Tag: Anchor Man

Uno – Drop Thrill Rules – At Footloose

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This morning rolled around yet another sweaty July day and twelve card sharks showed up to see what YHC had to deal out.

With a Uno-inspired beatdown, that started a few months back because of something 3D came up with Tomahawk for bells, I modified and brought my own version sans bells.

Unfortunately for Destiny, I don’t always follow the rules when it comes to games but I also take feedback from the pax, to the detriment  maybe of the pax.  *cough burpees*

So similar to a game of Uno, each pax gets seven cards to start, and you play your cards similar to Uno but the card determines your exercise.  So choose wisely.  Zero is the exception, being that a zero equals ten in this game of Uno. So that, a two card is two of that exercise.

Otherwise this was the thang:

Blue = Merkins
Green = LBCs
Yellow = Squats
Red = Lunges
Skip = Run a lap
+2 = Do two of each of the four exercises
+4 = Do four of each of the four exercises
Reverse – Repeat the last exercise, but continue going the same direction around the circle.
Wild =  Perform four of each of the four exercises and next pax changes the color.

The pax decided they wanted burpees, so if you didn’t have a matching card, then you had to draw a card from the deck, the pax had to perform five burpees, and perform whatever exercise was drawn from the deck.  That wasn’t my idea, but I like it. Also, Beacon shuffled the deck, so you can blame him for the order of cards.

Unlike a true Uno, there was no winner, we were all winners.

Like with the burpees, when one pax or member of society falls short (or doesn’t have the required card in this case) it affects us all.  Sin is the same way.  Sin may be performed in private, but it will eventually effect not only yourself, your family, your community and so on.  Live each day with purpose and strive to live third.

Thanks for the opportunity to lead this morning.  I hope you got  your money’s worth.

DT out.

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Dancin’ at the Ballroom with the topic of Mentorship

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10 bootcampers and 2 runners for a total of 12 got out of the fart sack to get better.  This morning all three Fs were in action to get better.  This morning we focused the conversation on one area which included the theme of mentorship. Discussion included:
  • Recognition that we have something to offer and we have to resist the idea that we don’t or we don’t have time.
  • Quickbooks suggest a great read “As Iron Sharpens Iron” which is a book split between the mentors and menthe’s perspective
  • We recognized the mentors show up and don’t have to be there which makes them special (unlike a parent that is always there… from a child’s perspective
Before we launched we did a little stretching… Broga Style
Mosey up the parking lot a few meters and lined up in three lines for some back and forth with run, power skip, side shuffle while the line is doing squats, mountain climbers, SSH.
Mosey to Football field to celebrate the the 28th day of the month.
  • 5 yard increments 1,2,3…reps up to 28
  • Bear crawl between 5s all the way down the field and back
  • Exercises CDDs, Squats, Seal Claps
  • Run after each cycle back to end zone and back
Mosey to wall for wall work
5 min of MARY
It was an honor to lead
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Philly Inspired Psy-Ops CSPAN at the Coop

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34 was the count at the coop and it was a great morning at the Coop with the temperatures near perfect and a special guest visit by Grand-Tan, CSPAN himself.  It was great to catch up with a #HIM and for his presence in the PAX.  But you can’t have  Grand-Tan return without a little engagement in the routine.  CSPAN honored us with his slightly angry, Philly version of a warm up.  The good news is that the PAX was angry at him and not me.
Prayers for Shady and his spill on the sprint back to COT and subsequent trip to the MD.  Grateful for Dirty Harry and his field ops specialty and coolness under pressure.  The highlight of the morning was watching guys step ups and do their part when another brother was in need.  That my friends is F3!
Message: Be Still
  • Where does your mind go in the stillness?
  • Regrets for the past, fears of the future, how many of us were thankful for the moment, how often do we use stillness in the moment to experience God’s voice and direction … I don’t do being still well because my mind constantly has chatter.
  • Be Still- observe the mind – become conscious to what is going on in your mind – results in your ability to be present and to own the thoughts in your mind
Warm up/ COP – CSPAN  maybe I will just summarize it at as a Nascar like (right turns though) sprints with up/downs with flutters, and more flutters and a few more flutters and then some flutters.  I think that covers it.
Mosey to band parking lot:
Suicide Sprints: 10/20/30
  • 50% sprint
  • Karaoke
  • Side shuffle
  • Full length full speed
  • Power Skips back
Rugby Sprints to the 50 and walk it back
  • SSH
  • Merkins
  • Mule Kicks
  • Flying Squirrels
Every 5 to the 50
  • Bear crawl 5 yards then 5 CCD increments sprint to the end
  • Burpee Broad jumps 5 yards then 5 merkins
Wall sits with burpees
2 minutes of MARY
Prayers for Shady’s recovery and quick return. Prayers for Bailey (CSPAN’s daughter) and the birth of their son today at 12:30. Many unspoken prayers known and unknown are put at the foot of the cross and we ask that the Lord tends to them according to his Will.
Aye!
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Oh that smell!

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It was great to see so many PAX pulling into the Ranch on a cold morning. Even Dark Helmet arrived earlier than normal, he beat Bonsai, Fire Marshall Bill and Fratboy! T-Claps to my good ol’ pal Champagne for coming down from Area-51 and posting in The Fort region.  We eventually ended up with 19 PAX (16 BC and 3 ruckers who met at COT).

We moseyed to the service road to the Elementary School/Middle School cafeteria side of the schools. From the soccer fields we  did toy soldiers to the first street light. We then did soccer leg swings to the next street light, which during that time encountered a sweet smell of SH!T running through the storm drain (or from the horse ranch next door – but most likely a busted sewer pipe). I should have made the PAX bear crawl in order to enjoy that fresh morning smell, even though we can’t figure out why Dark Helmet didn’t smell anything….

We then duck walked to the parking lot next to the playground. We lunged walked along one side of the parking lot, reversed lunged to other side. Circled up for COP with a various count of Squats, hilly billy walkers, windmills, side straddle hops, and Moroccan nightclubs.

Split the PAX into 2 groups.

Group 1 went to the playground for a round of 11’s of pull-ups (YES!!) and merkins

Group 2 did round of 22’s of squats and CCD – somehow this group didn’t listen and did 22 reps of each and said they were done…no, its 20 squats, 2 CCD, 18 squats, 4 CCD, you get the idea.

Groups then flapjacked.

Final round was 22’s of leg lifts (holding onto the fence) and big boy sit ups. Mumble chatter definitely increased!

Time flew by too fast!!

Moseyed back to COT, on way back merged with the 4 ruckers.

Read newsletter for announcements. Key announcements are Q Source every Saturday and you don’t have to past at the AO to post at Q Source. Joe Davis Run and Yeti coming up soon.

Prayers: Wegmans and his mission trip to Peru (he’s looking for donations of lightly used workout gear), Bonsai’s friend who has got himself into trouble, and Trucker with some potential career and life decisions. Ever since F3 started the Word of the Year I was ignorant and selfish for not participating. I felt that it was corny and said to myself i didn’t; have time for this. and that it wouldn’t do me any good. Well, after seeing how 2018 impacted me I realized that finding your word for the year and living it out isn’t corny. Thanks to Bonsai for mentioning something he saw relating to a sign defining JOY as: Jesus, Others, Yourself; I realized that i have been stuck in the YOJ mode way too long. This year I need to be held accountable to reverse it and make JOY out of life, focus on JOY and change my habits. I would ask that everyone find a word for the year and begin to focus on being a better #HIM.

10-4 Trucker

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“Is this a typo?”, said Grantan. “A long time coming”, said the new Nantan. “Hey man, you tha Q,” said Bonsai.

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Thanks Shady for the chance to VQ. We had 21 PAX at this Block Party. I felt the love and encouragement, made it fun and invigorating. A slight chill on this early 2019 morn also added some vigor.

The first Mosey took us to a lot too close to potential noise ordinance violation, so we audibled to Founders, where the warm-up Windmills, Little Baby Circles, Imperial Walkers, and Hillbilly Walkers ensued. I purposefully passed over the traditional warm-up SSHs, trying to save legs for what came later.

I then introduced a Dora, had two exercises planned for it but one PAX said, “Where’s the third?” So Doras typically involve three exercises I learned, VQ mistake, but then Bonsai chimed in, “Hey man, you tha Q.” So we partnered up and settled in for 100 LBCs and 200 Flutters.

Then a circuitous Mosey route around the bank across the street to the lot below the old Springs complex. Ab work: a Captain Thor 1:4 up to 10 big boys and then Rosalitas in cadence, in Spanish, like they should be shouted.

Then a Bear Crawl up the Hill to the upper lot where we circled up for a word on Accountability. In short, the point: accountability is about more than sharing our brokenness, about more than sharing our struggles, but sharing our dreams and desires and ambitions as we say to one another, “Go for it, brother!”

And then, the beat down. 22 was the operative number, Lunge Jumps and Merkens the mix. It went down like: 20 LJs, 2 Merks; 18 LJs, 4 Merks; 16 LJs, 6 Merks…and so on, down to 2 and 20.

A third and final Mosey then to the COT. Remember QSource. Remember Joe Davis. PAX hopeful for new job opportunities. Sugardaddy’s daughter Caroline going Legally Blonde this week:) Pray for her Elle Woods debut.

LAST WORD: About half way through with us all holding a Chillcut, I shared my one word: Deeper. Going Deeper for me means caring for my soul well this year. But how? I’m gonna pursue better and more beautiful inputs. Yes, I’m talking about reading better literature, listening to better stories, discovering beautiful art and landscapes that inspire me. But better and beautiful abounds when I’m engaged with my 2.0s, and M.

Oh, and this is the mountain if any of you want to “go for it” with me.

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Just for Kicks – Foot Loos

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About 18 men awoke to a nice dark morning before the roosters crowed. It was for more than just for kicks, it was because they are courageous to take on the challenge that was before them.  Here’s what went down

Warmup:      Moroccan Night Club, Wind Mills, some funky Imperial Walkers, Low slow squat.    Let’s mosey

What’s Up: A Dora Set – 100 Merkins, 100 Squats, 100 Flutters, 100 CDD, and helped finish off the teams that needed some bold encouragement. Small Mosey around the parking lot to hear words of encouragement from Joshua 1:9. Wall Sits, with individual counts down the line, and yes, we did wall sits again. Don’t be alarmed because two times a charm.  Time to Mosey again.  Left and then Right curb merkins followed by a friendly squat walk up the steps.

Wrap Up: More merkins, Mtn Climbers, Parker Peter, Peter Parker, Moraccan night club.

Fun was had by all and we even had some runners join in at the end. GREAT way to start a morning.

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Partner UP!  Iron Sharpens Iron

Amazing weather morning for a F3 gathering …
Weather was perfect, humidity was bearable and the Pax showed up eager to get better.  No FNG’s disclaimer completed :
Mosey for warmup :

Circle up for the following IC:

Side straddle Hop 15x
Imperial Walkers 10x
Mtn Climbers 10x
LBC’s 10x
Hillbillie Walkers 10x
Moroccan Nightclub 15x
Merkins 10x
Plank Jack 10x
Windmills 10x
2 Burpees (OYO) closed us out

Mosey :

Explained Theme and Goals for the workout :
GET in the Game: “look for opportunities that are presented!
Specifically, the people you intersect within your life…..”
Partner up!  Accountability and Opportunity to GET Better.
Proverbs 27:17. As Iron sharpens Iron, so a Friend sharpens a Friend.

Explained to PAX I joined F3 in September 2015 : My fitness, spiritual and fellowship commitments are so much stronger over the past 3 years than in my previous 40 years on this earth, I am blessed !

The THANG: Partner up!
10x reps : 2 sets
Partner Derkins :
Partner 1 planks : Partner 2 Derkins
Partner Leg Raises ( Iron Crosses)
Partner 1 Assists / counts
Partner 2 : ( on six) raises legs to touch hands of partner one :
Jog to other side of parking lot :
10 partner merkins : hand slap Merkins
Jog back to start : Partner 2 completes reps and sets

Mosey for Round 2 and 3 :

Round 2 : Partner up! Combined total
100 Merkins :
Rotate every (20) : Partner 2 planks

200 Flutter Kicks :
Rotate every (25)  Partner: Al Gore

300 Squats:
Rotate every (30) Partner : Plank

Round 3 : line up on the curb (plenty of room located for all 21 pax…

Toe Taps : while each pax jumps out of line for 2 burps ( start at one end and move to other : modified for each end to start and meet in the middle)

Once completed : Circle up
Body destroyer : while 2 pax met in middle of circle for 2 burpees.
Finished with round of Mary :

COT : 21 Pax : Announcements/Prayers for Hurricane Florence recovery and First Responders along with all volunteers heading over the coast to assist with recovery.

Very Blessed for the Opportunity to Q

Thank you to Beacon!!!

Fogerty

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Barney Fife’s Ballroom VQ

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The Message:

Since this was my VQ I was not overly confident and could feel the butterflies doing side straddle hops in my stomach. I had made a homemade deck of workout cards that I was looking forward to trying out. However, the best-laid plans of mice and men often go awry and my plan quickly fell apart. I am ashamed to admit that I underestimated my fellow PAX. My plan was based on a group of what I assumed would be 5 – 10 that would eventually draw 5 cards each by the end of the workout at which time we would compare hands for a modified game of poker.

As I stood in the gloom waiting to give my first disclaimer I was pleasantly surprised to watch the steady stream of vehicles arrive, one after the other. By the time 5:15 rolled around there was a total of 26 of us and I was less nervous and could feel the support in the air. I quickly realized that I would have to modify my plan but I was happy to do it because no matter what happened I knew I was among good friends that would be quick to help if necessary.

After stumbling over a barely adequate disclaimer we started with a CoP warmup:

  • Windmills
  • Side straddle hops
  • Hillbilly walkers
  • Carolina dry docks

After the warm up it was time for a short mosey to the football field.

The THANG:

The PAX lined up on the goal line and planked while one person at a time sprinted to the 40 yard line, drew a card and brought it back and called their exercise out in cadence. After each PAX brought one card back for a random beat down that worked the legs, arms and abs we split up into 5 groups on the field. Each group used the 5 workout cards that they had drawn from the pile and moved to the next group of cards when they were done. After each group worked through all 5 sets of cards we lined up on the 40 yard line for more sprints:

  • 10 yard sprint, imperial walkers back
  • 20 yard sprint, power skip back
  • 30 yard sprint, hillbilly walkers back

We moseyed back to the parking lot for CoT where I explained to the group what an enormous impact my F3 brothers have had on my life since I began coming in April and we all welcomed FNG Flyby to the family.

Thanks to Short Sale for giving me the opportunity to Q, I thoroughly enjoyed it and promise to make it SUCK more next time. Thanks to all the PAX who came out and showed their support.

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Core Impact

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It was a really nice morning at The Ballroom!  The weather was perfect, the PAX were feisty, and the workout was tough (at least I think so).

We started out with a quick disclaimer (no FNG’s) and then we moseyed around the front of the school to the parking lot on the other side.

Warmup consisted of the following, all in cadence:

  • Side Straddle Hop – 25
  • Low Slow Squats – 10
  • Windmill – 10
  • Moroccan Nightclubs – 25
  • Cherry Pickers – 10

The Thang…I started out explaining that most everything will be in cadence, and to encourage participation by the PAX I asked that we take turns counting off cadence.  Let the core workout begin:

  • LBC’s in cadence – 15
  • Flutter Kicks in cadence – 25 (that is a LOT)
  • Hello Dolly in cadence – 15
  • LBC’s in cadence – 15
  • Flutter Kicks in cadence – 15
  • Hello Dolly in cadence – 15

A quick talk about IMPACT was had.  We can make positive, or negative impacts daily.  How will we choose to use the opportunities for impact?

Mosey around to the back of the school

Got some insight into CSPAN, how he got his name and what F3 has meant to him!

  • Hello Dolly in cadence – 15
  • Freddy Mercury in cadence – 25
  • Big Boy Sit-Ups, single count – 10
  • American Hammer in cadence – 15

Break for People’s Chair for a 10 count from each of the 18 PAX in attendance

  • Merkins in cadence – 10
  • Diamond Merkins in cadence – 10
  • Hello Dolly in cadence – 15
  • Freddy Mercury in cadence – 25
  • Big Boy Sit-Ups, single count – 10
  • American Hammer in cadence – 15

Mosey back towards COT

  • LBC’s in cadence – 15
  • Flutter Kicks in cadence – 20
  • Hello Dolly in cadence – 15
  • Freddy Mercury in cadence – 25
  • Big Boy Sit-Ups, single count – 10
  • American Hammer in cadence – 15

We then spent a few minutes doing some much needed (and appreciated, especially by our very own respectable CSPAN) Broga

And closed out with announcements, prayer requests, and encouraging the PAX to attend the 3rd F at Crossroads after!

As usual, it was an honor to lead.  Thanks Short Sale for the opportunity!

Smithers – Out

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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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