Category: Footloose

Footloose: Fancy Free and Moderate

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23 PAX gathered in the foggy gloom (24 at COT with Polaroid joining in after he hit his miles)

Started out with a VERY clear and complete disclaimer. See the full version at: Disclaimer

Mosey towards the Church of God parking lot. Sugar Bug fell about 30 yards in…..good thing the disclaimer was so thorough. Also good thing he popped right up and continued on. Went serpentine on the COG stairs to get the PAX all back in one place after the mosey spread us out.

Warm up:
SSH x10
Merkin x10
Held Plank
forced Bomb Jacks (TWSS – Kielbasa)
Mountain Climber (slow count) x10
Held Plank
more forced Bomb Jacks (TWSS – Kielbasa)
SSH x10
IW x10
HW x10
Spiderman Merkins x10
Hip Flexer stretch (Lizard Pose)
Al Gore
Al Gore + Moroccan Night Club x10
Hooneymooner–>Downdog combination

Thang:
Partner up: Dora
100 merkins
200 squats
300 flutters

Mosey to giant wall
Wall Sit while PAX performed 5 burpees down the line

Message synopsis:
What is Moderate? What do you moderate?

Mosey back to FBC
Line up on a parking lot island:
Mike Tyson x10 –> bear crawl across to adjacent island
Rinse and Repeat

Lined up for called Lunges and Squats
Right Leg Lunge x5
Left Leg Lunge x5
Squats x5
Hold Squat w/ calf raise x5
Finished with Pigeon Lunge

NMM:

It’s an honor to lead. Lots of respectable PAX out there today. These men working on getting better in their 50s and beyond are an inspiration. They push YHC to want to be better.

Announcements:
Welcome FNG: Hardwood
Convergence: Baxter Harris Teeter 3/8
Joe Davis Run 3/9
Operation Sweet Tooth 3/30

Band Camp Dismissed

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VD Boot Camp at Footloose

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An extra special Valentines Day boot camp written, produced and Q’d by YHC

Total of 19 PAX , several of whom ran

Warm Up

LSS, SSH and High Step Marching!

The PAX moseyed to a church parking lot to work through some very bad Valentines Day poetry.  Two groups were formed with two groups of exercises  separated by 1) power skips, because you make my heart skip and 2) the stairway to heaven between all of the following stations.

  • Roses are Red, Violets are Blue, Plank Punches I’ll do for you . . . Round one – 20, Round two – 30
  • Together we reach for the STARS . . Round one – 15 Bombjacks, Round two – 20 Bombjacks
  • When I hear your voice . . . I sit up and listen – Round One – 20 BBSU, Round Two – 30 BBSU
  • Together we climb every mountain . . Round one – 20 MC, Round two – 30 MC
  • My tummy goes tight when I think if you  . . . crunches Round one – 20 Round two – 30
  • You are  my Super Girl . . . Round ONe – 25 Superman Claps, Round two – 30 Superman claps

All this followed by a tunnel of love courtesy Dungaree, AKA Jack Jones

The PAX then moseyed up and back to 160

We  closed with :10 of Mary, in rhyme!

Awesome work by all the PAX

 

The moleskin:  Mathew 6:34

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We’ll Make It Breathable

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I know Beacon had this idea in mind but as you’re reading, think about an area of your life where you can push yourself just a little bit more. Not in the sense of looking to DO more but rather, looking to BE more. This comes from pushing yourself. Push yourself to meet guys at another workout, push yourself to be present for others, push yourself to be more engaged. When you get comfortable with your routine, you coast rather than accelerate.

23 was the number at Footloose this morning and evidently, not everyone knew who was on Q. Once they learned, I was happy that nobody left. We started with 23 and we finished with 23. My ask of the PAX was this: I don’t know what you’re carrying on your mind as you roll in here at 0515 but as you’re here for the next 45mins, be HERE, be present, enjoy the guys to your left and right.

Once we were disclaimed, we took a long mosey over to and up Main Street to the Methodist Church to circle up in their parking lot.

Wind Mills

Imperial Walkers

Hillbilly Walkers

5 Burpees by special request

Squats

Moroccan Night Clubs

Carolina Dry Docks

5 more Burpees by special request

Mosey over to behind the Baptist Church

Switzer to explain the deal. Partner up while partners start on opposite ends of the large parking lot.

Each partner bear crawls to their respective 1st island then run to meet their partner in the “middle” of the lot. 20 Single count merkins, run back to that previously-mentioned island and crawl bear back to your starting point. Remember, push yourself just a little bit more.

Rd 2 was crab walk to that island, then run to meet the partner, 20 Wide Arm Merkins, run back to the island and walk crab back to your starting point. Remember, push yourself just a little bit more.

Mosey back to our starting parking lot for a little plank work.

20 Mountain Climbers

10 Peter Parkers

10 Donkey Kicks

10 Parker Peters

2min plank hold

2min Al Gore

1min Burpees

Remember, push yourself just a little bit more.

1min Side Straddle Hops

7min of Mary

WWII Sit-Ups

Flutter Kicks

Freddy Mercury

Heels to Heaven

Protractor

Remember, push yourself just a little bit more.

And that was it…well done.

Announcements:

  1. Mini-convergence at Slow Burn tomorrow to pray for and send Wegmans off on his F3 mission trip to Peru. (Broga will be at 0500 at Slow Burn AO)
  2. Engage in the running training plan that Anchorman and Barry Manilow are leading guys through
  3. Read your newsletter b/c I forgot the remainder.

Prayers:

PRAY

 

Until next time.

Maximus

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Always Play the Hits at Footloose

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18 at Footloose on a cool morning.
Welcome, intro, disclaimer, lets go
Mosey down the hill to the lot across from FM Church of God

Dynamic warm up back and forth across the lot, exercise 1/2 way, jog it out to the other end; butt kickers, high knees, toy soldiers, squat walkers, windmill walkers, soccer knees out, backwards run, powerskip, bear crawl, crawl bear, 50%, 50%, 75%, 75%, 100%, 100%

Jonah Hill (3 broad jumps, 3 merkins, 7 times)

Suicides across the lot, LSSx10x3, CDDx10x2, BB situpsx10x1
Suicides across the lot, Imp Walkerx10x3, Merkinsx10x2, LBCsx20x1

Circle up for the GREATEST HITS
Mahktar N’Diayes x 10
Matt Foley (1 x animated squat, 4 x Dying Cockroach, 2-8, 3-12)
Travoltas x 10
Monkey Humpers x 10
Shoulder Taps x 10
OH Claps x 49

Split the group, 1/2 snake the church stairs, 1/2 do the exercise, flip flop x 3
inchworm merkin squat jumps (that’s one thing)
merkin clock
bombjacks

Mosey back to First Baptist lot, Dynamic cool down, squat walkers, soccer knees out
Final exercise: SSH x 10

Thank you Beacon for the opportunity to lead

Looks like we made it,

Barry Manilow

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The Cornerstone – Challenge ( One Year Long )

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To all the Pax of F3 Nation

Are you prepared to challenge your self for 2019? I am challenging all Pax’s to join me for 2019 we will take on one exercise for January (merkins single count) 100 reps every day. Then in February we will add another exercise which will be done every day on top of the 100 merkins and so on and so on. We will increase by adding one exercise each month.  These exercises will be above and beyond when you post. So by the end of the year there will be 12 exercises that need to be done everyday at the reps set.

Do you accept the challenge? Do you want to get better?

I will set the next month exercise and reps the week before to keep you on your toes

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13 at Footloose

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Good group at Footloose this morning. Got some burpees in and a few good stretches. Ran over to Church of God and found the stairs where we spent a good amount of time looking them over and examining the exterior of their fellowship center a few times. Got a good mile or so in this morning, for a Moderate group.

Spoke for a minute about finding Joy in the Christmas season. I heard Gekko’s sermon and it hit me hard that if we don’t have Joy at Christmas, when we observe the birth of our Savior, then we need to “get right.” I am HAPPY to talk to anyone who is struggling with this. The vulnerablity of the PAX at COT and BOM is an important part of F3, and why we are here.

 

Assassin

 

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Footloose for a Post 1/2 Marathon “no-running” Bootcamp

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15 PAX made it out for a not so moderate beat-down after I had a brief taper week from the Kiawah 1/2 marathon.  Went through the disclaimer and the don’t sue me stuff an off we went for a very brief mosey that lasted all but 100 yards at most.

Warmup: consisted of windmills, Imperial Walkers, SSH, Cherry Pickers and yes some Broga.  The broga turned out to be quite comical as we all tried various balance poses.  Not good.

I had everyone line up for a very long Indian run down to the COG parking lot.  PAX stayed together pretty good no stragglers or rogue running going on.

On to the thang.  I broke out a winkie from a year ago that I never used for my 49th birthday.  You can guess where this is going.  We set up 4 corners with 3 exercises at each corner.  PAX stayed together for fellowship until the pain started.  First round was 49 merkins, 98 LBC’s and 147 squats. See the pattern there?  Not good.  Slow mosey to the next corner. 49 CDD’s, 98 calf raises and 147 flutters.  Mumble chatter started getting quiet.  Corner 3 49 SSH, 98 shoulder taps, 147 LBC’s. Last corner 49 Mtn. Climbers, 98 Rosalitas, and 147 Freddie Mercuries.  Not fun.  Started with an Indian Run back to COT, but ended up being a jail break due to cars.  With 10 minutes left we did a couple of rounds of 10 count exercise and running the stairs at FBC.  More pain not fun.  Finished up with COT.

Great time had by all!  Thanks for the opportunity Beacon!

 

Bass-o-Matic Out!

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Just for Kicks – Foot Loos

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About 18 men awoke to a nice dark morning before the roosters crowed. It was for more than just for kicks, it was because they are courageous to take on the challenge that was before them.  Here’s what went down

Warmup:      Moroccan Night Club, Wind Mills, some funky Imperial Walkers, Low slow squat.    Let’s mosey

What’s Up: A Dora Set – 100 Merkins, 100 Squats, 100 Flutters, 100 CDD, and helped finish off the teams that needed some bold encouragement. Small Mosey around the parking lot to hear words of encouragement from Joshua 1:9. Wall Sits, with individual counts down the line, and yes, we did wall sits again. Don’t be alarmed because two times a charm.  Time to Mosey again.  Left and then Right curb merkins followed by a friendly squat walk up the steps.

Wrap Up: More merkins, Mtn Climbers, Parker Peter, Peter Parker, Moraccan night club.

Fun was had by all and we even had some runners join in at the end. GREAT way to start a morning.

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Footloose and Free thanks to All The Saints!!

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Today is November 1 and in some denominations they recognize All Saints day today. See below for more on that, but 3 runners took off early and 13 other PAX came to the dance floor for a litle two step with YHC – Cake Boss! We had a great crowd and was super proud of the hard work put in and the encouragement by all the PAX to keep pushing through. Such an honor to be part of this thing we have, F3, and to be part of this community! Aye!!

The Thang:

Footloose 11/1/18

Mosey to FMCoG parking lot
Toy soldiers
5 Burpees
Side lunges
4 Burpees
Butt kickers
3 Burpees
High knees
2 Burpees
Imperial Walkers
1 Burpees

Mosey across street and partner up for Dora 1-2-3

Partner 1-Run up hill to corner Partner 2-exercise move Flapjack
100 Merkins
200 step ups
300 dips
Alternate running up hill backwards

Mosey to front of FMFBC
Partner 1-bear crawls up church steps Partner 2-exercise move -Flapjack
Flutters
Freddys
Leg raises
Boats/canoes

COT

11/22 Thanksgiving Convergence at The Ranch 0600

12/01 Christmas Party – Sign up and enjoy a night out

Prayers for all the tragic deaths across the country and all dealing with health issues.  Prayers for unity in our country.

 

All Saints Day–This gets chalked up as a Catholic thing, but I want to share some information with everyone. Anyone that has come to JC, led someone else to JC and has lived their life for JC is considered a Saint. Its not meeting some criteria except that of what JC outlined in saying, “If anyone would come after me, let him deny himself and take up his cross daily and follow me.” Luke 9:23

So my question and challenge to all of us is are we denying ourselves and bringing others to SKY Q? Our ministry starts at home with the M and 2.0s and then shield lock and whetstone partners. We don’t have to have some sort of degree or education to know what Sky Q has done in our lives and to share that with others so they too can be transformed. Being a Saint does not mean being perfect either. Moses, David, Peter and Paul were far from perfect, but they denied themselves for HIS plan not their own. Live it and watch how you influence others for HIM.

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Can Longshanks do Moderate?

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So the question came up after Hasselhoff made a call to the bullpen last second as to whether YHC could lead a moderate workout and not get banned from leading it again. 15 PAX showed up to find out the answer.

The Thang

Mosey around the First Baptist Parking lot with some High Knees, Butt Kickers, and Toy Soldiers (already grumbling of not moderate).
Circle up for some COP
SSH x 20
1 Burpee (had to get that mandatory Shanks Q requirement out of the way)
Windmills x 10
Imperial Walkers x 10
Squats x 15
Mountain Climbers x 15
Plankarama

Mosey over to the steps at First Baptist
Run up and Down – do 1 Merkin
run up and down – do 2 Merkins
run up and Down – do 3 Merkins
run up and Down – do 4 Merkins
run up and Down – do 5 Merkins. Plank for the 6

Mosey over to Church of God Lot by the stairs for A Dora 6 pack. 1 partner runs the stairs up and down while the other performs the exercise.
100 LBC’s
100 American Hammers
100 Flutter Kicks
100 Hello Dolly
100 Dying Cockroach
100 Big Boy Situps

Mosey to the Church of God Side way for some people’s chair and Merkins

Mosey back to First Baptist steps for 5 more trips up and down the stairs. This time at the bottom Squats. 2, 4, 6, 8, 10. Mosey to the flag for COT.

Announcements – Reading at Steele St. Monday and Wednesday 4-5. Christmas Party December 1st. No Fast 5 this Saturday.

Prayers – for those with teenagers.

Moleskin
I realized today that throughout this “moderate” workout YHC didn’t give a single 10 count to catch our breath. Got me thinking about where that applies in life. Often in life I feel when going through something tough, God doesn’t always give us a breather as he needs us to push through whatever it is we are struggling with and that we trust Him to get us through to place where we can get a break.

Shanks out

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