Tag: Bandcamp

Gettin’ Lazy

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11 PAX showed up for this block party

Disclaimer then mosey to the front of the WEP amphitheater for a warmup

SSH, Windmills, IW, MNCs, Merkins all in cadence although much mumblechatter drowned out the counts

Lots of houses to visit during the block party, better get to it…

 

House #1

It looked like we had a lazy bunch this morning so we went with a Lazy Dora 1 2 3

partner 1 performs exercise while partner 2 “rests”

Merkins – partner 1 – 10 Merkins, partner 2 – “rest” in elbox plank position – swap and repeat until 100 reps complete

LBCs – partner 1 – 20 LBCs, partner 2 – “rest” in laying 10inch leg raise – swap and repeat until 200 reps complete

Squats – Partner 1 – 30 Squats, partner 2 – “rest” in Al Gore – swap and repeat until 300 reps complete

The mumblechatter subsided rather quickly here- like I said, lazy bunch out this morning.  The one comment I did hear had something to do with “I wish we were running”

 

House #2

Ask and you shall receive – Indian Run around WEP loop (x3)

First Loop – last runner drops off and does 5 Merkins then sprints to front of line

Second Loop – last runner drops off and does 5 Squats then sprints to front of line

Third Loop – last runner drops off and does 3 Burpees and then sprints to front of line

 

House #3

Bear Crawl from North Side of field to the Playground (about 2 street blocks)

Jack Webb style progression – 1 Pullup – 4 Monkey Humpers, 2 pullups – 8 MHs, 3 – 12, 4 – 16, 5 -20

 

Running low on time so we moseyed back towards CoT with time for one last stop

House #4

Hill sprint up Massey St

 

Gathered back at CoT right at 0600

 

Appreciate the chance to lead the group, Thanks Kermit

 

 

 

 

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(Pre) Adopt a Highway Beatdown

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16 PAX for The Fort and 6 PAX for Milllkshake on a lovely spring morning

Battlebot started off with disclaimer and straight into warmups in the amphitheater parking lot… first warmup exercise he called was Goofballs, and with that the milllkshake crowd had seen enough and split.

(IC) – Goofballs, Cherry Pickers, Overhead Claps, MNC,  Merkins

We then began a mosey on trail towards Harris Street Park with a pain stations along the way

Station 1: 10 reps – Monkey Humpers, Imperial Walkers, American Hammers

Station 2: 10 reps –  CDD, Peter Parkers, Lunges

 

At Harris Street Park:

use full length of basketball court – Bear crawl to one side, crab walk back

use full length of basketball court – high knees there, duck walk back

10 reps each exercise-

use benches – Bulgarian Split Squat, Incline Merkins, Step Ups, Derkins, Dips

use swingset – pullups

Burpees

Run halfway back up trail towards WEP until you get to the beer bottle, turn around and hit the full circuit again

 

BattleBot handed Q to YHC at about 0658 and we began our mosey back towards WEP – about 3/4 of the way back we stopped for 25 LBCs (IC)

Continued to WEP playground where we partnered up for a DORA – Partner 1 exercises while partner 2 runs from playground to the statue on the hill.

Exercises:

50 reverse pushups on swings (short on swings so a couple groups got to do 50 pullups)

100 hand release merkins

150 squats

 

We finished up the last 7-8 minutes with a HIIT 45Sec ON 15Sec OFF doing the following exercises:

Burpees, Freddy Mercuries, High Knee Taps,  SSH,  In&Outs, Side to Side Squats, Shoulder Taps

 

Congregated back at the parking lot with about 30 seconds to spare and Al Gored to finish at 0730.

 

Got through announcements and started Prayers/Praises before I realized I forgot Name-a-Rama.  Another reminder that I am surely not a professional.

Thanks for the opportunity Grinder

 

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“Twos”day Torture

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9 PAX gathered on a beautiful February morning – a preview of spring that is right around the corner.

Disclaimer and we started to mosey down road towards the entrance when Olaf came trotting out of the woods making it 10 PAX.  Turned around at entrance and did some dynamic warmup on return to parking lot (Toy Soldiers, High Knees, Karaoke).

Maybe it was the weather or maybe it was just Olaf, but the mumblechatter was strong this morning.

 

The first Thang:

10 Minute hardCORE HIIT – 10 Exercises 45 Sec On 15 sec off

SSH

Freddie Mercuries

Standing High Knee Taps

American Hammers

Mountain Climbers

Laying Leg Raises

Plank In and Outs (think flying squirrel – plank jacks)

Plank side to sides (think elbow plank where you alternate rotating and touching each hip to the ground)

Star Crunches (essentially a Dying Cockroach)

Running High Knees

Before the circuit started, I proclaimed this was a core HIIT.  So thank you Bandcamp for letting us know halfway through that we were doing a lot of ab work – very enlightening 😉

 

The next Thang:

“Twos”day Torture – in honor of it being 2-22-22 on a Tuesday

2 stations separated by .2 miles – Station 1 at parking lot where we park, Station 2 at parking lot at entrance

Perform following exercises at Station 1:

2 Mickey Mouse Merkins

22 MNCs while in squat position

22 Lunges (11 each leg)

Run to Station 2 (Plank for the 6)

Perform following exercises at Station 2:

2 Kraken Burpees

22 overhead claps

22 calf raises

Run Back to Station 1 (Plank for the 6)

Rinse/Repeat – we made it through 4 rounds

 

Moseyed back and finished back at COT right on time

 

NMM:  As usual, an honor to lead the Pax.  Naturally, the runs back and forth between stations today evolved into long sprint races and competitions of who could get their heart rate highest.  Not sure there was a clear winner but we all got better together and fought the urge to slow down or cut it short.  Maximus would have agreed that we earned our 1% today –  great work from all the PAX.  Thanks for the opportunity Shower Curtain!

 

-Badlands

 

 

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Bushwood Leg Hangover

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So….  The science says Badlands Q doesn’t bring the best weather.  Dry but cold morning – didn’t catch exact temp but mid 20s at best.  The cold appears to have kept the turnout fairly low across The Fort this morning, but we had 6 strong HIM come to get better at Bushwood.

 

Joint disclaimer with Snake Pit and we moseyed (@7:30 pace – Oops, I was amped I guess) down the backside of the school to a field across from the tennis courts.

 

CoP:

20x SSH (IC)

20x MNC (IC)

20x IW (IC)

10x Merkin (IC)

20x Goofballs (IC)

 

Main Workout:

4 Round OYO circuit utilizing the parking lot and the 4 tiers of stadium seating at the Tennis Courts

Round 1: Run lap around parking lot (0.3mi), 5x Box Jumps at 1st Tier, 5x Bulgarian Split Squats (each leg) at 2nd Tier, 5x Derkins at 3rd Tier, and 5x Step Ups (each leg) at 4th Tier

Round 2: Run lap – 10x reps

Round 3: Run lap – 15x reps

Round 4: Run lap – 20x reps

 

Solid mumblechatter along the way – Work, Covid, Life, etc

 

Calves were feeling neglected so we finished off the Main Workout with about 20x calf raises

 

The Encore:

During the mosey back toward CoT, 10x Diamond Merkins were completed at every light pole we passed to the right of the road and 10x Wide Arm Merkins for each light pole we passed to the left of the road, around 5 light poles each side.  Arrived back to CoT with about 3 minutes left for Mary which included Flutters, Speed Flutters, LBCs, and American Hammers.

Totals for the day include: 2.5 miles, 50 Box Jumps, 50 Bulgarian Split Squats, 50 Derkins, 50 Step Ups, 20 Calf Raises, 20 Merkins, 50 Diamond Merkins, 50 Wide Arm Merkins, 4 Minutes of Ab work @ Mary

Joint Name-o-rama, Announcement, Praises, Prayers with SnakePit…

 

Thanks to L-Train for giving me the opportunity to Q!  Never skip Leg Day fellas!

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Badlands Wet and Wild VQ

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After my first post in late October 2021, I managed a solid 2 months of free-loading.  Then, this morning came time for my VQ…

 

Text Exchange (as sideways rain whipped through the EarthFare parking lot, getting worse by the minute):

05:05 – Badlands – This should be fun.

05:06 – Kermit – This is a little much.

05:07 – Badlands – No lightning at least.

05:07 – Kermit – I don’t know if I’m this hardcore.  But I’ve never had to make this decision.

05:08 – Badlands – This is the worst.  I’ve never been to one that’s got canceled

05:08 – Kermit – This is insane. It’s because of your name.

05:09 – Badlands – It’s gonna break right in time to start.

05:12 – Badlands – Told you.  Skies clearing right in time.

05:12 – Kermit – It’s still raining, just not coming down in sheets now.

 

And with the calming of the rain – 7 PAX exited their vehicles and entered the gloom.

 

Disclaimer and a brief overview of the workout then we were off…

 

Moseyed onto 160 towards Baxter until we found an extra soggy spot ¼ mile in.  We circled up (kind of) and I stumbled through COP as the rain ceased:

20x Goofballs (IC)  *w/BandCamp doing his best to make my life difficult*

15x MNC (IC)

20x IW (IC)

 

Moseyed further down 160 with R/T onto Front St, down to the Berkshire Heights loop.

 

Main Workout:

OYO CCW running of Berkshire Heights loop (~.9 miles) x2 with pain stations at each stop sign (5/loop = 10 total)

10x Merkins

10x Big Boy Situps

10x Squats

 

After second loop, returned to EarthFare parking lot to earn extra credit as temperatures noticeably dipped and winds picked up.

Main Workout Totals:  3 miles, 100 merkins, 100 big boys, and 100 squats.

 

Extra credit back at the parking lot consisted of 4 corners style workout with running in between:

Corner #1 – 10x Left Leg Lunge

Corner #2 – 10x Right Leg Lunge

Corner #3 – 10x Shoulder Taps

Corner #4 – 10x Mountain Climbers

All PAX earned some extra credit on the day – some getting another .5 miles and 30 more reps of each exercise.

 

Name-o-rama, Announcement, Praises, Prayers..

 

As we scattered toward the vehicles, the rain started again…  If you didn’t know, it rarely rains in the Badlands.

 

Thanks to Vuvuzela for the opportunity to lead, and for the conversation while driving to get his spare keys after getting locked out of his vehicle 😉

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9/11 Stair Climb

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Today 10 Pax did the Harder thing and climbed the bleachers at NaFo. The goal was climb the height of the Twin Towers… if we went up and down  the bleachers and all its steps we would have to do it at least 29 times. That would equal the amount of steps the first responders had to climb to help the civilians in the building. We honored all first responders especially PO Mark Ellis TD04 , PO Ramon Suarez TD04 and PO Antonio Rodrigues PAPD.

We started with a warmup of: WINDMILLS, MORROCAN NIGHTCLUBS, SSH and some stretching.

The WOD was the Climb….with 30lb rucks and some sandbags if you felt froggy.

Up and Down the bleachers….. when you hit the bottom you had 9 Merkins and 11 squats waiting for you….. 29 times up amd down with a total of 270 merlins and 360 squats. There was some mumblechatter amongst the Pax  and every man left it out there on the bleachers.

We ended with COT and prayer.

 

 

 

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Cold Bells

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9 men showed up for a cold kettlebell workout this morning at The Armory.  Good news, I planned to divide the group into teams of 3 so it worked out perfectly.  Since 9 / 3 = 3.  🙂

In order to get warm, we took a lap around the parking lot.  Next, we did a few exercises to get ready for the main event (SSHs, Windmills,  Imperial Walkers, Arm Circles, and Plank Stretches).

Next, we moseyed to the main parking lot where we formed teams of three.  Dora theme, exercises were written in chalk 25 yards apart (I didn’t measure it, but it looked close).  Two of the partners began the exercises while the third partner “traveled” to one of the partners.  Once he reached the other partner, they switched out and partner two headed back  to partner one. The mode of transportation was either a lunge walk, overhead bell carry, or the dreaded crab walk.  The exercises at each stop were as follows:

Stop 1

150 KB Swings

225 Curls

300 LBCs

300 Calf Raises

 

Stop 2

225 Squat Thrusters

300 Uptight Rows

300 Flutters

300 Chest Presses

 

The reps were high, but everyone was able to get through most of it.

Great job Everyone!

 

 

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Learning your own limits

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Warmup-

Mosey

In Cadence (SSH, Dry docks, 8 count push up)

The thang- 3 stations A,B,C.  A is approx 25 yards from B, B is approx 50 yards from C

Station A- Bodyweight

10x Hand Release Push ups

10x Bobby Hurley

Transport A to B- (25 yards, Broad jumps)

Station B- 10x Lawnmowers (Left arm), 10x Curls (Left arm)

Transport B to C- (50 yards) Farmers Carry (Left Arm)

Station C- 20x Chest Press, 20x Skull Crushers

Transport: Waiters Carry Back to B (right arm)

Station B- 10x Lawnmowers (right arm), 10x Curls (right arm)

(LEAVE BELL AT B)

Transportation to A: Bear Crawl

10x superman

Repeat 6 total times.  starting each repeat 6 minutes apart (6:00 interval)

Each round should be faster than the prior round, punishment for not “descending” time is 10 man makers at the end of the workout.  Up to 50 man makers available

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Back 9- Fore

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13 was the count for minnow pond.
0514 Pledge and disclaimer
0515 take off to the FM Golf Club. Circle up for instructions.
Back 9 @ tee boxes 10 merkins, 10 squats run cart path to green 10 burpees.
Make way around the back 9. (Dark Helmet complained a lot. reminded him of his and Essos race just a few weeks earlier)
( I love making Dark Helmet complain along with the rest of the PAX) about the 4th hole we made a small adjustment to the burpees 5 at the green. keep merkins and squats the same. once finished give good push to make it back to Veterans Park by 6.
It was a lot of fun. We got better.
Announcements- Fort convergence planned for 11 July location pending. look for coms on opening all sites early June.
prayers- Bandcamps family friends and the loss of a child, JWOWW and the loss of high school friend to Covid. Tinsels son on surgery for elbow injury.
Praise for being able to get out and workout.
Backdraft out.

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Dora Beatdown

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Seven years ago today I retired from the greatest police department in the world the NYCPD and  this morning I stand in the gloom with another great group of men that I had the privilege of leading in a Dora Beatdown and some added exercises that filled in our time at the end.

The brisk morning started with a mousey around the NAFO parking lot. We warmed up with some SSH, Tappy Taps, Windmills and Imperial Walkers.

The Dora consisted of:

100 Merkins

200 BBsitups

300 Squats

after that to fill in the time we did 25 knee ups, 25 flutters, 25 burpees, 25 LBC, 10 gaspumper and we held six inch plank several times to finish our beatdown.

COT followed…..we had 6 Bootcampers and 6 runners that split off after Broga

 

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