Tag: Band Camp

Q-School at The Hive

Leave a comment

13 in the gloom for a KB edition of Q school. We split the Q four ways with all #TheHive Site-Qs.

Uhaul
there was dynamic stretching… And there was a playlist

Longshanks
***(cickets)***

Tesh
Core: Instruction on how to perform a more effective Peter Parker that stretches your hips and taxes your core.

Your core muscles are exercised to a greater extent when combined in a muscle chain with whole body movements or statics. Asymmetric lifts require you to maintain a solid core in order to maintain control through the movement. PSA, don’t do targeted ab exercises then full body movements. If your abs are tired, your body will recruit other muscles to compensate, and injuries are much more likely to happen.

Next is Jack Webbs but with 1 Snatch x 2 Overhead Squats (per arm) up to 5.

Break after sets 2 and 4:
1st break: Plank exercises, southern gentlemen (single arm merkin if you got it), northern aggressor (single arm merkin). Typewriter merkins.
2nd break: Hammer toe – In plank with feet shoulder width apart, draw a box with your right foot, tapping each corner (up, out, down, back) 4count x10 each leg

Last is the single leg deadlift. Remember, left leg is more balanced to hold the weight in your left hand.

Include some balance exercises in a workout to improve the performance of your central nervous system. It will also help you recruit more muscle cells when you want to go heavy…

Band Camp
Advisory about Kettlebell workouts.
Guys choose to show up to a KB AO for lots of reasons. Be mindful of these reasons when planning a workout. Often PAX wanting less mileage (injury, heavy running that week, etc.) will choose a KB AO. If you integrate running, choose a lap or area that is easy to modify. If you do a lap, it’s simple enough for PAX modify by cutting the lap short or altering the route.

We did a lap around the parking lot stopping in on the 3rd turn.

Suggestion about planning a message into the way you structure the workout. Being ready for the unexpected, like thinking there will be a continued plank exercise but the Q says follow me and gets up running backward the loop you started.

Some talk of counting in cadence and the procedure

  • Next exercise is:
  • Exercise positions–>MOVE
  • In cadence
  • EXERCISE
  • 1, 2, 3, __

Scalp has never Qed (the man is super-fit…Site Qs get this guy on the schedule!). He came in and called some merkins.

Some manmakers to finish out

Discussion of Qing with an FNG present and how the naming works. Sometimes naming is a huge part of what helps a guy come back or prevents him from ever posting again. It isn’t often about the name itself, but the process. Be willing to lean on the guy who EHed a FNG before COT about name ideas.

Post-workout:

Slapshot got his Laces In shovel flag back in a burpee race with Tesh, himself, and YHC.
Tesh uses a modified wide-leg burpee which may cause the Louisville PAX some grief, but he is undeniable in speed and determination. Shady-level “fun” was had!

Thanks to Esso for stringing this Q-school together.

-Band Camp dismissed

TClap |
4

Kenyan’s request

Leave a comment

7 PAX at the JOC. Having not Qed at this AO nor much experience with the PAX that posted here, YHC had a few different ideas to push the PAX present without leaving anyone behind. Thanks to JWOWW for crossing the bridge with me. Here’s what we did:

Short Mosey to the soccer field parking lot

Warm Up
Windmill
1 burpee
SSH
2 burpees
Some Yoga
3 burpees
Mountain Climber
4 burpees
Moroccan Night Club
5 burpees

Mosey towards the BMX track

PAX hold plank while each individual takes a turn running up the stairs and back down

Mosey towards the RV parking lot at the far edge there are 8 lights
Lunge walk to the end adding 1 merkin at each light (36 total merkins)
Bear crawl back adding 1 CDD at each light (36 total CDD)
Did some arm circles to loosen back up
(side note: this would be Shady-level “fun” one row in….where there are significantly more lights)

Mosey back towards the BMX track and found some wall

Peoples Chair while PAX went down the line with 5 burpees each
– Kenyan said “finally some leg work”
Balls to the wall
– 5 merkins in cadence
– 5 shoulder taps in cadence

To honor Kenyan’s request for leg work we moseyed to the parking lot entrance and did a set of 11s
1 lunge (each leg) at the bottom
run to the top
10 jump squats
continued until
10 lunges at the bottom
1 jump squat at the top

Got to COT with a min remaining. Because F3 is a group of leaders not a group with a leader, YHC nominated Cliffhanger to call an exercise. He called big boy situps till 0600

An honor to lead.

-Band Camp dismissed

TClap |
1

DIY DORA + Hill Repeats

Leave a comment

This was YHC’s second Q at MP – and what a joy it was. I scanned through all *cough* ten *cough* of the back blasts to ensure the weinke was worth the price of admission.

As the HIM rolled in, the clock struck 0513 and we headed to the flag to say the pledge of allegiance. 

0514: Disclaimer, quick run down of the warm up lap and a hint at the plan for the day. 

And we’re off.

.55 mile loop at a 6:45 pace up Main St, left on Clebourne, left on 160, back to the gravel lot for a quick few movements.

 

Dynamic Warm Up

Karaoke in Gravel Lot, facing 160 out and back

Side Shuffle in Gravel Lot, facing 160 out and back

Butt Kickers

Circled up for Wind Mills in the paved lot.

It was at this moment that the bat flippers thought I wouldn’t get the required mileage due to the stop for the wind mills. I enjoyed their words and snickered on the inside as we prepped to head out.

 

Weinke

The weinke was to be simple, but effective; a DIY DORA, if you will.

Start at the base of Massey St and mosey up to the end of the Sisk Memorial Church Parking Lot

Upon arriving at the end of the lot each PAX was to do the following:

10 Merkins

20 Squats

30 LBCs

Mosey back down the hill, rinse and repeat ten times to total 100-200-300.

After that first lap, it got awfully quiet. As we passed each other, like ships in the night, each PAX put in the work necessary to conquer “Hill One.” Esso did give me a good laugh. At one point he and I passed and he whispered “I hate you right now.” 100% worth it.

Fish Sticks, Long Duck, Maximus, and Gears led the pack as the rest of us hobbled behind. I am sad to say that nobody completed the full 10 rounds, though a few hard hitters made it 9. 

As quickly as it started, it ended, and we ran back to COT across 160. 3.9 miles total.

 

Naked Man Moleskine

This weinke, again, was simple yet effective. YHC has been attending Sweep The Leg and the hills have been my downfall. My goal today was to target a weakness and attack it, in the hopes to become better. That is the life we as leaders must live, or else we will become stagnant and fail. 

We should have this perspective with our faith as well. I think of Paul’s words in 1 Corinthians 9:26-27.

26 Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. 27 No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.

This is the way we must live out our faith. For if we run aimlessly and without plan, the enemy will overtake us. Take some time today to focus on your current path and what trajectory you are on – intentional or unintentional. 

 

Thanks, Shanks, for the fun times today.

Punch List out. 

TClap |
7

Simple inconveniences

Leave a comment

18 PAX gathered in for The Bubble amidst humid conditions outside a mushroom pool.

Warm-up:
SSH x51
1 Burpee
Windmill x10
2 Burpees
Merkin x10
3 Burpees
Lap
Karaoke
Some yoga
4 Burpees

The Thang:
Run 1 mile to Alison Park
Al Gore to Monkey Humpers facing Sutton Rd multiple times to keep together-ish

6 Exercises for 12-reps (all in cadence):
Merkin
Low Slow Squat
Alternating Lunge
Mountain Climber
Peter Parker
Burpee

Rinse and repeat total of 144 (a gross) of reps

Run 1 mile back.
Stopping for some monkey humpers along the way to keep the group together-ish.

NMM:

There’s a lot of turmoil going on in the world. Americans (in general) have largely been spared inconveniences since WWII (maybe gas shortages in the 1970s?). In many cities, we’re being asked or required to wear masks to quell the rampant spread of COVID-19. For almost all of us, this is an inconvenience. But luckily it is only an inconvenience.

Today’s workout was certainly not convenient, with the exception of the location for some PAX. We recognize how simple workouts in the humidity makes us better. YHC is officially exhorting us to be leaders and do the inconvenient things like wearing a mask for our community’s health.

Side note:

As an FM local, I remember when Baxter was a cow pasture. Traffic is worse in town, but so much about Fort Mill is better because of the folks who moved here. I appreciate what y’all bring to our town. It is great to post with PAX from all over who are working to make themselves and our shared community better. T-Claps to y’all.

What I learned:

At The Bubble, 10 PAX doubled down posting twice today. YHC tried to keep the warm-up close for those PAX arriving late. My advice to future Qs is: DO NOT plank up in the parking lot until 6:20 or so. Unless you want to raise your heart rate from fear rather than mountain climbers as a vehicle whips into the parking lot you’re lying down in…. My mistake. Won’t happen again.

COT

Prayers:
Bonsai
Cash

—
Band Camp dismissed

TClap |
3

More Bear Crawling than necessary

Leave a comment

The Ranch

Mosey got out of the gate.
Plank up wait for 6
Mosey some more

Warmup
Some Yoga
Merkins
Mountain Climbers
Peter Parker’s
Shoulder Tap

Mosey
SSH
More Yoga
Sasquatch joined in

Mosey some more
Was thinking of sprints, but it was too wet for safety on that….so we did the Thighmaster (split squats)

Mosey back toward COT
Bearpees up to 10 burpees and 40 single count bear crawls
(1 burpee, 4 count bear crawl; 2:8, etc.)

Mosey back to the lap
Some balancing scales
Thighmaster again
One lap around the elementary school drop off area and back to COT

Howling Monkeys till 6am

NMM:
Been thinking about what followers learn when they see a leader fail and how that leader responds to failure. Does that response show a follower more about a leader’s abilities and dedication than success?

COT

TClap |
1

Bell Danglers

Leave a comment

Fourteen/Fifteen bell slingers decided to make the hard decision and accelerate their Wednesday morning. A disclaimer was made and we were off. We slowseyed over to the front of the school with the bells for a traveling warm up.

  •  10 side straddle hops than a mosey
  • 10 windmills than a mosey
  • 10 merkins than a mosey
  • Toy Soldiers
  • Karaokes

The Thang:

Dora is her name. Pain is her game.

Partner #1 – 100 KB Swing, 200 Bent Over Rows, 300 Merkins

Partner #2 – Run up to the top of the hill by the high school entrance sign and do 5 burpees.

When partner #2 gets back switch assignments.

After the pain was fully unleashed, we slowseyed back down the hill near COT for thang part 2.

The Thang 2:

Bear crawl with bell two parking spots and do 3 man makers. Went halfway across the parking lot and there was a half time performance.

Half Time: 10 snatches sprint across the parking lot and back. 10 KB swings sprint across the parking lot and back to your bell.

Half time was over and back to the rest of the scheduled program. Continue to bear crawl across the rest of the parking lot while doing 3 man makers every two parking spaces.

Back to COT for 30 seconds of LBC’s at Santini’s request.

Announcements, prayers & praises.

Thanks for the opportunity 3D.

-JWOW

TClap |
2

Fish Sticks’ Kryptonite

Leave a comment

The last Laces In at it’s quarantined location of Empire Pizza met in the muggy gloom.

WarmUp
– SSH
– MC
– Moroccan Night Club
– Some Yoga
– Shoulder Taps
– Merkins

Moseyed towards Persis parking lot:
11s with burpees & jump squats
mode of transportation: bear crawl

Mosey behind the Empire Pizza strip mall. YHC set up some cones prior to the workout

Red Barchetta
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.

Mosey back to COT:

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

The Imperial Squat Walker is a crowd pleaser to close out a workout….#not

COT
-Band Camp dismissed

TClap |
2