Usually when I know at least a couple days ahead of time that I am going to Q I try to come up with something that is either new or I haven’t seen done in a long time.  However with the crazy work schedule and everything that has been going on at home I didn’t have any time to cruise the internet looking for “good ideas”.  Wednesday afternoon I started trying to think about what I was going to do then it dawned on me.  I am going to be at WEP and there are a lot of great things to do there many of which I have done during one of my previous Q’s. That is when I decided I would do a greatest hits q of some of my favorite areas / exercises.

Warmup
Mosey to the brick church with the stairs in front:

In the parking lot of the church we were careful not to be too loud so that the police weren’t called on us:
SSH
Moroccan night club – hold squat for last 15
Merkins
Mountain climber

After warmup we moved over to the steps and did each exercise twice:
Double touch each stair
Regular
Bunny hop
Skip a step
Start with feet together and jump up to the next step and move your feet out like you would with a SSH.  Then jump to the next step and bring them back in.
Side lung hop up the steps (repeat other leg for #2)

After completing these I pulled out a deck of cards for a couple rounds of (Burpees, V-ups, squats and merkins)

Then we mosey back towards the large parking lot at the top of the hill
In the parking lot we did the following:

One leg hop to next set of parking spaces and switch feet to the next then run back
Burpee broad jump from parking spaces to the next and run back
Pulled the cards back out for another 4 cards

After the cards we headed down to the bottom of the hill and moved over to the grass where we bear crawled back to the top then mosey back down to the lower parking lot.  Once in the lower parking lot we all got in the wall sit while each Pax took a turn bear crawling to the other side of the parking lot and ran back.  Legs were screaming after this!  With less than 10 minutes left I ditched the cards and headed up to the low walls where we proceeded to do 2 rounds of:
10 Derkins – downward merkins
10 LBCs with feet on wall
10 Dips

Mosey back to COT for a couple minutes of mary to finish.

It was an honor to lead and honestly if it wasn’t for the push to Q I probably would have fart stacked so thanks for the push Lil-E!!

Five strong ‘hit the bricks’ this morning for Thursday morning beat down at Walter Elisha Park.  Here is what they did.

The Thang:

Dynamic warmup:  Walking knee pulls, ankle pulls, lung arm stretches, back stretches, arm circles, and toy soldiers.  Walk back to the white Passat and pick up two bricks.  And mosey….

Along the path and find some open space (not hard to do) at the park for COP:

SSH x 25, merkin x 10, IW x 20, squat x 20, LBC x 20, Morrocan night club x 25, man maker merkins x 12, Mountain climber x 30, flying lunge x 20.  Plank, right/left arm high, 6″, regular, 6″ (rinse and repeat).

Mosey to the playground.

Partner 1 does pull ups while partner 2 takes 4 bricks and runs around the playground.  Flapjack Rinse and repeat twice.  Do 10 burpees OYO

Mosey a little ways to a clearing and drop your bricks in a pile.  Mosey about 40 yards and line up.

One by one, run down to the brick pile, pick up a brick and run it back.  While you are waiting to run, do SSH.  When all Pax have gone once, repeat this with merkins.  When all the bricks have returned, pick ’em up.  Do 10 burpees OYO.

Mosey to a new spot and circle up for ABLAB (all with bricks)

Modified Freddie Mercury x 20, Crunch press x 20, American Hammer x 20.  Finish with 10 burpees OYO.

COT

NMM

Been a while since the bricks made it to one of my workouts so when Lil’E asked me to Q last week, it seemed like a good time to bust them out.  It’s always good to have a little extra weight to carry around for 45 minutes.  Everything you do is just a little bit harder – some things, a lot harder. The laps around the playground with the bricks didn’t look too bad  on paper, but YHC struggled to keep his arms in some coordinated fashion on the last rep around the playground – ughh!

We had a Pax of just 5 today, including Lil’E who is still supporting the best beard in F3 Fort Mill. T-claps and so jealous,  my friend.  Have not seen Training Wheels in quite a while so it was good to have him with us as well as Netscape and El Diablo.  Interesting that I have been at workouts before with both of those gentlemen, but could not put a name with a face.  Today their faces were pained and grimacing much of the time so I will remember them next time.

If anyone is taking part in the June 30 burpee challenge, we banked 30 today. Had plans for 50, but ran out of time, unfortunately.   It was a pleasure to lead this fine group of men and I look forward to my next visit to WEP.

Announcements/Prayers/Praises

Bowling Tournament on June 10 to support the Colombia mission trip.  4 man teams/$100 per team.

Childrens Attention Home tubing trip on the Catawba.  Sign up by June 2

Hog and Coyote, June 17.  Read your newsletter!

Praises for health and well being to be able to exercise today!

Prayers for a brother-in-law with cancer.  Prayers for sick children of the Pax and for healthy new borns (several new babies on the way)

As promised, no Merkins were completed at Laces In this morning, as 6 posted to a post-rain WEP legday beatdown with YHC. Disclaimer given and off went.

The Thang,

Start moseying down the path as we notice CrabCakes coming in hot. Pause at the first drillbit for some SSH until CC catches up. Mosey to the parking lot by Synergy and circle up for some COP:

SSH x 25
IW x 15
Windmills x 10
Cherry Pickers x 10
Mountain Climbers x 15
10 Count Honeymooner

Mosey to the small wall in front of Synergy. 10 Step ups each side followed by 15 Dips OYO. Rinse and Repeat.

Mosey over to Veterans Park for the Pledge of Allegiance

Main Event – Half the group runs up to the Hobo’s Gazebo and back while other half does the exercise, then flapjack:
Squats
LBC’s
Monkey Humpers
Flutter Kicks

5 Burpees OYO
Then 20 Sumo Squats, 20 Calf Raises, 20 Quick Feet (IC),
15 Sumo Squats, 15 Calf Raises, 15 Quick Feet,
10 Sumo Squats, 10 Calf Raises, 10 Quick Feet.

Mosey over to the big hill. Lunge Walk up to the Top, Jog back down, Backwards run to the Top, Jog back down.

Mosey back over to Synergy parking lot for some People’s Chair.

Return to WEP for some abs.

COT and BOM.

Announcements – Lots going on, read your newsletter.

Prayers – Truckers MIL

Moleskin
After the Chicken Wing Merkin-fest at The Coop on Wednesday, YHC promised no Merkins. Closest thing we did was 5 Burpees. Hope y’all got to take the elevator at work today!!

Shanks out!!!

12 Pax joined YHC at Laces In with the threat of a tour of Fort Mill. After a long mosey downtown, all were excited to have a “date” with the Pax of Footloose for this tour.

The Thang:

Mosey to Veterans Park

Pick up dates from Footloose

Cake Boss and YHC COP

SSH

IW

Merkins

Mt Climbers

Windmills

Night Clubs

Mosey to Hobos – Partner Up

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

The Break Up

Mosey back to COT

Finish off with 3 minutes of Mary

Moleskin

Cake Boss and I shared a few thoughts about Maturity which is the theme for the month of May. Honestly, I am still a work in progress on this theme. My M and Whetstone partner play critical roles in continuing my development in this area

Announcements

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

The Thang –

9 Dedicated PAX attened one of four morning options to enjoy a stroll around WEP with Cindy. DD showed up a bit late as he was confused on the time for Pantheon. We were extremely delighted that he joined us!!!

Warm Up –

25 SSH
10 LSS
10 Merkins

(We passed on the Sasquatch Burpees assuming others would cover! Dangerous to assume, but reasonably fair assumption)

Each PAX grabbed a coupon (Cindy) and we headed around the park by “drill bit” as follows:

20 curls, 30 LBC, 20 curls
20 Rows, 30 LBC, 20 Rows
20 Squats, 30 LBC, 20 Squats
Double Time to DB
20 Standing Presses, 30 LBC, 20 Standing Presses
Double Time to DB
20 Prone Presses, 30 LBC, 20 Prone Presses

To the hill with Cinder Block Bear Crawl to each light with on set of reps per light pole – curls, squats, presses etc.

Back to COT – my how time flies!!!!

Moleskin:

Who Gets The Credit? Do I have the maturity to trust God? Or, am I selfish in thinking that I am doing all of this on my own and all that I achieve and overcome is me and me alone? True maturity at any age is the development of that trust in God – we both have a role, but we need to have trust.

**Posted on behalf of Frat Boy**

Had a lot planned for my first solo Q at LACESIN and barely made it through half of it.  I guess that’s what happens when you’re having fun playing Blackjack.  Small strong group showed up ready to work and focus our time on SACRIFICE, the April theme for those not reading the newsletter, and what that means in our lives. After a few words of my own, introductions, and disclaimers, we headed out.

Warm-up:

Mosey up to parking lot for some butt-kickers, high-knees, followed by some knee-up stretches, side-shuffles facing both directions, carioca, and toy-soldiers.

Continued with a Mosey to another spot to get some more work in before the cards are shuffled.

Circle up:

25: Hillbilly-walker

20- Merkin

30- SSH

15 mountain climbers- hold

40: Moroccan NightClubs

15: slow squat

THANG

Medium pace mosey from there to the field. Time to hit the tables and let it ride!

The “Blackjack” (also known as 21) went like this. I set up cones approximately 40 yds apart.  Started the fun with (1) burpee and then headed to the other side for (20) merkins, returning for (2) burpees and (19) merkins and so on. At count (10) and (11) we made a switch to LBC’s and Carolina dry-docks, ending with (20) LBC’s and (1) CDD.  Half-way through this leg of exercises I noticed time was running short so all PAX stepped up for a hard push to the end. Everyone SACRIFICING to make sure we hit BlackJack on the backside and lifting each other to the end.

Cashing in our chips we started a medium mosey back to COT ending the last 100 yds. with a Billy Run.  Closing it out in a circle for the last 3 minutes with some ab work.

So many ways SACRIFICE applies to our daily lives. One thing that is not guaranteed is the time we have to show what God’s sacrifice means to us.  Be mindful of the gifts in your life and the short time we have them. For those with 2.0’s (like me), the SACRIFICE is in the extra time you make for them.  Avoid the regrets down the road by showing them daily where they are on your list of priorities. This applies to all loved ones. SACRIFICE three minutes and pick up the phone or send a note.  You can thank yourself later.

Special prayers go out to our Brother Shady and his family.  Remember PAX, time is not guaranteed.

Thank you for the opportunity to lead you this morning, Gentlemen. I appreciate the SACRIFICE you made to get better today.

Frat Boy

Disclaimer

Mosey on some of the Joe Davis course

Stop at a church for warmup-o-rama

Mosey to Little Ceaser for more warm-up

Mosey to Veteran’s Park for Pledge

Mosey to the Laces Out Crew and run a single hill sprint race with them…note to self – they are fast

Mosey to another church burpee ladder and stair climb to 7

Mosey to another church

Mosey to the Footloose crew and run a suicide ladder with them

Mosey to the bank = 7 more burpees

AYG to COT

COT / Prayer or Praise / BOM

Appreciate the opportunity to Q, great group of #HIM, lots of mumblechatter, and it was fun catching up with the other workouts

Be a better man today than you were yesterday,
AYE!
CSPAN

Eleven men enjoyed some mumble chatter and some bones cracking (thank you Pusher) as some P200 Pax engaged in an old fashioned boot camp even if the routine was anything but routine and what we thought was familiar all the sudden wasn’t so familiar.

Message:

For me Wisdom is taking a step back to reflect and take inventory.  Taking time for personal reflection in the following areas:

• God: What is God’s presence in my life?  How am I acknowledging his work in my life? How am I taking steps toward Him?
• Others people: What is my presence in other’s lives?  How am I investing in those my life is intersecting with?  Wife, Kids, men in this circle, strangers
• Self: What Sin, selfishness, personal desires do I have in my life that is getting in the way of my relationship with God and focusing on others in my life.  Chasing financial success, putting personal desires ahead of time with God

Mosey with a slow start out of the parking lot with inch worms, lunge walks and then we picked up the pace with a mix of side shuffles, butt kickers, high knees, karaoke, etc

Dynamic warm up: Circle up while 2 pax runs to the end of the parking lot and back rest of pax does exercise

• SSH
• Wind Mills
• Merkins
• Seal Jacks
• Mountain Climbers

Group 1 v group 2 – Modified Dora – Group in cadence while the other group runs… six determines count and pace of run… modified into 3,2,1 rounds

• burped x3 rounds
• jump squats x 2 rounds
• diamond merkins x 1 round

Modified Jack Webb

• 1 muscle up to 4 curb hops
• 1 hand stand to 4 CCD

Mary

It was a privilege and honor to lead.

4 high impact men came out to face the bitter mid-20 degree temps the man above challenged us with this am.  Goal of the morning – keep moving!

After the quick disclaimer, and before any digits started to freeze up, we started out with a nice little mosey around the track with some high knees and butt kickers.  This was followed up with warmups including: SSH (x20), Imperial Walkers (x10), hillbilly walker (x10), windmill (x10), mountain climbers (x20), merkins (x10), Moroccan night club (x20), and low slow squat (x10).

Now that the PAX were “warmed up”, it was time to keep the blood flowing!

We started out with a nice Indian run called the Bataan death march – so many good ideas in the Exicon!  This exercise included the last person in line falling behind to do a rep of the exercise noted below, and then catch up to the running group when the new last person would do the exercise, runner would go to the front of the line in Indian run style, and so forth.  We did 3 reps / cycles which took us almost one lap around the track.

• 1st up was 5 burpees
• 2nd was 5 diamond merkins
• 3rd was 5 wide arm

Next up was a mosey over to the low brick wall where we circled up for the “ATM” (another exicon gem).  This included the exercises below in cadence.  We did this twice…we needed to stay warm!

• 15 alternating should touches (4 count = 1)
• 10 tempo merkins (1,2,3 down; 4 up)
• 10 fast merkins OYO
• 20 american hammers (to mix it up)

We stayed in the same area and took advantage of the wall staring at us.  Taken from the exicon and modified was the “wall of fire”.  Everyone starts out with Peoples chair, while the last person in line does the exercises below while everyone else relaxes in their “chair”.  Once OYO exercise is done, PAX joins the wall and the next PAX goes…and so on.

• 10 CDD
• 10 LBC
• 10 flying squirrels

Since our legs were burning, we decided as a group that we wanted to take the #LacesIn challenge when given 2 options for the last exercise of the day (way to step up Lil E)!!  We mosey’d over to the big hill going to the bigger parking lot where we did some Jacob’s ladder.

• Started w/ 1 bomb jack at the bottom of the hill
• Ran up the hill
• Then 6 dive bomber at the top of the hill (then ran back down the hill…)

This took us to the end of our keeping warm session so we headed back to COT for 1 min of abs

• 30 seconds of flutters
• 30 seconds of freddy mercury

Wrapped it up with name-o-ramma, announcements, prayers and praises.  Nice work today men – had a great time with the small group. Maybe we can double our crew next time around with a 10-20+ degree temp change!

Shady