Broga and Pole work at the Ballroom

The PAX were in for a treat as we started out the warm up with some routine Broga.  This obviously started after I did the disclaimer since I’m no where close to a professional like Sasquatch.  There was a lot of mumble chatter during broga so I had to stymie that with a 25 count of Mtn. Climbers.  That fixed the chatter.  We did a few other moves and then moseyed out to our first pain station.

If you’ve never been to the Ballroom there are a lot of light poles there.  I’m sure you can ask any of the PAX and the would confirm that.  I think we did 15 for the first round.  Below are the exercises  15 counts for each:  Merkins, LBC, Squats, CDD, Calf Raises, Flutters, Side Straddle Hops, Shoulder Taps, American Hammers, Mt. Climbers, Hillbilly Walkers, Freddy Mercury, CDD’s

Then we moseyed over for a round of wall sits that got a little outta hand so we had to cut that short.

Rinse & Repeat for more pole work.  Right before we finished up we found Cindy and did a round of curls.  Jail break back to COT for a final round of Broga to work out the kinks.

Great time with the PAX.  Thanks for the Opportunity.

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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.

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If you build it, they will come..

The weather forecasts leading up to Slow Burn showed what could have been a soggy outing. In preparation, I made sure I had not one, but two Weinke’s prepared for the PAX. One bringing back a popular game from College past to keep us dry, “Roxanne,” with a slightly different spin, and the other a friendly mosey around the parking lots with a few exercises mixed in. Surprisingly, it ended up being a perfect day and with it, an impressive 30 PAX showed for the party.

Warm-up

Mosey to the parking lot in front of Empire Pizza

Along the way, did some butt kicks, high knees and side shuffles, left and right and circled up for some warm-up

SSH- x25

LSS- x10

Windmill-x10

Moroccan- x25

Overhead Claps- x20

Happy Jacks- 4 rounds- 5 SSH/ 2 jump squats- a nice new surprise for the PAX

Mountain Climbers- x 10

Annie- 1-2 (1) Total of 10-

The Thang

Mumble Chatter was in full force and hard to avoid with such a great number.

First Round-Same parking lot, PAX lined up close to the center back parking line and faced towards the curb heading at a slight decline. Kicked off the fun with a round of 7’s. PAX started with 1- CDD and sprint to the other side- 6 squats. Continue this pattern until the the flip-flop happens, and you are ending with 6-CDD and 1-squat. Great work out of everyone. Plank until the Six was in.

Second round-Mosey over to the parking lot next to the new restaurant Persia (not sure if that’s the name). PAX lined up along the parking space middle line facing the curb. Seemed to be a theme for the day. Next up- Modified ascending bear crawl until 13. 1-CDD then Bear Crawl to other side- 2 Derkins. Bear Crawl back to starting position, complete 3-CDD. Continue this pattern until you end on 13- CDD. Once complete, a couple of ten counts and off to the next destination. Amazingly, the mumble chatter had decreased significantly!

Third round– Mosey over to the right side of Lowes and all the PAX grabbed some space on the wall. I had originally planned for some chicken peckers, look it up. Instead we started a 10 count at one of the PAX line and continued with all PAX in a chair position. PAX joined in with instructions to push everyone to that great feeling of displeasure. Thanks for chipping in! As it got to the halfway point, I could hear the mumble chatter wondering what happened to the moderate workout, so I gave a quick leg shake break. Quick it was, and then back on the wall. We didn’t quite complete the entire line but I commend the PAX on the effort.

Next up Individual suicides- showed the PAX the lines to hit and off they went. 5 Merkins after first set and 5 flying squirrels after the second.  Took a break in between to highlight for the group the mission and 5 principles of F3. Hopefully the FNG’s heard it!

Headed back to the warm-up spot for some Mary work

Dolly-20

Reverse Crunch- 20

American Hammer- 15

Flutter kicks- 15

Mountain Climbers/Peter Parkers/Parker Peters

Back to COT

It wasn’t quite Six O’ Clock so we needed one more exercise to get us there, and Trucker happily offered up toe touches to get us home. Thanks!

Announcements– read your newsletter

Prayers/Praises– Badger, Glenn, Children, Teachers, Parents, Smithers, CSPAN, if I missed one I apologize

Thanks for the support PAX and for Shady and FMB for bringing FNG’s- Wide Right and Wilson

And Smithers for the opportunity to lead!

Frat BoySlowburn

 

 

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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!

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Footloose with Cake in the Cockpit

20 PAX including YHC hit the dance floor at Footloose. The idea is to workout so as Q I tried to be sure we got a good one in that the PAX could feel but also modify as needed

Flying is the safest form of travel and it may have to do with pilots that are accountable for the many lives on board their planes and so they take it  serious. The do pre flight safety-checks before every flight and if they skip it or get lazy, it could be the difference between arriving or crashing.

So man marriages in rough places and they don’t get there overnight….it takes time and it can be a long flight. I challenged the PAX on their “safety-checks and if they are performing them. 1 mile run with 6 Pain Stations in play with each representing a safety-checks, Away we went!

We did a mini dynamic warm up on our way to first pain station. Here is the wienke. Below is the moleskin.

NMS:

If we perform safety-checks with our M we will have better odds of landing the plane safely and at your scheduled destination.

  • Family – not logistics but emotional well being, likes, dislikes and direction of family members
  • Finances – top reason for divorce and can be solved with communcation and plan
  • Friends – Take interest in each others friends as its part of who they are
  • Fun – Be intentional with fun adventures like when you were “courting” each other…..lol
  • Fears – These guide decisions and if we don’t discuss them with M, we are makeing bad choices
  • Feelings – If you or the M is not feeling happy or feeling discontent, this does not just go away….need to discuss it and resolve it

Discuss these topics and do it often and your marriage will be safe!!

Thanks for Q Beacon

Peace!

Cake Boss

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Choosing Not to Cheat – Ballroom Style

Honestly, YHC was stoked to Q the Ballroom this week. First, I had not visited the new site since moving from PKES. Second, I had not seen a lot of the Pax at this site and third the weather was perfect with a mild 60 degrees at launch.

I have struggled with moderate workouts for many years because I don’t view these men as “moderate”. If you define men who get up around 4:45 to post in any weather conditions and workout for 45 minutes while sharing fellowship and faith throughout as moderate, then so be it.

I recently spent some time in fellowship with other Pax and was reminded of the book by Andy Stanley, Choosing to Cheat. The gist of the book is that we are all cheaters. We cheat on our work by spending time with our wife. We cheat on our wife by spending time with our kids and so on. This book hits home for me. While work/life balance is unattainable and a #Oprahbomb, I find that I get the validation that I so desire from work and gravitate to working harder for more validation. I asked the Pax who posted to choose not to cheat for the next 45 minutes on their workout and to hold each other accountable in doing so.

The Thang

Mosey to football field

COP

SSH x 30

Windmills x 15

IW x 15

CDD x 20

Plank Jacks x 20

Night Clubs x 25

Mosey to 50 yard line

Burpee Ladder Starfish

2 Burpees in middle

Sprint to corner

20 Mtn Climbers

4 Burpees in middle

Sprint to corner

10 merkins in cadence

6 Burpees in middle

Sprint to corner

20 Squats in cadence

8 Burpees

Sprint to corner

20 Bomb jacks

10 Burpees

Ladder back down

Partner up for Ab Ladder

5 Situps

Sprint

5 Situps plus 10 flutters

Sprint…you get the idea

Finished with 5 sit-ups, 10 flutters, 15 Freddy, 20 LBC, 25 American Hammer

Random ladder of burpees and abs to finish…lots of complaining here

 

Moleskin

  • Prayers for Badger and Bullwinkles Dad
  • Lots of upcoming events…read your newsletter
  • Praise for Barney Fife and Boogie Down

Thanks to Short Sale for the opportunity. Love what you have done at the Ballroom!

Pusher out!

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Gambling in the Abyss

What happens when you’re granted the honor of Qing at an AO you’ve not been to much and therefore, not to familiar with? Why, you scout it on Sunday with your kids after Church of course. Completely normal, right? For this group, you’re expected to “bring it” so you’d better know the turf. For those Ft. Mill’ers who’ve not frequented The Abyss, put it on your short-term bucket list. I didn’t explore much of it due to our card playing but this place is a gem.

Once the 16 of us rolled in on this beautiful Wednesday morning, I quickly noticed the footwear NASA was sporting and got a little concerned…for him. He let me know that he and a few other PAX would be breaking off to do a busted-foot-friendly-workout so I felt a little better about what we were getting into. The people-pleasing side of me wanted to make sure I had a little something for everyone so after typical butchered disclaimer, we took off for the basketball courts for our warm up:

Windmills

Side Straddle Hops of course

Super mans

Hand-Release Merkins

Jump Squats

Mosey back to the main lot and I had to grab the deck of cards I slipped under the cone. As many but not all were familiar with, each suit is a different exercise and the number on the card represents how many reps. Jack = 11, Queen = 12, King = 13 and the Ace = 14 (not 1).

Hearts = Wide Arm Merkins

Clubs = Carolina Dry Docks

Diamonds = Jumping Lunges

Spades = BURPEES (Yup, we did that)

After we recognized the deck must have been front-loaded with Wide-Arm Merkins and Jumping Lunges, it wasn’t long until we started getting smoked and a few 10-counts were necessary. In the end, we completed it all which totaled 104 of each, that’s right, 104 Burpees.

There was still a little left in the tank and on the clock so we had to round it out with Dying Cockroaches, descending 10ct leg lifts and the finisher…Lt. Dan’s. The latter was a lesson I would remember the rest of the week.

Bones, I appreciate the opportunity and I look forward to the next time.

Leave no man behind but leave no man where you found him.

Maximus

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Slow Burn Deck of Pain

The morning started out cooler than yesterday…and everyone noticed that right away. That’s okay, because what I had in store would keep everyone warm enough without question.

Started out with the standard disclaimer, then moseyed down the hill for the warm-up.

  • Butt Kickers
  • High Knees
  • Circle up
  • SSH’s
  • Cherry Pickers
  • Windmills
  • Imperial Walkers
  • Hillbilly Walkers

Mosey over to the side lot for the Thang.  Now, when we got over there the PAX saw the deck of cards and immediately knew what was coming.  I set the ground rules:

Aces are 1, Face cards are 10, we will use the value of the card and do that many sets of 10 of a given exercise, and each suite for that card will determine what exercise would be done.

We did 4 rounds in total, with a lap around the building in between rounds.

Round 1 – CORE; Round 2 – UPPER BODY; Round 3 – LOWER BODY; Round 4 – CARDIO with the ultimate goal to provide a solid and challenging total body workout!

So, we started out with a face card that meant we had to get after it right out of the gate with 100 box cutters.  And the mumble chatter turned at that very first exercise of round 1 ;-).

Overall, we did hundreds of exercises, some more than others, but the exercises completed for each round were as follows:

  • LBC’s (Hearts) – We did about 60
  • Flutter Kicks (Clubs) – We did 100
  • Box Cutters (Spades) – We did 100
  • American Hammers (Diamonds) – We did 80

Run a lap around the building

  • Merkins (Hearts) – We did 80 or 90
  • Carolina Dry Docks (Clubs) – I think we did 70
  • Moroccan Night Clubs (Spades) – I think we did 40
  • Overhead Hand Claps (Diamonds) – I think we did 50

Run a lap around the building

  • Squats (Hearts) – I can’t remember how many we did
  • Monkey Humpers (Clubs) – We did 100
  • Apollo Ohno’s (Spades) – I think we did 40 or 50
  • Lunges (Diamonds) – We did 10 each leg

Run a lap around the parking lot to save time and get the last round in

  • Peter Parkers (Hearts) – I think we did 40 or 50
  • Mountain Climbers (Clubs) – I think we were in the 30 or 40 range
  • SSH’s (Spades) – We did 80
  • Parker Peters (Diamonds) – I think we did 20

Mosey back up to COT

There was a lot of complaining, but I was really proud of all the PAX as they pushed through the pain and discomfort and came out their comfort zone.  Moderate is a state of mind, and I will admit that a lot of times I tell myself I can’t do something, but then when pushed by the PAX I find out, hey, it hurt like crazy, but yes, I can do that!  Today it was my turn to lead the PAX and push them.  I’m feeling it for sure now, and I know they all are too…but I wouldn’t change it for the world!

Smithers…Out!

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Footloose- The Fort

Disclaimer

Mosey to other Church parking lot. Dynamic Warm-up- high knees, butt kickers, knee to chest, ankle pull to chest.

Circle up- SSH, windmills, hill Billy walkers, Mtn. Climbers, Peter Parkers

1st set Mosey to top of hill 10 plank jacks mosey down hold plank for the 6

abs- in cadence LBCs, Hello Dolly’s, American Hammers

2nd set up hill 10 SSHs down hold 6

Upper body- in cadence Merkins, Moroccan nightclubs, Jack webs 1-10 4-40,

3rd set up hill 10 squat jumps

Lower body in cadence- Squats, 3 different position calf raises, pistol squats.

4th set up hill 10 more SShs.

To newly paved parking lot- Partner up.

while partner 1 does exercise partner 2 runs to end of lot and back.

  1. LBCs
  2. Flutter kicks
  3. roselletta
  4. hold feet up six inches

Mosey back to COT

Prayers and praises- Beacon health issues, Badger and family, Job situations, unspoken.

Announcements- Strawberry festival, cannoli run, Operation sweet tooth run, Convergence for Whetstone on Saturday.

Thanks for allowing me to Q. Always great to get to Q someplace I haven’t before

Backdraft out

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Lucky Friday the 13th

The thang

Disclaimer given

Mosie dow and around the back of Empire Pizza

COP in front of Empire Pizza

13 of each exercise to keep with the Friday the 13th theme

Seal Jacks

Diamond Merkins

Moroccan night club

Mountain Climbers

Wind Mill

Peter Parker

Parker Peter

SSH

Plank Jacks

Mosie over to the sidewalk for 3 rounds of Dips and box/curb jumps 13 ea.

Mosie over to the cones and partner up

Partner 1 stays in and does LBC while partner 2 runs to first cone and does 1 Burpee, run back do 6 handslap merkins with your partner. Partner 1 runs to 1st cone does 1 berpee returns to home and does 7 more handslap merkins, both partners run to next cone together. Increase by one burpee each round till we get to 4 burpees

Round 2 we replaced hand slap merkins with hand slap squats

Mosie over toward COT and do some AB Lab led by each PAX and continue with the 13 theme

COT

A fairly moderate workout but not too moderate!!!

This was my VQ at Slowburn and I’d be happy to go back any time! Not sure the regulars feel the same!!!  🙂

 

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