Tag: Barry Manilow

18 And Life To Cut Footloose!

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Firstly it was actually 17, I must’ve been counting SkyQ this morning.

17 strong showed up for a little KISS workout (keep it simple stupid).  It went a little something like this.

COP

10 – SSH
10- Low Slow Squats
10- Hillbilly Walkers
10- Windmills

Now that we’re warmed up a bit here’s the thang:

At the center of the parking lot five burpees, at one end ten squats (jumping or otherwise) at the other end, ten merkins.  Repeato until you reach ten of each round of squats and merkins.

Once our gazelles reached ten, we circled back up for a couple rounds of squats, lunges and core work before wrapping up with some stretching.

This was my first time qing at Footloose.  Thanks for the honor of leading.

Great work out there by everyone!

DT Out.

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Ballroom Fun

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The Thang (Workout)

Disclaimer was communicated!

Warm Up: 25 SSH, lunge stretching & 10 Low Slow Squats

Mosey

10 Merkins Upon Request (this should be a new exercise – MUR!) & 25 SSH

Mosey to back Wall – Wall Sits and Balls to the Wall – two counts of 10 each.

Moleskin:  Having God in Control is key.  At the same time WE must be a participant.  We cannot sit on our six and expect action.  We must heed God, His word, His instruction, His will and be a part of the game!!

Mosey to front parking lot.  With a partner, execute partner push across parking lot, 15 Big Boy Sit Ups and 10 Partner Merkins, Rinse and Repeat!!

Dora – with partner and cumulative, 100 squats, 200 LBC and 300 SSH

Mosey back to COT with :10 of Mary starting with Dynasty and moving clockwise

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Control

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19 High Impact Men posted for a moderate workout in the misty gloom today. Smuggler made a strong come back, kotter style. Stang lead the second stretch-o-rama which made the Pax grunt like they were in a birthing center. Asphalt came to  COT and blessed us with his powerful testimony.

The Thang:

Strech-o-rama for warm-up

COP: SSH (10x), IW (10x), HBW (20x), Sumo Squats (15x), MC (20x), Jumping Lunges (10x), Swimmers (10x) Freddie Mercuries (15x),

Toy Soldiers, Shuffle Left, Shuffle Right, Back Pedals, Karaoke Left, Karaoke Right, Power Skips

Dips (15x), Extreme CCDs (10x) and LBCs (20x)

Decline Merkins (15x), Extreme CCDs (10x), and Flutters(20x)

Incline Merkins (15x), Extreme CCDs (10x), Heels to Heaven (20x)

Wall Merkins, People’s Chair (3x)

Partner Drills: One partner runs to the light post and back while the other does the following until the team does a total of 100 Merkins, 200 Monkey Humpers, 300 Flutters.

Strech-o-rama for cool down

Moleskin:

God is in control. Type A people, like myself, struggle to understand that reality. Reality became very clear when the Colombia Mission Team and I were stranded in Miami right before Irma hit.

I brainstormed solutions to “control” the situation like:

– Get another flight to escape the hurricane (reality check: the airport was closing).

– Take a train (reality check: the train station was closed).

– Find a hotel for shelter (reality check: all local hotels were closed).

We prayed and then escaped the storm by driving in what the media claimed would be 15 mile/hour traffic.

God was in control and His plan was far greater than ours. Instead of 12 men going to Colombia, he sent 17 of us to Florida to help hurricane survivors. Instead of serving 1 organization in Columbia, we served 5 organizations in Florida. Instead of engaging a few donors to raise money for the mission trip, He engaged over 1K people in our church/community to collect supplies for the hurricane survivors in Florida. Instead bringing a few supplies to Colombia (less than the 50 lbs limit), He had us bring over 10K lbs of supplies to  people who needed it in Florida.

I’m glad that God is in control. His plans are far greater than what we can imagine.

Peace,

Deacon

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Smithers VQ at Footloose – Stairway to Heaven

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Smithers VQ

The weather was wonderful this fine fall October Morning…it felt just about as thick as ever and I was sweating even before I got out of bed!  Perfect day for my VQ!

As we were standing around talking before everything got kicked off I was amazed by the show of support of all the PAX rolling in one after another, 29 in all.  If only they had known what was coming ;-).

Started off with my first ever disclaimer…then a mosey to the back parking lot at First Baptist for the warmup:

  • Side Straddle Hops
  • Low Slow Squats
  • Windmills
  • Walking Calf Raises (aka how Cakeboss walked to school) to the wall
  • Wall sits for each PAX 10 count

Mosey across the street, down the steps, and across the next street to the parking lot next to Fort Mill Church of God…and wait, what was that in the humid glow of the streetlight?  Was that a board of pain?  Oh yes…

The Thang:

Partner up.  One partner starts the exercise while the other runs across the street and runs the snake on the set of steps…then back to take over the exercises for the partner.

  • 50 Bombjacks
  • 150 LBC’s
  • 200 Monkey Humpers
  • 150 Squats
  • 50 Merkins
  • 200 Calf Raises
  • 200 Side Straddle Hops

CONTROL is the word of the month.  We are all men….it’s in our DNA to want to be in control.  What do we need to find control?  In a car you need good tires…in a house you need a solid foundation.  You need a STRONG BASE…so…we worked on ours today.  Our legs (and a little bit of our core) were the focus…to give us a strong base to improve our control!

That said, we have all experienced things that didn’t go according to plan, and in many cases you could not regain that control no matter how hard you tried.  It is not easy to let go…it is not easy to adapt quickly…at least not all the time.  So, even when we ARE feeling in control we know that it is the Sky Q who has allowed that and trusted our leadership, Aye!  You see, the Sky Q uses us daily…sometimes to help others who are down, and pick them up…sometimes we are there to help those looking to help a brother up and we are the ones who are down.  Then there are the days where things just move right along without much resistance.  Those are the days where we should be letting the Sky Q know how much we appreciate His trust in us, and asking for continued strength to make Him proud!

Mosey back to COT for a quick round of Mary (just one set of flutter kicks) to close out our time.

My biggest fear was getting done WAY too early or not coming anywhere CLOSE to finishing the workout.  Sky Q steered me right in all the decisions, and I think for my first Q to finish with less than 2 minutes to spare…well, I’ll take that any day!

So, in closing…

My legs hurt, how about yours?

Smithers Out

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Tour De Lowe’s

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26 Men showed up on a glorious Friday morning for a Slow Burn.

Began with a Mosey to the Empire Pizza parking lot for some warm ups.  Line up. High Knee across parking lot, mosey back.  Butt kickers across, mosey back.  Karaoke across, Karaoke back.  Toy Soldiers across, mosey back.

Circle up. SSH x20, Windmill x15, Moroccan Night Club x20, Low Slow Squat x15, Merkins x10.

Short mosey to being the “Tour De Lowe’s”.   Found guardrail behind Lowe’s for stop #1: Dips on guardrail, Calf Raises, Freddy Mercurys, Rinse & Repeat

Continue the Tour De Lowe’s with a mosey to The Wall for stop #2:  Peoples Chair (5x 10 counts), 25 LBCs, Peoples Chair (5x 10 counts), 25 LBCs, Balls to the Wall (3x 10 count, felt much longer thanks to some non-standardized counting), 25 LBCs

Time Out for Zimmern’s first attempt at preaching.  Talked about Control and what things in life we have control over (thoughts, words, actions, reactions, etc) and what things we don’t have control over (spouse, kids, others, job, etc).  Things outside of our control often have a huge impact on our lives.  How do we learn how to control our response towards things outside of our control?  Drop Thrill quotes Proverbs 3:5-6: “ Trust in the Lord with all thine heart; and lean not unto thine own understanding. In all thy ways acknowledge him, and he shall direct thy paths.”  We need to turn control over to The Lord and trust in Him.  Ask Him for help controlling things that are within our control and help in guiding us with things outside of our control.

Complete the Tour De Lowe’s with a mosey to the front parking lot.  Pax pair up. One Pax starts squats.  Other Pax runs across parking lot.  switch.  Continue to 150 cumulative squats.  Repeat, but with Carolina Dry Docks.

Mosey over for a lightning rounds of 4 corners around Empire Pizza.  Pax counted off by 4’s.  #1 40x Merkins. Mosey to #2. 30x Flutter Kicks.  Bear Crawl to #3. 20x Bomb Jacks. Mosey to #4. 10 Burpees.

Return to COT. Name-o-Rama.  Welcome FNG Bowtie. Announcements. Prayers & Praises. Big Ball of Men.

-Zimmern

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Whitespace wins the day!

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11 veteran Pax posted to #BlockParty for the start of October.  This month is #Respect month on the Q schedule at this AO.  Senator Tressel was on Q, but unfortunately he faced the daunting responsibility of picking up his sister early that morning and driving to OH for a family funeral.  Old Bay kindly agreed to step up in the late night hour to take the Q  YHC kicked off the warm up to check the #Respect box according to original plan.  With a brief disclaimer and a reference to the monthly theme of #Control, the morning was launched.

The Thang

Warm up run 1/2 around WEP

Stop at far corner for COP — SSH, Hillbilly walker, windmill, low slow squat, Peter Parker

Mosey to play ground with some karaoke along the way

Pull-ups x10 OYO (in honor of ST since he never passes them up at WEP)

Plank sequence

Hand-off to Old Bay

Mosey to parking lot on 160 in front of UC Synergetics & partner up

A mash up between Four Corners and a Modified Jack Web series ensued from this point until completion

In parking lot:
1 burpee to 4 run-stance switch
+ Repeat with 2 burpees, then 3 burpees
Bear crawl to brickwall courtyard area
1 box jump (or step up) to 4 dips
+ Repeat with 2, then 3 box jumps
Partner wheelbarrow to street
1 big boy sit up to 4 american hammers
+ Repeat with 2, then 3 big boy sit-ups
Mosey to corner at stop light on 160
Jack Webb – (1:4 ration) for 3 reps

Return to parking lot for sessions 4-5

At last stationg (Jack Webb), pax take it all the way to round 10

Mosey home

COT

NMM

Prayers for ST on his unfortunate journey.  We wish he were with us and we know he wishes they same instead of the duty he was called to.  We were together in spirit at WEP and in OH.

T-claps to Band Camp for posting at his second workout since his FNG day at the anniversary convergence.  Keep it up, brother!

T-claps to Old Bay for responding to the call in the wee hours to fill in for ST.  He shakes a weasel like nobody’s bidness!!!

Old Bay’s message for the day related to #Control.  He talked about the importance of #Downsizing in life (not just your house) and #Simplifying as a means to relinquish #Control.  These steps create #@Whitespace for reflection and discernment in order to move forward intentionally and/or respond to where you are needed.  He certainly demonstrated that in spades today!

Thanks to the pax for posting to hold me accountable!

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Ciabatta/Tabata whatever at the Yard

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It was a balmy Saturday Morning heading to the Yard as I saw many headlamps off in the woods running the Ragnar.  We were getting ready to dial in our own pain for the gloom.  Hopeful thoughts that one of the PAX would bring an FNG or a Kotter to help keep the promise of a quasi moderate workout.  Unfortunately that wasn’t the case.

9 PAX took off for a quick mosey around the parking lot before diving into what would be a painful experience.  We started out with some stretching moves across the parking lot to limber up with knees to chest, toy soldiers, butt kickers, high knees.

Circled up for some warmup moves:  Moroccan nightclubs, cherry pickers, merkins, windmills etc.

The Thang:

Thanks to Anchorman a couple of weeks ago I borrowed his idea of a tabata workout.  30 seconds of exercise 15 seconds of rest. Two sets of each exercise.

Flutters, Low Slow Squats and Side straddle hops.

2nd round was pretty painful

Plank, Shoulder Taps and Peter Parkers

Didn’t realize that those were all in the plank position till it was to late.  Some serious grumbling during this one.

We finished up with a couple of rounds of wall sits and lunge walks to through the parking lot.

Had a brief discussion about the theme of the month Control and how as men we try to control things around us.  We should rely on God and give Him control of our lives so our outcome would be more inline with his will.

Thanks for the opportunity to serve!

Bass-O-Matic

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Footloose or don’t Footloose… you pick

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Footloose brings the numbers for sure… No sense in getting philosophical at the front…

The Thang:
Warm up:
– Lot lap with dynamic stretching
– Windmills x 10
– IW x 10
– Arm Circles x 20 (10 forward, 10 backward)
– Squats x 10
– SSH x 15

Mosey to back of Baptist Church

]The cones will tell you what to do from here. Each cone has two choices of an exercise to perform. At each cone, make a choice. Neither exercise is “harder” or “easier” per se, but you may look and think, I hate that one, or I’m ok with that one, or I love that one… The point is, you choose. You are faced with choices every day, and different things are needed at different times, and you have to navigate that. There is NO JUDGMENT for what you do or do not choose, only if you do not push yourself a little past what your natural man desires. Pick one or the other, or if you are feeling plucky… do both.

Cone 1:

  • 20 Jump Squats OR 20 regular squats

Cone 2:

  • 20 diamond merkins OR 20 regular merkins

Cone 3:

  • 20 Burpees OR 20 Bombjacks

Cone 4:

  • 40 flutters OR 40 LBCs

Cone 5:

  • 20 dips OR 20 overhead claps

Cone 6:

  • Bear crawl to next cone OR lunge to next cone

Cone 7:

  • 30 shoulder taps or 30 second plank

AMRAP FOR TIME

Ended with a little cadence merkins, squats, and Jack Webb (to 5, it’s moderate after all)…

All things considered, it was a good time.

NMM:
Every system is perfectly designed to get the results it is getting. If you don’t like your results, change your system.

Helmet, out.

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Why you wanna give me a run-around?

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24 PAX gave me a run-around Thursday morning at Footloose.  Tuesday, I made it very clear to both PAX that were listening that Thursday, we would be running … a lot.

I rolled in with 3 minutes to spare, thanks too  … who cares, the Weinke was laminated, and I was loaded for bear.

1 FNG to welcome, a little mumbling, a disclaimer and we were off …

The thang:

Mosey around the main lot, then out to the road, down the hill and a tricky left before the big hill to the big church lot.

Line up for dynamic warm up
Squat walkers
Knee ups
Toy soldier
Windmill walkers
Bear crawl
Patrick Swayze (karaoke L&R, powerskip, backwards run arms out)
Inch Worm
Jonah Hill (3 broad jumps, 3 merkins x 7)

Mosey to the lot across the street, circle-up (ish)
IC: CDDx10, Travoltax10, Squatx10, 2 burpees OYO
Mosey up the stairs to the First Baptist back lot, spot #1
IC: LBCsx10, MNCx10, Monkey Humpersx10, 2 burpees OYO
Mosey around lot a bit to spot #2
IC: Flutterx10, Bombjackx10, Dying Cockroachx10, 2 burpees OYO
Mosey around the lot a bit to spot #3 near grass
IC: Hello Dollyx10 (shout out to Hef), Scorpion DD, KneeTar Jaix10, 2 burpees OYO
Mosey out the front to the church lot across form the fire station
IC: Rosalitax10, Merkinx10, Hillbilly Walkerx10, 2 burpees OYO
Mosey to small lot across from Hardees
IC: Freddiex10, Mahktar Jaix10, Calf Raisex10, 2 burpees OYO
Mosey … Down on Mainstreet … Down on Mainstreeeeeet to the courthouse lot around the corner
IC: Shoulder Tapsx10, Overhead Clapsx60, Imp Walkerx10, 2 burpees OYO
Mosey all the way back to where we started in the large church lot, lots of love and mumble chatter here since we went by what everyone thought was COT, but I saw 6 minutes left …
IC: Russian Twistsx10, Plank Jacksx10, SSHx10, no burpees this time

Back to COT

The skinny on this one was that we kept moving, nothing harsh, I didn’t have to carry Dark Helmet up 40 flights of stairs with a cinder block on each wrist (or whatever he makes you do), 10 counts were walking 10 counts, on your 6, on your feet, in a plank, on your feet. No rest, 45 minutes of exercise.

Welcome FNG Popper, EH’ed by a friend in F3 Columbia

Looks like we made it,

Barry Manilow

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22 PAX braved the Clydesdale pace, some went their own way rather than face the excruciating hills of the Pineapple Loop, some, faced their fear.

The thang:

I run along the avenue
I never thought I’d meet a PAX as slow as you
Meet a PAX like you

With messy hair and sleepy eyes
The least you could do is keep up with the 6
Keep up with the 6

And I ran
I ran so far away
I just ran
I ran from 515 to 600ish
I couldn’t get away

A street lamp above your head
A beam of light comes shining down on you
Shining down on you

The street lamp is moving nearer still
A hole in the sidewalk comes in view
Hole comes in view

And I ran
I ran so far away
I just ran
I ran from 515 to 600ish
I couldn’t get away

 

Looks like we made it,

Barry Manilow

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