Tag: Nasa

This one is for Halfway…

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WARMUP: We lifted rocks and stuff
THE THANG: We ran to Sonic the long way and did a Dee WOD
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

My name is Band Camp and I read backblasts for fun and enlightenment.

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Bubble of Hot Air

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YHC was honored to Q at Minnow Pond and thankful to start the day with my brothers in F3. After reviewing previous backblasts, I noticed one from Spider-Man in 2023 which introduced a loop around town that I liked. I decided to modify it slightly and focus on ab work today

THE THANG:

Mosey to Improper Pig
5 burpees
10 Big Boys
15 Freddy x 2
20 Flutters x 2

Mosey to Vet Clinic
Rinse and repeat exercises

Mosey to Town of Fort Mill office
Rinse and repeat exercises

Mosey to FM Baptist parking lot
Rinse and repeat exercises

Mosey to Improper Pig
Rinse and repeat exercises minus flutters

3 or 4 loops were completed depending upon speed

ANNOUNCEMENTS:

Read the newsletter

Pusher out :v:

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Tour de Stockade

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9 gathered for a tour of de stockcade.

mosey to Grassy Knoll behind the dog boarder (good choice? Not sure.)

10 IW, 10 MC, 11 Peter Parker’s and 12 Parker Peter’s.  Plank series between each.
mosey to round about and crab walk around it.
Mosey to fountain and bear crawl around it.

Mosey to fire station and lunge length of parking spaces and back.
mosey  to Sonic  for Dora: 50 Burpees, 100 merkins, 200 lunge/squats and 300 LBC/hello dolly.

Mosey to preschool and 10 burpees.  Shortcut through bushes to Grace Presbyterian:  15 Freddy Merciries.

mosey back to shovel flag: 20 dips, 20 calf raises and end with Mary.

thanks for the lead!

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STAY HYDRATED

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WARMUP: SSH, windmills, cherry pickers, moroccan nightclub, imperial walkers, hillbilly walkers, mosey
THE THANG: Wall sits with bear crawls a few times throughout, triangle stations (3 stations) doing pushups (10, 20, 30), squats (10, 20, 30) and flutter kicks (10, 20, 30). Mosey to “oil fields” to do a version of a dora – step ups, dips, inclined merkins. Finished with some stretching. Lots of moseying and sweating.
MARY:
ANNOUNCEMENTS: Stay hydrated, CSAUPs
COT: Prayers and praises

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Sweepin’ like it’s 1776

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Hot Humid July in SC pre-run with Grout and Re-tread.

WARMUP: run to parking lot where old tega cay coffee used to be and do 17 in cadence American Hammers then run to lowest point on Dave Gibson and do 7 in cadence merkins then run to flag pole at the school and do 6 in cadence low slow squat

THE THANG:
1776 sweet the Leg style
Perform:
17 American Hammers
7 Merkins
6 Squats

At flag pole and at tega cay coffee parking lot. Every time you pass the low point of dave Gibson do 3 burpees.

Get as many rounds as possible

MARY: no time

ANNOUNCEMENTS: newsletter

COT: 5th core principle

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Does this seem familiar?

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WARMUP: 0 SSH
THE THANG:

Parking lot to Munn make left
Down to Harris St. make left
Up hill to Ardrey make left
Down to White make left
Back to Founders
Gazelles add a loop at WEP or loop around old Kingsley to add

MARY:
ANNOUNCEMENTS: something on 5/18 with EYE-talians
COT: yup!

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Raising the Sun at Dawn Patrol

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WARMUP: Not much. Mosey over to the corner of Broadcloth St and Kingsley Springs Blvd (behind Napa), then 15-20 of SSH, WM, strawberry pickers, and a few other things.

THE THANG: Simple and semi-moderate. Starting on the corner behind Napa, do a board of exercises, a mini board of pain, then run down to the corner of LPL Way, about 100 yards or so, and back. Rinse and repeat. Exercises were (all in single count):
1. 50 SSH
2. 50 Imperial walkers
3. 50 Lunge
4. 50 mountain climber
5. 50 Freddie Mercury
6. 25 Glute bridge
7. 50 Flutter
8. 25 Merkin
9. 1 minute plank hold
10. RUN!!! Repeat.
Everyone got in at least 3 rounds, and were starting on a 4th.
Went back to COT for 5 minutes of stretching.

ANNOUNCEMENTS: Alot going on. Read your newsletter and get involved! Invigorate that male community leadership within you.
COT: Alot to be thankful for. Alot of prayers needed.

Thanks for the opportunity to lead. SYITG. Blessings.
-NASA

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Run Forrest, Run!

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We ran.
Down Munn to Harris, left on Harris, left on Audrey (to WEP), left on Hwy 160, back to COT.
Extra mileage option: Down Munn to Harris, left on Harris, left on Audrey (to WEP), left on Hwy 160, left on Jackson, right on Harris, right on Munn back to COT.

Nobody got lost! At least I don’t think so.

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4 corner….ish 4-11-23

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WARMUP: Mosey to the middle school loop for:

Windmills, Imperial Walkers, Seal Jacks, Side Straddle Hops and of course burpees in between – working down 5-4-3-2-1

THE THANG: 4-11-23 – at each corner:

Round 1 – 11 burpees and 23 squats

In between – Wall sits with gratitude

Round 2 – 11 merkins and 23 lunges

In between – BTTW with gratitude

Round 3 – 4 burpees, 11 merkins and 23 side straddle hops

On the way back to COT – burpees at light poles – just because.

MARY: no time
ANNOUNCEMENTS: yes
COT: 5th core principle

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