WARMUP:
Nah
THE THANG: running with exercises
Three 1 mile circuits through Brayden
First round
5 perfect merkins
Second
5 jump squats
Third
Both perfect merkins jump squats
15 burpees at top of hill
MARY: yes
ANNOUNCEMENTS: yes
COT:yes
Chilly low 20s morning.
Haven’t been to a true bootcamp in a while, let alone Q one – knew it might get interesting.
Decent amount of cars pulling in as I was on other side of parking lot scribbling exercises on the asphalt. When I wandered over to CoT area, I realized I knew almost no one (reason 1 not to take too much time away – miss out on meeting new PAX).
Warmup consisted of a mosey along the street behind school and then plank for 6. circled up. Fogerty was hyping up all the upcoming VQs from the PAX there this morning so YHC asked if any of them wanted to practice some cadence calling for a few warmup exercises. Bubbles and JCruise politely declined. Time Machine (not yet lined up for his VQ – hint hint site Qs) stepped up to the plate and led us through Windmills, SSH, and Hillbilly Walkers IC. YHC then stepped back in and finished us up with some Mtn Climbers, Low Slow Squats, Moroccan Night Clubs, and Overhead Claps. Pretty sure TimeMachine did a better job on his cadence calling than YHC.
We then continued our mosey to the tiered tennis viewing area and planked for the 6. We knocked out a couple rounds of step ups and derkins IC. Original plan was for 3 rounds but towards end of 2nd round YHC was close to failure on the Derkins (reason 2 to not take too much time away – have to modify weinke).
Continue to Mosey around to the front of the school, plank for the 6. Couple rounds of curb dips and monkey humpers IC.
Continue Mosey to main student entrance, Toy soldiers, butt kickers, and high knees for 6.
Continue Mosey back towards football parking lot, plank for 6.
OYO Bear Crawl Ladder:
-crawl to 10 yard perform exercise, run back
-crawl to 10 yard perform exercise, crawl to 20 yard perform exercise, run back
-crawl to 10 yard perform exercise, crawl to 20 yard perform exercise, crawl to 30 yard perform exercise, run back
-crawl to 10 yard perform exercise, crawl to 20 yard perform exercise, crawl to 30 yard perform exercise, crawl to 40 yard perform exercise, run back
-crawl to 10 yard perform exercise, crawl to 20 yard perform exercise, crawl to 30 yard perform exercise, crawl to 40 yard perform exercise, crawl to 50 yard perform exercise, run back
(all single count)
10 yard – 10x Heels2heaven
20 yard – 20x Flutters
30 yard – 30x LBCs
40 yard – 40x Shoulder taps
50 yard – 50x American Hammers
YHC and a few other hard chargers finished the ladder early and did an extra 50yard crawl. YHC then (foolishly) attempted to help the 6 by leading their set of American Hammers IC. well that didn’t exactly pan out as YHC ran out of steam around 40 (reason 3 to not take too much time away – cannot complete planned reps). Took a 5 second breather and got through the last 10.
Moneyed over to brick wall and did a long wall sit while every PAX had their turn to show off their burpee form (I believe breadfruit was the winner).
Short Mosey to CoT for some Sumo Squats and ended with 5 burpees OYO.
CoT – Tiller retiring from FD – Tclaps
We put in some good work but YHC will get back in better shape and bring it harder next time.
-Badlands
WARMUP: Jog over Walter Elisha Park for a few warmup exercises and an explanation of the plan.
THE THANG: 6 individual ~.5mi laps spread around downtown with 3 exercises after each lap. The exercises were:
10 Mountain Climbers I/C (scaled down to 5 for time)
10 Mak Tar Jai’s I/C (scaled down to 5 for time)
5 Burpees
I could provide the turn-by-turn directions for each lap but instead, call me and I’ll explain.
MARY: A few exercises performed just prior to COT.
ANNOUNCEMENTS: Golf, D2D info, upcoming Shovel-flag transition at Colosseum, Newsletter
COT: 5th Core Principle
See the route posted in the comments below- 2 loops completed for almost 3.5 miles total. Majority of pax were given 2lb weights to hold in each hand. At each point of the “T”, pax completed 15 SSHs, 10 lunges (single count), and 5 burpees – all exercises completed whilst holding aforementioned weights. 10-12 sets completed.
WARMUP: Pledge
THE THANG: Run around WEP, 10 merkins at every swing.
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Travel, sickness, wives
WARMUP: mosey to Harris Street Park – MNC, merkins, imperial walker
bear crawl length of bb court and lunge walk back. 2x
THE THANG:
half the group did merkins while half ran a lap around the park
half the group did LBCs while half the group ran a lap around the park
Group ran ran a trail from Harrris Street Park to Creekside Drive ran up and down Hampton Hill 3x doing Burpees at the top 15-10-5
Group ran from Creekside to Fort Mill HS pull up bars
5 pulls ups heels to heaven 2x
10 knees to nipples and derkins 2x
ran from Fort Mill HS to WEP trail head at Harris Street Park.
Stopped and stretched and continued running on trailhead to WEP
Grinder closed us out with a round of Airborn’s hip exercise
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: Intro and then mosey to the Lowes parking lot for warm ups. MNC, Produce Pickers, Windmills. Mosey to another corner of Lowes for Up and Down Dog, plank stretches and Mountain climbers. Continued to the Thang.
THE THANG: Four Corners. Round 1- 12 Big Boys then bear crawl, 12 Big Boys then nur, 12 Big Boys then crawl Bear, ended with 12 Big Boys then run.
Round 2- 12 flying Squirrels then Karaoke, 12 flying Squirrels then nur, 12 flying Squirrels then Karaoke, finally 12 flying Squirrels then run.
Message: asked everyone to say what they were thankful for on Thanksgiving.
Ran to the back of the building where Empire is located for some wall sits, balls to the wall and more wall sits. Ran back in front of F45 for some monkey humpers then back to COT for Mary.
MARY: Flutters, hammers, Burpees, MT with Wine Makers and lbc.
ANNOUNCEMENTS: Golf, D2D, Party and team competition
COT: Prayers for family, marriages and those traveling.
WARMUP: We warmed up by no one reading the backblasts
THE THANG:
We do this for the stats
MARY: No chicks
ANNOUNCEMENTS: If more than one person comments on this backblast without being prodded by Band Camp I will buy him lunch
COT: The 5th Core Principle
WARMUP:
– SSH / IW / WM
THE THANG:
– Rollercoaster modified escalating suicides: 10/20/30/40 squats / MC / plank jacks / LBC
– Jack-Webb: Pushup + OH clap
– Airborne hips
MARY:
– yes
ANNOUNCEMENTS:
– read newsletter
COT:
– conducted
Rubber Ducky brought a full body pain session. Barkley showed up, “as always” his shield lock may have differing opinions. A contingent of marathon runners came by to see how the other side lives and said bell swingers are crazy. I even heard Band Camp contemplating his bell choices.