14 strong at The Ballroom with Barry Manilow … what to do? … When in Rome …

Disclaimer complete and a cool(ish) breeze in the air, 14 strong were ready some moderate fun at The Ballroom. I scoured the exercises for every celebrity music and dance appearance I could find, and even made a few up.

The Thang,

mosey 1/2 way down the hill, circle up, 10x imperial walker, 10x windmill, 10x squat, 10x merkins

mosey down to the circle, circle up, 10x hillbilly walker, 10x cherry picker, 10x monkey humpers, 10xCDD

mosey to the bottom lot for Patrick Swayze (not the Roadhouse Swayze, not Point Break Swayze … yes, Dirty Dancing Swayze) … back and forth in the lot … Karaoke L, Karaoke R, butt kickers, graceful high knees, backwards run with arms out waiting for Jennifer Gray (or Anchorman) to jump in them, and back down with a power-skip

10 count before a Jonah Hill OYO … 3x broad jumps, 3x merkins, 3x broad jumps, 3x merkins x 7 times each for 21 of each (ala 21 Jump Street)

mosey 1/2 way back up the hill and circle up for a Matt Foley IC … 1x squat with arms out (optional, yell about living in a van down by the river), 4x Dying Cockroach, 2x squats, 8x Dying Cockroach … up to 5x and 20x

mosey up to the grass near the to parking lot, 10x Makhtar N’Diayes, 10x Kneetar N’Diayes

mosey to the side driveway just below the parking lot, 5x bombjacks, bear crawl up to the lot, 5x donkey kicks, walk back down to the side drive, 5x bombjacks, bear crawl up to the lot, 10x alternating shoulder taps

mosey to the other end of the parking lot, circle up, a minute or so of Grateful Dead IC, 10x Freddie Mercury IC, 10x Travoltas IC, 5x Diamond David Lee Roth Burpees OYO

mosey to the small lot before the wall, inchworm from one side to the other, lunge walk back, toy soldier across, windmill walkers back … circle up for 10x flutters, 10x LBCs and 10x box cutters

over the wall and back to COT, announcements, prayers and praises, honored to lead a solid group.

Looks like we made it,

Barry Manilow

Quick Disclaimer, Today focused on form. Start off doing each exercise to good form. Your are out here to get better. Will not get better by doing it half way.

Mosey – Butt Kickers, High Knees, Shuffle, Karoke
COP
20 SSH
10 IW
10 Windmills,
10 Moroccan Night Club
15 LBC’s
10 12 count Merkins
(lower in 4 ct down, hold at bottom for 4 counts, raise back up in 4 counts)
10 12 count Squats
20 Mtn Climbers
15 Freddie Mercuries – Straighten your legs out at the bottom.
10 Release Merkins

How is everyone’s form? Are you holding true to it? How about life outside F3?
Are you pushing yourself to be the best Husband, Father, Son, Brother or are you going through the motions hoping that you will get better?

10 12 count Lunges ea Leg
20 Peter Parker’s
15 Loungers
10 Dips
10 Straight Leg Squats
20 Parker Peters
15 Hello Dollies
10 12 count CDD’s
10 Side Lunges
20 Ski Abs
Mosey to Wall for Wall sits
Mosey to COT

Several Announcements – Read the newletter, Love Week (Check it out)

Always a pleasure to lead and be motivated by everyone. You all make me better!

I was asked to Q a moderate AO – The Ballroom – this past weekend since I wasn’t in Raleigh. So I jumped on the opportunity and immediately started to brainstorm on what to do and should there be a theme? Coming back from a nice long vacation where the sun and beers beat me down, I figured I couldn’t go too hard (plus the Old Town convergence yesterday wore me out). As I rolled into the AO, the parking lot was fairly empty so I was wondering if everyone was still celebrating 4th of July. As cars slowed rolled in, we all circled up and YHC stated a quick disclaimer and off we went.

COP for 44 good mornings (lots of grumblings from CSPAN for the that) and 44 IW …. PAX started to sense a theme….
Mossy to Warehouse parking lot and line up at the overhead light.

At each of the 4 overhead lights each PAX does a set of 11 of the following exercises, sprinting between each light. Once the PAX reach the 4th light, run back to the starting point (this equals 44 reps per…see where I am going?):
Merkins
CCD
Squats
right leg/left leg lunges
right leg/left leg side lunges
Wide Arm Merkins
LBCs

Mossy to other industrial building parking lot behind the ballroom:
Since coming back from the beach thought t would be good to pull an oldie out of the bag: 4 surfboards OYO
Line up at curb, 11 merkins, run to first wall and push up to the upper level then wall push up to road, run back to starting point, repeat 4x’s (equals 44 merkins)
44 LBCs
44 flutters
44 hello dolly
44 sec hold 6″
44 sec in plank

4 more surfboards

Mossy to COT

So why 44? I could have thought of something relating to 4th of July or the baseball homerun derby, etc.. but I thought I would share a little bit about me – not that I preach nor do I feel comfortable preaching (especially about my condition). I was born a preemie with Arthrogryposis and so I thought I would celebrate my birthday by Qing a few days before my actual day. I am not one who advertises nor really celebrates birthdays, heck I don’t even like birthday cakes, but Thursday is my birthday, and I turn…44. Enough about me and my theme

I always appreciate the opportunity to Q and thankful for PAX to roll in and suffer through it with YHC. There are a lot of PAX hurting and we need to remember to lift them up in prayer, spirit, and 2nd F efforts. Without F3, many of us PAX would be lost and hurting and no venue to seek help and companionship. Men’s DNA prevent us from opening up and sharing our pain, but its important that we lock shields and help each other out, no matter what the circumstance is. Our prayers in COT were minimal, but being a veteran there were a number of unsaid prayers. This is why we wake up sooo early and sweat together, to share our unspoken prayers through mumble chatter and sweat.

Read the newsletter, lots of things happening in July.

Trucker

The dirty dozen arrived for some moderation and received a great dose of it.

The Thang:

Mosey to parking lot….butt kickers, high knees, keroake (both directions), 1/2 speed sprint, 3/4 speed sprint, full sprint x2.,

Circle Up: IW x10, Merkins x10, Windmill x10, Wide Arm Merkins x10, Cotton Pickers x10, Diamond Merkins x10, Morracan Night Club x10, hold arms, repeat, repeat, repeat (total of 40), staggered Merkins x10, LBC x20, staggered Merkins x10.

Mosey to hill:

At bottom of hill 20 squats, bear crawl up hill, 5-3 merkin burpees, plank until six is in and then run down hill.

At bottom of hill 30 Hello Dollie’s, bear crawl up hill, 5-3 merkin burpees, plank until six is in and then run down hill.

At bottom of hill do 30 Alternating Lunges, bear crawl up hill, 5-3 merkin burpees, plank until six is in and then run down hill.

At bottom of hill do 30 Rosalita’s, bear crawl up hill, 5-3 merkin burpees, plank until six is in and then run down hill.

20 LBC in cadence.

Mosey to wall:  Wall sit and balls to the wall, rinse and repeat.

Mosey to the Anytime Fitness parking lot for Mary.

Windshield Wipersx10, Protractor and Boat and Canoe.

Alway’s great to lead these fine men!  Welcome FNG Plymouth!

“Logically, that meant that the Q of each workout had to be a self sustaining leader , with all of the authority and resources he needed for his group to flourish. Each workout Q had to be big, and the center of the Starfish (what we came to call F3 Nation) had to be small. We needed to create a culture and a system for transferring PAX into Qs.”

Excerpt from Freed to Lead by Dave Redding and Tim Whitmire

YHC was thrilled to be asked to Q the Ballroom by Change Order. Since Atticus had not yet Q’ed a 1st F, we decided to partner up and go for it. Atticus was clearly excited and this was a fantastic opportunity to bring some new exercises to the AO.

10 PAX (including 1 FNG) posted and away we went…

Atticus on Q

Mosey to industrial parking lot and circle up

COP – all exercises done to 17 IC

Windmills

Moroccan NC

Squats

Merkins

Mtn Climbers

Russian Twists

Freddy Mercury

Atticus discussed the upcoming 3rd F where we will be discussing common questions of the Bible. Specifically he mentioned John 17:17 “sanctify them by the truth, your word is truth” in reference to those who question the Bible and its teachings. A good reminder for all and another reason to post at Chicken and Wisdom

Mosey to end of lot, partner up

Partner 1 runs to end of lot while Partner 2 does Burpees – aggregate 100 (A real crowd pleaser)

Mosey back to end of the lot, circle up

Duck, Duck, Goose – duck runs around Circle while PAX are completing exercises. Once he picks a goose, he sprints around hoping to not be caught. If caught, he has to do Diamond Merkins or Bombjacks in the middle until next goose is chosen.

Handoff to Pusher.

Mosey back to end of lot

Bear crawl up hill 3 times

Lunge walk to 2nd light, sprint to end x 2

Bear crawl to 2nd light, spring to end x 2

AYG Spring

6 Minutes of Mary

COT

Moleskin:

• F3 Dads starts this weekend at 9 AM – Anchorman on Q
• Hog and Coyote on June 18th
• Read your newsletter

Glad to have Wheels and Anchorman back from injury. Glad to have Atticus as a neighbor and a friend.

Pusher out!