22 PAX came to 1^st Baptist of Fort Mill with YHC for some dancing….Footloose style! So we needed a dance partner and so we went out to find one…..or 12.

The Thang:

Mosey to Veterans Park

Found our partners from Laces In led by Pusher

Pusher and YHC COP

• SSH
• IW
• Merkins
• Mt Climbers
• Windmills
• Night Clubs

Mosey to Hobos – Partner Up from other AO if possible

Partner 1 – Run down hill, bear crawl back

Partner 2 – Merkins

Rinse and repeat with LBCs and Squats

Next up – Dirty McDeuce

• Monkey Humpers, CDD and Flutters
• Lunges, Merkins, Hello Dollies
• Derkins, Squats, LBCs

Back to partners

Dips while partner is running

Time to say goodbye. YHC instructed everyone to ask their partner what they can pray for or praise about and bring it back to respective COTs.

Mosey back to COT

Finish off with 3 minutes of Mary

Moleskin

See Maturity we found was not about growing up and not doing the things of our youth as much as it is about serving others and loving others. When we realize its not all about us and there is something bigger than us, it’s amazing how much joy and fulfillment we find in realizing others needs and joys. Maturity is I am 3rd in action!!!

Many prayers and praises from the PAX. Thanks for everyone participating and hopefully you feel Mature in caring for the PAX around you!

Cake Boss out!!

• 6/9 TEC Dowling Memorial Golf tournament and raffle
• 6/10 Gringos and Gutterballs bowling to raise money for the Columbia mission trip
• 6/17 Hog and Coyote

How many monkey humpers can one do in a Q before the Pax get cranky? Turns out quite a few. I rolled in at 5:13 with just a few minutes to spare. Looked like a great group was forming for this gloomy workout. YHC has been on the IR with a rotator cuff issue so I informed the Pax we would be doing a leg intensive workout at this “moderate” AO. 5:15, not a professional, you know the drill.

THANG
Mosey around the parking lot while throwing in some butt kickers, high knees, karaoke left, karaoke right, then circle up.

COP
Windmills X15 IC
Low Slow Squat X20 IC
Monkey Humpers X15 IC

1st Drill
20 Monkey Humpers IC
Toy Soldier to next island
30 Calf Raises (15 each leg)
Toy Soldier to next island
40 Squats OYO
Walk Across parking lot
20 Monkey Humpers IC
Jog to next island? (can’t remember)
30 Steps Ups (15 each leg)
Jog to next island
40 Squats

2nd Drill (Ascend/Descend – Forward/Reverse)
5 Monkey Humpers IC
Lunge Walk to next island
10 Monkey Humpers IC
Lunge Walk to next island
15 Monkey Humpers IC
Lunge Walk to next island
20 Monkey Humpers IC
20 Low Slow Squats IC
Reverse Lunge to next island
15 Low Slow Squats IC
Reverse Lunge to next island
10 Low Slow Squats IC
Reverse Lunge to next island
5 Low Slow Squats

Walk across parking lot for 10 count

3rd Drill – Quadzilla
Normally done on a hill, you would run backwards up the hill and then forwards back down. You do this for FOUR (QUAD) minutes. Plus it usually beats the quads up. Keeping with the moderate theme, we ran the length of the parking lot forward and then ran the length of it backwards…for 4 minutes.

Mosey to church next door for a couple of People’s Chair sessions

Mosey back to the cars for some Mary (LBCs, American Hammer and Flutters)

0600, sweating, felt like a good beatdown.

NMM
Moderate doesn’t have to mean easy. I tried to make this workout about U vs U. We never strayed more than 30 yards from the parking lot so we never lost site of the six. Really had a great time and enjoyed the fellowship with the Pax. Here are the rest of my notes.
-Thanks to Anchorman for the opportunity to Q, keep me in the rotation
-Tclaps to Mainframe for reminding me about the extra squats (Teachers Pet for today)
-Tclaps to Drop Thrill for dropping 50 lbs. 50 more to go and you are in the right place to do it!
-Some of the Pax got tired of leg day and decided to modify with merkins. Tclaps!
-Loved how the Pax was a great diverse group. Great energy!
-If you’re wondering, because Monkey Humpers were all in cadence, we ended up completing 210 of them

Announcements
-Hog & Coyote 4 (Get Some) -> Click HERE
-Bowling Fundraiser for F3 Mission Trip -> Click HERE

Praise and Prayers
-Praise for met goals with weight loss
-Praise and Prayers for Rebels family and transition for daughters (graduations, etc.)
-Pray for our families
-Pray for Pax on the IR

Alway an Honor
Zima

7 pax posted for YHC’s VQ at Footloose on a brisk morning amid Springtime transition season.  Perfect conditions for perpetual motion and a little speed.  No FNGs or Kotters, so after very abbreviated Disclaimer, YHC hit Go.

The Thang (all reps today = 10x)

Off and running at easy pace around parking lot with karaokes, butt kicks, high knees, toy soliders, side shuffles along the route.

COP back near starting point — Windmills, Volunteer Walkers (no, the pax didn’t sing Rocky Top), Imperial Walkers, CDDs, Monkey humpers, Merkins, SSHs

Mosey to circle at entrance of Worship Center for Push o rama (SSHs between each exercise):
Merkins
Wide arm merkins (WAMs….brought a little jealousy out of Culture Club)
CDDs
Diamond merkins

Mosey to stop sign near FM Church of God for hill sprints in honor of Senator Tressell
Long sprint to top of hill, mosey back down, gather for 2 core exercises
Rinse & repeat 2x (3 full cycles)

Mosey back to circle at Worship Center for Leg o rama (SSHs between each exercise):
Sumo Squats
Calf raises
Bombjacks
Jumping lunge

6 Mins o Mary (pass the baton) — Box cutter, Freddie Mercury, Dying Cockroach, Merkins, Mtn climber, Rosalita, LBC

Indian run through parking lot back home

COT

NMM

Wonderful morning in the gloom with Anchorman and the pax of Footloose.  “Moderate intensity” is what the 1st F calendar says on the website.  “Moderate” is the adjective and “Intensity” is the noun as I read it.  So, we kept it on the intense side w/some occasional moderation.  All pax responded strongly, and no one fell behind.  Well done!

Mumblechatter about the temp change from 60s Wed to 40s & windy this AM was perfect fodder for what I had in mind.  Seems that there is a pattern at Footloose of wanting to stay in motion.  This was no doubt true today b/c the wind kept putting the clamp on Gilmore’s “squirrels” when we stopped for exercises.  Problem solved…don’t stop (ie, lots of SSHs).

In combination with the perpetual motion plan, I couldn’t pass up the hill sprints.  In early days of The Fort, Thursdays were running day (pre-Laces In, then as Laces In).  When ST Qed, he liked to run over to FMCoG and do 30 minutes of hill sprint repeats w/core in between.  He was disappointed if we didn’t get 7 rounds in at least.  I was so happy to introduce this crowd pleaser today.  Salute to ST!  #Respect

Thanks to QuickBooks for the flattering comments about YHC’s age during COT…wish I was 38.  Next time, comments like that at the start of the workout might yield some dividends (I know he knows what those are).

The message today revolved around the season of Winter and Spring.  We seem to be in the transition period between the two (NOTE: Yes, we have been in the season of Winter the past 60+ days).  At this point, there is still a choice between the two.  If need a bit more rest, recharge and refuel before the growing season, then hold onto your Winter frame of mind.  If you’ve already spent enough time in the fartsack, worked out the bruises and knocks from a rowdy Fall and are feeling frisky for a change, then shift to your Spring mindset.  Get out, get active, take care of some spring cleaning to clear out clutter.  We are 2 months into 2017.  Check your plan and your progress so far, and adjust as needed.

Thanks to Anchorman for the invite to Q.  Always a pleasure and an honor.  I know he won’t be here at Footloose forever…some ambitious pax will step up soon to put his stamp on the place.  Thanks for getting it launched — it’s a winner!

As a virgin Q at Footloose, wasn’t sure what I was rucking into. Cars kept pulling into the AO and I was getting excited. Though none of my fellow ruckers joined me (shame on you all – you were warned it was ruck friendly). Though some PAX questioned my ruck and if I had the required weight, until they heard the clank as it was dropped onto the ground for LBCs.

So I got there a little earl to set up my 4 cones and to get a few miles in. Unfortunately I didn’t succeed in accumulating a high number of miles as I could see the PAX itching to get to work. SO the thang:

WO (1 rucker-YHC, rest bootcampers): 4 corners. Cone 1 – 5 merkins, lunge walk to Cone 2 – 10 merkins, toy soldier to cone 3 – 15 merkins, lunge walk to cone 4 – 20 merkins. Repeat sequence with squats, bear crawls b/w Cones 1-2, 3-4 and sprint b/w 2-3, 4-1. Repeat sequence with LBCs with same mode as first round, repeat sequence with flutters with same mode as second round. Repeat rounds 1 and 2. Mossy to grass, Jack Webbs to 8/32 and Lt Dan to 5/20. 10 big boy situps, 10 american hammers; mossy to cones. 2 rounds of suicides (yes with ruck)

Thanks for opportunity Anchorman!! Great AO. Prayers to the injured and a young kid (Logan) who feel 15 feet from a ski lift. As we are members of the F3 tribe, let us not forget that the tribe we should belong to and dedicate our selves is the one lead by the great Sky Q. Don’t go through life following a tribe leader who isn’t grounded in the faith of the LORD, and may we always follow that tribe leader.

Trucker

So I did jujutsu on Wednesday night…so a stop by to Q Footloose is just what I needed

Disclaimer

and we were off and running in a serpentine pattern in the parking lot

COP in cadence to 10 repetitions with all my favorites for about 15 minutes…your welcome…

line up for a down and back sequence, lots of #chatter, Patton is driving a car, #young, and #FIT.

Line up for a stair sequence

Line up at curb for some arkloader medley

COP= with all the men that had not Q’d a workout, great work by all.

COT/ Prayer or Praise/ BOM

OUT!

Appreciate the opportunity to Q, and felt weird not running to this AO from WEP. Great group of #HIM and lots of encouragement throughout the workout…you need to support this Thursday workout.
AYE!
CSPAN

The morn was ripe with crisp air, and no preacher in sight outlawing our loose feet.

Clock struck 0515 and 2 of our 11 #faithful took off for an extended YOG leaving 10 men at my disposal.  Beginning our mosey, #goodol’rockytop came in on two wheels ala Knight Rider.  We circle the parking lot and picked up a brother and now we were ten.  To the back parking lot of the Baptist Church which would serve as our painning ground.

Warmorama included squats, merkins, squats, merkins, SSH, and some night clubs.

The Thang

Dirty McDeuce: 3 exercies, 12 reps, 4 rounds.  Ideally you are working upper, middle and lower.  Then take a lap

• R1: Merkin, LBC, Squat
• R2: CDD, Flutter, Lunge
• R3: DiveBomber Merkin, Hello Dolly, Jump Squat
• R4: Diamond Merkin, Freddie Mercury, Bombjacks

Bearcrawl, Crabwalk, Merkin sequence

Six Minutes of Mary: LBC, Flutter, Heels to Heaven, Grave Digger

COT

Naked Man Moleskin

Thanks Anchorman for the invite to Q at the newest Moderate workout.  Took the opportunity to go classic route.  Simple is gooooood.  The faithful were a bunch of hard chargers.  During COT YHC discussed book I am reading with my Whetstone Partner- The Road to Character.  Discussed theme of Adam I vs Adam II; Resume virtues vs Eulogy virtues.  Our struggle as people to have our outward projection be in harmony with our inner souls.

“The resume virtues are the ones you list on your resume, the skills that you bring to the hob market and that contribute to your external success.The eulogy virtues are deeper.  They’re the virtues that get talked about at your funeral, the ones that exist at the core of your being- wheter you are kind, brave, honest or faithful; what kind of relationships are formed.”

“Adam I is career oriented, ambitious side of our nature…Adam I wants to build, create, produce, and discover things.  He wants to have high status and win victories.  Adam II is the internal Adam.  Adam II wants to embody certain moral qualities.  Adam II wants to have a serene inner character, a quiet sense of right and wrong- not only to do good, but to be good.”

“We are forever caught in self-confrontation.  We are called to fill both personae, and must master the art of living forever within the tension between these two natures.”

“To Nurture your Adam I career, it makes sense to cultivate your strengths.  To nurture your Adam II moral core, it is necessary to confront your weaknesses.”

AYE!

19 of us came to cut the rug and show some moves at Footloose in front of the First Baptist Church. The AO is a moderate but the PAX came for a challenge and accepted everything that was thrown at them.

After quick intro and after all the cars coming in hot slowed down, we took off for a little mosey.

• Jog to Main Street – Stop for 10 SSHs – Mosey to corner across from Hardees

COP:

• Imperial Walkers, Windmills, Wide Arm Merkins, Squats, Hill Billy Walkers, Peter Parkers, LBCs, Parker Peters
• People’s Chair on Kimbrell’s Wall – Bear Crawl across and back – Lunge walk across and back

YHC had little challenge for the men to be the Watchman of their homes and families and be disciplined to keep watch for what is coming and can harm our home life. The Watchman always sees the enemy first and can see the furthest, so be that for your families before the enemy sneaks up on you.

Mosey to St Johns Picnic Tables

• 3 sets of 25 dips and 10 derkins – Crowd Pleaser!!
• Suicide Shuffle – 1’s complete suicide & 2’s LBCs then flapjack

Lots of mumble chatter and talking. The PAX where like kids the night before Christmas and all restless and talkative. Good times as always!!

Mosey to the First Baptist lot for some Foxtrot dance lessons

• Side Shuffle to corner of island then bearcrawl across to other island and back to side shuffle….all the way to end of drive way – – – – LBCs till 6 is in
• Rinse and Repeat

The kids were really excited after that dance move so we decided to do the 12…..I mean 10 days of Christmas since it was 12/15 and we had 10 days to go till Christmas.

Here it is…..follow the ladder, 1 rep then 2 reps of next move and back to 1 and then 3 reps of next move and back to 2 and then 1 and so on and so on.

1. Inch worm merkin
2. squats
3. lbcs
4. Monkey Humpers
5. Flying Squirels
6. Freddy Mercurys
7. Diamond Merkins
8. Flutters
9. Carolina Dry Docks
10. Side Straddle Hops
11. Donkey Kicks
12. Leg Raises

Mosey to Nativity Scene:

So to close out, YHC wanted to touch on the Reason for the Season. I did not realize the The Fonz with with us as one of the Wise Men was not lit up, but Flat Tire tapped on it twice and the light came on. It was totally cool!!

So we are in the Christmas season and we are all chasing happiness….for ourselves and for others with gifts, and cookies and decorations and parties. Bottom line is all of these things are non-sustaining and in a few short weeks we will not even remember most of it. Happiness comes from gratitude and that leads to contentment and being content with what we are blessed with leads to being happy. Christ Jesus came to us from Heaven to live as one of us so that we could have relationship with our heavenly father now and for eternity. I am grateful for his mission of coming at Christmas and going to the Cross then rising from the tomb so that I can live an abundant life of gratitude. Whatever I am facing I know my father in heaven loves me enough to send his son to cover my shortcomings and sin. Thank you Father!!

Merry Christmas and thanks Anchorman for the Q. This is a great AO for all PAX!!!

Peace!

Cake Boss

This was YHC’s virgin post to the new “Thursday moderate” AO, Footloose. Being right around the corner from mi casa, I knew the geography for this AO would be stellar. 9 impressive pax joined me for UvU pain, and a little tour around this downtown area. We started off with a mosey around to the back of FMFB for a dynamic warmup:

* SSH >> Butt kickers
* Windmills >> Toy soldiers
* Imperial Walkers >> High knees
* Squats >> Shuffle left/right

Mosey over to a circular setup of cones for Jekyll’s “ring of fire”, modified. Pax instructed to each go to a cone as their “starting point”. They were to do the exercises on the cone, then run across the center of the ring and around the opposite cone and back to the center. At the center, they did 5 high jumps, and then planked for 10 seconds. Then, run to the next cone and repeat the whole process again until all 12 cones were visited. Here are the exercises:

Cones:
1. 10 Monkey Humbers (4 count)
2. 10 Hello Dollys (4 count)
3. 5 burpees
4. 10 Merkins (single count)
5. 20 SSH (4 count)
6. 10 MC (4 count)
7. 10 Bombjacks
8. 10 LBCs (4 count)
9. 10 Plank Jacks (4 count)
10. 6 Morning Woods (turkish get-up w/o the bell)
11. 10 Box Cutters
12. 10 Seal Jacks (4 count)

After a 10 count, we ran down through the “tunnel” behind the COG for wall sits. Pax, 2 at a time, ran up a set of stairs and back to wall position. When all had run the stairs, we moseyed to a short wall for 2 rounds of dips and derkins. Then, run back to COT.

Great showing at this new AO! Awesome leadership by Anchorman to start this one up. It was an honor and pleasure to Q.

AYE!
-old bay

This was a surprise Q.  And a surprise AO launch really.  YHC has felt like we needed a Thursday moderate option for PAX either starting out, on the mend or just looking for a touch less beatdown.  After mentioning it to a few guys on Tuesday and Wednesday, they wanted to go THIS WEEK.  So I did as I do and got it done.  Word.

Note to folks unfamiliar with ‘moderate’.  It’s a notch down from a regular workout.  Doing exercises in reps of 10 (which also forces you to do them correctly) mixed in with a 10 count here and there.   Plenty of good work happens at these every week.

The Thang:

A little run around the block thru downtown Fort Mill.  Change Order wanted to stop in for cheese fries at Hobo’s but their hours aren’t PAX hours.

Into the parking lot of St. John’s UMC for a little warm up.  SSH, IW, Moroccan night clubs and more.

Over to the wall for a quick sit session.

Down the hill to the First Baptist parking lot for a pavement tour.  Lunge halfway across, 10 LBCs, then lunge the rest of the way.  Follow that back with soccer walk/CDD, Toy Soldier/squat and hug knee/Peter Parker.

Lined up with a partner for partner suicides.  Which Maximus insisted were called homicides.  Partner 1 ran to the next line, did 10 lbcs while partner 2 did squats.  When 1 returned partner 2 then ran and did lbcs while Partner 1 did squats.  Next round you ran one additional line across the parking lot doing an exercise while your partner did something else.  All fun stuff like Carolina Dry Docks , overhead claps and more.

The stairs at the church were calling out to me, so we moseyed over for a look-see.  I thought it would be a good idea if we ran up and down and did merkins.  Someone thought we should ask permission to use the steps.  I cleared with Sky Q with a quick prayer and up we ran.  And down.  And merkined.  5-4-3-2-1.

Back over to the parking lot for more homicides, but first we had a visit with Mary.  All the standard fun ones inc American Hammers, Hello Dolly’s and the protractor.

SIDE NOTE – There are houses around the neighborhood, so we had been in semi-stealth mode.  During our round with Mary the train came thru town.  The engineer likes to use the horn.  So I think we can be louder next time.  Which means Twister can come.

We hit the curb for some Cakebosses…err…CALF RAISES.  Someone made the comment about what he would look like in spandex.  Conversation went rapidly downhill.  Shirtless, mullet, 1980s.

Back to the wall for a little sit where YHC stunned the crowd with a 10 count using only Nascar driver names.  My melon is full of useless knowledge.

COT

Great time with great PAX today.  Since we are doing this out of the Baptist church lot, the logical name for the workout seemed to be Footloose.  We are dancing all over that place.

Reminder with all this election nonsense that someone needs to be positive and be the light.  That’s us.

Til next time.

Anchorman