Tag: Beacon

Thrill… Running!?

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So Boss Hogg the fastest man in Fort Mill invited me to Q Footloose.  I hate running, but i’m slowly getting to not hate it so much now that my back is much better.

For those that don’t know, in 2015 I fell doing a mud run and royally screwed up my back.  It took years to get where I could even walk without pain, much less run.

So today I pulled a very old Q out of the bag and modified it up a bit.

We started at the beginning, a very good place to start.

Warmed up at First Baptist, and launched into Round 1

Each round includes the same exercises, but we perform them in a ladder style going up and down the rep counts.  The exercises were:

Squats
Lunges
Calf raises
Moroccan Nightclubs
LBC
Reverse crunch
Hello Dolly
Superman
Flutters

Round 1 – 5 reach
Round 2 – 10 each
Round 3 – 15 each
Round 4 – 10 each
Round 5 – 5 each

After each round we ran, yes ran to the next stop.  We stopped at the corner across from Hardee’s, then the Methodist Church, then reversed back to the corner, then back to the start.

We finished off with a round of Mary and called it a day.

Thanks for the opportunity to lead, happy birthday to Bowser (UHaul’s 2.0) and Happy Birthday America on Saturday!

The Thrill is gone!

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Kettle Bells & Stuff at the Snake Pit (sort of)

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I know it has been  said by many but man, it feels good to be in the gloom with the guys again. Once I got my logistics figured out and blew the dust off the ol’ rusty kettle bell, Fire Marshal Bill & I made our way to the relocated Snake Pit AO. Hopefully, all these temporary relocations will be behind us soon.
17 others joined us for a total of 19 socially-distant PAX in the gloom this morning. We had one of the original Redwoods (Santini), one of the youngest guys in the PAX (Lil’ John), our resident story teller (Spitz) and a whole bunch of other faces I like seeing in the gloom.
Once 3D finished his struggle-fest with planting the Shovel-Flag into the ground and I did an oh-so-brief disclaimer, we took off for our warm-up mosey. A few minutes later, we returned to our Kettle Bell and began the instructional portion of the workout, more of the modified high-intensity variety.

2min of Burpees
5min Kettle Bell with 20ea: Curls, Low Rows, Upright Rows (repeat until 5mins is over)
5min Run at a “go get-it” pace: 1/2mi route is out to light at Banks St and back. So interesting why my first 200 yards of this run was brisk yet the rest wasn’t so.
5min Kettle Bell with 20ea: Overhead Press, Chest Press, Tricep Extensions (repeat until 5mins is over)
2min of Burpees
5min Run at a “go get it” pace to Banks St and back.
5min Kettle Bell with 10ea: 4ct Flutters with the press or the KB in the air, V-Ups, Big Boy Sit Ups (repeat until 5mins is over)
2min of Burpees
4min Kettle Bell with 2 forward lunges, 2 reverse lunges, 1 left lunge, 1 right lunge, 1 deep squat (repeat until 4mins is over)

And just like that, we were already standing at COT, how convenient.
Announcements: Guys are clearly looking to slowly start posting again so please pay attention to Slack (and possibly Twitter) or text/call another PAX to find out where the AO’s are now if they used to be at a school or park. Those grounds are still off limits but hopefully not for much longer.

Prayers/Praises: Mental health right now (and always), health for a spouse. PAX on the road to recovery and joining us back in the gloom, for a friend battling illness and getting the care he needs, MARRIAGES, physical health of other PAX, , upcoming moves, kids taking big tests, small businesses during this time and many more.

Until next time,
Maximus

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Pain Board, Playing Cards and Stairs, lots of stairs…

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Thursday morning was another wonderful morning in the gloom.  The PAX assembled and then made their way down to the CoG parking lot where a board of pain and a deck of cards was waiting.

Long story short, we did the things on the below box and then did stairs, many many stairs…

 

Video evidence is below…

 

https://twitter.com/f3_uhaul/status/1235578901533011969?s=21

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God

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What an amazing day in the gloom! The temperature was perfect and the rainy forecast held off. Long Shanks posted this morning after a solid season of coaching basketball. YHC posted with Hasselhoff two days in a row.  Each #HIM stretched themselves to the next level (literally, given our two broga sessions during the workout).    

The Thang

Mosey to the parking lot with basketball courts:

Warm-Up: Broga, SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (15x)

Mosey to the driveway behind the building.

Dora – One partner runs to the top of the hill. The other does exercises then alternate until the team of two has done: Merkins (100x), Squats (200x), LBCS (300x) 

Mosey to the back of the building for Balls to the Wall, People’s Chair/Wall Merkins (3x)

Mosey to the starting parking lot 

Ab lab and more broga

Moleskin:

Freedom is a privilege and responsibility. You have the freedom to choose how you react to situations. Sometimes, we are chosen to be tested by troubling situations.Our response to those tests helps define us. 

Unfortunately, we often think of the “what ifs” when the future is uncertain or bleek.  Those what ifs tend to take us down a downward spiral of negativity. 

We can also respond to troubling situations with an optimistic approach of “God Is.” Yes, you are being tested with big challenges. But, hasn’t He provided for you in the past when you were stuck between a rock and a hard place? The answer is undoubtedly yes. You could not have made it out of the situations without his help.

Do not worry. God provides and protects. You will be challenged but you will also be saved. Cancel your subscriptions to the “What Ifs” and commit to understanding that “God Is” bigger and stronger than your challenges. Be encouraged in knowing that God Is. 

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Litter Bugs and 4 Corners

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Birthday Q with a good crowd. Humbled.

Mosey to the big lot by Empire, the plan was to do some dynamic warm-up, unfortunately, one large vehicle kept me from setting up the majority of the morning here. Little did we know that dodging trash was another thing.

Back and forth across the lot
high knees, butt kickers, windmill walkers, squat walkers, karaoke L, karaoke R, toy soldier
…. and enough dodging trash, mosey over to the Lowes lot
power skip, bear crawl*2, 75% run, 100%, 100%

mosey to the lot by Persis and circle up
Freddie*10, Morrocan NC*10, Carolina DD*10, OH clap*10, dying cockroach*10, richard simmons*10, HR merkin*10, imperial walker*10, LBC*10, hillbilly walker*10, flutter*10, LS squat*10, shoulder tap*10, windmill*10, rosalita*10, calf raise*2*10, Travolta*10, monkey humper*10

split in 4 groups for 4 corners, hit a corner, back to the middle for 5 makhtar n’diayes between every corner, corners included
10 stationary lunge, 10 shoulder taps IC
10 inchworm, 10 SSH IC
10 scorpion DD IC, 20 OH claps IC
10 HR merkins, 10 hillbilly walker IC

Find some grass for a full 10-40 Jack Webb (with a couple on the backtop)

Little did I know that at this point there was some expectation of a Matt Foley (Jack’s less intelligent younger brother) … we’ll do 2 next time

back to 4 corners, flip the boards for a second round, no middle this time, clockwise rotation
10 hello dolly IC, 10 seal jacks IC
10 donkey kicks, 10 weed pullers IC
10 plank jacks IC, 10 squat jumps
10 V-ups, 10 flying squirrel

time. back to COT.

prayers for Cash, among others.

Honored and humbled by the quantity and quality of PAX, a who’s who of HIM.

Looks like we made it,

Barry Manilow
–

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Wheel of Man Makers

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It was a misty morning at The Snake Pit as 10 Iron Slingers and 3 Runners decided to brave the elements and get better! Quick disclaimer and we were off.

Moseyed over to the next parking lot for some warmups:

  • 20 Side Straddle Hops
  • 20 Windmills
  • 20 Cherry Pickers
  • 20 Low Slow Squats
  • 20 Mountain Climbers
  • 20 Peter Parkers
  • Up/Down Dog

Moseyed over to the hill for some partner work. Partner 1 left their bell and the top of the hill and we all ran to the bottom of the hill together.

The Thang: Partner 1 was the timer and ran to the top of the hill to do a certain number of reps with the bell while partner two did a bell exercise at the bottom of the hill. When partner 1 made it back down the hill then flip flop with partner.

  • Round 1 – Top of Hill 20 snatches (10 Each Arm), Bottom of Hill KB Swings
  • Round 2 – Top of Hill 20 Figure 8’s, Bottom of Hill Goblet Squats
  • Round 3 – Top of Hill 20 Skull Crushers, Bottom of Hill Curls
  • Round 4 – Top of Hill 20 Shrugs, Bottom of Hill Rows
  • Round 5 – Top of Hill 20 American Hammers, Bottom of Hill Bell Flutters

Did a quick round of suicides up the hill. We did five burpees and the first light and 10 burpees at the second light, then ran back down the hill.

We grabbed our bells and Moseyed back to the parking lot near COT.

We had some time left so I introduced the “Wheel of Man Makers” (patent pending). This was a real crowd pleaser. The idea was to do 3 Man Makers at your bell and then rotate right to the bell next to you, and do 3 more. We went all the way around the wheel until we ended up back at our own bell. There were 10 PAX so do the math. .

Circled up for 6 minutes of Mary to end it off.

Back to COT for prayers and praises.

JWOW OUT!

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Donkeys, Monkeys and Scorpions

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15 fit dudes and on the other end of the spectrum … YHC on Q

This will hurt me more than it hurts you …

Mosey and circle up
Imperial Walker x 15 IC
LBC x 15 IC
Side SH x 15 IC
Shoulder Taps x 15 IC
HB Walker x 15 IC
Dying Cockroach x 15 IC
Overhead Claps x 30 or so IC
Travolta x 15 IC
Low SS x 15
Freddie x 15 IC
Windmill x 10 IC
HR Merkins x 10

Mosey to the grass
Makhtar N Diayes x 10 IC
Kneetar N Diayes x 10 IC

Mosey back to the big lot for suicides
Donkey K x 10
Donkey K x 10, Monkey H x 10
Donkey K x 10, Monkey H x 10, Scorpion DD x 10
then
Hand Touch Squats x 10
Hand Touch Squats x 10, HR Merkins x 10
Hand Touch Squats x 10, HR Merkins x 10, OH Claps x 10 IC

Line up on the end of the lot, exercise across the lot, stationary exercise, across and back
Squat Walkers, Carolina DD x 10 IC
Windmill Walkers, OH Claps x 20 or so IC
Karaoke L, Scorpion DD x 10 IC
Karaoke R, Morrocan NC x 15 or so IC
Toy Soldier, Shoulder Tap x 10 IC
Soccer Knees Out, OH Claps x 20 IC
Power Skip, Travolta x 10 IC
Bear Crawl, Morroccan NC x 15 or so IC

This again … suicides
Donkey K x 10
Donkey K x 10, Monkey H x 10
Donkey K x 10, Monkey H x 10, 10 x Scorpion DD

Calf Raises, 15 forward, 15 toes in, 15 toes out

To the grass for Jack Webb to 7 x 28

Back to COT

Looks like we made it,

Barry Manilow

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Uno – Drop Thrill Rules – At Footloose

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This morning rolled around yet another sweaty July day and twelve card sharks showed up to see what YHC had to deal out.

With a Uno-inspired beatdown, that started a few months back because of something 3D came up with Tomahawk for bells, I modified and brought my own version sans bells.

Unfortunately for Destiny, I don’t always follow the rules when it comes to games but I also take feedback from the pax, to the detriment  maybe of the pax.  *cough burpees*

So similar to a game of Uno, each pax gets seven cards to start, and you play your cards similar to Uno but the card determines your exercise.  So choose wisely.  Zero is the exception, being that a zero equals ten in this game of Uno. So that, a two card is two of that exercise.

Otherwise this was the thang:

Blue = Merkins
Green = LBCs
Yellow = Squats
Red = Lunges
Skip = Run a lap
+2 = Do two of each of the four exercises
+4 = Do four of each of the four exercises
Reverse – Repeat the last exercise, but continue going the same direction around the circle.
Wild =  Perform four of each of the four exercises and next pax changes the color.

The pax decided they wanted burpees, so if you didn’t have a matching card, then you had to draw a card from the deck, the pax had to perform five burpees, and perform whatever exercise was drawn from the deck.  That wasn’t my idea, but I like it. Also, Beacon shuffled the deck, so you can blame him for the order of cards.

Unlike a true Uno, there was no winner, we were all winners.

Like with the burpees, when one pax or member of society falls short (or doesn’t have the required card in this case) it affects us all.  Sin is the same way.  Sin may be performed in private, but it will eventually effect not only yourself, your family, your community and so on.  Live each day with purpose and strive to live third.

Thanks for the opportunity to lead this morning.  I hope you got  your money’s worth.

DT out.

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Joint Operation Command – The JOC – time for revival and invigoration of leadership!

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34 Men at the JOC

Was so cool to see two regions come together as originally planned for The JOC. Kenyan has been working hard to attract the PAX from both regions to this awesome AO and today it happened.

I want to thank Kenyan for the opportunity to Q and I am humbled for the call. I want to thank Pusher and DOuble D for accepting the invite to Co-Q with me and making the 3 headed monster complete. The compliants about it being a moderate site were outstanding…..Thank you! I want to thank all the PAX for posting this morning and you all have choices and I don’t take it lightly that you chose to post at The JOC. T-clapps to Lake Wylie PAX for posting and making the trek….much appreciated. Way to go FNG Steve – aka Bluto for posting. That was no easy task for 1st Timer and you did awesome!!

The Thang:

Cake Boss intro and disclaimer and them off to Soccer field lot

  • COP
    • Plank
    • Merkins
    • SIde Straddle HOps
    • LBCs
    • Plank
    • Wide Arm Merkins
    • Imperial Walkers
    • Freddy Murcurys
    • Plank
    • Peter Parkers
    • Moracan Night CLubs
    • Squats
    • Hello Dollys
    • Plank
    • Parker Peters
  • Mosey to end of lot
    • High Knees half way then mosey to end
    • BUtt kickers half way then mosey to end

Hand off to Pusher

  • 5 Burpees
  • Mosey 100 yards or so
  • 4 Burpees
  • Mosey 100 yards or so
  • 3 burpees
  • Mosey 100 yards or so
  • 2 burpees
  • Mosey 100 yards or so
  • 1 burpees
  • I think we did exercises after running but who knows…..people we dying and I pulled my hip flexor, but it was all getting us better!!!

Hand off to Double D

  • 6 Burpees
  • Bearcrawl/backward bearcrawl at each light change
  • 7 Burpees
  • lunge/backward lunge at each light change
  • 8 burpees
  • Mosey
  • 9 burpees
  • Sprint
  • 10 burpees
  • Again  we did exercises after running but who knows…i was seeing the Saints in the clouds

COT

Great time was had by all. Kenyan has solid Q list of guys to pull into the JOC Q rotation. Read your newsletters!!

Steve FNG – Bluto owns or runs the Amor Artis brewery on main street n Ft Mill. Go hit him up but more importantly……get him to post and get better each day!

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Remember your #

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Another saucy morning for the PAX at footloose.  Slight mumble chatter as YHC assessed the group.  I had a plan but could I pull it off was the question.  Gave a brief intro and disclaimer and we were off for our 5 second mosey which caught everyone off guard.  Mental preparedness is key.  We started out with…yep you guessed it Broga.  Thanks to Sasquatches excellent training I learned a few things over the last couple of years on Broga.  Threw in a few other warmup items like windmills, SSH, blah blah blah.

On to the meat and potatoes.  First order of business was to assign a number to each PAX and an exercise which went fairly well considering a bunch of dudes early in the gloom.  Kicker was if they forgot their number or exercise we’d do burpees.  I don’t think we did any surprisingly enough.

Off to our first location down by Ft. Mill COG.  Plan was to start at #1 and go through 13.  PAX with number would run up and down the stairs while rest of PAX did exercise.  Simple enough.

Imperial Walkers, Cherry Pickers, Merkins, LBC’s, Calf Raises, Carolina Dry Docks, Flutters, Squats,
Shoulder Taps, Mountain Climbers, American Hammers, Seal Jacks, Freddy Mercury.

Off to another set of stairs where we rinsed and repeated again.  Ran back to Shovel Flag for 1 more round to finish up with COT.

Thanks Beacon for the opportunity.

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