Core Impact

It was a really nice morning at The Ballroom!  The weather was perfect, the PAX were feisty, and the workout was tough (at least I think so).

We started out with a quick disclaimer (no FNG’s) and then we moseyed around the front of the school to the parking lot on the other side.

Warmup consisted of the following, all in cadence:

  • Side Straddle Hop – 25
  • Low Slow Squats – 10
  • Windmill – 10
  • Moroccan Nightclubs – 25
  • Cherry Pickers – 10

The Thang…I started out explaining that most everything will be in cadence, and to encourage participation by the PAX I asked that we take turns counting off cadence.  Let the core workout begin:

  • LBC’s in cadence – 15
  • Flutter Kicks in cadence – 25 (that is a LOT)
  • Hello Dolly in cadence – 15
  • LBC’s in cadence – 15
  • Flutter Kicks in cadence – 15
  • Hello Dolly in cadence – 15

A quick talk about IMPACT was had.  We can make positive, or negative impacts daily.  How will we choose to use the opportunities for impact?

Mosey around to the back of the school

Got some insight into CSPAN, how he got his name and what F3 has meant to him!

  • Hello Dolly in cadence – 15
  • Freddy Mercury in cadence – 25
  • Big Boy Sit-Ups, single count – 10
  • American Hammer in cadence – 15

Break for People’s Chair for a 10 count from each of the 18 PAX in attendance

  • Merkins in cadence – 10
  • Diamond Merkins in cadence – 10
  • Hello Dolly in cadence – 15
  • Freddy Mercury in cadence – 25
  • Big Boy Sit-Ups, single count – 10
  • American Hammer in cadence – 15

Mosey back towards COT

  • LBC’s in cadence – 15
  • Flutter Kicks in cadence – 20
  • Hello Dolly in cadence – 15
  • Freddy Mercury in cadence – 25
  • Big Boy Sit-Ups, single count – 10
  • American Hammer in cadence – 15

We then spent a few minutes doing some much needed (and appreciated, especially by our very own respectable CSPAN) Broga

And closed out with announcements, prayer requests, and encouraging the PAX to attend the 3rd F at Crossroads after!

As usual, it was an honor to lead.  Thanks Short Sale for the opportunity!

Smithers – Out

TClap |
0

Delusions Day

You know you must be doing something right when PAX figure out your the Q and they moan. Was pleasantly surprised by the number of PAX that showed up considering competing against the Nantan tour.

Festival of Popular Delusions Day

On June 6, 1944, over 150,000 Allied troops landed on the beaches of Normandy, in France, beginning the push to retake Western Europe from the Nazis. A day before the invasion was the last day that Nazis could have had the delusion that their Reich would last 1,000 years, hence the day is celebrated on June 5th.

characterized by or holding idiosyncratic beliefs or impressions that are contradicted by reality or rational argument, typically as a symptom of mental disorder.

Dynamic Warm-up
Toy Soldiers
Butt Kickers
High Knees
Lunges
Everybody 2 bricks
20 – Moroccan Knight Clubs
20 – Plank punches front
20 – Overhead Presses
20 – LBC’s
10 – Lunges
20 – Curls
20 – Plank punches sides
20 – Squats w/ overhead press
10 – Lunges
20 – Hello Dollies
20 – Rosalitas
20 – lunges w/ overhead press
20 – Standing Tricep extensions
Jack Webs (1-2) 1,2,3,4,5, (15 Box Cutters, 10 Loungers) 4,3,2,1
20 – Roman chair – punches
Return Bricks to pile
Mosey back to COT stopping at Light Poles
20 – LBC’s
20 – Squats
5 – Merkins
20 – SSH
Total Mileage under 1 mile – does that equate to moderate.

Announcements
3rd F – Lunch Los Aztecas, Sweati, Hog Coyote, Care Center Lawn Care use Signup Genius 1hr, F3 Dads Saturday’s in June, Crossroads

Prayers
Winchester-Health issues
Dumpster Fire’s Brother Died 34
F3 brother in Lenior,NC Son with tumor waiting Diagnosis. Cornerstone working on clown car.

Always an honor to lead leaders. Thanks for the opportunity Short Sale.

Cornhole
Out

TClap |
4

16 @ The Ballroom 5/15

  1. It’s always exciting to see cars come in hot around the curves of Pleasant Knoll Middle School to get to the workout on-time.  Everybody was in the circle when my phone alarm signaled it was 0515.  No FNG’s, but I disclaimed because a Q should always disclaim.
  2. We took off for a mosey towards the super far back parking lot with butt-kickers and high-knees.  Halfway to the lot we stopped for some warmup moves that included:
    1. SSH
    2. Seal Jacks (Jack Seals? Apparently I do them in reverse.)
    3. Weed Pullers
  3. At the back lot we did more SSH before grabbing a Cindy for some Walking Lunges ending with an All You Got back to the start line. We did that 2 times across the parking lot before we cleaned up the lot of random bigger Cindy’s.
  4. I broke out the Jumbo Cards for a round of Deck of Pain. As we went around the circle, I asked pax what Accountability means to them.
    1. Spades = Merkins
    2. Clubs = Crunches
    3. Hearts = SSH
    4. Diamonds = Monkey Humpers
    5. Face Cards = 10
    6. Aces could be 1 or 15, Dealer’s Choice.
    7. Jokers = 5 Burpees (no Jokers were pulled, hallelujah!)
  5. We had plenty of time left so we counted off by 2’s and did an Indian Run to the track where we completed 1 lap.
  6. We took a 20 count as we walked to the bleachers.  At the bleachers we ran up and down each stairway (4 rows) and then kept on running all the way back to the school.
  7. I gave the pax 2 options: Continue running around the paved path to COT or take the “shortcut” and Bear Crawl up the hill to COT.  It was about 50/50.

We did the Big Ball of Man thing.
Continue to pray for Badger and also our brothers who can’t seem to beat the fartsack. Prayers and Praises went out and up for Cornerstone’s MIL. Signup to cut the grass at Fort Mill Care Center, see Assassin for more info. READ THE NEWSLETTER!

I consider it an honor and privilege to Q a workout.  A big THANKS to Short Sale for the invite.

TClap |
1

Hopefully Moderate at Slow Burn

It’s great to roll into this AO and see so many new faces. It’s encouraging to know we keep growing. Based on that I tried to do a better disclaimer than my normal. I was also a little nervous since I was doing the Ruckover later in the day as well as trying to hit the right level for moderate. But the weinke was set and of f we went.

Mosey over to first parking lot down road to Shutterfly for normal warm-ups. Nothing new or ground-breaking.

  • Split up into 2 groups for Indian Run down to Eternal Church parking lot. Since we were going downhill last man spring to front.
  • Partner up for Lazy Dora.
    • 100 Merkins (P1 does 10 while P2 hold plank, then keep switching to 100).
    • 200 LBCs (P1 does 20 while P2 does 6″ hold, then keep switching to 200).
    • 300 Squats (P1 does 25 while P2 holds air chair, then keep switching to 300).
  • Assemble at one end of parking lot back in 2 original groups. 1st group starts exercise and 2nd group starts after 1st group gets done with 1st exercise.
    • Run to 1st line – 10 jump lunges: run to 2nd line – 10 thrusters: run to 3rd line – 10 merkins: run to end of lot and then back to beginning
    • Run to 1st line – 10 bomb jacks: run to 2nd line – 10 plank jacks: run to 3rd line – 10 seal jacks: run to end of lot and then back to beginning
    • Lunge walk to 1st line – 10 squats: backward lunge to 2nd line – 10 squats: lunge walk to 3rd line – 10 squats: backward lunge to end
    • Run to 1st line – 10 jump lunges: run to 2nd line – 10 thrusters: run to 3rd line – 10 merkins: run to end of lot
  • Stay in 2 groups for Indian Run back to COT. Since we’re going uphill first guy in line drops for 5 merkins then runs to catch end of line and tell next guy to drop.

The run back was maybe a little more than normal for Slow Burn but everybody made it. Tried to use it as a shameless cross-promotion for PAX to post to Clydesdales. There’s always all runner levels there and a great way to get better at running. Always an honor to lead this group of PAX. Thanks Smither’s for the opportunity!

TClap |
1

Cindy Throws a Block Party

Block Party lost out in attendance to a “more difficult”  Colosseum.  Next time we’ll use two blocks per man.

Here then is what transpired after a brief warm up:

The PAX gathered up their date for the morning, aka Cindy

Circuit of WEP on the mile marks with

  1. 20 Curls and 20 Hello Dolly
  2. 20 Rows and 20 Flutters + Bonus 5 Burpees
  3. 20 OH Presses and 20 Rosalita
  4. 20 Tris and 20 Leg Lifts
  5. 20 Swings and 20 Hello Dolly
  6. 20 Curls and 20 Flutters

(all ground moves had optional OH press)

Mosey to  hill with Cindy and move to first light pole and 10 merkins and back with 20 LBCs.  Repeat for next two poles and back for 20 LBCs etc. until time was called.

Moleskin – YHC commented on Honor (from Jekyl) and interwove the law as Christ described it:  Love God with all your heart and love your neighbor as yourself.  (TT – 2018)

YHC will note that Maximus may have a kindred spirit in Husky and Husky needs to visit Beyond and the Badger

 

 

TClap |
0

G Fit April 42818

Beautiful day in the neighborhood!  We had 27 PAX on a gorgeous Saturday afternoon- the last as G-fit is moving to Friday nights for the summer to escape the heat and blazing sun.  Lots of F2 2.0s.

G-fit has done a good job- Deacon and Bolt have done a good job continuing to stay fluid in the structure and format of this workout to reach as many Paradise community members as possible while still driving purpose and effectiveness.  Today’s installment was 30 minutes of mosey and exercises before breaking to enjoy some kickball.

We had a few standard exercises and added a few fun ones- ATMs.  4 count shoulder tap, push up that when you finished you are “cashed”.  The group really liked that and love it when you ham it up.

Part of the enjoyment/bond I get in this workout is taking a few to the side, asking questions: how are you doing?  how’s school?  anything you are having trouble with?  Highlighting their great achievements in front of the group as well.  Sunshine got a 95 on her test this week.  Miracle helped to pick up trash in the park unprompted.  Still some of kids needed a little extra attention.  You have to do your best to read them as you would your own children.  Dolphin seemed particularly withdrawn.  Could tell she wanted to be included but still needed some space.  Had a chance to check in on her.  Didn’t get any answers but hoping that someone taking the time to notice was helpful in someway.

Discussed worthy and I emphasized several times to the community (ages 3-14), that they are worthy.  Worthy of Gods love, worthy of love from another person and worthy to show love.

Keep pouring in brothers.  Aye!

TClap |
1

Styrofoam

Back at The Yard and it was a glorious morning, and time to bring back my Styrofoam coolers with tickets of pain inside.

Plenty of moderate running space between coolers, as the PAX were divided into two groups and we ran past each other as we pulled tickets of misery out of three different coolers, spread out down the back driveway of the school. This was moderate, so I kept that in mind as I printed out the pain tickets late into the night before, and contemplated whether to print the ticket with 50 CDD’s, or leave it at 20. 

For those who haven’t seen my Piggly Wiggly coolers filled with tickets, stay tuned for an appearance near you.

Maybe we got in a little over a mile of running, but I forgot to ask Barry.

Great COT, and a good dose for Jiffy’s EH, Snowman (Jerry Reed from Smokey and the Bandit)

Thanks to Hasselhoff for the opportunity!

TClap |
1

Honor at the ARMory

Perfect morning with 8 PAX gathering to the only work out with kettle bells at FHC- ask DH.  Needed help with a KB- Mr. Clean said I could use his rock but I had to give him a ride.  Deal.  Short Sale offered his on twitter- and that bringing his would assure he would escape the FS Monster.  Done.

Disclaimer Disclaimed. Warmed up with #usualsuspects and primarily targeting our verbal jabs at Twister.  He appreciated it.

The Thang- other than picking it up and putting it down, I wanted to isolate and wear out the muscle groups.  In between KB reps of 5, 10  15,- correlated bodyweight exercises were spliced in.

Run Lap

  • Curl
    • Merkin 10
  • Tricep Extension
    • Carolina Dry Dock 10
  • Turkish Getups
    • LBC 10
  • Goblet Squat
    • Lunges- 10 each leg

Run Lap

  • Lawnmower Pull
    • Merkin 10
  • Shoulder raise or press
    • Carolina Dry Dock 10
  • KB Swings
    • LBC 10
  • Figure 8
    • Lunges 10 each leg

6 Minutes of Mary

Naked Man Moleskin

Had the great privilege of attending an Eagle Scout Ceremony where 4  young men including Twister’s son were awarded the highest rank in Boy Scouts.  Of the many dignitaries that spoke, former marine in original dress blues from 1967 spoke of the most repeated word that day- Honor.  There is no greater compliment or description of a man than that of a man who has or act honorably.  In your words and actions- we must be honorable!

Prayers for new chapters in 2.0s lives: Stones’s son’s upcoming marriage, JWOWW’s daughter communion, and for Short Sale’s family as it has been one year since his brother’s passing.  God be with these men today.

Aye!

TClap |
2

The Hive_Friday Leg Day for A$$kickin April

A$$kickin April rolled into The Hive this Friday and it was a gorgeous day indeed.

Tesh was nowhere to be found and YHC got the call to the bullpen to Q, so I jumped at the opportunity.

  • Warm up
  • We did a bunch of Leg exercises with Kettle-bells and ended with 100 calf raises
  • Kettle-bell suicides between stations

During the workout it was like the two old Muppets in the balcony, listening to Spitz and Lugnut discuss the dark side of the moon. Not the Pink Floyd album but the actual moon and if its visible…..no idea where that was going or coming from.

  • Prayers for many dealing with health concerns
  • Prayers for kids going to prom this weekend
  • Prayers for Badger and all PAX going through tough times of life

Our worthiness is not what we should focus on when in need or struggling but rather the Love of God and his son. The fact that even in our mess, he gave it all for us….which proves we are WORTHY!

CB out!

TClap |
2

Hootie’s first Q

I had plenty of time to prepare for my first Q. I had no idea how to gauge whether or not the workout would be considered moderate of more like a boot camp. I had hoped to push the edge. In the end, we all got a good sweat. But it probably wasn’t hard enough.

It had rained all night. It was cool and damp, but the rain had ended. We moseyed for a bit and then did 7 warm up exercises. Then we moseyed some more to the wall in the back of the building where we did wall squats while each of us took turns doing 2 burpees. We did another round of wall squats where everyone stepped out to do two bomb jacks.

Then we moseyed to the front parking lot where we did a 4 corners workout. Since we only had 8, we broke up into two groups of 4. We started at opposite corners. We did 5 rounds where we hit all body parts in each round of 4. After completing each set of 4 exercises, we would meet in the middle to do 5 bomb jacks.

We finished back at the Q with each of us leading an ab exercise.

TClap |
1