Tag: Boogie Down

Even an IR Guy can Q Part 2

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Answering the call of my Shieldlock brother needing a Q for The Ballroom, I figured I could dish out some pain.  PAX could modify up or down as needed.  Its YOUR acceleration. OWN it!

Warmup

Imperial Walkers, Hillbilly Walkers, Windmills, Cherry Pickers, Big Arm Circles, Baby Arm Circles, Moroccan nightclubs, Arm Stretch, Down dog, Calves, Honeymooner, Down dog, Calves, Honeymooner, Down dog, Walk leg and hands together and stand slowly

The Deal – 3 Rounds, 9 exercises each focusing on Upper body, Core and Legs

Round 1 – 10 each exercise

Merkins, LBCs, Calf Raises, Diamond Merkins, Flutter Kicks, Squats, Wide Arm Merkins, Hello Dolly, Lunges

Take a lap or Bear Crawl until crew gets back

Round 2 – 10 each exercise, find a curb

Incline Merkins, Bridges, Step Ups, Switchboards on and off the curb, Rosalitas, Side Lunges, Dip, Freddie Mercuries, Back Lunges

Take a lap or Crawl Bear until crew returns

Round 3 – 10 each exercise, find a curb

Decline Merkins, Heel taps, Al Gore, Left Incline Merkins (left foot and hand on curb), BB Situp, Right Incline Merkins (Rt foot and hand on curb), WWI situp

Take a lap (fast guys were to take 2 laps)

Airborne Hip Flexors

Round of Mary

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Returning to the dance floor

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Yeah buddy, it’s back on at the Ballroom as I had the opportunity to Q the 9 of us this morning. The weather was right and the campus was well lit; another perfect morning.

Hot Cakes rolled in with an FNG, welcome “Cubbie” to the brotherhood. The rest of us welcomed Destiny back  to the gloom and proceeded to listen to him complain, or at least talk about his skill to do as much. It’s all in love. We moved on to the disclaimer…check.

Mosey behind PKMS to the drop off loop and circle up:
SSH, Merkins, Squats, Windmills, Moroccan Night Clubs

Partner up for DORA while one partner would run to the bridge and back:
100 Merkins
200 Mountain Climbers (single count)
300 LBCs

Back in a circle:
60 second plank then Shoulder Taps I/C
60 second Al Gore with Overhead Claps then Squats I/C
60 second 6″ leg holds then Flutter Kicks I/C

Nur the drop off loop followed by a run of the same loop.

Mosey to the other side of the bridge.
Peter Parkers / Grave Diggers / Dips / Grave Diggers

Indian Run back to COT but we did Butt Kickers as we jogged.
A few PAX-led ab exercises upon arrival to COT.

Drop Thrill – Thanks bud.
Cubbie – Welcome.

SYITG
Maximus

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The Train Arrived Early……therefore PAX we’re fashionably late

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7 PAX gathered (eventually) to take the DRP in the gloom.  It was foggy and a bit humid.  PAX gathered at the shovel flag thanks to the work of Shatner (HIM).

At 0515, Anchorman and Barry Manilow promptly moseyed off for a jog (soft J) while 3 of us remained.  The train passed through downtown a bit early and was a potential culprit to hold up a few PAX (or so I had guessed).  Instead of immediately moseying off (which was the plan), YHC audibled to remain stationary for COP (for the time being).  After a few minutes of warm up exercises and the train clearing downtown, 0517 saw two PAX roll in hot.  Destiny and Boogie Down joined us in the middle of Imperial Walkers.  Once those were complete, we sauntered off down the hill for some more warm up exercises and a few Broga poses (but just a few).  From there, YHC called for a mosey up Monroe White Street to the Comporium lot – 1/4 mile later, PAX were a bit winded and we took a pause, recited the pledge with a bit of shortness of breath.  From there, it was on to the main event – 4 Corner Century Club

PAX were to perform 4 sets of exercises OYO at each designated cone in downtown Fort Mill – running between each station.   The exercises and locations were as follows:

Cone #1 – Pumpkin Patch at St. John’s UMC

25 SSH’s , 25 Squats, 25 Merkins, 25 Mountain Climbers

Cone #2 – Kimbrell’s Furniture Parking Lot

25 American Hammers, 25 Seal Jacks, 25 Werkins, 25 Plank Jacks

Cone #3 – Parking lot behind Amor Artis (some PAX found the shortcut behind Kimbrell’s (modify as needed) as an alternative to Main Street and Confederate.

25 Big Boy Sit Ups, 25 Lunges, 25 Diamond Merkins, 25 Peter Parkers

Cone #4 – Footloose Parking Lot – PAX were glad to see this cone there and not some where else downtown.

25 LBC’s, 25 Squats, 25 Incline Merkins on the curb, 25 Parker Peters

PAX got through 2 rounds just in time to hustle to COT at 0600.  Great effort was put in by all.

Announcements – Travis Manion WOD on 11-21; Cobra Kai has details.  Christmas Party is happening with limited capacity.  Details forthcoming.

Prayers were offered up for mental health and Praises were given for the men of F3 and the guardrails we are to one another in helping keep us on the right path.

My thanks and gratitude go out to the PAX who chose to do the hard thing this morning, rise early, and get better as well as to Boss Hogg for the opportunity to Q.  It is always a privilege to lead and serve.  Thank you, men!!

Until next time,

Cyclops

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Salty or Sweet, it was all Puddle and nothing but Guppies

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Well, after the leadership of @Pothole I decided to do the difficult thing and run at Footloose…

 

It was difficult, but the PAX all pushed through the pain.  Some saltier, some sweeter.

https://twitter.com/F3_BossHogg/status/1309078563681972224

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Ballroom Fun

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Beginning today, I wake up 5 minutes earlier than usual so I’m not rushing to get to an AO. I typically pull up around 5:14. No more of that bs. I keep telling myself to go all-in so I need to be more disciplined all the way around. It worked well; I got to #TheBallroom early just so I could freeze my balls off with a couple other guys as we waited for 5:15.

My game plan this morning was to do a little bit of this and a little bit of that. We stuck to that plan.

Warmup: Mosey around the lot and sung some karaoke while we waited for the last car to park. The pax taught me that if you flip and reverse a karaoke then you’re not really flipping and reversing anything. You can only reverse, no flip. After some High Knees and Buttkickers, we circled up and did some SSH, Low Slow Merkins, Weed Pullers, and Goofballs.

The Thang: We moseyed to the athletic field parking lot for some more SSHs and back and forth running. I wanted to keep our heart rates up a bit but made it a you vs you run. We did some Mountain Climbers and even more SSHs and then some more back and forth running. The we moseyed down the path for the next stop. There we did some more SSHs, Mountain Climbers, Merkins, SSHs, Karaoke (Uhaul was in a singing mood), LBCs, CBLs, and then a mosey back to the school for some wall sits. A couple rounds of 3 counts per pax, a round of 3 merkins per pax, a round of 1 burpee per pax. Somewhere in there we Toy Soldier’d over to the hill for a Bear Crawl up and a Crawl Bear down. A slow walk up the hill to the school’s awning got us to our endpoint. We did some Dips. We did some Incline Merkins. We did some Calf Raises. We did some Step Ups. 6 o’clock bell rang.

I always hope to push a moderate workout to the higher threshold of moderate. I never want it to be too easy. Nobody yelled at me so I hope it wasn’t too easy. I appreciate the opportunity to lead; thank you Smithers.

Announcements: 8th Anniversary Party.
PSA: Get yourself some term life insurance.
Prayers & Praises: Praise for Drop Thrill’s brother being home. Continued prayers for his recovery. M’s & 2.0’s.

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Handing Off The Shovel Flag for The BALLROOM – Part Deux!

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Wow -what a great, steamy morning to be alive. Thanked the Good Lord for the beautiful moon rise on my way to the AO. Overcome with a sense of Deja Vu after handing the Shovel Flag off to Manziel last September, YHC also thanked my lucky stars that Smithers agreed to take it from me.  It wasn’t that easy to find a new Site Q as quite a few Pax turned down the opportunity.

But it was a perfect gloom for a beatdown and to pass the reins to one of the BEST AOs in The Fort, bar none. This place has wide open spaces and limitless potential. Cars kept rolling in and we waited an extra 30 seconds when Polaroid came in HOT. Disclaimer (has anyone actually read it?) was described and detailed. So, our journey began.

THE THANG:

WARM-UP: Mosey to other side of the school

COP:

  • Seal Jacks * 12
  • 5 Burpees
  • Moroccan Night Clubs
  • Mountain Climbers* 12
  • 4 Burpees
  • Squats * 15
  • 3 Burpees
  • Peter Parkers * 12 (almost lost my wind)
  • 2 Burpees
  • Low Slow Squats*10
  • 1 Burpee

MOSEY to ELEMENTARY SCHOOL DROP OFF LANE OR BACK LOT for Dirty McDeuce. Partner up- 3 exercises at each end, 5 reps at each end, then 10, then 15. LBCs, Merkins & Bombjacks

Thoughts on Complacency – How comfortable are you? Are you challenging yourself in any way? Are you stagnant and complacent? Nothing wrong with being comfortable and being able to relax. But a man MUST do things that make him Uncomfortable in order to grow. Without challenges and stepping outside of our comfort zone, our minds and our bodies begin to get soft. To truly thrive, you need to push your boundaries and lean into some discomfort. We live in a world of convenience and comfort. But the more you are wiling to challenge yourself, the more that you will thrive. HARD WORK AND SWEAT IS GONNA PAY OFF.  SO THINK OF WAYS TO PUSH YOURSELF OUTSIDE OF YOUR COMFORT ZONE. AYE?   

Mosey to WALL – Peoples chair, PAX JUMP out and do 5 SQUAT JUMPS, Bearcrawl to curb. Mosey to lightpoles. 10 Weezy’s. run to next pole, 10 Squats, back to first pole. 10 LBCs at 4th Poles, 10 Merkins at 5th Pole. Return to 1st Pole after each circuit (also called suicides)  

MOSEY TO Front of school for– JACK WEBB (only made it to 6 rounds). Back to COT

Announcements, Prayers (Otis’ Dad, Cash, Our Community). Lean Into the Discomfort and there you will find growth Gentlemen. Great group and great effort out there. These men help to sharpen me every time out. Eternally Grateful & Honored To Lead.

Don’t cut yourself Short.

Shortest Of All Sales, Out.

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6 for a Moderate Board of Misery

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6 pax conquered the Board of Moderate Misery:
5 Merkins (tempo)
5 Low Slow Squats
5 LBCs (4 count)
5 Dips (down-up-1)
5 Lunges (4 count)
5 CBLs (reverse lbc)
5 Shoulder Taps (4 count)
5 Step Ups (4 count)
5 Flutters (4 count)
Easy Peasy!
Now Rinse & Repeat but add 1 rep each. Take a lap after 2 sets.
We did sets of 5, 6, 7, 8, 9, 10, 4, 3, 2, 1

Smithers is back in action and has agreed to take the shovel and be Site Q beginning August 4th!

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Expired Milkshake

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Thanks for the Q spot Drop Thrill, sorry for the delay in posting.  This was a fun workout and I enjoyed getting to know Uhaul and his 2.0 Bowser better.  Grade dad and cool kid!  Bowser will get a chance to lead on 5/30 and I know he will do awesome.  Boogie Down was there to – great to see you man and I hope that knee keeps feeling better.

For this workout we basically walked around the pond behind the Domtar buildings, walked all around the Fort Mill High School campus, and stopped many places along the way to gather together and do some stretches and exercises.

I missed the landing by 5 minutes, sorry for being late! Hope to see everyone again soon.

Flat Tire

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World Domination Complete – The Hive comes to Saturdays at a socially distant location near you…

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Well it was bound to happen and eventually it did, The Hive crossed over the last day of the week not yet occupied by The Hive…  Spitz led the first half and Tesh closed strong on an absolutely beautiful day in The Fort.  We are blessed to be in this great town and I am blessed to have the brothers of F3 here in Fort Mill coming out and supporting this AO.  We will soon be back to the new form of normal and I will definitely be ready to stop using Worship Planner…

IMG_0839

 

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Millllllllshake Returns! The Thrill Returns! Why does it feel like March?

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So you gotta love weird things that happen in the middle of a pandemic, today I had scheduled myself as Q for Milkshake, months ago.  Had no idea it would be the actual return of Milkshake after almost two months off.  I’ve missed it, don’t know about you guys.

We made our way from our temporary AO and headed down next to LPL stopping along the way for some exercises now and then.

We made observations about strange traffic lights and how tight on security certain companies are.  You know, the usual.

After we made our way back, we did some stretching and talked trash about the regular Fort Pax and their stretching form.  You know, the usual.

It was good to be with you guys again in person, and have some fellowship as we burned a few calories.

Good to have Boogie Down back after being on IR and congrats to proud poppa Wegmans!

Until next time… the Thrill is gone!

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