Category: Footloose

Q # 2 at Footloose

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The MESSAGE:

It was an honor and a privilege to Q a second time in a week. There were 8 PAX that came out for a humid beat down at Footloose. I was sweating before the end of the disclaimer but at least it wasn’t raining. The theme of the workout was presence. Several PAX shared what presence meant to them and I discussed making the decision to actually be present so that your presence can have a positive impact on the people in your life.

After a quick CoP warmup (Windmills, Cherry Pickers, Monkey Humpers, Low Slow Squats, Over Head Claps) it was time to mosey down to the Church of God parking lot. We circled up and worked on arms, legs and abs between laps around the church that included a trip up and down the stairs each time.

The THANG:

  • Merkins x10
  • Flutter Kicks x20
  • Wide Arm Merkins x10
  • Dying Cockroaches x20
  • Diamond Merkins x10
  • Box Cutters x20
  • 10 Count

First lap around building w/ stairs then

  • Moroccan Night Clubs x30
  • Imperial Walkers x20
  • Jump Squats x10

Second lap around building w/ stairs then

  • Moroccan Night Clubs x30
  • Hillbillies x20
  • Jump Squats x10

Third lap around building w/ stairs then

  • Moroccan Night Clubs x30
  • Peter Parkers x20
  • Jump Squats x10

Fourth lap around building w/ stairs

After the 4th lap around the church we moseyed back to First Baptist for a few minutes of broga before the CoT. In the end we were all a little bit stronger, a lot sweatier and I for one was blessed to have gotten to know a few of my F3 brothers a little bit better.

Thank you Beacon for the opportunity to lead, enjoyed it tremendously.

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4 Corners of Love

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As this was my VQ, I wanted to keep things moving.  It was humid as always so it wasn’t hard to make the PAX sweat.

Mozie
Side straddle hops
Imperial walkers
Windmills
Morrocan night club

Stretch narrow,wide(l&r),calf,groin,quad,torso,arms

Lunge and hold 10
LBC 20
Merkin 10
Bomb jacks 20 oyo

Curtsy tap 5 2x (Apollo Ohnos)
Box cutter 10
Wide Merkin 15
Walking burpees 10 oyo

Glute bridge 5 reps 2 rounds/leg
Flutter kicks 20
Carolina dry docks 10
Peter Parker’s 10

Low slow squats 10
Heals to heaven 15 oyo
Diamond pushups
Superman

Monkey humpers
American hammer
Dips
Side stradle hops

Mozie to start and repeat stretch

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Three Alarm Fire

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12 pax assembled for a 3 Alarm Fire led by YHC.

 

We started off with a few disclaimers, a brief warm up and then ran to a church parking lot.  YHC has no idea which church.

The PAX divided into three groups and executed a three alarm fire drill by rotating through three stations.

Alarm #1

15 CDD, 10 Lunges per leg, 20 LBCs, 10 Ranger Merkins & 25 SSHs

Alarm #2

15 shoulder taps, 10 Jump Squats, 15 Peter Parkers, 15 Makhtar N’Diayes and 25 SSH

Alarm #3

10  Burpees, 15 Mt. Climbers, 10 Diamond Merkins, 15 LSS and 25 SSH

As time drew near, we moseyed back to the COT area for :05 minutes of Mary, at least I think we did.

YHC appreciates the oppty to lead at Footloose!!!

 

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Christmas In June – Footloose Breakdance Style

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I saw my opportunity and took it. Beacon offered up the lead this week for Footloose and I had an evil plan in mind. It had been a while since I q’d a 12 Days of Christmas fun fest, probably since last Christmas if not beyond so I quickly found a list and checked it twice.

As with the equally evil song The Twelve Days of Christmas, you repeat each exercise just like you repeat each gift until you have covered all twelve. In this case no singing off key was required.

The Thang went something like this:

1-Run around the church building
2-Turkish getups
3-Jump squats
4-LBCs
5-Diamond Merkins
6-Imperial Walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (ten each leg)
11-Merkins
12-Burpees

Sadly we ran out of time and we made our way back to COT and hit round eleven. I’m sure noone is sad we missed out on twelve burpees. Especially me.

It’s a simple you v you style workout, and I hope it made you get a little stronger and sweat a little more, I know I was sore today the more I sat at work today.

I hope what I shared about money will make you think as well. We have so much and are so blessed in many ways. What are you doing to make a difference and impact your world?

Thanks for the opportunity to lead.

DT out.

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First-time Footlooser

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This backblast will be pretty concise since YHC does not remember much after having 3 Q’s in 3 days.

The warm up was your standard warmup consisting of SSH

Moroccan Night Clubs

Windmills

Etc

The Thang

We partnered up and completed a lazy Dora with 100 merkins, 200 LBCs and 300 squats. The lazy part came in when P2 would hold a plank while P1 did 10 merkins and then flapjack. We would switch after 10, 20, 30 reps respectively .

After, we moseyed to another spot in the parking lot and counted off by 4. Each number was in a different spot completing a different exercise. The group where #1s started kept cadence and after they completed 15 reps we rotated. To go from 1 to 2 and 3 to 4 the mode of transportation was a bear crawl and the other spots were via lunge walks. After 3 rounds of that torture, we went back to COT for some peer led MARY .

Thank you for the opportunity to lead this great group of HIM.

Wegmans

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Calling

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What a great way to start a birthday! 16 #HIMs that I’m blessed to call my brothers in Christ showed up for a moderate birthday beat down. It was great to be in fellowship with all the Pax. Having my nephew, Shin Guard, there was icing on the cake.

The Thang:

Mosey to the parking lot at Saint John’s United Methodist for a warm-up.

Warm-Up: Stretches, SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (15x), CDDs (15x), Rosalettas (20x).

Mosey to the parking lot at First Baptist Church for a Buffet of Pain: Light Running, SSHs, Squats, LBCs, Merkins, Diamond Merkins, Dips, Wide Arm Merkins, Calf Raises, Monkey Humpers, Penguins, Plank Jacks, Hello Dollies, Guerrilla Squats, Bomb Jacks 

Mosey to the parking lot at Fort Mill Church of God

Partner up. Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds).

Moleskin:

I’ve been reflecting on the life in which God has blessed me with for 39 years strong. I realized that I finally answered His calling for me a few years ago. My calling is to Glorify Him and to serve the underprivileged. It seems obvious to others now, but I made myself “too busy” to hear or answer His calling in the past.

This week, I thought the life of King David. God called David to be a Sheppard, then a fighter and then a king. David learned how take care of sheep and protect them from predators when he was a Sheppard. God called on David to protect the Israelites from Goliath. David answered God’s calling in that moment. He cleaned Goliath’s clock while others thought he was ill- prepared. What others did not know is that God fully prepared David for His calling.

What’s your calling that God has prepared for you? Can you hear His voice? If not, slow down, stop being “too busy” and just listen. You were designed for great works that extend beyond your family and day job. Answer your calling.

Peace,

Deacon

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Footloose with Cake in the Cockpit

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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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Footloose – Accountability

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Accountability – Are you pushing yourself when no one is looking?  What do you plan to gain by getting up at 4:30AM?  Be true to yourself!

Disclaimer – Not a professional, modify but hold yourself accountable, no lawsuits.

Slow Mosey around 2 churches and Town Hall.

Warm Up:

20 SSHs, 10 Windmills, 20 MNCs, 10 Mountain Climbers, 5 Merkins

The Thang:

Slow Mosey to the 4 Station Square

4 Stations are marked by cones with written exercises on them.  Divide into 4 groups and mosey to assigned cone.  Cone #1 sets the pace with 20 Seal Jacks in Cadence.  During the cadence the other three groups are as follows;  2) Merkins / Plank, 3) Air Chair, 4) 6 Inches.  Once cadence is complete Broad Jump to next cone.  Continue until cycle is complete.

Round 2:  Same set up but cone number 1 will start with 20 Mountain Climbers in Cadence, when this is complete mosey backwards to the next cone.

10 count

Mosey back to FBC and line up on right side of parking lot.

Lunge Walk 20 yards  –  7 point Hip exercise (Right Hip)  –  7 point Hip exercise (Left Hip)  –  Lunge Walk 20 Yards  (I think the hip exercises started some interesting mumble chatter)

Bear Crawl 15 yards – Crab Walk 15 yards – mosey to end of lot (repeat going back)

Toy Soldiers 20 yards  –  Downward Dog 20 count  –  Dying Cockroaches x20  –  LBCs x20  –  Freddie Mercury’s x20  –  Big Boy Sit Ups x10 OYO  –  (During this series is when I discovered the mumble chatter had a lot to do with something about every star is Uranus and it’s very gassy)  Honeymooner 20 count  –  Toy Soldiers 20 yards

Slow Mosey around parking lot

COT

Strawberry Fest sign up, Cannoli run, prayers for folks in the hospital, employment and various stresses of life and how we handle them – Bassomatic led us out.

 

 

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Footloose- The Fort

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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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Last Minute Q at Footloose with a promise of no stairs

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So I took the Q at the last minute to help out Beacon, and during the initial twitter planning there was a request made for no stairs, so I decided to make today’s beat down leg friendly in the event any P200 guys were going to post.

So we started out with a quick disclaimer, and then a short mosey to the entrance on the left side of the church where we circled up for a warm-up:

  • SSH’s in cadence – 25
  • Overhead hand claps in cadence – 25
  • Windmill in cadence – 10
  • Moroccan Nightclubs in cadence – 25
  • Cherry Pickers in cadence – 10

Mosey to the back lot under the overhang for the start of the main course

  • LBC’s in cadence – 15
  • Flutter Kicks in Cadence – 25
  • Boat/Canoe single count – 10

A quick discussion on the word of the month (Abide).  We discussed how one of the critical components to being able to abide in something is trust.  Then once the trust is established we need to relinquish control and trust in whom we abide (specifically in Christ)

Rinse and Repeat

Took a quick mosey around the parking lot, then over to the wall for some People’s Chair

  • Each PAX popped out of the chair for 3 strong burpees, starting at both ends and working to the center

Around the corner for some more core work:

  • Hello Dolly’s in cadence – 20
  • Freddy Mercury in cadence – 20
  • Big Boy Sit-ups single count – 10
  • American Hammer in cadence – 20

Back around the corner for some more People’s Chair

  • Each PAX popped out of the chair for three strong bombjacks, starting at both ends and working to the center.

A quick on the spot question to Lugnut asking how he got his name and what F3 has meant to him, then back around the corner for some upper body work:

  • Merkins in cadence – 10
  • Diamond Merkins in cadence – 10
  • Carolina Dry Docks in cadence – 10
  • Wide arm Merkins in cadence – 10

Rinse and Repeat

Mosey around the parking lot and back to under the overhang.  Another quick on the spot question to Spitz asking how he got his name and what F3 has meant to him, then a lightning round of core work:

  • LBC’s in cadence – 15
  • Flutter Kicks in Cadence – 20
  • Hello Dolly’s in cadence – 20

Mosey back to COT for a bit of stretching lead by Kilbasa

Done.  All that planning for a P200 friendly workout and the only one remotely interested was Anchorman who started training for the P200 today 😉

Smithers – Out

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