Tag: Band Camp

Preparation at the Armory

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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

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Inertia at The Ballroom

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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.
 

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Snake Pit – Quarter Pounders w/ Cheese

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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.

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On Frozen Pond

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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.

 

 

 

 

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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!!

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2019 Q4 PFT at The Coop

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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.

 

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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.

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Ohhh Milk!

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The gloom was upon us as we watched our former brothers @F3_Polaroid and @birdcage_f3 ran away out of unadulterated fear and loathing to find a safer path known as Whites Road…

A custom playlist was created for this one, along with fully laminated and Snake Pit logo’d work out stations, as per usual for a UHaul led workout.

The PAX arrived once again to the rockish crooning of Bob Seger’s Like a Rock to put us in the mood for strong, unbothered by responsibility, handsome younger versions of ourselves that probably never existed outside of our own Sad Clown younger selves, but I digress…

Warm ups were had by all while Maroon 5 played us a Wake Up Call so we could limber up for the pain stations which would be 3 in number to allow for a rotational situation…  Two groups of 3 and one group of  2 would cycle through…

Station

  1. Standing Shoulder Press x20 while others executed Hello Dolly or Box Cutters, switch, repeat… White and Nerdy – Weird Al
  2. Kettle Bell Swings x25 while others executed Air Dramas until their legs or sphincter gave out, switch, repeat…  All Summer Long – Kidd Rock
  3. Hammer Curls x25 while others pretended to do as many Shoulder Taps as possible, switch, repeat…  Jump – Van Halen
  4. That anger management candidate Malcolm showed up again to chase PAX around while they tried peacefully to carry their bell above their head…
  5. Skull Crushers x25 while others whose sphincters had recovered did Low Slow Squats, switch, repeat…  Fat Bottomed Girls – Queen
  6. The UHaul in cadence x10 while others executed copious numbers of Plank Jacks, switch, repeat…  Down Under – Men At Work
  7. Laying Press x20 while others hammered out American Hammers until their abs twitched, switch, repeat… You Shook Me All Night Long – AC/DC
  8. Malcolm shows up again…
  9. PAX are freed to choose their next exercise and all merely move to the next station as they would have if they were not freed…  Shut Up and Drive – Rihanna which I believe I skipped to get to I Want You to Want Me – Letters to Cleo
  10. PAX collected for Laying Chest Press x25 and Sumo Deadlifts in an alternating fashion while Rodney Atkins reminded us that If You’re Going Through Hell you should just keep on going because you might get out before the Devil knows you’re there…  It didn’t work, the rinse/repeat cycle was fully engaged and no one escaped…
  11. As has become the tradition at UHaul led workouts, the PAX gathered for 5 minutes of Mary while R.E.M. drove home the point that Everybody Hurts and it doesn’t stop until 0600.

Name O Rama included a strange outburst from @hunteregnor that you should watch…

Announcements, Praises and Prayers were shared by all…

https://twitter.com/F3_UHaul/status/1186954000463212544?s=20

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Music, Lamination and a Chainsaw at the Armory

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Second Q in 48 Hours for a limpy YHC…

While the PAX mingle and stretch we are serenaded by the smooth stylings of Bob Seger reminding us of his time being Like a Rock.  Standard warm up situation began with Huey Lewis singing about his desire for a new drug, leading to some pain stations with partner work…

Stations

  1. Skull Crushers x20 while partner bangs out as many Box Cutters as possible, switch, repeat…  Wake Up Call – Maroon 5
  2. Kettle Bell Swings x20 while partner bangs out as many Air Dramas as possible, switch, repeat…  All Summer Long – Kidd Rock
  3. Curls x20 while partner bangs out as many Shoulder Taps as possible, switch, repeat…               If You’re Going Through Hell… – Rodney Atkins
  4. Quick wander with bells overhead while Malcolm solves problems with his chainsaw
  5. Overhead Press x20 while partner bangs out as many Sumo Deadlifts as possible, switch, repeat…  Jump – Van Halen
  6. The UHaul x10 while partner gets in as many Peter Parkers as possible, switch, repeat…          Fat Bottomed Girls – Queen
  7. Laying Press x20 while partner hammers out American Hammers, switch, repeat…                          You Shook Me All Night Long – AC/DC
  8. More wanderings while evading Malcolm and his chainsaw
  9. Upright Rows x20 while partner maxes out on Low Slow Squats, switch, repeat…                            Down Under – Men at Work
  10. Rinse Repeat stations
    1. Crazy Little Thing Called Love – Queen
    2. Shut Up and Drive – Rihanna
    3. Malcolm chases us back to COT
  11. 5 minutes of Mary while R.E.M. reminds us that Everybody Hurts
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Nine at the Hive

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Nine at the Hive

Today marked the introduction of lamination at The Hive with the crew once again counting on a partner with station work to #Accelerate.

Began with the standard warm up situations while Welcome to the Jungle’s melodic tunes played…

Station work began with the following exercises…

  1. Skull Crushers x20 while partner executed as many Box Cutters as possible, switch, repeat… (Wake Up Call – Maroon 5)
  2. Kettle bell swings x20 while partner executed as many Air Dramas as possible, switch, repeat… (All Summer Long – Kidd Rock)
  3. Curls x20 while partner executed as many Plank Shoulder Taps as possible, switch, repeat… (Jump – Van Halen)
  4. Break to walk with bell over head while Malcolm chased all PAX with a chainsaw…
  5. Overhead Press x20 while partner executed as many Sumo Deadlifts as possible, switch, repeat…  (Golden Years – David Bowie)
  6. “Out & Up” x20 (most modified to 10) while partner executed as many Plank Cross Unders as possible, switch, repeat… (Crazy Little Thing Called Love – Queen)
  7. Laying Press x20 while partner executed as many American Hammers as possible, switch, repeat… (You Shook Me All Night Long – AC/DC)
  8. That darn Malcolm showed up again…
  9. Upright Rows x20 while partner executed as many Low Slow Squats as possible, switch, repeat… (Fat Bottomed Girls – Queen)
  10. Rinse and repeat while the following played
    1. Down Under – Men at Work
    2. I Want You to Want Me – Letters to Cleo
    3. One last chase back to COT by Malcolm
  11. Finish with 5 minutes of Mary while R.E.M. serenaded us with Everybody Hurts…
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