“And one day at Band Camp….”(Introducing the Sousa!)

QIC:  Sousa

Date: 10/28/2020

PAX: Mayhem, Escobar, Bonsai, El Chapo, and Slim Shady.

AO: Hacksaw


Started out fairly mild and then the Great Heavens opened up and blessed us with a blanket of rain.


With block: Mosie to flagpole

10 Don Quixote’s

10 pushups slow count in cadence

10 jungle boy jumps OYO

20 Side Straddle Hops in cadence

World’s greatest stretch- 10 count both sides

20 Side Straddle hops in cadence

Third grade exercise- 15 count Forward fold slow count- 10 count

The Thang

As many times as there is time

With block: Brisk Walk to pickle ball courts with block on our backs

5 stations:

Station 1: 10 Burpees

Station 2: Carry Block and do 20 Sousa’s*

Station 3: 30 Sousa Lunges (15 each leg)

Station 4: 40 Lil Baby crunches

Station 5: 50 Toe Merkins with block

Rinse and Repeat

*Definition of a Sousa: Start with feet squatting length apart with block hanging vertical, pull block up to eye level and rotate wrists back imitating a horns up movement in a marching band, perform squat, rotate wrists back down so block is vertical and at eye level, and drop block back down to hanging between legs for one rep. This was inspired from my name of Sousa which I was given as I marched in High School and College and met my M in it in College. “And one day at band camp…”


I encouraged these fine HIIM to set goals in life and do everything they could to achieve them. I told them they should write them down, and set smaller goals or objectives to reach them. I also shared that if we take care of the small things in life, the big things will take care of themselves. It doesn’t matter what walk of life we are in, or what our social status, age, or physical fitness level is. We all dream, and setting goals and objectives to achieve our dreams is what turns dreams into a reality. It doesn’t have to be big goals, it can be as little as reading ten pages of a book per day and increasing every month until you can read multiple books in a month.


Called a bit of an audible as I had originally planned to run the Thang on the pickle ball courts, but Mayhem suggested we may damage the surface with our block party. It was a good call and we ran the Thang in the neighboring parking lot.


F3 beer run is coming up, check out the beer run channel for more news there.

3rd-F is in full swing and in need of volunteers, remember it only takes one person being helped to start making a difference in the community.