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.
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!
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.
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.
23 Pax joined at the Ball Room in Fort Mill for sweat filled gloom and fun on 10/03
The thang
Warm-up Mosey – with Butt Kickers, High Knees, Power Skips, Slow Walking Lunges and Toy Soldiers to get the legs good and ready for the what was to come
Warm-up Circle, exercises in cadence
Merkins (10, four count)
Arm Circles (lots)
Moroccan Night Clubs (20, four count)
Low Slow Squat (15, slow four count)
Imperial Walker (15, four count)
Windmill (10, slow four count)
Mosey to the hill for Jacob’s ladder: 6+1
Merkins on bottom
Bear crawl up hill
Squat jumps on top
Mosey down hill
Two Ten Count recovery
Mosey behind the school to the wall
Part 1 of Bullwinkle’s Sitting and Lunging around, as follows
30 second wall sit followed by 20 lunges forward, turn around, 20 lunges back
30 second wall sit followed by 19 lunges forward, turn around, 19 lunges back
30 second wall sit followed by 18 lunges forward, turn around, 18 lunges back
30 second wall sit followed by 17 lunges forward, turn around, 17 lunges back
30 second wall sit followed by 16 lunges forward, turn around, 16 lunges back
Ten count recovery
Mosey to bridge to work calves
30 seconds of calf raises follow by 15 seconds of rest. Rinse & repeat X 6
Mosey back to wall
Part Il of Bullwinkle’s Sitting and Lunging around, as follows
30 second wall sit followed by 15 lunges forward, turn around, 15 lunges back
30 second wall sit followed by 14 lunges forward, turn around, 14 lunges back
30 second wall sit followed by 13 lunges forward, turn around, 13 lunges back
30 second wall sit followed by 12 lunges forward, turn around, 12 lunges back
30 second wall sit followed by 11 lunges forward, turn around, 11 lunges back
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…
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.
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
Core
Forearm Plank 10 count IC
Captain Morgans 5 each side IC
Legs
Monkey Humpers x10 IC
Tree Huggers 10 count IC
Pecks
Werkins x10 IC
Derkins x10 IC
Arms – Dumbbells Provided
Left Arm Curls x15 IC
Right Arm Curls x15 IC
Abs
Flutter Kicks x10 IC
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.
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!
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