Peanut butter and jelly, ice cream and cake, bacon and eggs, pancakes and syrup, peas and carrots, Hall and Oates, fish and chips….

Some things are great on their own, but can be even better when paired with a perfect complement.  I believe Moderation and Monday fit that category.  They are both great on their own, but can be even better together.

This was my first time posting at #independence, let alone Qing it.  Its a great AO with lots of options for things to do, whether its in the Dinkins Parking lot or the Quidditch Field(I saw them playing Quidditch there once, so that’s what I call that field now).

Warmup

With the Board of Moderation anxiously awaiting the PAX the warmup was simply a short mosey around the parking lot. Warm-up was built in to the Board of Moderation.

Meat and Potatoes(I’m trying to make this a “thing”)

Phase I

PAX partnered up and performed the exercises splitting them as they saw fit.  Also at the men’s discretion they ran down and back the length of the parking lot 3 times during the completion of Phase I.

1. Imperial Walkers x100
2. Overhead Claps x150
3. Squats x100
4. Peter Parkers x100
5. Italian Night Clubs x150
6. Windmill x100
7. Merkin x150
8. Side Straddle Hops x150
9. Carolina Dry Docks x150
10. Monkey Humpers x100

Phase II

In this phase we flipped the board, front to back.  I think this caught most of the PAX offguard.  But as a teacher I believe in posting the objective daily and this was no different.

During the phase the exercises were in the parking lot and we moved just a bit.

• Crawl Bear(reverse Bear Crawl)-down and back 3 parking spot lengths
• Bear Crawl-down and back 3 parking spot lengths
• Bunny Hop-down and back 4 parking spot lengths
• Carioca(not karaoke-Google it, although as an employee of a district that uses Microsoft I might be contractually obligated to say Bing it, I will have to check, Schrute can you confirm this?)-down and back 4 parking spot lengths

Phase III

• The Abdominal Station
• Flutter kicks x30 OYO
• LBCs x25 IC
• Rosalita x25 IC(en Espanol-although we werent a very worldly group and sorta stopped county at vente)
• Partner Leg Throws x40 or to failure whichever came first

Phase IV

Today’s Greatest Hits-when planning this portion of the workout I initially thought of straight dealer’s choice opening up any exercise, but then I thought I better Walker-proof and Apache-proof it(before I learned Apache was on Q at Old Town) and make it only exercises we had done earlier, that way nobody could sneak any burpees.  We all know that a workout cannot be called moderate if there are burpees included.

I cannot recall all the exercises we repeated but I remember Merkins, Carolina Dry Docks, Squats among others.

Circle of Trust

PAX were counted and Names were Name A Rama’d.

Praises and Prayers

• Prayers for our nation/law enforcement/race relations
• Chuckie’s mission group on their departure and return from their Salkahatchie week
• silent prayers
• Prayers for one of our more humble, private HIMs, I will leave his name off here in deference to him.

Again, men, it was honor to lead you for a few minutes.  This AO has a lot of potential.  A lot of ground o

I had the honor and pleasure leading 18 Hims in the gloomness. Had three different workouts on hand #justincase I needed a backup plan and glad I did, because the old train being stuck on the track doing his morning duties kinda messed things up. So revision plan #3 was best option.

The Disclaimer 

So the disclaimer was given with 1 fng in the ranks. Brought out by our brother Posh. It’s been too long brother glad you are back in town for a few days. Really miss your push and pull in this daily battle of the gloom

The warm up

110 SSH in cadence = 220

20 Seal Jacks in cadence = 40

Let’s mosey

Pain station #1 HOTBOX 

#1 group merkins while #2 group runs parking deck and swap up when the 6 is in. No planking waiting on 6 Do SSH

Round #2

#1 group LBC while #2 group runs parking deck and swap up when the 6 is in. No planking waiting on 6 Do SSH

Let’s mosey

Pain Station #2 Fountain park 

Rings of merkins 5 rounds with increasing the number by 1 each time the waverage rotated

Let’s mosey

Pain station #3 The amphitheater 

Group #1 does 5 merkins on each row going up and the Group#2 did merkins going down

Let’s mosey

Pain station #4 small parking deck

20 Italian night clubs backwards

Let’s mosey to the stars and stripes on main Street and pledge allegiance to our FLAG 

Let’s mosey

Pain Station  #5 Final circle up BOOM BOX EDDIE RABBIT 

Play the song “I love the rainy nights” preformed by my boy Eddie Rabbit.

While the song plays preform plank Jacks when our guy Eddie sings out “rainy nights” do a merkin. Really appreciate and time I can do merkins but Eddie says rainy nights alot

And we moseyed back to COT and closed out right on time

COT 

It’s always a humbling experience for me to lead a group of high impact males who are leaders ready to lead. So with that being said look around your COT and BOM and tap into the pax that has not lead a workout and give y I your Q away. Don’t be a hoarder of the groom

Leaders leading leaders

Nuggets 

I’m going to close out the backblast with a few nuggets that really got me through a busy day

“You can claim to be surprised once; after that, you’re unprepared.”
#Maxwell

“Preparation may not guarantee a win, but it sure puts you in position for one.”
#Maxwell

The F3 Lexicon defines TEN THOUSAND HOURS (#10KH) as the amount of time a #HIM spends to become Competent at a Skill.

So the real question for today is what are you really preparing for?

Aye Apache

Twitter exploded Friday morning with by far the best advertisement of a guest Q that I have ever seen #T-Claps

Site Q’s (1 present and 1 on his own guest Q assignment) they both get an A+ from The F3 Sales & Marketing Department.

0558 Perfect weather (for nobody) 78 degrees, overcast, and 100% humidity

Disclaimer in detail

Warm Up COP in cadence, apparently that is referred to as a “Jane Fonda Video”, I was just going #oldschool, so off we went on a good pace mosey with lots of #mumblechatter, and so I ran us around in a random pattern to annoy the locals, and not explore the beautiful AO, so i just ran us on to a big parking lot.

From there we did a series of #F3Arkloader exercises across the parking lot, more #chatter, more laughing, more #chatter, all this while admiring Pebbles perfect and extremely slow repetitions #weird, which lead to more #chatter, and the only part the settled the natives was the flying squirrels/broad jumps…more laughs when I called for a “#switzer”, quick sermon on leadership, continuing to EH men into F3, and being a #HIM, from there I handed off to “THE” Swiper.

Swiper took off like he was on fire (he is really not that fast)…mosey to hill with non-stop calling on “car” and “game-on” references, we got to hill for 3 reps of a crazy backwards running 3 burpee, partner loving nonsense, from there more running, more #chatter, more laughs, more running, more #chatter, toss in some ABS, more running, stop at The BB&T #F3QuizShow, more #chatter, more running, more ABS, more laughs, time was up. Bird Landed perfectly with no injuries.

COT/Prayer&Praise/BOM

Naked Man Moleskine

Appreciate the opportunity to Q, great AO, it was fun to get to see “THE” Swiper, and appreciate the large crowd of PAX, hopefully we didn’t make it too easy.

Great to see my @F3IndianLand Crew #Malemodels #Fit

Nice to see my @F3SOB & @F3Area51 friends that I had not seen in a couple of years

YOU HAVE to follow #HIM @nturkas & #HIM @JRRTolkienF3 on twitter just to watch the promos for Saturday Qs, I had no idea how many photos of CSPAN you could google search…little weird, but very very funny.

This site has the best commute to breakfast, and the best attended #Coffeeteria% ever

Be a better man today than you were yesterday,
AYE!
CSPAN
(Swiper you get the next backblast)