Tag: Band Camp

Running, Hills, Sand Bags…Complete

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No glitz, just guts. (Similar to the writing of this BB.) That’s all we needed today to get some mileage, some drill bits, some hills and a couple of sand bag exercises. Now for the evidence it actually happened this morning at Block Party:

Long mosey to the Massey St hill and back to the upper corner of WEP.

Warm Up exercises consisting of things like Wind Mills, Squats, Merkins and Mountain Climbers

Explanation of the Drill Bit Tour: The path around WEP has these white posts. In our world, we call them Drill Bits and at each of of these Drill Bits, you’ll perform the following exercises:

20 American Hammers (20 ea side)

10 Lunges (10 ea side)

20 Dips

We then made our way to the base of the big grass hill for an explanation of the first sand bag exercise:

With your partner, you will suitcase carry either the 80lb or 60lb sand bag up to the top of the hill and back down. While the partner teams are waiting for their turn on the bag, the PAX did:

10 Burpees, 20 Jump Squats, 30 4-ct Flutters

The next sand bag exercise was for you and your partner to bear crawl-drag the bag out to a tree about 20yds away. Meanwhile, the PAX did the following:

10 Flying Squirrels, 10 Peter Parkers, 10 Parker Peters

Then, as a group, we NUR’d up the hill and Jogged down the hill for 4mins.

COT.

Maximus

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Don’t poke the Q

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Cars pulling in right up to the starting time.
Disclaimer and intro.
Mosey with dynamic stretching along the way.
Circle up for some warmup and a small sample of Broga.
Back to kettle bells
Did the following exercises 3 sets of each 10-15 reps each set followed by an ab exercise.
Every three exercises we would mosey and do 10 burpees ( this quieted down most poking of the Q.)
Goblet squats, figure 8s, KB Swings, single arm rows, shoulder presses, single arm curls, clean and jerk, and reverse lunges.
COT
announcements- invergence and convergence
Prayers- Airborne son leaving for US Army boot camp. God Love the USA.
Trucker- learning everyday lessons on raising kids and being a good father.
All the kids going back to school today.

Also had a good reminder and to just love your kids and not worry about always if their the top or best at something. Just show them you love them.

Backdraft out.

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Field of muggy dreams

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12 boot campers in total for a humid, gloomy morning.

Warm Up
Mosey run
SSH (IC 13x)
Windmill (IC 13x)
Imperial Walker (IC 13x)
Low Slow Squats (IC13x)
Merkins (IC 13X)
Peter Parker (IC 13x)
Plank stretches
Downward dog
Honeymooner

Thang 1: Field of Dreams (modified)
Count off by fours. 1’s to first base, 2’s to second base, 3’s to third base, 4’s to home plate.
Home plate: do 15 burpees then run to first base.
First base: do AMRAP of: Monkey humpers until relieved by home plate group
Second base: do AMRAP of: Incline Merkins until relieved
Third base: do AMRAP: LBC until relieved.
Repeat, and on subsequent “runs”do these:
First base: Imp walkers, Squats,
Second base: dips, step ups
Third base: Flutters, Mtn climbers,
We got two complete runs in.

Thang 2:
Merkins (IC 13X)
Sally routine, doing Leg lifts (two ruckers joined in for this)

Fini, COT

This was my 45th birthday and the first time I got to do a true birthday Q.  Truly a blessing to have another year in the books.  Looking forward to another year to try raise my family as God would have us to do.  AMDG!

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Should I see stars in the daylight

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As new pain was looming in the air, there was a quiet murmur across the 15 PAX.  Shady jumped in to provide the quick disclaimer, was on point of the 1st half of fun, and began the mosey over to the path where a drill bit warm-up ensued.  Drill bit warm-up included: SSH, merkins, squats (ghost bit got some love), windmills (with some cherry pickers), then finally toy soldiers with stretching and skipped the last drill bit (I just realized this!!)

Ran over to the small wall parking lot where we lined up to attempt sets of 10, then 9, then 8…you get it.  At the bottom we did side squat into a 180 jump side squat = 1 rep (so we did this 10x), then ran and jumped over the small brick wall where we did 10 each leg jumping lunges.  Then back down over the wall for 9, back up for 9….  We made it to about 3 before time expired for round 2.  Shady ran the PAX back to the WEP parking lot, down the back path as if you were going to Harris Street park, then stopped in front of the dreaded monster grassy hill.

A short message from Shady consisted of: do the difficult thing, push the extra 1 degree or percent for the next 30 min.  Yes it will be hard, but…get….over….it.  Then turned it over to Gandalf!

Gandalf loved the hill so much we stayed there where at the top and bottom we did the following:

  • 5 burpees
  • 10 Russian Twists + the 5 burpees
  • 15 merkins + 10 + 5…
  • 20 flutters + 15 + 10 + 5
  • 25 (I think we made it this far but here’s where I’m drawing a blank from exhaustion)

Once Gandalf had enough fun here, he took us to the playground where we partnered up and 1 partner plank walked around the playground while the other partner did 5 pull ups.  Then swap until we made it around the playground.  THEN we lined up across the field for a quick 100-200 yard jailbreak where we were lucky enough to do 30 wide arm merkins.  Since the bell had sounded, we made our way back to COT.

COT took over for the normal counting, name-o-rama, announcements, and prayers and praises.  Enjoyed getting better with everyone and special thanks to Slash for the invite and special pairing of Shady / Gandalf!

Shady

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The Armory Anniversary

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10 PAX showed up for my one year anniversary of F3.  I appreciate all of the PAX who have pushed me and motivated me over the past year!

We started out with some routine exercises:

  • SSH
  • LS Squats
  • Windmill
  • Cherry Picker
  • MNC
  • Arm Circles
  • Peter Parker
  • Parker Peter
  • Down Dog
  • Honey Mooner

After the warm up we got into the first routine:

6 exercises, 10 reps, times 10 sets – Pretty sure this was 100 each

  • Kettle Bell Swings
  • Goblet Squats
  • Curls
  • Bear Crawl 10 yards
  • 10 Merkins
  • Crawl Bear back 10 yards

I realized we forgot to mosey so we did a quick lap when all PAX were finished

Second routine:

4 exercises, 8 reps, times 8 sets

  • Clean and press
  • Tricep Extension
  • Squat and Press
  • American Hammers
  • Run a figure 8 around two light poles

We and about two minutes left over for some Flutters and Protractors.

Pretty much some standard announcements.

Prayers for Routers M who is having surgery this week.  Prayers for Cyclops Dad who is having some back pain.  Prayers for parents and children as we wind down summer vacation.

Thank you to JWOW for inviting me to lead, timing was good for the missing the DH beat down at the Honey Badger!

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The Hive: Move to Gain

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We had real men of genius show up at The Hive today. It was cooler temps and we took advantage of them. 12 of us decided to pick things up and put them down and get better this Friday morn.

FNG brought in by 3D kept up nicely and we had Lone-star, guest of U Haul’s from TX visiting The Hive. Very much appreciated!

The Thang:

Disclaimer and Welcome

Mosey to light poles for dynamic warm up

  1. SSHs
  2. Carolina Dry Docks
  3. Imperial Walkers
  4. Squats
  5. Moracan Night Clubs
  6. Butt Kickers
  7. High Knees
  8. Shuffle L/R

Grab our bells and mosey to far side of lot

3 Rows of exercises

1st Round = 15 Reps, 2nd = 10 reps 3rd round 5 reps for each row of movements

  • Kettle-bell swing
  • Single & 10 double
  • Two arm bent row
  • Figure eight
  • Goblet squats
  • Upright row
  • Dips

 

  • Lunge press
  • Sumo upright row
  • Curls L/R
  • American Hammer
  • Bench press L/R
  • Plank Rows L/R
  • Tri Extension

 

  • Flutters
  • Hello dolly’s
  • Freddy’s
  • Deadlift
  • Sidestep upright row
  • Kettlebell Merkins

Wrapped up with a thought about we have to move in order to gain. We need to get up and post if we want to get fit. We have to go to work and get a pay check…….the same is true for our relationships. We have to engage in order to grow and get closer to another……M’s 2.0s and Sky Q. Take the steps necessary to gain more in those relationships and don’t wait to the lows of life and the valleys to tell them you love them.

Thanks for the Q Band Camp……always honored to lead!

Cake Boss

 

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Red Bird flies in from Morocco

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15 PAX gathered for a VQ from Red Bird…it was also his second post (he was an FNG a year ago and lives/works/serves in Morocco). Red Bird took the warmup; YHC handled the thang.

Being Red Bird’s first Q and only his second post, the PAX did significantly more reps of some exercises than typical….Imperial Walkers past 25 get a little more taxing than expected.

Warm Up – Red Bird

SSH x 26
IW x 28
HW x 24
Al Gore + Moroccan Night Club x29
Windmill x 23 (yes…you read that right..these will get to ya)
Downdog –> Updog
Merkins x 10
Al Gore + Moroccan Night Club x27

Mosey slowly around parking lot – burpee at each light pole

The Thang – Band Camp

Circle up
PAX is shooting for 225 PAX through the course of the workout. The American-style school where Red Bird works has 225 students.

25 KB Swings
10 Single-arm squat % press, right
25 KB Swings
*At this point, Tesh corrected my form on the swings–my back was curving too much. Always grateful for correction offered up, whether it’s the form on an exercise or my behavior. We need to get our egos out of the way when correction takes place. Personally, YHC would much rather be corrected in front of 14 PAX than hurt my back and be on IR for 14 weeks.
10 Single-arm squat % press, left
25 KB Swings
10 Single-arm squat % press, right
25 KB Swings
10 Single-arm squat % press, left

5 Burpees
5 Manmakers
4 Burpees
4 Manmakers
Total of 9 each. Only .09% of the population in Morocco is Christian.

Mosey over to concrete pad outside of the gym area.

Downdog –> right leg high, bend knee/open hip
Repeat on left side

Wall Sit
3 Burpees down the line from each side
BTTW
10 Merkins (upside down against the wall)

25 KB Swings
10 Thrusters
25 KB Swings
10 Thrusters
25 KB Swings
10 Thrusters
25 KB Swings
Seated Forward Bend
25 KB Swings

There was some debate over the math, but YHC is pretty sure we got to 225…..possibly a little more….

NMM:

Band Camp:
Great to share the gloom with Red Bird, a HIM living out his faith. His life demonstrates so much of Q-Source quadrant 2 in tact: Impact, Influence, Missionality, Targeting…“If you want to learn how to run faster, just find a faster man. And chase him until you catch him.” If you want to learn how to accelerate your 3rd F, just find a man moving through his faith ahead of you. And chase him until you catch him.

Sidenote:
As you read Red Bird’s words remember, Red Bird has only posted twice. However, he has clearly dug into the F3 lexicon and ethos. Great to see the support that F3 can provide even removed from the proximity of other HIM. I also read this in light of how I saw him respond to his call. Leaving a comfortable job in a place he knew with his family (including his two small girls) to head to a much less welcoming environment…T-Claps to him on continuing to do what he and his M knew they should do.

Red Bird:
It’s difficult to do what you know you should do. Getting up at 4:45am to post, being patient with your wife even if she’s not patient with you, putting in the extra unpaid that is sometimes required at work to do your best. That’s why we revere the HIM – he does what is necessary to do what is good for Group Advantage. Especially in the USA, where it’s in our national collective DNA to honor the disruptors that came before us to create this great nation.

In Eastern cultures, though, the disruptor is not revered. He is a problem. He is going against what centuries of lived experience have proven to be ideal. For a man to disrupt the Status Quo, he could lose everything – the support of his family, the respect of his wife and kids, his job, everything. For a man in an Eastern culture to break out of Disadvantage, he must be 100% certain that the Advantage is worth it, because there is no going back. Most likely, will be alone in his pursuits.

Remember that the Group Advantage is worth the Course of Action. Be 100% certain. Be thankful for the support in F3N, and pray that your brothers will not leave you alone in your pursuits.

—
Band Camp dismissed

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Baby Shark do do do do do do…..

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Today we had 13 show on a very hot Monday!

After a disclaimer and a short mozy all pax gathered for a short warmup which consisted of 10 merkins, side straddle hops, and imperial walkers. We then grabbed our bells and sort of slowzied to another part of the parking lot to begin our routine. I instructed the men to partner up and I then handed out prewritten sheets of paper with two kettle workouts and one regular exercise written on each. I felt like it was a good day for music so I added roughly 10 songs (Rock N Roll) and each set of partners did the workout from each page for the entirety of the song. I assigned how many of each workout to do and after you finished your assigned number you would switch the exercise. After the song finished the groups would rotate so that all men could complete every exercise. I also randomly added the instrumental version of baby shark onto my music playlist and when that would come on we would sprint the length of the parking lot and return just in time for the song to be over and would resume our regular routine with the next song. I felt like that was a good time to run since nobody wanted to hear that song! I added pistol squats to one sheet of paper and those are quite difficult (unless you’re Tesh) and I don’t think I want to do those again! We stopped about halfway through and I told the pax that I would like for them to take the time this week to compliment folks around them. When you compliment someone, it can really have a profound effect on their day and selfishly it makes you feel good as well so it’s a win win. At around 3 to 6 we took a mozy back to COT where we did a quick mary and then circled up to finish our workout. I did hear some complaining which is always good and it means that the pax is suffering a bit so I felt successful! Big thanks to J-WOW for the opportunity to serve and I look forward to doing it again!

~Slash

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The Armory: 20190617 Circling the Wagons

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14 PAX for a humid day at The Armory. Working hard and starting the week off strong!!

We did a quick warm up and got loose

I showed the PAX my drawings on the ground of my Inner Stick Man and Outter Stick Man, talking about who we are on the inside versus the outside…….and making them one in the same!

Than Thang – do these exercises….most were 20 reps but too lazy to change below…..roll the dice of pain in between each move

10 Kettle bell swing
10  bent row
10 Goblet squats
10 Upright row
10 Lunge press
10 Sumo upright row
10 Curls L/R
10 American Hammer
10 Bench press
10 Plank Rows L/R
10 Tri Extension

10 Flutters
10 Hello dolly’s
10 Freddy’s
10 Deadlift
10 Sidestep upright row
10 Kettlebell Merkins

Line up for suicide runs and then back to COT

Thanks for the Q Jwow!! Awesome time as always!

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4yr Hive-iversary

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12 PAX gathered in the humid pre-rain gloom on Deacon’s 40th Birthday for a workout marking the four years since #TheHive shovel flag was first planted.

With current and former Site Qs on hand, the Q was split 3 ways. YHC took the first 10 and last 5, Tesh and Longshanks had 15 each.

The Thang:

Warmup – Band Camp
– SSH x40
– Windmill x10 (slowcount)
– Mountain Climbers x10 (sloooowcount)
– Parker Peter x10
– Peter Parker x10

Bro-ga sequence
– Honeymooner
– Down Dog
– Right leg high
– Right foot between hands
– Move right hand inside right foot
– Push right knee out further to the right
– come down to elbows and hold
– Return to high plank
– repeat on left side

Kettlebell flow
– Deadlift
– Goblet squat
– Right lunge
– Left lunge

Handoff to Tesh:

Single arm overhead press
– start with bell up
– come down on a 3 count
– press up and count the rep
– 10 each arm

Partner up – try to find similar bell size
Stand about 40 yards apart
One partner does 10 KB Swings, other 10 snatches (5 each arm)
When finished with your reps, put your belly down on the ground
Your partner will either be down on the ground or finishing up. If they’re down, both of you pop up and sprint to change places. If they’re finishing up their reps, wait for them to finish and their belly to hit the ground, then pop up and sprint to change places.
Continue for 7 minutes.

Double arm tricep extension
– start up
– come down on a 3 count
– press up and count the rep
– 10 reps

Handoff to Longshanks

Ladder:
– 5 manmakers
– 10 deadlifts
– 15 goblet squats
– 20 curls (10/side)
– 25 big boy sit-ups with bell
– Run to the end of the parking lot and back
Rinse and Repeat 3 times

Back to YHC for some core (flutters w/ bell, american hammers, and Deacon called some leg raises) a message on Kennedy’s “We choose to go to the moon” speech. https://youtu.be/kwFvJog2dMw?t=19

“We choose to go to the Moon in this decade and do the other things, not because they are easy, but because they are hard; because that goal will serve to organize and measure the best of our energies and skills, because that challenge is one that we are willing to accept, one we are unwilling to postpone, and one we intend to win, and the others, too.”

That we choose to do the hard things because they are hard. (Here’s a personal list for me. 1st F: posting in the gloom to increasingly challenging workouts; 2nd F: reaching out to a PAX I don’t know well, but know is struggling; 3rd F: praying aloud with my wife/discussing my faith with someone whose beliefs I don’t know.) Because that difficulty measures us. It forces us to organize our energies to accomplish the challenge.

Grateful for the opportunity to serve as Site Q and to strive to be better among men that inspire me to keep going.

– Band Camp dismissed

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