Burpees at the Ballroom?

This was my 4th Q in 6 days so I am running short on ideas, and never knowing what a moderate workout is supposed to be I struggled to build the winke, but no worries I came up with something fun and it was good to see all the Pax show up and ready to work.

Warm up mosey around the parking lot and then back to circle up for some COP.  SSH, Hillbilly Walkers, Low Slow Squat, Windmill, Potato Pickers, Mountain Climbers, Peter Parker, CDD, mixed in some Downward Dog and Honeymooner.

Mosey a little to the bottom of a little hill for a round of 11s – 10 Burpees at the bottom of the hill with 1 set Jumping Lunge with a Bear Crawl up the hill.  Apparently this was a lot of Burpees for Ballroom.  Oh well live & learn.

Activity 2 was another round of 11s, no hill this time just on curb to another.  10 LBCs  Bear crawl, lunge walk, Crab walk, or what ever, 1 Mike Tyson  and so on and so on…. Let it be know that those Mike Tysons start to hurt around 6 or 7.  Finished up with a few minutes of Mary. Great work by all.

Announcements – Convergence on the 24th,  Badger work-out, next Tuesday, read your newsletter.  Prayers  for students and teachers, families.

 

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Did Not Learn from Quagmire’s Terrible Idea

A complete disclaimer was verbalized this time

Moseyed to somewhere in the massive school parking lot – High knees, butt-kickers, Toy Soldiers and Hip stretch thing a ma bobs.

Circled up for IW, HW, Morrocan NC, Plank/Down dog/Honeymooner, low slow squats, various stretches and slow/old-man/windmills.

Moseyed to the back toward the school where the bad ideas were repeated from yesterday – probably as a result of being a slug for sometime. We did several rounds of 7’s between the curbs,  interrupted by planks  Rd 1 – Mode: Bearcrawl, Peter Parkers and Parker Peters. Rd 2 – Mode: Lungewalk, Calf-raises and Squats. Rd 3 – Mode: Hop, Monkey-humpers and Bomb Jacks.
Moseyed to the back of the school for People’s chair and Donkey Webbs. After the previous bad ideas Donkey Webbs were still a bad idea. We stopped early.

Moseyed to benches on the side of the school – with several rounds of step – ups, dips, werkins and derkins. Slow-moseyed 10 ft. for a good round of Mary. We closed with somemore stretching before slow-moseyed the final 10 ft. to the COT.

COT: Prayers for families, and health issues. Praises for safe travels and M’s.  Praises for work and wedding anniversaries.
The word for May is mentorship. We saw examples this morning – young men, mentored by fathers and friends holding friends accountable. Pastor Tony Evans has a quote – “We are born male, but we choose to be men”. Maxim #3 in “Mansfield’s Book of Manly Men”: is “Manly Men, build Manly men.”
Thank you Short Sale  for getting me out of bed with the opportunity to Q. It is always an honor. Tater.

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Cheating and Slow Webs

Dreed’s post about “HYPOCRISY OF THE DISHONEST CHEATER” really resonated with me so it became my topic
How much dishonest cheating are you doing in your life?
Why are you here today vs ?
Because it’s moderate?
Mosey to other side of the field
COP
The normal round of warm up exercises
Discussed honest cheating
4 corners
Why cheating – being the six?
How much dishonest cheating are you doing in your life?
Is there any area of my life that I’m in full compliance? #fullcomp
4 Corner Accumulator
  • 5 Merkins  – Lunge Walk to next corner
  • Add 10 Bomb jacks
  • Add 15 Squats
  • Add 20 SSH
  • Add 25 LBC’s
Mosey to field
Slow Jack Web – performed at half the speed as normal Jack Web.  To increase the intensity at number 7 held arms out for 28 count.  – a real crowd pleaser.
Is there any area of my life that I’m in #fullcomp
Always an honor lead such inspiring men!
Appreciate the opportunity!
Cornhole, Out.
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Tour Around the Ballroom

Advised we are taking the Tour of the Ballroom AO #2 and AO #3

Warm up

We moseyed to the front of the School and circled up

In cadence

Imperial walkers 20

Wind Mills 15

Moroccan Night clubs 30

Imperial Walkers 20

Moroccan Night Clubs 30

LBC’S 40

 

Mosey to the front Elementary School

Found a hill and Stairs

3 times we bear crawled up the hill and ran down the steps

3 times we ran up the steps and crawl bear down

The significance some times it feels like we are doing everything we can to get ahead in life even crawling forward then things get better and it easy to move forward in life like going down the steps.

Some times we move forward with ease like climbing the steps then we hit a bump in the road and we find ourselves going 3-4-5 steps backwards hence the crawl bear down the hill.

 

YHC discussed April Theme – Be Still

This day and age it a go-go life style we do not take time to just be still and enjoy the small things in life the woods around us, the breeze, the rain or just spending time with God.

 

We moved across from the hill to driveway and to the grassy area

Done in cadence

Plank shoulder taps 15 count

Plank Jack’s 15 count

Mahktar N’ Diayes, 10 count

Plank 20 count

We did find out cars come flying through the parking lot so make sure you are always aware of your surroundings.

 

Moseyed to the back of the school where the basketball court is.

Done in cadence

Lt. Get ups 10

Squats 30

Calf Raises 20 regular, then toes out and finally toes in

Monkey Humpers 25

 

Mosey to the side of the middle school

Imperial walker

 

Mosey to the middle school football field under the covered shelter

 

Done in cadence

Merkins 20

Carolina dry Docks 15

Had Release Merkins 15

 

Mosey to the side parking lot next to the football field

Done in cadence

Lbc 50

Dying coach 20

Captain thor’s 10

big boy sit-ups 15

had to cut it short due to the time. Mosey to COT

 

Great Push from the PAX. As always I appreciate the opportunity.

 

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Light Pole Circuits & POW POW @ The Ballroom

***Cobains now for the 2 PAX that I missed.   You weren’t in the video and my memory “ain’t what is used to be”.

Weather was near perfect for a “Pearls on a String”- inspired workout.  Dropped the disclaimer, checked for FNGs and we were off.

Circle Up for 10 of each :

SSH

Squats

Windmill

Stretches:

Downward Dog  to Honeymooner  x 3

Runner’s Pose

Warrior Pose

Grass Grabber/Cherry Picker (neither of which are in the F3 exercises, so I am sure this is officially called something else)

Imperial Walker

Mosey to side of the school.

Rotate 20 dips / Wall Sit  – Rinse & Repeat

Run out to end of bridge and back

Stretching with :

Cat Pose (which cracked Spitz up, Big Time! Nice of him and Lug Nut to join us ! )

Hip Stretches

Mosey to light pole closest to Pleasant Rd. , Start exercises there and run to next light. As a PAX, 20 reps each, various PAX leading the count

Merkins

Slow Squat (although I think it was led at a fast pace)

American Hammer

Shoulder Tap

Lunge

Grave Diggers

Wide Arm Merkins

Calf Raises (Kenyan nearly counted us to 50 on this one!)

Flutters

Monkey Humpers

Overhead Claps

Moroccan Night Clubs

Turn around and head back down the string of lights

OH Claps

Monkey Humpers

Flutters

Calf Raises (Seriously, we had to call off Kenyan on this one. I think he was going to 100!!!   Pretty cool that we had a semi-BOM group on this one)

Wide Arm Merkins

Grave Diggers

Several exercises for 5 minutes of Mary and we ended with Airborne’s brutal hip circuit, led and strongly advocated for by Change Order!

 

I asked the PAX to take a look at themselves and determine where they could GROW (theme of the month), relative to one of the three F’s.  Also cautioned them (& myself) against tending to one of the F’s too much, this neglecting the other 2.

Ended in COT, with multiple praise & prayers. Thank you, Short Sale for the opportunity. Always humbled to lead such a group of strong leaders. Keep doing what you’re doing and don’t forget, GIVE IT AWAY. Someone else needs it as much – or WORSE – than you did!

 

SYITG –

Beacon

 

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Being Vulnerable is not a sign of weakness but a sign of strength

P.S.A attendance is highly recommended. March 27th mark your calendars. F3 St. Louis very own Miyagi and Aerobie has brought light to a sensitive subject that’s right Suicide-mental health awareness. A subject we try and avoid talking about at all or till it’s to late. YHC will be on Q at the Panethon if you can’t make it to the west side of town Stang is on Q at Tomahawk and will also discussing the subject.

I am encouraging you to step up and share your experience. Whether it be about yourself or family member or even a friend. YHC will testify how this subject has effected my life. Please remember what we talk about in COT stays in COT it’s okay to be vulnerable. We are stronger together rather than alone.

Quotes
Don’t be ashamed of your story it will inspire others. Author Unknown

“You don’t have to control your thoughts. You just have to stop letting them control you.”

”I hide all my scars with an I’m fine.”

The bravest thing I ever did was continuing my life when I wanted to die. – Juliette Lewis

The world is a better place with you in it.

Suicide doesn’t end the chances of life getting worse, it eliminates the possibility of it ever getting any better. – unknown

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Barney Fife’s Burpee Ball Beatdown at The Ballroom

I’m having serious football withdrawals and wanted to try something new, so on a very cold morning, I decided we would toss the pigskin around……in the dark. I’m very grateful for the patience of all 12 PAX that came out, I’m sure they thought I was nuts for wanting to play ball in the dark.

COP

After a quick disclaimer, we moseyed over to the other parking lot and circled up for a little stretching. (toe touches, elbow lifts, leg stretches) and then:

  • 15 Hillbillies
  • 15 Cherry Pickers
  • 20 Windmills
  • 25 Side Straddle Hops
  • 30 Moroccan Night Clubs

Moseyed around the school to the bridge where we circled up again for:

  • 15 Merkins
  • 30 Flutters
  • 15 Diamond Merkins
  • 30 Dying Cockroaches
  • 15 Box Cutters

Moseyed our way onto the football field and formed two lines of PAX on the goal line. We all took turns running out to the 10-yard line and trying to catch the ball….in the total, pitch black darkness. If the ball was dropped, for any reason, everyone dropped and did 5 burpees. (It was amazing to see how quickly everyone’s passing and catching skills improved….DRAMATICALLY.) After throwing and catching the ball each PAX ran to the back of the line and began jogging in place while waiting for their next turn. After approximately 40 burpees we switched over to monkey humpers when a pass was dropped. After another 40 monkey humpers, we moseyed back up the hill to the main parking lot and circled up for a round of mary.

COT

We finished up with announcements, prayer requests, praises and thanking God for allowing us to enjoy another beautiful morning with our F3 brothers.

Thank you Short Sale for the opportunity to lead!!!

Barney Fife

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Leg Day at the Ballroom

It was definitely a blessing to Q on one of the two clear days this February.  12 HIM were gathered in the gloom knowing only that they were destined for some leg pain. After a quick disclaimer and a cursory check for FNGs we started in on the fun.

Warm up

Stage one

Quickly circled up for some
SSH x20
Low Sloooow Squat x10
Tappy Taps x10

Stage two

A quick mosey over to the south parking lot and another circle
Single leg stretch x4 (one foot planted with knee bent and six near the earth, the other straight out to the side with toes up, hold and keep the six down when transferring to the opposite foot)
Windmill x10
Imperial Walker x20
Ray Finkles (straight leg kicks) x10 each leg

Stage three

Another mosey around the east side and stopping by the bridge for a third circle
Moroccan Night Clubs x20
Monkey Humpers x10 (4 count)
Little Baby Arm Circles x10 forward and reverse (4 counts)
Monkey Squats x10 (4 count)

The monkey squats produced some noises not often heard at a moderate workout, good thing it was just the one set.

The Thang

We moseyed over the bridge to the football field and, to my dismay, they had it chained up on the south end. We continued our mosey up the north end with the hope that my plans wouldn’t be foiled. When we got there, our mosey was fruitful and we lined up at the 0 yard line (end line? I don’t know, I don’t watch the fooseball!)

We counted off by threes for teams of 4 and I explained our new game to the PAX. We would be doing an “Indian run” style relay type workout that wasn’t really either. But without all the silly running slow. No, we don’t need all of that when we can be exercising in place!

How it works

1. At the end line, everyone would begin doing the chosen exercise for that circuit.
2. The first PAX would high tail it for the 10 yard line, stop, and engage in the exercise in place
3. The next PAX would run to the next available 10 yard mark, stop, and engage
4. Etc
5. The last PAX would then run past the PAX holding the 10 yard mark, giving him a little shoulder tap, and then proceed to the next open 10 yard mark and engage.
6. The first PAX, being on the 10, would then run past everyone, tapping the first PAX on the way, stopping at the next open 10 yard mark
7. Repeat
8. Everyone who ended up on the other end line would engage in the exercise while they wait for the remaining PAX to filter in.
9. Same thing, back to the other side.
10. 10 count and go back to #1!!!

We performed all five exercise below when my “0555” (get back to COT) alarm went off. Every stop was AMRAP
1. Al Gore (that’s right, just hold that nice, deep stance)
2. Lunges
3. Gorilla humpers (wide stance monkey humpers!)
4. Calf raises
5. Imperial Stormkickers (straight leg kicks across the body)

Back to COT

Mosey back to COT and Mary until the six was in with
Window Wipers x10

Six was in, but we had time left for about 15 seconds of leg lifts before the alarm went off

COT

We stood up and YHC shared a bit about what is on my heart when I think of the February word, “Live”. We constantly hear about the tragedy, specifically with children, when people put themselves front and center and children fall into neglect and mistreatment. Good people can, and must, pick up the slack (though “slack” is far too weak a word), but if we can demonstrate living 3rd to those around us, maybe (and I didn’t articulate this well this morning) it will begin to rub off on others.
Then shared Proverbs 11:25, which has been a focus of YHC since his formative teens, “The liberal soul shall be made fat: and he that watereth shall be watered also himself.” (I replaced “water” with “refresh”, which is how I remembered it. In my mind this all ties in well enough to go on for another 8000 words, but for now, let’s live 3rd in a way that shows overt honor and virtue that is attainable.
Announcements about all the k’s people are going to be running (read your newsletter).
Asked for prayer requests and they were given. Closed with a prayer by YHC and fist bumps all around.

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FACT: The human body will not melt in the rain

9 strong at The Ballroom, a place that typical brings crowds in the 20’s. I can’t explain the low numbers, I love my BCs.

I can only assume it was one of 3 things:
1. Hatred for the Copa Cabana
2. Rain
3. Blame it on Lola (she was a showgirl)

The thang:
mosey to the lot on the other side of the track, line up on the side of the lot
10x weed pullers, 10x SSH, 10x windmills
back and forth across the lot
high knees, butt kickers, soccer knees, squat walkers, windmill walkers, toy soldier, karaoke L, karaoke R, knees to chest, imperial walker walker, power skip x2
mosey to the track, 50% down the straight away, 75% around the corner, sprint down the straight away

mosey to the gym wall
wall sit, ends bear crawl to end of curb and LLS, all 2 at a time, then bear crawl back to the wall.
pop out burpees x2 from both ends
plank on curb, walk left, walk right, merkins and 10x plank jacks
wall sit w/ overhead claps
pop out burpees again

mosey across the bridge for some cover next to the field
Matt Foley, 1 animated squat, 4 dying cockroach, 2-8, 3-12, 4-16, 5-20
10x LBCs, 10x SSH, 10x hello dolly, 10x seal jack, 10x dips, 20x line hops, 10x freddie, 10x merkins

mosey across the bleachers, the wet, slippery bleachers, 10x dips along the way, and back to the front of the school
PAX blind picks 4 of 1-6
5. 10x hillbilly walker
2. 10x mahktar n’diayes
3. 10x donkey kicks
1. 10x shoulder taps
(jump squat and MNC not picked)
10x LSS, 10x CDD, 5x burpees, 10x monkey humpers, 10x donkey kicks, 10x burpees, 10x Travolta, 10x bombjacks … COT

looks like we made it,
Barry Manlow

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The Cornerstone – Challenge ( One Year Long )

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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