Lucky 13 at Footloose For a Re-do of My 1st F3 Workout

I’ve  been buggin’ Beacon to let me Q Footloose again, just because it’s always a lot of fun.  He finally caved and let me do it.  My original gameplan included 100 SSH and a jog around the big block to warm us up and a bear crawl up that massive hill but I didn’t want to make any enemies so made it a little closer to the expected moderate workout.  Not totally moderate though.  My new gameplan became a redo of my first ever F3 workout.  It happened at Slowburn on June 16th.  Dark Helmet made me want to vomit.  I’m sure a few of us have felt that way during or after his workouts.  It went a little something like this:

Warmup:

  • Windmills x 10
  • Imperial Walkers x 10
  • Merkins x 10
  • Weed Puller x 10
  • Squats x 15
  • SSH x 15

The Thang: Stolen right from DH’s backblast

“Start with 5 of an exercise at one end, run to other and do 10 of that exercise;
Run back do 15, then run and do 20, back and 25, one more time down do 30 of that exercise, run back to start. We’ll do this as many rounds as we can, as time permits. Yes. It’s as confusing and stupid as it sounds.

Here are the exercises:
Round 1: Merkins
Round 2: LBCs
Round 3: Squats”

On Day 1, I was the 6.  The pax waited for me to finish and join them before they started the next set.  I was convinced everybody was a beast, how the heck were they still jogging to the next spot?! On Day 245 (yes, I counted), I felt like the beast!  We finished all 315 reps in a little over 15 minutes so we had some extra time. I circled us up for:

Moroccan Night Clubs x 25
Overhead Claps x25
Seal Jacks x25
Dying Cockroach x15

We celebrated Smither’s 41st Valentine Bday by doing an exercise of his choice:
Flutters x41

I think we did a couple more x15 sets, but I can’t remember them.  I couldn’t believe we still had 10 minutes left in our workout… I set us off towards our starting point for a round of AbLab in reps of 10.  We made it through a few guys and then I called it.

Announcements:
The Yeti – Don’t second guess yourself, dude, you can do it.  Even if you just want to do the last leg back to the BBQ joint, you should do it.
S2S – Get your butts to an S2S AO, you won’t be disappointed.

Prayers and Praises:
Prayers for Zima’s family
Prayer for Anchorman’s extended family
As I looked around the group, I could feel the call for the Unspoken requests – I hope we are all lifting the group on a daily basis.  We are a brotherhood and have each others back.  Thank you Anchorman for praying us out.

Thank you Beacon, for caving and letting me Q again. 🙂

NMM:
Worrying sucks.  When we worry, we are tearing ourselves apart.  It’s human nature to worry though, so how do we overcome it?  We need to find peace.  The Prince of Peace.
33 But seek first his kingdom and his righteousness, and all these things will be given to you as well. 34 Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.

Much Love,
Polaroid

 

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21’s , 25’s, Shuffles and Word of the Year

Thankful for the men that posted this morning, particularly those that faced challenges or just didn’t feel up to it as they went to bed last night. I wasn’t sure how many would show, with temps dropping into the 30’s after a somewhat “warm” week.  T-Claps to Spitz, who put in a couple of miles with a pre-run prior to #Footloose.

The Thang

With disclosures shared, we moseyed to the side (basketball) lot for warm-up, although some claim it was coldest spot at the AO due to wind.

SSH x 15

Imperial Walker x 15

Low Slow Squat x 15

Arm Circles Sequence (Tiny Circles Forward x 10 , Tiny Circles Backward x 10, Big Circles Forward x 10)

Monkey Humpers x 10

Plank Sequence

21’s – This  is a GREAT exercise. It gets everyone on the same page, focused on what we are doing and what we came out to do. Straight from http://f3nation.com/exercises/  : In unison PAX does 2-count side straddle hop and counts reps 1-5 out load. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes over Q has PAX perform penalty workout of Q’s choice.    

Since we are overachievers, we did these as 4-count.  First try, resulted in “penalty” of 5 Burpees OYO. The second set resulted in a flawless finish by the PAX, aided by Spitz’s “STOP” at the end of 21 reps.

Mosey to small lot, beside football field, to see if we could find a spot with a little more wind.

A moderate version of 35’s, 25’s was the same concept but with fewer reps. Complete the exercise at each corner with 25 reps, next round is 20, and so on, until final set is 5 reps.

Carolina Dry Dock

Lunge

LBC

Mountain Climber

This took a while longer than I expected and I was going to audible the last set (of 5), but the PAX was having none of it! I appreciate everyone wanting to complete the rotation and see the set through to the end.

Mosey to benches. Wall sit to wait on the six.
Six in and we hit the parking/lane dividers.

Run up 2 cones, shuffle, up 2 cones , shuffle to the end.

Turn around and side shuffle through each cone. (leg burner)

COT

Moleskin

Lots of good mumblechatter this morning, but we were able to stay focused on why we climbed out of bed and came to a workout in 30-something degree weather….to get better. Hopefully, Spitz finds a nice place to take the M to celebrate 22 years. Congrats!

T-claps to Caddy Shack and Magnum for posting after what sounded like really tough, tiring weeks. T-claps to Skate or Die for encouraging and bringing out BridgeGate. And to BridgeGate for posting again. It doesn’t get easier, you get better.

Several PAX shared their “one word” for 2018 and I hope you all have yours. Kindness, we each have an opportunity to display this, but  subconsciously choose another route, such as  apathy. We should challenge ourselves to display kindness at every appropriate opportunity. Sustain, this is the time of year where everyone decides to make big, sweeping changes. The challenge lies in our ability to sustain those changes. Sticking with small, DAILY, changes is how you get there. Rome wasn’t built in a day. It didn’t crumble in a day either. Just win each day and you’ll get to your goal. Action, stop getting ready to get ready. Step toward whatever it is that you want to do and take action. Goals without action are just dreams.

#LeanIn.  One thing for sure is that we will all face challenges. At work, at home, physical, mental, spiritual, financial, the list goes on and on. Be the man that leans into the challenge. Face it and take it on the same as you do a workout. Don’t shy away from it.

Prayers for all those that expressed them in COT and for those that were unspoken.

As always, I appreciate the opportunity to Q. I am humbled and strengthened by the support of the PAX. For Iron to Sharpen Iron, it must be strong.

See you in the Gloom.

Beacon

 

 

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Footloose – Balmy weather

What a difference a week makes.  Who would have thought we would be out in tee-shirts and shorts after a week of the teen temperatures.  Fortunately the rain finished up a few hours before we kicked things off at 5:15.  17 PAX were ready for a saucy challenge.  We started out with a mosey around the FBC parking lot Indian run style.  Towards the end it became quite comical with more mumble chatter going on than running.  So Ihad to circle up quickly to get back control.  We did a few rounds of SSH, Moroccan night clubs, merkins and imperial walkers.  Then off for another mosey down to the Church of God parking lots.  We circled up again for a few additional paleo exercises while the six rolled in.

The Thang:

We started out with 4 corners, but made it crisscross style to keep the cardio going.  Do 1 exercise and go to then run to the next corner.  Once you finished the round plank it up in the center for a dealers choice exercise.  Then on to the next round.

Round 1 (15 reps) : Flutters, Calf Raises, Peter Parker, Shoulder Taps

Round 2(15 reps) :: LBC’s, Lunges, S.S.H, CDD’s

Round 3(15 reps) : Hello Dolly’s, Squats, Mtn. Climbers, Merkins

Rinse & repeat increasing the reps to 20.  That was a big hit with the PAX.

Round 1 (20 reps) : Flutters, Calf Raises, Peter Parker, Shoulder Taps

Round 2(20 reps) :: LBC’s, Lunges, S.S.H, CDD’s

Round 3(20 reps) : Hello Dolly’s, Squats, Mtn. Climbers, Merkins

Jailbreak back to COT for some mary to wrap things up.

Appreciate the opportunity to lead such a fine group of men!

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Frosty Footloose

11 PAX gathered in about 18 frosty degrees at Footloose.  The most important thing is that they showed up!!!  That is the first step – show up!  Great job.

The work:

A brief disclaimer followed by Windmills and SSHs with a mosey to a church parking lot.  YHC has no idea which church it was as there are about three or four within rock throwing distance.

The main work was centered on a triangle – enough of the four corners – we went with the triangle symbolized by the triangle of pain, the Illuminati or the Taco Bell Stacker.

Three stations, with three rounds at each station with legs, abs and upper body.  After each rotation the PAX ran up and down the church stairs.  On round followed by a brief moleskin and then rinse and repeat.

With time still permitting and the temp only dropping the PAX serpentined the stairs followed by 50 calf raises.  With still more glorious time remaining,  we Indian ran to downtown FM and back to our COT.

We prayed for Squeaky’s daughter as well as Reece and Maggie – Mr. Clean’s 2.0s.

 

The moleskin:

When I was in college one of my room mates uncles was a priest.  Often, on Sunday, he would call and if we answered (no cell phones in 1981) he would ask whoever answered if we had been to Mass.  When I said no, he asked why.  Why?  Because, I said, I got nothing out of it.

Well, he said, it isn’t about you.  It is about you supporting the others are that are there.  By your mere presence you may mean something to someone.  And . . . maybe, you will benefit.

It is the same with posting in  the gloom – we are there to support each other.  To lend encouragement, a hand when someone is down, to offer advice (its free so its worth what you paid) and to just be there.

 

That’s all – Twister out.

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Island Vacation at Footloose

My Qotter (thanks Anchorman) after many months.  I’ll keep it short:

The Thang:

Mosey to back lot

COP
SSH
IW
Windmills
Merkins
Mountain Climbers
Double Applesauce around the lot

Stretch-o-Rama

Forest to the Sea
Island Dips
Forest to the Sea
Island Dips
Double Applesauce around the lot

Side Shuffle Bear Crawl on long lot

Double Applesauce around the lot

Side Shuffle Lunge Walk on long lot

Double Applesauce around the lot

PAX Plank Hurdles

Mosey to Flag
6 MOM

 

Announcements:

Joe Davis, Convergence, Read Your Newsletter

Prayers/Praises shared by all in COT

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JOE DAVIS + SPEED FOR NEED = IMPACT

In just under a month, we will have an opportunity to run one of the best races of the year which has become our Signature Fort Race, The Joe Davis Run for Recovery.

This year is going to be particularly special in that we will also be adding the opportunity to push race chariots for SPEED FOR NEED.

Here’s how you get involved, if you know of someone who has a child with a disability, someone who has a child whose home has been affected by addiction, or a child in some other kind of need, then DM Dark Helmet on Twitter and let him know. If you would like to help push, let him know.

We have a chance to have as many as 6 chairs there (several are already spoken for, but some are empty). That’s the most of any race yet…

So man up! Register, find a “Track Commander” to push, and let’s get after it!

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THE PAX OF FORT PLEDGES TO HELP ANOTHER BROTHER AND HIS FAMILY OUT

Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone, we want to wrap it up by 12/22/17

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

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Dealer’s Choice, Daniel & the Lion’s Den and talk of Bad Weather/Bad Gear

The Thang

YHC decided to post a poll on the Twitter to decide whether we’d revisit the “12 Days of Christmas” delivered by Anchorman earlier this week at Ballroom OR have a “Dealer’s Choice” workout, where each PAX Q’s an exercise of his choice.  The “Dealer’s Choice” won in a landslide.

Mosey to front parking lot for warm-up

SSH x 10

Cherry Pickers x 10

Low Slow Squat x 10

Moroccan Nightclub x 10

Peter Parker x 10

Imperial Walkers x 10

Shoulder Taps x 10

Explain  the process to PAX:  Count off and each PAX leads an exercise of his choosing.  Can be single count, cadence count, stay in the circle or a Mosey (Gilmore and Deep Dish!).

We had 14 there and went through each PAX once, getting through the 10th guy on the second time around.

Not an all-inclusive list, but the workout contained (mostly x 10):

LBCs

Merkins

Grave Diggers

Low Slow Squats

Catalina Wine Mixers

Some kind of crazy Burpee

Monkey Humpers

SSH

X’ & O’s

Hello Dolly

Rosalita

Diamond Merkins

Slow Merkins

Indian Run

Run to the Stairs

Dips

Wall Sit

Bomb Jacks

Naked Moleskin:

This was a little  different for most of us and, quite frankly, turned out better than I’d anticipated.  Each PAX was able to call the exercise and lead the count; kind of like a very light version of Q school.

Throughout the workout, and especially in COT, several PAX shared testimony and/or words of encouragement and food for thought. Popper shared a great testimony about his thoughts on Daniel & the Lions Den.  We are all surrounded by the “Lions” of life.  Although difficult, we should always try to keep our focus on Christ. Rather than get bogged down in trying to fight or figure out what to do about the Lion’s, give it to Him, have faith.

Several years ago, Santini said something like “There’s no bad weather, only bad gear”.  I don’t know if that’s a life mantra of his or if he was just saying it off the cuff. Either way, it has clearly been imprinted upon me. For years, I felt like he meant it literally. Recently, I have realized that it’s really about life. Our “gear” is what gives us cover in the “bad weather” of life. All too often, we find ourselves claiming “bad weather” when we really just don’t have the right “gear”.  We must prepare our hearts and have faith, which will sustain us in the bad weather. This is an active pursuit. One that must be acknowledged and actively practiced.

Sacrifice.  We were reminded by HeeHaw of the sacrifice that was made by 1,177 heroes on the USS Arizona on December 7, 1941. And another 1,226 that consisted of Navy personnel, Marines, Army and civilian. May we never forget or take for granted the sacrifices of so many, then, now and in the future.

YHC asked the PAX to consider:

  1. What are you sacrificing (that you should not be) ?  Is there an area of your life being neglected?
  2. What are you currently making sacrifices for (could be something good. could be something not so good)?  Are your “priorities” showing up in how you spend your time & resources?
  3. What should you be sacrificing for? Which areas need your attention?

Prayers for many PAX, as they face day to day grind of life, relationships with family, family members in poor health, marriages, kids, leaders of our great country, MASH as he recovers from knee surgery and Newman’s son. Praises for the PAX.  Iron Sharpens Iron isn’t just something that looks cool on a t-shirt!  Remember, for Iron to Sharpen Iron, it must be strong & tough. For you to sharpen another, you must be strong. Strong in your faith, strong in your actions.

As always, I am humbled to lead a group of such incredibly High Impact Men. I am already looking forward to the next opportunity! Aye!

Beacon

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8 @ Footloose For a Dangerfield Run

Don’t they say “better late than never”?  I hope so.  Sorry so late!

Dangerfield got his feet with with a great VQ Warmup.  I really think he’s ready to lead a full workout, now we just have to convince him of that.  We started the morning off with 8 merkins to celebrate 8 PAX coming out for Dangerfield’s VQ.  Gave the disclaimer and Dangerfield started running saying Follow Me!

We ran for what seemed like a mile one way, did 20 SSH’s , and then ran for what seemed like a mile back towards where we started from.  There we did some Cherry Pickers and Merkins.  Then Dangerfield took off again in true Gingerbread fashion saying Catch Me If You Can.  We didn’t catch him but thankfully he stopped at a curb to get us to do 20 calf raises.  He said we should be warmed up by now and we all called him some names and I gratefully took control of the workout.  Great job Dangerfield!  Anytime you can get the guys cussing at you, it means you’re doing something right!

After a walking 10 count, we moseyed to the back of the church, found a wall, did people’s chair, and passed a 30lb dumbbell down the line a couple times.  The 3rd time around we curled it left and right before passing.  Bear Crawl to the bottom of the hill for 20 SSH’s.

A short mosey down some stairs to the front of a different church.  I told the guys we’d be running some stairs in honor of Smithers giving a HC and then fart sacking on us.  @ his VQ, he had us running a whole bunch of those stairs.  It wasn’t too bad this time around.  We missed you Smithers!

Across the street I had some coupons waiting.  Each card had an exercise listed on it and each PAX picked 3 cards.  We found a parking space for each of us, laid the cards down, and got to work in cadence.  Choose 1 of the cards, do 20 count IC. We were each doing a different exercise but it didn’t confuse anybody.  Swap parking spots with somebody, choose a card, 20 count IC.  We did this for a full 2 rounds.  I tried to get us back to COT early but Uncle Sam insisted we had time for 1 more so we did 2 more. Cards pulled were:
Burpees, Gorilla Squats, Crab Humpers, Crab Jacks, Donkey Kicks, Flutters,  SSH, Lap around the lot, Merkins, Werkins, Diamond Merkins, LBC’s, Double Arm Curls (20 lb bells), Plank Hold, Forearm Plank Hold, Big Boy Situps, Tree Hugger Hold, Makhtar N’Diayes, Carolina Dry Docks, Scorpian Dry Docks,  and a few more crazy ones.

Finally headed back to COT for announcements, prayers, and praises.  Dont’ forget to read your newsletter!

Shoutout to Beacon for allowing me to Q.  It’s an honor I take way more seriously than writing backblasts.  I promise!

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18 And Life To Cut Footloose!

Firstly it was actually 17, I must’ve been counting SkyQ this morning.

17 strong showed up for a little KISS workout (keep it simple stupid).  It went a little something like this.

COP

10 – SSH
10- Low Slow Squats
10- Hillbilly Walkers
10- Windmills

Now that we’re warmed up a bit here’s the thang:

At the center of the parking lot five burpees, at one end ten squats (jumping or otherwise) at the other end, ten merkins.  Repeato until you reach ten of each round of squats and merkins.

Once our gazelles reached ten, we circled back up for a couple rounds of squats, lunges and core work before wrapping up with some stretching.

This was my first time qing at Footloose.  Thanks for the honor of leading.

Great work out there by everyone!

DT Out.

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