Tag: Anchorman

Like a Tapas Restaurant ?

Leave a comment

Long Shanks and Spud did not even break a sweat, and I was spent.

Appearances by Jonah Hill and Matt Foley … and so it goes …

Mosey to Empire Pizza parking lot
Dynamic warm-up back and forth across the lot …
butt kickers, high knees, squat walkers, toy soldier, karaoke R, karaoke L, windmill walkers, knees to chest, soccer knees out, soccer knees in, bear crawl, power skip, 50%, 75%, 100%, Jonah Hill (3 broad jumps then 3 merkins x 7 times)

Circle Up
overhead claps x 25, LBCs x 15 LS squat x 15, travolta x 10, Mor NC x 25, dying cockroach x 15, stationary lunge x 15 each, shoulder tap x 10, overhead claps x 25, freddie x 15, monkey humpers x 15, mahktar n’diayes x 10, Mor NC x 25, HR merkins x 10, imp walker x 15, donkey kick x 10, over head claps x 25, heels to heaven x 10, hillbilly walker x 15, carolina DD x 10, Matt Foley (animated squats/dying cockroach, 1/4, 2/8, 3/12, 4/16, 5/20)

Modified Suicides
round 1: bear crawl to first stop, 5 burpees, bear crawl, 5 burpees, 10 merkins, bear crawl, 5 burpees, 10 merkins, 15 donkey kicks
round 2: 5 bombjacks, 5 bombjacks, 10 double shoulder taps, 5 bombjacks, 10 double shoulder taps, 15 jum squats

Circle Up
richard simmons x 15, LBC x 15, weed pullers x 15, SSH x 10

Thanks for the opportunity to lead Hootie!

Looks like we made it,
Barry Manilow

TClap |
3

River District Run – Clydesdales

Leave a comment

21 posted to Clydesdales.  Pretty simple backblast.  We ran.  Here’s what many pax ran, but not all.

TClap |
6

SlowBurning a Ring Of Fire

Leave a comment

Great morning for a workout!  13 pax posted (no new guys). The disclaimer was issued and we bolted out of the Chick-fil-a parking lot, Pusher style.

We ran past BP in front of Jimmy John’s for a bit of COP warm-up:

  • SSH
  • Imperial Walkers
  • Mountain Climbers
  • Merkins
  • Windmills
  • Morning Wood, OYO

The Thang

We then ran down to the parking lot in front of Empire and found 12 cones spread out to a large ring.  Time for a burning ring of fire.  Each pax was to start at a cone, doing the exercise (and count) written on the cone.  Once done, they were to run across the middle, around the cone on the opposite side, then back to the middle and plank up for 10 seconds (the non-modified version does cinderblock burpees – yuck!).  After planking up , the pax runs to the next cone.  Rinse and repeat until all 12 cones completed.  Pax were encouraged to pair up.  YHC struggled to keep up with MOAB.  Here were the exercises, in no particular order:

  • 10 Monkey Humpers (4 count)
  • 10 Hello Dollys (4 count)
  • 7 Burpees
  • 10 Merkins (single count)
  • 10 SSH (4 count)
  • 10 Mtn. Climbers (4 count)
  • 10 Bombjacks
  • 10 LBCs(4 count)
  • 10 Plank Jacks (4 count)
  • 7 Morning Woods (turkish get-up)
  • 10 Box Cutters
  • 10 Seal Jacks (4 count)

Once completed, we moseyed to a nearby wall for a little People’s Chair:

Round 1 – one person at a time jumps out and does 2 burpees
Round 2 – Jack Reachers (10x)

We ended with Jack Webbs.  But wait!  We got to COT with 2 minutes to spare so we did a few ab exercises.

Great work by all!  Thanks to Hootie for the opportunity to lead!

Keep it spicy,
Old Bay

TClap |
1

I’m your huckleberry…

Leave a comment

A little background for any historian looking for minutia about May of 2019…  A couple weeks ago, our very own Nasa sent out a call to all the PAX in the Twittersphere to participate with him in the “30 day ab challenge”. Something about wanting to look good for summer.  YHC decided that having having abs (yes, just the word in its plural form) would be a nice change.  Each day HURTS.  They hurt a lot more whenever the Q pulls a favorite bit of pain out of the app to share in the mornings.

When YHC noticed on the Twitty thing that there was a call to Q footloose, I very quickly volunteered (“I’m your huckleberry”), knowing that I could stack the deck in my favor for one day, and one day only… No overlap. But that doesn’t mean easy.

Warmup
Mosey up the road over to the SE lot of 1st Baptist for
15x SSH

During the set an angry and loud dog appeared. To be good neighbors we moseyed down to the other end of the lot to finish the warm up.

15x Moroccan Night Club
15x Low Slow Squat
15x Calf Raises

Mosey down to the stairs and into the little lot next to Fort Mill Church of God. There’s a very nice retaining wall there that’s great for some moderate step ups.

Everyone paired up for some fun

Partner one does the exercise, person two does the motion for about 20m up and down the lot. Switch and wait for the six before moving on. Everyone kept together very well.
Stationary, motion

  1. Step ups, Bear crawls
  2. Merkins, Toy Soldiers
  3. Lunges, High knees
  4. Pistols R, Butt kickers
  5. Pistols L, butt kickers
  6. Supermans, Bear Crawls
  7. One leg deadlift R (toe touch), Toy Soldiers
  8. One leg deadlift L (toe touch), Toy Soldiers
  9. L elbow, left knee, and right hand on the ground, right leg straight and high, hold until the other PAX gets back from -> high knees
  10. Squats, Butt kickers

We took a rest lap after the supermans and when the circuit was complete.  There looked to be enough time to try for another full circuit, but around # 8, on of the PAX noticed my nice watch, causing YHC to LOOK at said watch, realize how bright it was getting, and we ran back to COT for announcements, prayers, and praises.

TClap |
2

49 is not the new 32

Leave a comment

So a bunch of 30 something fit guys show up to a Barry Manilow workout … I’m sure there is a punch line somewhere …

10 at The Fort for my best effort, both physically and mentally.

The Thang:

Mosey to the wall across from Founders for some warm-up +
20 x OH Claps
20 x MN Clubs
20 x forward arm circles
20 x backward arm circles
20 x Imp walker
15 x Low Slow S
20 x LBC
20 x Travolta
15 x Dying Cockroach
15 x T-Plank

Wall sit, 2 pop-out burpees from each end to middle
BALLS TO THE WALLS (Accept, 1983)
Wall sit, 2 pop-out burpees from each end to middle
BALLS TO THE WALLS (Accept, 1983)

To the big(ish) hill up to the gun shop
1-7 at the bottom – Burpees
7-1 at the top – Squats

To the lot across the street (sorry, it was gravel)
bear crawl from light to light, at each light:
2 x burpees, 2 x Low SS, 2 x merkins, 444,666,888,10-10-10

Circle up in Founders lot
15 x OH Claps
15 x MN Clubs
15 x forward arm circles
15 x backward arm circles

Looks like we made it,

Barry Manilow

TClap |
1

A cat, a cow and a 7 minute mile

Leave a comment

Things Funhouse and Fishsticks did Friday morning.

We began with a 20 minute broga warm-up with a solid lead from Basso …. errrrr …. Sasquatch.

The other thang:

I trot along the avenue
I never thought I’d meet a turn like you
Meet nine turns like you

With crazy 90 degree turns and blind corners
The massive number of turns confused me through
They confused me through

And I ran
I ran so many turns
I just ran
I ran both left and right
I couldn’t find my way

A turn appears in front of you
I wish the route was explained better by you
Just simply a turn or two

And I ran
I ran so many turns
I just ran
I ran both left and right
I couldn’t find my way

Looks like we made it,

Barry Manilow

TClap |
3

Q2 2019 PFT @ The Coop!

1 Comment

2019 quarterly PFT at the Coop was on schedule for day 21 of Ass Kickin’ April!  17 PAX came out to see progress that has been made since Q1 of 2019.  We had 8 repeats and 9 new comers.

The Thang

Warm up – Lap, COP with SSH, Squats, IW, Moroccan Night Clubs,  6 count burpees. Mosey to Pull Up bars.

PFT – 1 minute: Pull Up, Big Boy Sit Ups, Merkins.  The 1 mile run.  We did this.  Here is the output.

2019-Q1 2019-Q2
Name Pull Ups Sit Ups Push Ups 1 Mile Run Pull Ups Sit Ups Push Ups 1 Mile Run
FunHouse 5 45 37 6:40 6 41 45 6:04
Sk8orDie 5 39 37 DNP
DarkHelmet 22 42 64 7:21 26 44 63 7:10
Kaiser 15 22 61 7:38
SugarBug 3 29 36 8:41
Esso 12 38 43 8:25 14 42 53 7:28
Sasquatch 24 54 64 DNP
ChickenHawk 25 43 60 7:37
Wegmans 1 26 24 8:54
Husky 13 45 52 7:34
PunchList 12 39 33 6:48 17 46 48 6:33
DirtyHarry 5 50 50 7:28 12 53 61 DNP
Youts 18 44 51 8:49 26 48 64 8:34
Slash 8 26 31 8:45 9 27 44 7:42
Xray 3 12 25 9:15
Chunck 2 32 20 8:32
Tinsel 22 38 36 8:43 25 43 45 DNP
DD 18 25 54 6:35
Nasa 14 42 41 7:12
Harry Carey 12 32 37 5:58
Geronimo 23 43 40 6:45
Shady 37 44 44 7:03
Hardwood 19 26 51 9:17
FishSticks 11 56 52 6:22
Barry Manilow Present

FunHouseNaked Moleskin:  Looking at the 8 repeat PAX, all got BETTER!  Imagine that.  Continue to take the DRP, you get better.  Either if is all running, Bootcamping, Rucking, etc.  Keep posting and you get better! I have data and a spreadsheet to prove it! #WesaelShakerDolphin?

TClap |
3

The AKA crew Live in Concert

Leave a comment

We’ve been blessed with some great weather this week and this morning was perfect.
Disclaimer given
Warm up
Mosey Run around the parking lot
Circle up and do:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner

Run down to the elementary school parking lot

Proceed into the Thang:
Four corner routine
Corner 1 (legs focused)
Lt Dans: squat and then two sets of standing lunges (four actual leg movements)
Monkey humpers
Around the clock lunges

Transit via bear crawl

Corner 2 (cardio focused)
SSH
Burpees
Jump rope in place

Transit via crab walk

Corner 3 (upper body focused)
Merkins
Dips
CCD

Transit via bear crawl

Corner 4 (core focused)
Shoulder taps
Flutters
Crunches

Run completely around after circuit completed end up back at cone 1, rinse/repeat.

Thang 2:
Bring Sally up/Bring Sally Down: High Plank/Low Plank routine

Run back to COT

Today was Ass Kickin’ April (AKA) turn to hit Varsity. Recommend all to take advantage of it and see the Fort’s AOs and meet other PAX.
Thoughts and Prayers:
Funhouse’s son is going on a mission trip to the DR.
Injured Pax
Safe travels to all for the spring break week

Music list:
Ramblin Gamblin Man (live) – Bob Seger
Run Like Hell (live) – Pink Floyd
Born to Run (live) – Bruce Springsteen
Sweet Home Alabama (live) – Lynyrd Skynyrd
Fire (live) – Jimi Hendrix

TClap |
2

Stairway to Heaven.

Leave a comment

Drove the site to make sure I located all the stair that I saw on google earth. We are fortunate to have several churches near the AO. There are 5 set of steps.

Showed up to find at least 7 Pax waiting in the parking lot. Soon as 5:15 hit gave disclaimer and we started to mosey to high Knees, to regular, to butt kickers, to regular. Circle up to warm up with
Imperial Walkers, Moroccan nightclubs, slow Moroccan Nightclubs, Windmills slow and fast.

Mosey near First Baptist to utilize that beautiful stair case leading to there

All exercise are done in cadence
Squats
Run to steps bear crawl up steps and crawl bear down
Over head claps
Run to steps bear crawl up steps and crawl bear down
LBC’s
Run to steps bear crawl up steps and crawl bear down

Mosey to another set of steps

Lunges
Run up one side of the steps and back down
Plank step up on curb
Run up one side of the steps and back down
Big boy sit ups
Run up one side of the steps and back down

Took a min to rest and talk about Growth. We are constantly growing in our spiritual life, home life, work life

Run to Fort Mill church of GOD

Calf raises
Cross the street to lunge walk the steps up and reverse lunge walk down
Plank shoulder taps
Cross the street to lunge walk the steps up and reverse lunge walk down
Freddy mercury’s
Cross the street to lunge walk the steps up and reverse lunge walk down

We had to watch the last rail it was not attached well

Same parking lot

Foot taps on the curb
Run up another set of steps and back down.
Carolina dry docks
Run up another set of steps and back down.
American Hammers
Run up another set of steps and back down.

Took a min to rest and ask about Growth in the lives, where they need growth.

As we ran up and down the steps I noticed some nice new picnic tables that where perfect for dips so we did a round of dips

With time still looking good and thanks to a Barry Manilow- Anchor man Q that I attend at this AO in the past, we did a snake run up and down steps on Fort Mill church of GOD.  10 times.

Time to mosey back to COT up another set of steps with a pit stop at First Baptist as asked              Barry Manilow to lead us in makhtar n’diayes.

Circled up for announcement and prayers.
What a great way to start your morning with 20 other Pax. Always grateful to be able to lead.

 

TClap |
0

1097 Day Review for Lake Wylie

Leave a comment

Today started off great.  It was warm(ish) around 58 degrees.  Set up at the Poopdeck and pulled in to a big crowd of guys.  In total we had 21 when I gave the disclaimer.  Once again really glad to see Funhouse, Fishsticks and Anchorman on their tour of the region for Asskickin’ April! 30 days, 30 AOs around the region, year #2!

So my teaser in twitter last night was a note on “Show up today to find out what happened 1097 days ago!” We would take a little trip down memory lane.  I gave the disclaimer and we were off.

dynamic warmup run =  High Knees – Buttkickers – Toy Soldiers

COP

SSH – IWs – Daisy Pickers – Merkins – Windmills – Broga – Mt Climbers

At the end of COP I shared what happened 3 years and 2 days ago (1097 days).  That was the first day of the launch of The Deep on the west side of Lake Wylie.  It has been just over 3 years that F3 has been around (seems like yesterday) for many of these men.  I let them know we would take a stroll down memory lane because I pulled some ideas off a few of my weinkes from that time.

1st Evolution

Lt. Dans with 10 flying squirrels at each of three cones

At the end we took an “Apache 10 count” and Anchorman got to share about himself.

2nd Evolution

I discussed that 1st day at thee Deep and Dark Helmet’s introduction to our own “special” exercise…the Kraken Burpee.  Half the guys didn’t know what it was! (I have truly failed you).  For the guys that did know, they let out a sigh knowing what was to come.

This evolution required four corners (cones) and one in the center for:

  • Center 5 Kraken Burpees
  • Corner 1 30 Merkins
  • Corner 2 30 Squats
  • Corner 3 30 Crunchy Frogs
  • Corner 4 30 Bombjacks

We split into four groups, started at the properly numbered cone.  Did the exercise, then met in the middle for the 5 Kraken burpees each time then rotated clockwise (yes Flux CLOCKWISE) to the next cone.

When all this fun was done I shared an old moleskin that I wrote back on 4/24/2016 a few weeks after The Deep’s launch.  I was so glad to see Anchorman today, because he’s mentioned in it!

Here it is:

Moleskin from 4/24/2016:

For the last month I have butterflies every time I pull up to The Deep…I always feel like I’m going to be alone at 7am. But every week, my fears go away when that first car makes the long turn into the parking lot…and more just keep coming! It’s been an honor to be able to share what F3 has done for me over the last year with the men of Lake Wylie. And although we didn’t have any FNGs this day, I know that the men already involved are going to make a difference in this community.

During our 10 counts today I shared some of the great truth nuggets I’ve gathered from our 3rd F conversations around fatherhood. There were 3 main lessons we received from What Did, Double D, Anchorman and Gekko at the 3rd F convergence a few weeks ago…and I thought it was something to repeat to the PAX today.  So Fatherhood was my 10 count.  Here’s what my interpretation looked like…I hope it does justice to the men that shared!

  1. Respect your M for your family to see. Your children see everything…every fight, joke, rudeness you put out there.  And then they think this is an acceptable way to treat a woman or wife.  Make sure it’s positive.
  2. Be present: We usually get family time at our worst time.  The last few hours in the day after you’ve done what it takes to feed the family.  Through F3 I’ve received the energy and strength to make that time worth while…when I used to want to veg out in front of the TV or my iPad for my alone time.  When you do get that time, use it and be there in mind, body and spirit!

3. I shared Gekko’s story about his daughter’s recent break up with her boyfriend. In short, she broke up with him because she expected more, like the relationship that Gekko and his M have.  What a complement to being a parent! But Gekko shared that his #1 advice was to raise his children to glorify God, and point them in his direction… and that’s the best you can do.  I appreciate those words Gekko.  Wanted to make sure they were shared!

Long enough share.  Mosey over to the wall by COT.  BUT WAIT! on our run back we see the Cat Lady… 5 burpees men!

Went to the wall…

Evolution #3

BTTW Mosey that Bart created back on his VQ in 2016. PAX would stand in a line doing reverse lunges while end of line would go to the wall, post up in BTTW and then hand walk down the full length of the wall.  This was new for a LOT of guys this morning.  Lots of mumble chatter on this one.  Half way through we switched to Squats to finish out the long line.

Evolution 4

Jack Webbs to 10…another crowd pleaser.  Radar lied and said he didn’t know what these were…

Back to COT with no time to spare

Announcements – Ass kicking April and Savage race 5/18

Prayers: For healing for Chop Block’s FIL with brain tumor and needs a true miracle,  Rocket in Lake Norman and his biopsy, Bones, Tinsel and Davinci for injuries that need healing.

BOM and we’re out!

BUT WAIT… on my way home I get a text from one of the PAX.  Next time you see Jedi you’ll understand what I mean… THAT happened at the Poopdeck. I’m so glad he is OK, pride will heal and cuts do as well… with 5 stitches.

An honor to Lead

~ Royale

TClap |
8