Tag: Bandcamp

The 2 Wisemen Visited The Fort

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3D led off with some running and warmup then to the Pike Engineering brick wall for wallsits with arms up, alternating legs and the 5 burpees each HIM starting from the end.  Run to Massey Hill. Jacobs Ladder to 7 with squats at bottom and Merkins at the top.  Several PAX were losing clothing.  3D led mosey back to WEP playground for Q handoff to LTrain.

LTrain
Partner work

5 sets
10 merkins, partner holds plank
250 yard run

5 sets
15 squats, partner holds Al Gore
250 yard run

5 sets
20 big boy situps, partner holds plank
250 yard run

Indian run around WEP (~.5 mile)

End with Mary

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A Copperhead Christmas (5lbs of Gummies too)

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My first time Q’ing and it was a lot of fun (except counting in cadence). A very sincere thanks to the Pax for helping me thru my maiden voyage and braving the weather on a chilly December morning. Happy Holidays to all.

The Snake Pit Parking Lot, Dec 4th 2019

Warm up in Cadence

20 x SSH, 10 x Chain Breakers, 10 x Cherry Pickers, 15 x Mountain Climbers, 10 x Moroccan Nightclubs

12 Days of Christmas (main workout)

Day 1x: Parking Lot Run (on Day 7 switch to Bear Crawls)

Day 2x: Squat Jumps + previous day

Day 3x: Big Boy Sit Ups + previous days

Day 4x: Merkin with hand release + previous days

Day 5x: U-Haul’s + previous days

Day 6x: Leg Flutters + previous days

Day 7x: Freddy Mercury’s (Bicycle Sit-up) + previous days

Day 8x: Bicep Curls + previous days

Day 9x: Skull Crushers or overhead triceps curls + previous days

Day 10x: Apollo Ohno (speed skaters) + previous days

Day 11x: Kettle Bell Swings + previous days

Day 12x: American Hammers + previous days

Burpee Challenge

1x Burpee in 1 minute,  2x Burpees in 1 minute, 3x Burpees in 1 minute, 4x Burpees in 1 minute, 5x Burpees in 1 minute, 6x Burpees in 1 minute, 7x Burpees in 1 minute, 8x Burpees in 1 Minute

Announcements, Prayers and Praises

Circle of Trust

 

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13

What is your Mission?

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Theme  – Do you accept your Mission?  17 HIM came to the Armory to accelerate!  After a short warm up and Mosey to the front of the church, we all took a moment to share our one word for 2019!  The question this morning ” What is your Mission?  Thank you to Bass-0-Matic for sharing  this Bible plan  – I am a Warrior – Part 1  –  A 3 day Plan by Dr. Kim Kimberling.  This was shared with all the Pax : Only a small portion of the “Devotional” but I think it resonated throughout the workout!

What is your mission? Where is God calling you to be a warrior? Are you ready for the battle?  Honestly, the missions are all around us. We live in a culture that fights against God and His purposes every day. Do you have children? Your mission is to instruct them, to lead them, and to protect them. As a husband, your mission is to fight for your marriage in a world that does not value marriage. Your mission as a Christian man is to stand firm for Jesus not wavering in the daily battle. Your mission is to be a man of integrity and honor that stands out from the crowd who is not afraid to stand out. In your workplace, your mission is to not cut corners or to cheat someone or to do whatever it takes to make a buck or two. Your mission is to show Jesus to a world that does not know Him very well, if at all.

Let the Games begin :

Round 1 :    

  10 BigBoys  : 20 Step Ups (10 each leg)   : 30 squats  

Mosey to Next Station – CinderBlocks!

10 Block Swings : 20 Chest Presses : 10 Man Makers 

Round 2 : Mosey Back to Station 1

    10 Curls (each arm) : 20 Rows ( 10 each arm): 30 Dips w Kettlebell

Mosey back to Cinderblocks!

 10 Block Swings : 20 Chest Press : 10 Man Makers

Round 3 : Mosey Back to Station 1

10 Big Boys : 20 Step Ups ( 10 each leg)  : 30 Squats

Mosey back to Cinderblocks!

    10 Block Swings : 20 Chest Press:  10 Man Makers:

Round 4 Mosey Back to Station 1 

10 American Hammers :  20 Kettlebell Swings : 40 (Single Count)

Wrapped up with some Fun : Circled up for a modified Mary – where one Pax gave the group an exercise  – then grabbed 2 Cinderblocks for a quick 100 yd out and back (more like 50yds but 100 sounds better! )while the other Pax battled thru exercise until the Pax came back!  Rinse and repeat our way through the group  : Ran out of time about 1/4 thru this FUN – Headed Back fo COT:  Blessed and Humbled to lead this Morning – Fogerty!

Prayers & Praises were shared!  Each day is a mission and/or a blessing  – How are you going to accept your mission / modify your mission /  or share your mission?  SYITG!

 

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7

Snake Pit – Pick Your Poison

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10 PA

Pick your poison. Name the exercise for the group while you run to said point and back.

Circle up. Now, do your own exercise 100 times. Look to your right, do theirs 50 times. Look left, do theirs 50 times.

Dora. Partner up.  – 100 deadlifts, 200 upright rows, 300 curls

COT

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Halloween Kettlebells at the Hive

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So admittedly this just a tad late but I’m thankful I have both written and video evidence to reference for my first Kettlebell Q at the Hive.

As I recall It was a relatively cool and damp morning for the day after Halloween but 9 sturdy and resilient PAX plus  one FNG braved their (candy) hangovers to partake in an iron pax inspired beat down courtesy of YHC.

A “professional” disclaimer was provided and we took a quick mosey around the parking lot.  Once we completed a lap we circled up and began a quick warm up.

IW x 20
HW x 20
MC x 15
MNCx 20

After the warmup we grabbed our bells and moseyed over to a portion of the parking lot where I had chalked out the next 30 minutes of pain.

The Thang

The bulk of the workout was divided into 3 sets where the Pax would have 10 minutes to get through each set as many times as possible. Each of these sets were inspired by weeks 2-4 of the Ironpax challenge.

Set 1

10 Merkins (5 each side w/bell)
15 Thrusters
20 Curls (10 each side)
25 Goblet Squats
Once through those exercises you would then complete 1 lap around the parking lot.

After 10 minutes were up we moved right into the next stage of pain.

Set 2

10 Lawnmowers (5 each side)
15 Burpee Jumps (Burpee then jump over the bell and do another burpee)
20 Tricep Extensions
25 Chest Presses
30 Flutters with Bell raised
Followed by another Lap

10 more minutes flew by and we didn’t waste anytime moving onto Set 3

Set 3

This set was pick your poison. Meaning that you needed to do the number of reps cumulatively but you got to pick the method of your pain.

50 Merkins OR Squats
Followed by carrying your bell to a predetermined distance and back.
50 Thrusts OR Lunges
Followed by the same bell carrying lap
75 Curls/Extensions/Flutters
Followed by the same bell carrying lap

After the third set was complete we did a 10 count and then finished with thrusts, squats, and….. I think burpees because we had 30 seconds left.

Back at COT we had the privilege of naming a new FNG who happened to be from Chicago. I suggested Windy City but after that was dubbed as “too nice” we settled on Wrigley (he’s a White Sox Fan)

All told it was a great way to work off the 100 Twix I had the night before. Great work by all who showed. Also, big thanks to Bandcamp for the opportunity!!

 

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4

Hive Demented Uno

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UNO was the game with 9 PAX.   Had to amp it up to meet Airborne’s expectations

Each color was an exercise.

Blue ManMaker

Red Louganis (Skullcrusher into Big Boy Situp but keep your arms extended)

Green Curls

Yellow Triceps

The number was the reps. 0 is 10 reps. Play like normal UNO.  Each PAX takes a turn playing a card.  Either match color or number.

SKIP = run a lap

Reverse = Repeat last card

+2 = Pick two of the exercise and do 2 Reps

+4 = 4 Reps of all 4 exercises, then pick a new color

WILD = pick a new color

If you can’t play a card, draw one.  Rule was to do a BombJack for each card you need to draw.

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Block Party Steps and Bits

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8 PAX took the DRP and made their way to WEP for some fun!  During the course of the workout YHC dropped some F3 hacks. Ranged from having a towel and extra shirt in your car for after posting, to being prepared with a Wienke to make writing BackBlasts easier, to giving this thing called F3 away. Disclaimer and we were on our way.

The Thang

Mosey to side parking lot for COP

SSH X 30, Merkins X 10, Squats X 20, Windmills X 10, Mountain Climbers X 20, Peter Parker X 20, SSH X 30

Mosey to courtyard and get some ledge

Right leg step ups X 20, Decline Merkins X 10, Dips X 10.

Left leg step ups X 20, Decline Merkins X 10, Dips X 10.

Rinse and Repeat but cut in half.

Rinse and repeat but cut that one in half (round up).

Mosey back to WEP for Drill Bits

At first drill bit: 1 Burpee, 2 Merkins, 3 Squat Jumps, 4 Plank Jacks, 5 Squats

At second drill bit: 2 Burpees, 4 Merkins, 6 Squat Jumps, 8 Plank Jacks, 10 Squats

At third drill bit: 3 Burpees, 6 Merkins, 9 Squat Jumps, 12 Plank Jacks, 15 Squats

At fourth drill bit: 4 Burpees, 8 Merkins, 12 Squat Jumps, 16 Plank Jacks, 20 Squats

At fifth drill bit: 54 Burpees, 10 Merkins, 15 Squat Jumps, 20 Plank Jacks, 25 Squats

Then a mosey to eat up about 3 minutes an try to get to 2 miles…. didn’t make it…

COT

FunHouse

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Inaugural swimming (or running) with the fishes

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8 dipped their toes in the unknown waters mostly unsure and anxious of where this ride was going to take them so hats off for the trust and willingness to try something “new”.  As the PAX did some stretching while we waited for 0515 (good work on the stretching!), some mumblechatter started to arise, but was quickly snuffed out.

Headlamps and reflective gear were encouraged and these HIMs were prepared…as you’d expect when you read the royalty who’s who that was in attendance. While there was a brief disclaimer, we wasted no time and took off into uncharted waters aside from the weinke YHC had scribbled together previously and had it locked away in my head (no time to carry around paper and read in the dark).

From the veterans parking lot / COT, we mosey’d up to the park where there are stairs and stopped at the first set of benches for a “warm up” which consisted of 20 dips and 20 derkins; rinse and repeat (FYI, stretching and any real warm up can be done prior to 0515….#JustSayin).  Once complete with the 2 rounds, we took off for the “Sweet Baby Jesus” church for some partner work.

Upon arrival at the church, we partnered up where partner 1 ran around the church, then up and down the 3 sections of the stairs while partner 2 did flutters.  Once partner 1 completed their set, there were plank hand slaps for a count of 10 (and in some cases double counts, again, #JustSayin and probably unclear instructions from YHC #MyBad).  Once hand slaps were done, partner 1 and 2 swapped and ran and fluttered.  We did this for 3 complete rounds.  And there may have been an Omaha in there for a quick Elvis trip….no names will be disclosed but luckily the nearest bathrooms were on the path of our next stop.

Off to Harris Street park we went, which was very well lit on the way down and a good amount of side street.  We met at the basketball court for 2 quick rounds of 25 merkins and 50 LBCs.  After the 2 rounds, we headed towards the path to get to WEP.  This path was not well lit, actually about as pitch black as it gets, so the head lamps were a must have.  This path went on and on…and on until we finally took the hard left towards the WEP parking lot.  As we got to the first drill bit, we planked and fluttered while we waited for the six.  Six arrived and we started clockwise around track to the first drillbit for 5 burpees.  Second drillbit, 5 burpees….third drillbit, 5 burpees.

Left the park and headed towards the Founders bank where we did the clockwise loop down Clebourne Street towards Main Street and down the Main Street hill where we stopped just over the railroad tracks.  With 5 minutes remaining, we had time to run up the hill and do 20 LBCs and 20 merkins.  Then back down the hill to COT.

Numbered off, name-o-rama, announcements and prayers and praises were had.  Dark Helmet on Q for next week, and please remember to bring headlamps and/or reflective gear for future reference.

Shady

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5

The Hive Freshly Paved

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I showed up for my VQ KB workout at The Hive to find a freshly paved parking lot.  Apparently Bandcamp has a lot of pull!  It’s nice going home without road rash and stones in the front seat.

The workout consisted of the following warm ups exercises.

  • SSH
  • Windmills
  • Cherry Pickers
  • Moroccan Night Clubs
  • Little and big arm circles
  • Imperial walkers
  • Peter parkers
  • Parker peters

A slow mosey with butt kickers and high knees.

Exercise Round 1

Phase 1 consisted of 6 exercises.  Each exercise was was done in in 20 counts.  Once completed we repeated with the count being 15, then 10 then 5.  The exercises were:

  • Two handed squat and overhead press
  • Plank rows
  • Curl
  • Merkins
  • Two handed swing
  • Tricep press

Exercise Round 2

We ran to the bottom of the hill near the stadium.  At the bottom we did:

  • 10 Single arm clean and press (10 each arm)
  • 10 Overhead lunges (10 each leg)
  • 20 Goblet squats
  • 20 One handed swings (10 each arm)

Once we were done with this we ran about half way up the hill, did 10 Burpees and 10 BB Sit-ups, run down the hill; rinse and repeat X3.  After the first set an audible was called to go to 15 each and then 10 each on the next two sets.  (Time was running out and we wanted to get them all accomplished).  We ended up getting through the second set when it was time to return for COT.

COT

  • Bandcamp has a friend coming in next week, his second F3 workout, and will be leading the warm up.  Please come to The Hive next week to support these guys.
  • UHAUL has his VQ, I believe Wednesday.
  • Prayers for safe travels this week.

I appreciate the opportunity to lead, it was a lot of fun and a  great group!

Thank you Bandcamp!

 

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49 is not the new 32

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So a bunch of 30 something fit guys show up to a Barry Manilow workout … I’m sure there is a punch line somewhere …

10 at The Fort for my best effort, both physically and mentally.

The Thang:

Mosey to the wall across from Founders for some warm-up +
20 x OH Claps
20 x MN Clubs
20 x forward arm circles
20 x backward arm circles
20 x Imp walker
15 x Low Slow S
20 x LBC
20 x Travolta
15 x Dying Cockroach
15 x T-Plank

Wall sit, 2 pop-out burpees from each end to middle
BALLS TO THE WALLS (Accept, 1983)
Wall sit, 2 pop-out burpees from each end to middle
BALLS TO THE WALLS (Accept, 1983)

To the big(ish) hill up to the gun shop
1-7 at the bottom – Burpees
7-1 at the top – Squats

To the lot across the street (sorry, it was gravel)
bear crawl from light to light, at each light:
2 x burpees, 2 x Low SS, 2 x merkins, 444,666,888,10-10-10

Circle up in Founders lot
15 x OH Claps
15 x MN Clubs
15 x forward arm circles
15 x backward arm circles

Looks like we made it,

Barry Manilow

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