Tag: Barney Fife

Tour Around the Ballroom

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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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Stairway to Heaven.

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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.

 

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Go quickly, go alone. Go far, go together.

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YHC was called out of the bullpen this weekend and had to bring a W/O that would make all PAX better.  A little thinking from prior beat down kettle bell sessions triggered moments of past pain that merited being brought out from the archives, so our week started off on the right (or wrong) foot.

11 #HIMs came out on a much warmer morning than prior days brought.  Could it be spring?  An opportunity for perspiration surfaced in YHC’s mind so after all disclaimers were put out, an acknowledgement of the FNG was given and off we moseyed to put the bells in the middle parking lot and circle up nearby for COP:

COP (all in cadence)

Morrocan Night clubs X 15, forward little arm circles X 15 and backward little arm circles X 15

SSH X 30 – varying speeds

Imperial Walkers X 15

Low slow squats X 15

Merkins X 12

Honeymooner, Salutations right and left, 6 inch hold (a curiously slow 10 count was delivered by one of the PAX – crowd pleaser)

Mosey around the A/O and back to the bells for the next round:

Main Event

Part of getting better and sharpening involves pushing limits and stretching comfort zones.  Prior to the W/O, YHC sketched out 3 exercises that the PAX were to repeat, as many rounds as they could, for 10 minutes.   They were:

15 Swings, 10 Goblet squats, 5 shoulder presses per arm – chalk was generously provided (by YHC’s 2.0) for PAX to keep their score and track progress (more to come on that).  After 10 minutes of hard work, decreasing mumble chatter as time elapsed and more sweat than anticipated, PAX finished, YHC called for a few 10 counts and, together, we took a “recovery mosey (couldn’t let the heart rate drop too much)” around the A/O coming back to where we started for……..yes……round 2: U versus U.

Rinse and repeat for 10 more minutes, PAX were challenged to do better and all responded.  Sweating ensued and work was done – all in the name of getting just a little better than before.

When time was called, YHC called for a “recovery” bear crawl to the inner curb and a “recovery” crawl bear back to the kettle bells where PAX gathered their belongings and wobble moseyed to COT for a little ab work…………but just a little.

All I/C and with bells (except the protractor)

American hammers (D/C) x 12

Flutters (D/C) X 12

Protractor at varying angles (10 degrees was the crowd favorite) with a few 10 counts at different points…….but just a few.

30 second body destroyer to finish……just because.

Transition to name-o-rama and COT:

Announcements – Paradise reading center Monday & Wednesday of this week – 4:00 Bethlehem Baptist Church.  G-Fit this Saturday at 3:00 – Steele St. park.  If you feel called to serve – do it.  Read your newsletter.

Welcome FNG – Bo Knows

Prayers – For those traveling on spring break.  Slow down and let those in a hurry pass.  Stay present and safe in life’s harried moments.  It can wait.  For injured PAX and those on the road to recovery. For all unspoken needs known to the silence of our hearts and Sky-Q alone.

It is always an honor and privilege to lead a group of #HIMs in any workout.  YHC hopes the invitation comes around again as today’s 45 minutes were inspired by different #HIMs in YHC’s life who have made me better than I could ever be on my own.  Leading today reinforced, once again, that we all sharpen one another by pushing past our perceived limits and stretching our threshold for discomfort and pain and that the reward of improvement is well worth the work put in.  So…….DO THE WORK!

My thanks to JWOW for the opportunity.  Looking forward to getting better with all of you……one day at time.

Cyclops

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1st Quarter Check-in at Footloose – Are You Accelerating or Going Backwards?

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When a glorious morning of 51 degrees dawned on The Fort, I figured that there may be a decent size crowd at Footloose. The Pax did not disappoint. Put out some hype in the Twitterverse along with my man, Beacon, and, lo & behold -19 pax showed up hungry for some action!

Disclaimer in full was recited (although I forgot to ask if there were any new guys) and off we went.

Dynamic warm-up-we Butt-kicked and High Kneed our way to the back of FM 1st Baptist.

COP (all IC):

  • Seal Jacks
  • SSH
  • HILLBILLY WALKER
  • Merkins
  • Plank Stretch – Right Arm High
  • Windmills
  • Crab Cakes – real Crowd Pleaser, drew lots of moans
  • MOROCCAN NIGHTCLUBS

MOSEY down the stairs & across to the Family Life Center. Time for:

1st QUARTER CHECK-UP- How is your word of the year going? Family Goals? Personal goals? I shared that my word for 2019 is Resiliency. And my resiliency has been tested many times in this 1st Quarter. Be it personal health struggles, family health struggles, career challenges and just staying healthy enough to do my first P200. Need to give credit to our man CSpan who is always good at reminding us to take stock of the Man In The Mirror and get on track.

Line up along one end of the parking lot- Bear Crawl to 5th parking space, run to the other side. Lunge walk to 5th spot, run to the other side. Next, 75% to 5th spot, 100 % rest of the way. Repeat

Partner up: 10 Partner Giddy-ups each arm, 10 partner derkins, 10 partner-assisted sit ups

Stay with Partner for B.O.M.B.S. – 50 Bobby Hurleys, 100 Overhead claps, 150 Mercuries (Freddy), 200 Bombjacks, 250 Squats – other partner runs over stairs & back. Now, with legs smoked, time for another 1st QUARTER CHECK-UP – We are all leaders in some way – Who has gone to a Q Source meeting? If we aren’t accelerating as leaders, we are going backwards. Left the Pax with one of my favorite sayings around F3 – “Day One OR One Day? It’s up to you. Are you committing to forming a positive habit or leaving that to another day?

Mosey back to the grassy circle in front of FM 1st Baptist for Jack Webb & American Hammers.

Time for COT. Prayers for Spark Plug’s neighbor, Charlie, reminders of Finding Kotters in 2019, FM Care Center Lawn Mowing, Prayers for health for my family.

What an awesome mixture of veteran and newer Pax. Shout out to Admiral who had his first Post just on Monday and he has posted every day since. And Happy Birthday to the master DJ, Flatty Flats. You can Q 10 times or 100 times, but it is always an honor and a humbling experience to lead such a fine group of men. Thanks Beacon for the opportunity.

Short Sale signing off.

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Light Pole Circuits & POW POW @ The Ballroom

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***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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Do you need a bell? VQ at Armory

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So I was nervous about my first Kettlebell Q.  Sure, I’ve been to The Hive and The Armory a few times but never Q’d.  Honestly, YHC had to pour over backblasts to get some exercises to call.  Then Youtube to see how to do them.  But hey, the theme of the month is Growth so let’s do this!

To make my Q a bit easier, I got to the AO early to literally chalk out the Main Event.  I start seeing the cars roll in as I’m finishing up then I head over to the gathered circle of men, excited to see some familiar and newer faces.  Good crowd I’m thinking.  I set my Kettlebell down and proceed to great the PAX.  I get to Peabody as he’s rolling up and he and asks me if I need a Kettlebell.  Man, I guess it’s obvious I don’t know what I’m doing!  A quick disclaimer was given, we left the bells, and took off.

The Thang

After a mosey around the back of the church, we circled up in the front parking lot for some warm-up exercises.  All IC in no particular order:

  • SSH
  • Imperial walker
  • Windmill
  • Merkins
  • Dips
  • Mountain Climbers
  • Moroccan Night Club
  • Low slow squats

Mosey backs to the start spot and grab your bell.  In cadence for a round of squat curls.

Mosey back to the front parking lot with kettlebell.  Partner up for some Dora.  One partner ran a lap around the lot while the other lifted.  As a group, complete  100 squats, 150 curls, 200 lbc’s.   Special shout out to Fish Sticks who would not let me take it easy on the run and ran me down each lap.  Well done Sir!

Main Event

Mosey over to the far lot where 5 parking spots at the top and 5 spots at the bottom had exercises posted.  With your partner, pick a parking space.  Both would do 10 reps of the exercises listed.  When complete, rotate over one spot to the right, leaving your kettlebell behind for the next group.  When you get done with the 5th station, rotate to other end of the lot.

Everyone got through one complete rotation, some made a few more before time was up.  Here’s what we did at each station:

  • goblin squat / calf raises
  • tricep extention / curl
  • shoulder press / single arm swing with pass through
  • figure 8’s / halos
  • LBC / merkins
  • lawn mower pulls, each arm
  • squats / lunge with pass through
  • skull crushers / big boy sit-ups
  • American hammers / merkins
  • swings / curls

Mosey to COT

Announcements – Sign up for Operation Sweet Tooth 8K, Huntersville, NC on 3/20.  Virtual Option available

Prayers – David Chadwick resigned as Sr. Pastor at Forest Hill Church after 39 years.  Prayers for church body and Elder leadership in this time of transition.  Peabody is on the Council of Elders so we prayed for him, our families, children, & injured PAX.

Thanks JWOW for the chance to Q!  Thanks also for the encouraging word from the PAX.  I encourage anyone out there to attend kettlebell workouts and Q!  If you need a bell, just ask Peabody.

Flat Tire

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Barney Fife’s Burpee Ball Beatdown at The Ballroom

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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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Footloose: Fancy Free and Moderate

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23 PAX gathered in the foggy gloom (24 at COT with Polaroid joining in after he hit his miles)

Started out with a VERY clear and complete disclaimer. See the full version at: Disclaimer

Mosey towards the Church of God parking lot. Sugar Bug fell about 30 yards in…..good thing the disclaimer was so thorough. Also good thing he popped right up and continued on. Went serpentine on the COG stairs to get the PAX all back in one place after the mosey spread us out.

Warm up:
SSH x10
Merkin x10
Held Plank
forced Bomb Jacks (TWSS – Kielbasa)
Mountain Climber (slow count) x10
Held Plank
more forced Bomb Jacks (TWSS – Kielbasa)
SSH x10
IW x10
HW x10
Spiderman Merkins x10
Hip Flexer stretch (Lizard Pose)
Al Gore
Al Gore + Moroccan Night Club x10
Hooneymooner–>Downdog combination

Thang:
Partner up: Dora
100 merkins
200 squats
300 flutters

Mosey to giant wall
Wall Sit while PAX performed 5 burpees down the line

Message synopsis:
What is Moderate? What do you moderate?

Mosey back to FBC
Line up on a parking lot island:
Mike Tyson x10 –> bear crawl across to adjacent island
Rinse and Repeat

Lined up for called Lunges and Squats
Right Leg Lunge x5
Left Leg Lunge x5
Squats x5
Hold Squat w/ calf raise x5
Finished with Pigeon Lunge

NMM:

It’s an honor to lead. Lots of respectable PAX out there today. These men working on getting better in their 50s and beyond are an inspiration. They push YHC to want to be better.

Announcements:
Welcome FNG: Hardwood
Convergence: Baxter Harris Teeter 3/8
Joe Davis Run 3/9
Operation Sweet Tooth 3/30

Band Camp Dismissed

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VD Boot Camp at Footloose

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An extra special Valentines Day boot camp written, produced and Q’d by YHC

Total of 19 PAX , several of whom ran

Warm Up

LSS, SSH and High Step Marching!

The PAX moseyed to a church parking lot to work through some very bad Valentines Day poetry.  Two groups were formed with two groups of exercises  separated by 1) power skips, because you make my heart skip and 2) the stairway to heaven between all of the following stations.

  • Roses are Red, Violets are Blue, Plank Punches I’ll do for you . . . Round one – 20, Round two – 30
  • Together we reach for the STARS . . Round one – 15 Bombjacks, Round two – 20 Bombjacks
  • When I hear your voice . . . I sit up and listen – Round One – 20 BBSU, Round Two – 30 BBSU
  • Together we climb every mountain . . Round one – 20 MC, Round two – 30 MC
  • My tummy goes tight when I think if you  . . . crunches Round one – 20 Round two – 30
  • You are  my Super Girl . . . Round ONe – 25 Superman Claps, Round two – 30 Superman claps

All this followed by a tunnel of love courtesy Dungaree, AKA Jack Jones

The PAX then moseyed up and back to 160

We  closed with :10 of Mary, in rhyme!

Awesome work by all the PAX

 

The moleskin:  Mathew 6:34

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SlowBurn – Wegman’s Send off to Chimbote

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Today at SlowBurn it was about Wegmans and his choice to say YES to a calling to serve. He heard this calling and it spoke to his heart and he accepted the opportunity to be vulnerable, uncomfortable and go into the world for his creator Sky Q. The cool thing about mission trips is we think its about serving others, but in reality its about Sky Q working on us.

38 PAX came to show Wegmans support. They were running, rucking, boot-camp and even Broga was represented. for 45 mins everyone got better in some fashion, but for YHC I felt led to honor Wegmans by pulling some of his work from previous workouts. I felt the best way to respect a man is to use his material. So away we went.

The Thang:

Warm Up mosey to lower lot

  • Typical COP stuff 5-7 exercise moves
  • Line up at end of lot for some others
    • High Knees
    • Butt Kickers
    • Karaoke
    • Shuffles
    • sprints

Mosey to far side of Indian Restaurant

DMB from Wegmans Ranch workout

  • Duckwalk – 20 yards
  • Merkins – 10
  • Bearcrawl back – 20 yards
  • 3 rounds

Mosey to Far side of Lowes

From the Wegninator’s Coop workout

  • Partner up
    • #1 = Wall Sit
    • #2 =
      • 10 Broadjump Burpees
      • 10 Powerskips
      • 10 Plankwalks (right and then left)
    • Flap jack
    • 3 rounds

Mosey to opposite side of Lowes

From Wegmans’ Slow Burn workout – The Triple Check

Groups of 3

  1. Al Gore
  2. Plank
  3. Run Lap around parking lot
  • 3 rounds, with each person rotating position

Mosey back to COT

Wegmans’s shared his WHY during the workout and serving others and his willingness to be vulnerable in a strange place and open to see what Sky Q will do.

Many in the group have been on mission trips before and I believe that we all have intentions of serving and helping others, however these trips are about what Sky Q teaches us about ourselves. Gives us perspective and understanding that everyone around the globe are all children of HIS and we should love each other.

Best to you Wegmans and look forward to hearing the lesson’s learned.

Cake Boss

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