Tag: Barry Manilow

And, yes, we ran

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The Thing:

We had 4 or 5 in prep for Ragnar head out on the trails. Most everyone else headed to Wally  World. Flat Tire reminded the Pax to pickup relief supplies while at Walmart for the team headed to Florida. Our prayers are with them and the people they will touch while helping out in the disaster area.

COT:

We finished up with a ball of man.

Prayers and Praises – All kinds of praises and prayers today. Family, marriage, health, Irma, the F3 Columbia mission team diverted to Florida, kids in school, etc…

It was a pleasure running with these guys!

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G Fit

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Great evening at G-Fit.  Got there early and got a game of Bball going with the kids.  Was thanked by a Paradise adult for all we do.

About 30 gathered for some fitness- we mosied around the park before circling up for SSH, Squats, Merkins and burpees.

Over at the basketball court  we lined up on the short side for bear crawls, crab walks, lunge walks.  Lined up again.  P1 ran around the playground.  P2 did merkins, squats, LBCs

after we played Red light/Green Light- we split off into group of Football and basketball or the rest of the evening.

Great Stuff!

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Dealer’s Choice: Shovel Flag hand-off at The Ballroom

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A beautiful early fall morning with a bright moon called some hearty soles to the “new” Ballroom. Q-drenaline was surging in my veins as the cars kept rolling in. YHC was proud to have my 2.1, Pigeon roll out of the fartsack to join us. As no FNGs were present, an abbreviated disclaimer was offered. Off we went.

Mosey to inbound carpool lines and circle up. COP: (all IC), SSH *20, Windmills * 15, Merkins * 10, Pater Parkers * 10, Plank-o-Rama (As hard as I try, YHC still can’t get execute the hand/foot in the air combo), Squats * 20, MNC*25. Now that we’re warmed up, mosey to the gym wall. Before we got to the wall sits, YHC offered a few words on Leadership: F3 is an incredible opportunity to hone your leadership skills. As I am also a scout leader, F3 has sharpened my abilities and made me much more comfortable taking on the mantle of leadership.

Wall-sits while Pax on each end run out of line, do 5 squats, return and next man goes. Repeat, but this time each Pax does 5 Bombjacks. Nice form by Twister and Anchorman had a nice vertical. Now that the hammys are sufficiently smoked, mosey to the staff parking lot, under the bright lights for:

Deck O Pain: Each Pax draws a card and the group does the number of exercises on the card. Exercises were based upon the suit shown on each card as follows: Hearts = merkins, Clubs = squats, Diamonds = LBCs, Spades = Bombjacks. Each time a 10 is drawn, everyone run a lap around the lot. This is an easy “set it and forget it” piece and gets everyone engaged in the workout. Newer Pax get a chance to practice calling out the cadence and can gain some confidence in their leadership skills. Some quality mumblechatter followed along with an inordinate amount of merkins. We made it to about card 42 when YHC called an Omaha and had us run one more lap. After that, mosey back to COT.

Before the announcements, YHC offered a quote that I really enjoyed on Leadership:

Men make history, and not the other way around. In periods where there is no leadership, society stands still. Progress occurs when courageous, skillful leaders seize the opportunity to change things for the better. – Harry S. Truman

 That really hit home- having the courage to lead and building my skills are areas that I often fall short on. But sharpening iron alongside my brothers will help me to progress in these areas.

Announcements: upcoming Invergence and Convergence, G-fit workout on Fridays, read your newsletter. Prayer and a praise for our scout leaders of Pack 250, other prayers for Houston, F3 Columbia team and injured Pax. Cake Boss took us out with an awesome, prayerful giving of thanks for the leadership shown by fellow Pax and asking that we each become the leader that our Father meant us to be.

Before we got to Prayers, the Shovel Flag for the Ballroom was officially passed off to YHC as the new Site Q. I was honored when Cake Boss asked me to take over for him. Big shoes to fill there, but this is always a solid group of supportive Pax, so just know that I’ll be reaching out to each of you to get on the schedule. Thanks also go out to Change Order for leading this AO for many years. One reason I was glad when Cake Boss approached me about taking over as site Q was that I had thought about it when Change Order had been looking for someone months ago. Probably should have stepped up then, but opportunity came knocking again. As always, color me honored and humbled. See y’all in The Gloom.

Short Sale out.

 

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Tubthumping at Slowburn

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I was very happy to see 28 PAX report to Slowburn for my VQ! As promised via Twitter the day before, I did my 28 Merkins during a count-o-rama. No FNG’s. Gave the disclosure and we formed 2 lines for an Indian Run to the warmup at Empire.

Warmup

Cherry Pickers x10
Slow Windmills x10
Low Slow Squat x10
SSH x10
Goofballs x10 – Dang, y’all looked goofy!

We counted off by 5’s and the 5 teams did an Indian Run to the far side of Lowes for…

The Thang – 5 Stations

  1. Core
    1. Forearm Plank 10 count IC
    2. Captain Morgans 5 each side IC
  2. Legs
    1. Monkey Humpers x10 IC
    2. Tree Huggers 10 count IC
  3. Pecks
    1. Werkins x10 IC
    2. Derkins x10 IC
  4. Arms – Dumbbells Provided
    1. Left Arm Curls x15 IC
    2. Right Arm Curls x15 IC
  5. Abs
    1. Flutter Kicks x10 IC
    2. Sweat Angels x5 IC

Rinse & Repeat

Teams then moseyed, again Indian Style, to Baxter’s Playhouse for some “Tubthumping”. I had the loudspeaker set up to play Chumbawumba’s Tubthumping.
Lady singing = MNC
Guy singing = SSH
“I get knocked down…” = BURPEES! Did you do all 28 burpees?

OYO mosey back to Empire for some stretching and then a mosey back to Chick-fil-A for COT.

Announcements: 9/11 @ Tomahawk Birdcage is requesting PAX to show up for a special Remembrance Workout, Invergence/Convergence last Friday/Saturday in September, Donate underwear for victims of Hurricane Harvey, SpeedforNeed!

Prayers for our Brothers going to Columbia, M’s and 2.0’s, Weather, and all the unspoken requests.

I had a blast.  It’s an honor working out with you guys!  Big Thanks to Barry Manilow for allowing me this VQ opportunity. 

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Clydesdales – Value Run

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Not much to add.  We had 3 options Value loop to Walmart, a trail run through Baxter and a pineapple run through Baxter.  All were safe and returned without any skid marks. Peace out!

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22 for lessons on Self and Spiritual Discipline

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BALL ROOM WORKOUT 8.29.17

 

 

Little baby arm circles 10 IC

Windmill 10 IC

Low slow squat 10 IC

 

 

Mosey to the bridge

Irkin then inch worm to the right to the end

Dip then crab craw back to the center

Meet back in the middle talk about spiritual discipline

 

Secrecy: not making our good deeds known, let god take receive attention. This is something i have been trying to work on and not to boast about what i have done but to allow him to receive the glory

 

Submission: to allow gods will to free us of our burdens & cares so we can follow Jesus. My testimony was when my daughter was diagnosed with cancer i gave it all to him and the worry and stress was gone something amazing.

 

Soul Friendship: engaging with fellow disciples of Jesus in prayerful conversation or spiritual practices. A great example is wet stone partner and i encourage you to be a part of that program

 

Mosey to the wall and stairs

Peoples chair with some arm straight out, overhead pumps 2 teams

1 from each team runs up the steps and back down

Feel the burn

 

Mosey to the left side of the school to open parking lot

 

2 teams, 1 team runs together around the parking lot while team 2 preforms exercise till the 6 is back then team 2 runs

 

CDD

Fire hydrants left leg (lift your leg up like a dog pees on a fire hydrant) thanks to my ST. Simmons brothers for that one

 

Fire hydrants right leg

 

Worse worse worse LBC ( start in LBC position right elbow to left knee then right elbow to left elbow to right knee then preform crunch) now you know how it got its name, thanks to my ST. Simmons brothers for that one too

 

Plank jacks

 

Bomb jacks

 

Calf raises

 

Next came a little word on self-discipline

 

Self-discipline: the ability to control one’s feelings & overcome one’s weakness. This one I struggle with especially sweets in the house I lack this and need to improve on it.

Will Power: control exerted to something or to restrain and impulse. I have taking on the Ragnar this year which a year ago I would have said you are crazy if you think I am going to attempt that. My mind set now is I am going to crush this race with my fellow brothers. So Saturday rolled around I choose not to stay and watch the fight that was so hyped up but to wake up and run at 5:45 in the morning to train for this race. Mind over matter

Determination: firmness of purpose

Mosey to cot

For some AB Lab

Start with American hammers IC

LBC IC

Freddy Mecury IC

LBC IC TCLAPS to the FNG (PSYCHO) perfect cadence count

 

22 at the BALLROOM

1 FNG (psycho)

Announcements

Prayers and praises

Nam-O-Rama

As always a pleasure to lead a great group of HIMS

Fantastic work gentlemen

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Lazy Dora and Triple 5s at the Yard

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I’m late in getting this up so I’m just going to focus on what we did.
Mosey to behind elementary school – 25 SSHs, 10 WMs, 10 IWs
Mosey to near end of access road – 15 Mountain Climbers, 10 Peter Parkers, 10 Parker Peters
Mosey half way back – Fuzzy memory on these
Mosey to loop behind ES. Partner up for some lazy Dora.
100 Merkins – One partner does 10 while other holds plank, then flip and keep repeating to 100.
200 LBCS – One partner does 20 while other holds legs 6″, then flip up to 200.
300 Squats – One partner does 25 while other holds Al Gore (hug a tree or how to take a grumper in the woods). Flip it up to 300.
Most agreed Dora isn’t really that lazy.
Mosey over to b-ball area and split into 2 groups. Each group is inside one of the painted squares for some triple 5s.
Set 1 – 5 Diamond Merkins, 5 Plank punches, 5 Jump Squats, 5 Xs-Os, Run/Slide/Run Backwards/Slide around square – Repeat 5 times.
Set 2 – 5 CDDs, 5 Plank Jacks, 5 Jump Squats, 5 V-Ups, lunge walk from one side of square to other – Repeat 5 times.
Set 3 – 5 Merkins, 5 Donkey kicks, 5 Jump Squats, 5 Toe touch LBCs, Run/Slide/Run Backwards/Slide around square – Repeat 5 times.
Circle up, each PAX is doing lunges. One PAX does 2 burpees, then resumes lunges. PAX to his right does 2 burpees, etc all the way around the circle twice.
Time was almost up so we moseyed back to the cars for some crab cakes. Crab walk position and then touch right hand to left foot, left hand to right foot. It’s always kind of fun to see who’s not coordinated.

Lots of great mumblechatter, mostly from Twister. But great effort by all the PAX including Mash’s 2.0 Radar. It is always an honor to lead the PAX. Thanks Hasselhoff for the opportunity.

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Choose Wisely

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I had the pleasure to cross the river and Q #FootLoose this morning. Conditions were okay considering its August in South Carolina – temps in the lower 70s and a light rain. All in, 28 #HIM made the choice to roll out of the fartsack and start their day off on the right foot. Here’s what we did…

The Thang
Short Mosey across the street to the circle in front of the church. Bird Cage reminded me that this area was just as congested as the previous spot, but that didn’t stop us from warming up, shoulder-to shoulder with our brothers.

  • 20 SSHs (IC)
  • 15 Hillbilly Walkers (IC)
  • 30 Moroccan Night Clubs (IC)
  • Mosey to the Church steps
  • Bear Crawl up
  • Crawl Bear down
  • Squats while you wait

Apparently, the steps get slippery when wet. Since I like to keep my teeth, we Omaha’d round two and moseyed to the lot to behind the church.
Circle Up for Choose Your Poison. We took turns rolling dice and choosing exercises. One die was the exercise (see below); the other was the rep count (x10). The roller had to choose which die was for the exercise and which was the rep.
1. Merkins
2. LBCs
3. Squats
4. Side Straddle Hops
5. Overhead Claps
6. Burpees
Luckily we didn’t have two sixes (60 Burpees) rolled, and if we did, the PAX calling the shots wisely modified. Even though this is a moderate workout, we did our share of Burpees (probably 50ish). Overhead Claps and SSHs were popular choices (maybe 200ish). Merkins and LBCs came up a few times (150ish). Squats were tossed a couple times (100ish).

  • Mosey to the wall
  • 15 People’s Chair (IC)
  • 15 One-legged Squats (flapjack)
  • 10 Merkins (IC)
  • Mosey back to COT

NMM
I was honored to be asked to Q this morning. TClaps to Anchorman for his dedication to growing #FootLoose and awesome leadership stepping up to take over, Beacon. This AO has tons of options, so reach out to Beacon to get on the Q schedule.
Today’s workout reminds us that every day brings choices. Post or not post? Boxers or briefs? Paper or Plastic? Gossip or Gospel? We have opportunities each day to choose wisely or poorly. Every choice brings consequences. Sometimes you will face a challenge where the choice is hard to make and the outcome is difficult to take, but when you make it through, you will garner something from the experience. When a choice needs to be made, you need to make it. You’re either in or you’re out. Own it.
It’s been said that opportunity knocks, but temptation leans on the doorbell. When there is a knock, open the door and dive in to the challenge at hand. When temptation leans, step back and evaluate the potential outcome. Is it worth it? Opportunity is often missed because it looks like work. Temptation is often chosen because it looks like fun. Realize that every action has a reaction and you have to deal with the consequences of bad choices.
Today, I encourage you to choose positivity. Whatever you want, make the decision and do what it takes to get it. There will be challenges, but the greater the obstacle, the more glory in overcoming it. Sometimes it takes time, but remember, patience is bitter, but its fruit is sweet.

Aye!
Italian Job

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Getting G-Fit in Paradise

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What a fun evening in Paradise!  If you have not gotten the opportunity to come see what G-Fit on Friday night is like, I highly recommend it.  Our brothers Deacon and Bolt and others have taken ownership of this AO and really are making it into something special.  This was my first time back to Steele Street Park since our Easter Egg Hunt outreach and it is a great little park.  Full court basketball, a field for football, a pavilion, swing set, spray park?  Awesome.  And like it says in the bible, the harvest is plentiful but the workers are few.  We need more Q’s to step up and lead.  DO IT!  You will be blessed and encouraged, I guarantee it.  Here’s what we did on my VQ:

YHC gathered his 2.0, Captain Snooze, and his FNG friend from the neighboorhood and we arrived a the park around 18:40.  Kids and teens were on the court shouting around so we joined them.  I quizzed the crowd about F3 and who had attended a workout.  About half had.  We quickly head locked the other half and it was announced we’d start at the top of the hour.  As 19:00 approached, more and more of The Fort PAX started showing up.  It was great seeing so many familiar faces!  Longer shout-out to you all below but back to the blast.  We circled up at half court for disclaimer and a few words about what to expect for the next 45 minutes and we were off.

THE THANG

Mosey around the park, past the pavilion, around the bathrooms, loop around the spray park then high knees and butt kickers as we head to the parking lot.  Once on the lot, karaoke right for half, then left until the end.  Up the grass hill to the field area for COP

Reps were kept to around 10 for the following exercises, all in cadence:

SSH, Imperial Walkers, Windmills, Squats, Merkins, LBC, Flutters

Water break while we talked about the word of the month, discipline.  What is discipline?  We discussed that discipline is doing what is necessary even when it’s not what you want to do.  We need discipline in our lives to reach our athletic goals.  Kevin Durant did not develop his jump shot by shear luck or talent.  It has taken years of hard work and discipline to get his game to where it’s at.  We need discipline in our lives to reach our academic goals.  Good grades and success don’t just happen, they take discipline.  AYE!

The group was then split between younger kids and teens / adult and each group headed to a basketball hoop.  We lined up from tallest to shortest on the free throw line for a game of knock-out.  Classic game that is always fun.  Bolt quickly emerged as the man to beat but nobody actually could!  Fortunately he sat out after one victory and let some others win.  I think a total of 3 games were played.  Maybe 4?  Anyway, we grabbed a quick sip of water and then headed to the field for some flag football.

Deacon picked 2 younger lads as team captains and all the younger PAX were picked for teams.  Deacon and YHC served as coach / referee while the adult PAX resumed their battle on the basketball court.  The football game was a blast to watch and it was great to see the younger PAX work together as teams.  A bunch of touchdown were scored and a bunch of smiling faces greeted us as we call time and headed for COT.

At COT we named to 4 FNG’s and it was sweet to see how pumped the kids were at their names.  I think we did pretty good with 88 (Cowboys fan), Clutch (the star of the football and basketball games), Man of Steel (Steelers fan who was wearing a team jersey), and Philmont (Boy Scout working towards Eagle).

Announcement was made about a special Labor Day workout on 9/1.  Did somebody say PIZZA?  Expect record breaking numbers for that one.  No prayer requests but YHC took us our with a prayer asking God for help in developing margin and discipline in our lives.

Moleskin

As this was my VQ, I really appreciated seeing some familiar faces.  Thanks to Barry Manilow, Bolt, Deacon, Polaroid, Fish Sticks, and Wapner for posting.  Most brought a 2.0 with them and that is a great part of this AO.  Sharing the vision of F3 and the mission of this particular workout with your kid and having them join you is truly a blessing.  I have to say my heart was warmed when I saw a young kid from the neighborhood jump on my 2.0’s back.  Everybody got along great together, supported each other, and had a blast on a beautiful Friday night.  The sunset was unreal BTW.  Deacon said it’s like that after every workout.  Thanks to you, Deacon, for the opportunity to Q.  After all the unrest and hate on display in our country, it was a breath of fresh air to laugh and play and pray with men and young men of different nationalities.  It’s really not that hard when you just love one another.  Everybody loves love.

Flat Tire

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SlowBurn_The New Moderate

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It is Slow Burn and it would be expected that 30+ show up. It has been debated on the “Moderate” workouts, why are they so popular?? I truly believe that its because we long for fellowship. We enjoy, especially on Friday, the idea of working out….yea maybe, but more importantly conversing and chatting it up with our brethren.
Regardless, moderate does not mean easy. I believe it is modified as needed. Qs do not need to make a workout that kills people, but on the other hand, if we are up at 4:30am to workout…..we should get a workout.
I told the PAX to expect the unexpected. We should not be shocked when sickenss, chaos and things hit us from the side since Life is always full of surprises. Instead, we should have the discipline and character to step up to the challenges before us…..at a workout or in Life!
The Thang:
Quick 20 SSHs in parking lot
Mosey across to Holiday Inn Express for some Mountain Climbers
Mosey to behind Burger King for some COP
  • Plank
  • Squats
  • Parker Peters
  • Flutters
  • Peter Parkers
  • Imperial Walkers
  • Sumo Squats

Saturday night is one of the most hyped fights since the Tyson era. In that spirit, the PAX and I went a couple of rounds in the office parking lot

Each station for 3 minutes doing the 2 exercises marked on the ground. One time is up, move to next station and next 3 mins. Pain was had by all!!

#1
10-SSHs
10-Merkins
#2
15-Squat
5-Burpees
#3
10-Dips
20-moracan night club
#4
20-squat jabs
10-Peter Parkers
#5
10-maktarji
10-broad jumps
#6
10-leg raises
10-ski hops
#7
10-CDDs
15-Apollo Ono
#8
Partner Plank
Derkins
#9
10  1 leg balance toe touch
5 donkey kicks
Mosey back to COT
Talked to the men about expecting the unexpected. I shared about my 52 yr old sister with cancer and facing death. My brother after 25 years of marriage calling it quits. Unexpected life changing events for me and my family. How we deal with this is critical to how we face life daily. Emotions are high, but we should not wait until we are facing these situations to then say….how do I deal with it. Start today to be the man Sky Q intended you to be. Don’t wait till its too late to make yourself better and deal with the things that will come. Get stronger physically, emotionally, spiritually to be able to walk through things and with others!
Welcome FNGs Bearcat and Clark Kent!!!
Colombia Team send off at The Ranch 9/7
Invergence 9/29 Greenway
5yr Convergence 9/30
Prayers for Families, kids, schools and teachers! All spoken and unspoken prayers!
Cake Boss Out!
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