Tag: Band Camp

Shovel Flag Handoff at The Hive

Leave a comment

Double 5 (10) PAX gathered at the hive for a Shovel Flag handoff!

After a quick disclaimer, YHC took the helm with a short mosey around the parking lot.

COP – Warmup:
Side Straddle Hop (SSH)
Imperial Walkers
Hillbilly Walkers
SSH
Mountain Climbers
Peter Parkers
SSH
Merkins
Down dog – Up dog

Knowing I had limited time, I moved to a thang that doesn’t have to be complex to be difficult and doesn’t need much instruction:

20 KB Swings
Run the length of the parking lot
We repeated that about 3xs
40 KB Swings (to get to 100)
Solo Tesh to a 10 count x3 on each arm

Plank up – NMM:
Ego….My ego gets in the way in many aspects of my life. I enjoy being a Site-Q; it feeds my ego. But part of leadership is training someone else to take over and being willing to step out of the way. It helps to give the shovel flag away to a real HIM. I’m excited Uhaul and for the future of #TheHive. It is an honor to have carried the flag!

-Band Camp

Since Band Camp was already handing over the keys to The Hive party bus he figured he might as well split the bill on the workout as well…
The PAX began by strolling over to the dance floor while your’s truly queued up today’s play list… a veritable smorgasbord of both kinds of workout music, Country and Western, with a serious Oklahoma flavor…
1. Against the Grain – Garth Brooks
2. Standing Outside the Fire – Garth Brooks
3. Mr. Right – Garth Brooks (anyone sensing a pattern? Fish Sticks did…)
4. Much Too Young (To Feel this Damn Old) – Garth Brooks
5. Two of a Kind, Working on a Full House – Garth Brooks
6. Ain’t Goin’ Down (‘Til the Sun Comes Up) – Garth Brooks
7. It’s Midnight Cinderella – Garth Brooks
8. Everybody Hurts – R.E.M. (hey, a tradition is a tradition)These amazing tunes were the backdrop for some serious UHaul lamination potpourri from previous Q’s… As always, we partnered up, even in the absence of Partner Work, and one HIM accelerated and worked the count while the other just accelerated…
1. Hammer Curls x25 while the partner did Shoulder Taps
2. Standing Shoulder Press x20 while the partner said Hello to Dolly or Cut Boxes
3. Upright Rows x20 while the partner burned through some Low Slow Squats
4. Laying Chest Press x25 while the parter worked through Sumo Deadlifts (finishing with an upright row always makes it feel better)
5. Skull Crushers x25 while the partner felt déjà vu-ish while doing more Low Slow Squats
6. Kettle Bell Swings x20 while the partner felt déjà vu all over again while doing Air Dramas, which are really just Low Slow Squats with a Calf Raise at the end
7. Laying Press (amazingly similar to the Laying Chest Press) x20 while the partner got a fresh start with no Squats but American Hammers instead Upon finishing the substantive part of the workout PAX returned to COT for 3 minutes of ab work while listening to the dulcet tones of Michael Stipe and his colleagues from REM.

-Uhaul (4th Site-Q at the Hive)
 

TClap |
4

Snake Bite At Snake Pit

Leave a comment

Five years ago my mom passed away after six months of hell, dealing with kidney failure and all that entails.  She had mental health issues, that meant she had to take some strong medicines that basically eventually killed her kidneys.  Ironically my mom retired as a kidney dialysis nurse.

So with today’s anniversary coming up, I thought it was a good opportunity to remember mom, and talk about mental health.  I shared some facts, and the facts decided our numbers for each exercises after COP.

Mom was a huge fan of Elvis and Ricky Nelson. Facts about the two artists:

Elvis – Born 1935
Elvis – Death at age 42
Elvis – 33 #1 singles
Ricky Nelson – Born 1940
Ricky Nelson – Death at age 45
Ricky Nelson – 14 top 10 singles

35 – KB swings
42 – goblet squats
33 – curls
40 – skull (Helmet) crushers (face for radio)
45 – flutters
14 – Turkish getups (pax favorite)

A few facts about my Mom’s life:

Mom – Born 1945  Death – 2014
Mom – Married 49 years to my father
Mom – 69 years old at death

49 – American hammers
14 – cleans
49 – merkins
69 – flutters  

Then we went on to some facts about suicide and mental health among men:

20 US veterans commit suicide daily.
77% of deaths in the US by suicide are male.
10% of men experience depression and anxiety.
Only 36% of psychological referrals are for men.

20 – Lawnmowers
77 – Rosa Litas
10 – Burpees
36 – LBCs

Finally some lighter facts, about Christmas and New Year’s Eve:

14 days till Christmas
The Twelve Days of Christmas starts on Christmas, not before.
The Twelve Days of Christmas ends 1/5/2020.
12/31 – In the Catholic faith, NYE is the Feast of Pope Sylvester.

I had the pax pick an exercise for the above numbers.  There was much rejoicing.

And we were done!

Thanks 3D for rearranging some schedules to allow me to Q today. Thanks to Bird Cage for all the whining.  Love you brother! Just payback for the Coors Light board of pain!

Brothers your presence today is testimony of what F3 can do.  Five years ago I found out about Mom’s passing about 2:00 am and didn’t make it back to bed that night.  So I posted at Peak 51 in Area 51 (South Charlotte) and was glad I did.  I needed the pax to be around me and pray for me and our family.

Your continued prayers for my father who is 78 and plugging right along are appreciated.  He definitely misses Mom.

Remember: Leave no man behind, but leave no man where you find him.

DT out!

 

 

TClap |
5

Bass chasing minnows

Leave a comment

11 PAX were challenged with the mission to avoid being caught by the bass.  Pretty much accomplished by all who attended.  A special shout out to a couple of first posters to the pond Barry Manilow and Anchorman.  Nice work pushing yourselves.

We started out with the Pledge of Allegiance something that is always a humbling experience for me.  A brief warmup with SSH, Windmills, Imperial Walkers and Merkins.  Instructions to the route were not well received since YHC could remember the street names so we just took off.

I took a few minutes to figure it out after the fact.  Run up Main Street to Hwy. 160 Turn Right to our first stop at the Methodist Church Parking lot.  We did 3 exercises 25 reps of Merkins, Mtn. Climbers and Shoulder taps.  Back to running turning right on Monroe White Street.  Going past FBC and then the COG turned right on Watson street stopping at the old Springs parking lot for 2nd round of exercises.  Off to the parking lot by the Southern Sugar (did you know they are closed?).  Shouldn’t have moved Q source.  Just sayin.  Repeat the round with exercise being squats, lunges and calf raises 25 reps.  One final lap with LBC’s and flutters.  Back to COT.

Nice work by the PAX.  Thanks for the opportunity Longshanks.

 

TClap |
6

Preparation at the Armory

Leave a comment

19 PAX at The Armory

Workout is pretty clear from the outline I think.

We ran a bit in between the reps for the Thang…..at an allegedly fast pace….pretty sure it was slow on the Fish Sticks scale. Also we did 60 SSH….a real crowd pleaser. Alternating between Mtn Climbers and a Yoga sequence over and over and over was also “well” received.

I did use my handy cheat codes on my forearms to keep myself on task. It’s cheaper than buying one of those quarterback play-caller wrist bands like OldBay has, but decidedly less cool. Forgot what DD (Downdog) stood….But on a Mosey Shady reminded me; at which point, I was glad for his assistance and that we’d already done that sequence in the warmup.

Mary to close out:
– Windshield Wipers
– Flutters
– restarted the Thang from 5 reps and built up (crowd pleaser) got to 10
– Pigeon Lunge

COT

NMM:
Advent is about Preparation. How are we preparing ourselves daily to handle our Jester(s) beyond just fitness?

Thanks to JWOWW for the invitation to Q. Great to have such a group of HIM present.

Band Camp Dismissed

TClap |
4

Inertia at The Ballroom

Leave a comment

19 PAX at The Ballroom

Above is the insight into my mind……

Here’s a more legible list of what we did:
Mosey in a circle to catch Renaissance
– SSH – used to count the PAX present….
– IW x a few
– HW x the same amount
– Peter Parker until dissent
– Down Dog – Up Dog
– Shoulder Tap until dissent

Mosey to basketball court
– Toy Solders a sufficient distance to garner griping about this being a “Moderate” workout
– Butt Kickers
– Side Shuffles

Mosey down the hill
Split into 3 groups to do a Leg-O-Rama (one PAX does the reps, other PAX hold the pose until all have completed the reps)
– Squats
– Calf Raises
– Monkey Humpers
– 5 reps
– Run up the hill do 10 reps of each
– Run down do 15 reps of each

Mosey to Basketball court
– some burpees in cadence
– a round of Howling Monkeys to 10

Mosey back
– did some step ups when YHC found a plethora of benches

COT

NMM:
How often do we let the inertia of what we are or have been prevent us from realizing our potential?

Thanks to Manziel for the opportunity to lead
Band Camp dismissed.
 

TClap |
2

Snake Pit – Quarter Pounders w/ Cheese

Leave a comment

After rescheduling this too many times due to conflicts, able to finally Q at this fine establishment. Special guest Partnerwork who’s kind of a big deal showed up. Gave the obligatory disclosure and we were off.

To get the blood flowing, began with a kettle bell mosey down to the lower entrance of the football field.

Warm up IN cadence:

  • SSH
  • IWs – little extra practice nice before to avoid repeating the epic failure from my Block Party Q
  • Cherry Pickers
  • Mtn. Climbers
  • Low Country Crab – found this one in the Exicon
  • Freddie Mercury

Quick recovery and Partnerwork opened the gates with the keys to the castle. Questions about a random tire placed by gate arose but was ignored.

The Thang

Line up at the goal line to explain the objective. Carry your kettlebell every 10 yards and execute number of corresponding reps to the end zone. Cyclops pointed out this is a reverse pyramid.

  • 10 – Man Makers
  • 20 – KB Swings
  • 30 – Gobblet Squats
  • 40 – Curls
  • 50 – Tricep Extensions
  • Repeat past the 50 to end zone

Checking time, needed to call a few audibles.

  • Grabbed some wall and proceeded with dirty hookups in  cadence x 30.
  • Jack Webbs (1×4 to 5×20)
  • Shoulder Taps x 30

Lined up on goal line for next field round.

Quarter Pounder

  • 10 KB swings to start, run to following yard markers, execute corresponding reps and run back backwards to start w/ 10 KB swings before running to next marker.
    • 25 yards – Merkins
    • 50 yards – American Hammers
    • 75 yards – Mountain Climbers
    • 100 yards – Calf Raises

With time running out, decided to head back to COT but with a bonus. Inspired by Geronimo’s Q at Laces In,  decided we should Indian run with our kettle bells with leader also carrying tire. It was met with enthusiasm.

Reached COT with a few minutes to spare, MARY Ab workouts in cadence until time.

Announcements: Thanksgiving convergence, Christmas party

Prayers/Praises: health, unspokens, upcoming travel

Thanks to Partnerwork for the field access , 3D for the opportunity, and the wisdom of other PAX  for this junior Q.

TClap |
10

On Frozen Pond

Leave a comment

I arrived a little before 5am to prepare for my Q since it was my first at the Minnow Pond.  As it got closer to 5:10 am, I was worried I would be running solo since no one was around and the temperature was below 30 degrees.  I was thinking about what I would write for the backblast..Lost fish at Minnow Pond, Finding Nemo, Frozen Fishstick.  No need to worry, soon there were several cars pulling into the parking lot.  Now I just needed to focus on the Q.

Due to the cold weather, short disclaimer and no warm-ups.  The six of us ran a one mile warm up around the neighborhood surrounding Walter Elisha Park.  We stopped in the parking lot for the next portion of the workout.

I designed a mini cross country course (a bit over a half a mile) in honor of the Fort Mill XC team reaching the State Finals this weekend.  Sharkbait, my 2.0, is part of the team.  I mentioned how proud it is to see your children reach milestones and accomplishments.  A year ago, it was alot different story.  My son struggled and had lots of excuses for why he was not performing at his potential.  I tried my best to balance being supportive and tough love.  He had to be responsible for taking ownership of his training if he wanted to get better.  This summer, he trained almost everyday with some of the top runners in the area.  The hot summer heat and even the rain did not stop him.  The results were great, he started every varsity race this year and had a 5K PR last week of 17:20.

My reason for mentioning this is obvious I am proud of my son, but also the old adage is true.  You have to work for the things you want.  The easy example is posting to workouts in the gloom, the more frequently you do it, the better you will be physically.  It works the same way with our relationships (M and 2.0s).  Put the time in and its almost guaranteed to be positive.

Ok, back to the workout.  Each lap began with 10 leg lunges, 10 monkey humpers, and 10 calf raises.

Half mile XC course:  Run up to the top of the hill beside the soccer field, lap around the parking lot, down Self Street to the corner of the park, back down to the WEP parking lot.

Reverse direction each time.

We each did this course 3 to 4 times before we headed back.  Before COT, we ran over to the staircase across the street and did a few sets are stair repeats.

Great job by everyone today!

We keep Kenyan and his family in our prayers during this difficult time.

 

 

 

 

TClap |
4
Leave a comment

WOW!!! 26 for the Ballroom.  25 BCers and 1 IR’d walker.

Workout – Blast from the Past.

 

As if last week’s focus on 70 TV themes wasn’t enough, YHC went in for a return to the early exercon with BLIMPS.

The workout –

Brief warm up of 20 SSH, 10 Windmills and a run around the school to the far side and the “wall.”   At said wall, the PAX executed a round of wall sits whilst the PAX from each end executed two burpess and we worked our way inward.  Followed by BTW.

Afterwards we ran to the field with one lap around the track and divided into four teams at the goal line.  For the remainder of our time here we did four rounds, maybe five, of BLIMPS.  Every 10 yards the pax moved themselves by running, bear crawling, broad jumping and duck walking after the BLIMP was finished the pax ran to the opposite end zone.  What are BLIMPS?

  • Burpees 5
  • Lunges 20
  • Imperial Walkers 15
  • Merkins 20
  • Plankjack 25
  • Squats 30

What was the moleskin?  There wasn’t one . . . YHC was so taken by the 26 pax at at AO he couldn’t think.  However, if there is one it should be this – men, savor every moment with you children if you have them.  Do not complain.  It is amazing and the time is so short when they are little that you cannot comprehend it until they are older.  SAVOR IT!!

TClap |
3

2019 Q4 PFT at The Coop

Leave a comment

Here are the results of the 2019 Q4 PFT

1 Minute of pull ups, sit ups, push ups and a 1 mile run

Results from Today.  No order.  Bold are the top numbers for a sections.

 

Results from this year.  Order is how many PFT’s posted.  Bold are leaders.

 

TClap |
2
Leave a comment

Band Camp-Slash CO-Q

Slash on Q:

9 pax showed up on an unseasonably warm, late October morning at Block Party looking for some solid acceleration. After a quick disclaimer it was time to mozy, so mozy we did! Our destination was a bit farther than many probably anticipated, but they survived! We headed to Church of God (COG) just past the police station and apparently I though it was smart to circle up in a four way stop? After some brief confusion my CO-Q quickly spoke up and said :maybe we can use the lovely flat parking lot that’s 13 feet away? So we did and we began to delve into my portion of the workout. After 2 impressive and in perfect form side-straddle-hops we started the routine. I wanted all PAX to have a say in what we did so each man took their turn running up a hill and upon his return he would then call a workout and lead in cadence while the next man took his turn running. We were able to go one full round and then it was BC time! We did a bear crawl over to the staircase where our next HIM took over!

The thang:
Mozy to COG
2 side-straddle-hop

Merkins
flutters
Windmill
Moroccan
Freddie
6 count plank jacks
Monkey humpers
Baby arm circles (forward and reverse)
LBC’s

Band Camp on Q

COP

Front Scales and Back Scales (warrior 3)
https://www.crossfit.com/essentials/front-scales-progression
https://www.yogajournal.com/poses/warrior-iii-pose

Went around the group holding each pose for 20-30 count.
Challenging everyone’s balance

Thang:
2 30lb kettlebells were strategically pre-placed by my co-Q and I prior to the workout

Each PAX performed a kettlebell complex
– burpee over the bells
– two arm bent over row
– kettlebell clean
– squat and press (thurster)
– rinse and repeat

(probably easier to see than read: https://www.instagram.com/p/B2zrBV6FWgu/?utm_source=ig_web_button_share_sheet)

While one PAX performed the complex the rest of the PAX went up & down the large staircase, did two merkins, and then returned via the large staircase.

This took a while, and then we moseyed back.

COT

NMM:

The workout today challenged our balance and everyone shared the load. It would have been a TALL order to do all those hill runs individually or all that kettlebell complex for 20min straight. Sometimes when we’re off balance, we need help carrying the load. Along with that, we should also notice when those around of us are off balance and help them carry their load.

An honor to lead and share the Q with a HIM I respect so much.

-Band Camp dismissed.

TClap |
1