supply of heavy lifting.  “We will do one tricep extension in the first spot, two in the second, three in the third, etcetera until we get to the end,” Birdcage said enthusiastically.  “Are you aware of exponentials and how many we will ultimately do,” asked many self interested PAX.  The mumble chatter would be strong with this group…

Omaha was called by parking spot 21…  That was how the morning progressed, and in all honesty, it was refreshing to see Birdcage get worn out by some strong mumble chatter and much weeping and gnashing of teeth.

In the end all were recipients of some solid face kicks and pain implementation before a jovial name o’ rama and an enthusiastic rendition of Happy Birthday…

https://twitter.com/f3_uhaul/status/1228283967914303490?s=21

 

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4 Corner Crusher

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YHC had the privilege to cross the river and Q for 11 at Minnow Pond. Conditions were stellar: 67 and dry. Here’s what we did:

The Thang

Run to First Baptist (.3 miles)

  • 4 Corners
    • 10 Burpees at each Corner                           (40 Burpees)
    • 20 Merkins at each Corner                           (80 Merkins)
    • 30 Shoulder Taps at each Corner              (120 Shoulder Taps)
    • 40 Squats at each Corner                           (160 Squats)
    • 50 SSHs at each Corner                               (200 SSHs)
    • 40 MNCs at each Corner                             (160 MNCs)
    • 30 LBCs at each Corner                               (120 LBCs)
    • 20 Seal Jacks at each Corner                      (80 Seal Jacks)
    • 10 Burpees at each Corner (2.2 miles)     (40 Burpees)
  • Return to Veterans Park (.3 miles)
  • Circle the lot twice (.2 miles)

Total Miles (3.0)

NMM

Thanks for the opportunity to Q today, Longshanks. I wanted to mix up the run this morning by adding the element of a full-body beatdown. As you can see above, we did some work. I also wanted to keep us in the parking lot as a reminder that we should always have eyes on our brothers. Though we have varying fitness levels and some guys got to the next station before others, its a reminder that we are all living life in different phases. Some guys have already been where you are now. Other guys are stepping into a phase where you are currently. Just the same as a workout, we should always look out for the guys ahead and behind us. Call the guy you haven’t seen in a while. Reach out to the guy that seems a little down. We are called to be our brother’s keeper. If he falls down, we are to help him up.

Let’s take care of each other. Let’s be intentional.

Aye!

Italian Job

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