Tag: Barry Manilow

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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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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