Tag: Cake Boss

Ballroom Fun

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The Thang (Workout)

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Warm Up: 25 SSH, lunge stretching & 10 Low Slow Squats

Mosey

10 Merkins Upon Request (this should be a new exercise – MUR!) & 25 SSH

Mosey to back Wall – Wall Sits and Balls to the Wall – two counts of 10 each.

Moleskin:  Having God in Control is key.  At the same time WE must be a participant.  We cannot sit on our six and expect action.  We must heed God, His word, His instruction, His will and be a part of the game!!

Mosey to front parking lot.  With a partner, execute partner push across parking lot, 15 Big Boy Sit Ups and 10 Partner Merkins, Rinse and Repeat!!

Dora – with partner and cumulative, 100 squats, 200 LBC and 300 SSH

Mosey back to COT with :10 of Mary starting with Dynasty and moving clockwise

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The Swamp Thing

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Warmup:

Mosey to parking lot in front of Old Navy

 

COP

SSH x 48

Windmills

Moroccan Nightclubs

Low Slow Squats

Merkins

Mountain Climbers

LBCs

Freddys

 

Mosey to back of Valvoline to hill

Jacobs Ladder

7 Squats/1 Merkin

7 LBCs/1 Bombjacks

 

Mosey to Fountain/Roundabout

Dirty McDeuces

All exercises in cadence

Do all 4 exercises, run lap

 

20 Merkins

20 Lunges

20 LBCs

 

20 CDDs

20 Squats

20 Freddys

 

20 Ranger Merkins

20 Reverse Lunges

20 American Hammers

Mosey back of Home Depot

People’s Chair

Everyone take a seat. Pax on end runs

out, does 5 burpees, runs back

 

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Laces Out Runner, sleeps in, still gets to Q Laces In

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YHC normally posts at #LacesOut on Thursdays and enjoys the banter with the #LacesIn crew, as they get to sleep-in for the 0515 start (LO launches 0500). Thanks to Lil E for the chance to Q with our FMHS AO-mates.

YHC didn’t want to venture too far from my Thursday roots, so we headed for FMHS football stadium and track for our morning DownPainment.

Mosey around practice field x1
COP in center of football field
  • SSH
  • Windmill
  • Merkins
  • Mountain Climbers
  • Squats
  • Peter Parker
  • Parker Peter
  • 10 Count Honeymooner
Mosey to stairs at field level of football stadium
Everest x2
  • (up stairs) – lunge L, squat, lunge R, squat
    • 5 burpees OYO, Plank until the Six
  • (Down stairs) – recovery down
    • Reverse PAX order, Rinse Repeat
Mosey to goal-line of football field
Paula Abdul with Mary —> think 2 steps forward, 1 step back! YHC had placed Blinky running lights to give the PAX visibility in the darkness of FMHS football. PAX commented on how they loved the field of ground rubber pellets between their fingers in the morning.
  • 20 yard forward Crabwalk, exercise
  • 10 yard back Bearcrawl, exercise
  • Going to we hit 50 yard line
  • wait for six to do exercise
  • Crabwalk 20yards (20)
    • 20 LBCs
  • Bearcrawl 10yards (10)
    • 20 Flutter
  • Crabwalk 20yards (30)
    • 20 American Hammers
  • Bearcrawl 10 yards (20)
    • 20 Box Cutters
  • Crabwalk 20 yards (40)
    • 20 Freddie Mercury
  • Bearcrawl 10 yards (30)
    • 10 Captain Thor’s —> thanks to Dark Helmet for the cadence count!
  • Crabwalk 20 yards (50)
Dark Helmet commented “what’s next? Sprints?” So we Omaha’d and did sprints
  • Run 50 to 10
  • Backwards run to 50 (repeat until 20-10)
    • 10 Burpees OYO
Ring of Fire – to check if the PAX abs were still working, we got in circle head-in, feet-out at 45-degree to see if PAX could manage getting lefts pushed down. Maybe this is called Duck Duck Goose
PAX collected all the Blinky lights and moseyed to the stairs again
Box jumps on wall x21
Mosey back to back stadium wall
  • Wall Sits for 1.5min with hand claps on 2-count
  • Balls to Wall for 1min
Back to COT
Boeheim lead the COT
Prays to World Wild Leader and pregnancy, Cake Boss sister, Country, Families

 

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Webb-o-Rama and Snake Hops

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The Golden Corral hosted 27 pax total (about a dozen ruckers, a dozen boot campers, and the rest runners) for fun and pain.  YHC can’t speak for the ruckers or runners, but here’s an account for the boot campers.

Mosey around the north side of HT and circle up in the back parking lot for COP Warm-up:

  • SSH x25
  • Mountain Climbers x20
  • IW x20
  • Windmills x10
  • Low Slow Squats x10
  • Run Stance Switch x10

Mosey between the buildings and circle around to the south side of HT to find a cone.  Partner up:

WEBB-O-RAMA
At each cone pax are to do (in cadence) 2 exercises in the spirit of Jack Webbs (1:4 ratio)

  • Cone 1
    • 1 burpee to 4 run-stance switch
      • Repeat with 2 burpees, then 3 burpees
      • >> Bear crawl to 2nd cone about 20 yards away
  • Cone 2
    • 1 big boy sit up to 4 american hammers
      • Repeat with 2, then 3 big boy sit-ups
      • partner wheelbarrow to third position
  • Cone 3
    • 1 box jump (or step up) to 4 dips
      • Repeat with 2, then 3 box jumps
      • partner wheelbarrow to fourth position
      • During the box jumps, YHC noticed Wheezer had an extra spring in his jumps for a few of the reps and then he fled his wall position for a new spot.  Seems there was a snake on the ground near where he was exercising.  Whether it was actually alive is not known.
  • Cone 4
    • Jack Webb – (1:4 ration) for 3 reps
      • Run around to cone 1

For round 2 of the cones, we did reps 4-6 at each station.

Mosey to the wall on the south side of HT parking lot for to Dora with your partner

  • Merkins – 100
  • LBCs – 200
  • Squats – 300

Back to COT

Great work by the pax.  Special welcome to FNG “Panda”, who looked like a regular out there, despite it being his first time.  It was also great seeing Cobra Kai at a boot camp!  Hopefully the ruckers won’t revoke his membership for taking a step out of the dark side.  Thanks to Decibel for scheduling me to Q.  Look forward to next time!

-old bay

 

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PreBlast – Lake Dub (aka Lake Wylie) Q School

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Men,

The Mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. In order to invigorate male leadership, we must strive to invigorate and encourage new males to step up and become leaders. One of the best ways we have to accomplish this is to help new PAX learn what it takes to Q.

To support this mission and the continued growth of the Lake Wylie area, we’ll be launching Q School at the Abyss during the first 3 weeks of October (4th, 11th, 18th). Q School will be led by a few of our veterans (who are also trying to get better at these opportunities to lead). Q School will feature both Q101 (perfect for new guys or those that want to get a handle on the basics) and Q201 (a more advanced session focused on some of the more detailed aspects of Q’ing).

Here is the schedule:

  • October 4th – Q101 – Double D + Royale
  • October 11th – Q101 – Senator Tressel + Ginsu
  • October 18th – Q101 & Q201 – Cake Boss + Dark Helmut

This is a great opportunity to work together to continue to develop leaders in the Lake Wylie area. Contact Royale, Bones, or Ginsu with any questions.

Ginsu

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Children’s Attention Home Workday

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PAX of Rock Hill, York, Gastonia, The Fort Regions and beyond,

The overwhelming success of the CAH Burpee Challenge that we worked our tails off in June is coming to fruition on 9/30 at 10:30AM at CAH. We will be getting rental gear for post hole diggers, concrete mixers, supplies are being worked on for lumber and hardware (hoping to get confirmation this week from Home Depot) and our very own Iron Horse is making the bars himself!! We have collected in cash, check, and through the website $2,508.24!!! That speaks to the HIMs that you all are.

We are going to install 6 pull up bars with step assists, 2 parallel bars, and 6 dip stations.

Iron Horse’s handy work. All bars are being sent off for powder coating as well!!

Date: 9/30/17 at 10:30AM

Who: All PAX, please sound off in comments if you are able to come. If we get 12 guys, I see this as a few hour project at most.

Location: CAH in Rock Hill

Duration: Until we are done

What to bring: Gloves, water, work boots, and dress is old work clothes.

If you have: Post hole diggers, cordless drill, large drill bits, bring them, I have some, but more is better. Let me know if comments what you plan to bring.

What is provided: Plans, materials, lunch (pizza will be delivered)

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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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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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Colombia Mission Trip Sendoff @ The Ranch 9-7-17

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On a cool morning in early September, the men of The Fort gathered together to support the group of 12 men that answered the call to serve those in need in Colombia.

Mosey to the soccer field

The Warm-up (VQ led by Skinny Jeans)

  • 20 4-count side straddle hops 
  • 15 4-count windmills
  • 10 4-count Merkens
  • 15 4-count mountain climbers
  • 20 low slow squats
  • 8 burpees OYO

Mosey to the football field

The Thang

Markers set up every 25 yards on the football field from endzone to endzone. PAX will start from one endzone and run from marker to marker and do the following exercises (below) at each. They will then run on the track back to the starting point.

  • 10 merkins, 2 burpees
  • back to start – LBCs for six
  • 10 Carolina DD, 2 burpees
  • back to start – flutter for six
  • 10 squats, 2 burpees
  • back to start – American Hammer for six
  • 10 bomb jacks, 2 burpees
  • back to start – freddy mercury for six
  • 10 dips, 2 burpees
  • back to start – heels to heaven for six
  • 10 lunges (5 per leg), 2 burpees
  • back to start -diamond LBCs for six
  • 2 burpees per marker

Mosey to COT

Today we focused on the 12 men that are leaving tomorrow to serve in Colombia. We had the privilege of hearing the reasons why each of them have been called to serve during todays workout and then pray over them at the close. We are all lucky to have these men as our brothers and will continue to pray for them as they make their way abroad.

As mentioned in COT, each of us were blessed with passion for certain causes and influence to impact them. Find your passion and your calling and answer that call, whatever it may be.

Ginsu

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Game Set Match

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13 posted to Laces In/Laces Out on a morning when Sky Q provided the natural version of the NFL’s Cool Zone to keep the pax going through the sweat and pain of another gloomy Thurs morning at FMHS.

5 runners launched at 0500 for Laces Out

9 pax posted at 0515 for boot camp (well, 8 posted for Laces In and Trojan posted for Laces Out…fearing the Spartan wrath that was coming, Trojan peeled off during warm up to get his miles in).

The Thang

Warm up run w/karaoke around parking lot between gym and tennis courts

COP

Mtn climbers x10

Merkins x10

Mtn climbers x10

10x Burpees OYO

Mosey to tennis courts

Line up at corner of base line: Bear crawl to net, sideways crawl across to other sideline, backward bear crawl to baseline, sideways crawl along baseline to starting point

Mosey to baseline on other side of the court: Lunge walk to the net, sideways lunge to other baseline, backward lunge walk to baseline, sideways lunge along baseline to starting point

Mosey to other court and repeat same two cycles from court 1

Mosey to third set of courts closest to football stadium

Line up along near sideline for suicides across two courts

Recovery walk to far sideline

Repeat suicides across both courts

Recovery walk back to original sideline

Mosey to other side of court

Repeat two sets of suicides with recovery walks in between

Mosey to Center Court (middle set of two courts)

Each pax positioned at a baseline corner of one of the courts for Four Corners series
Baseline Corner 1: Merkins x10, run to next corner
Baseline Corner 2: Merkins x10, run to next corner
Net Corner 3: Sumo squats x10, run to next corner
Net Corner 4: Sumo squats x10

Shift clockwise to the next corner
Baseline Corner 1: CDDs x10, run to next corner
Baseline Corner 2: CDDs x10, run to next corner
Net Corner 3: Monkey humpers x10, run to next corner
Net Corner 4: Monkey humpers x10

Shift clockwise to the next corner
Baseline Corner 1: Burpees x10, run to next corner
Baseline Corner 2: Burpees x10, run to next corner
Net Corner 3: Bombjacks x10, run to next corner
Net Corner 4: Bombjacks x10

Shift clockwise to the next corner and repeat prior series
Baseline Corner 1: CDDs x10, run to next corner
Baseline Corner 2: CDDs x10, run to next corner
Net Corner 3: Monkey humpers x10, run to next corner
Net Corner 4: Monkey humpers x10

Victory lap around center court

Run home

Few Mins O Mary — Rosalita x10, Dollies x10, Flutter x10, Freddie Mercury x10

COT

NMM

US Open tennis is underway, so it seemed like an appropriate time to capitalize on the tennis courts.  Proved to be a good appetizer for Shady, who left today to head to NYC to take in a couple days of the Open.

Great to meet Ham and Rebar, recently EH’d by Nomad.  Solid young pax…expecting them to be stepping up for VQ soon.

Good to have Kooter back out.  Pretty certain we worked off some of those calories from the recent road trips.

Chicken Hawk broke out the mumble chatter early in the warm up — Santini would have been impressed!

Hope Li’l E was pleased not to miss out on 10 Merkins during the warm up.  Mind reading the Q can be dangerous…those Merkins ended up being squeezed into the middle of 10 Burpees.

Life has been coming fast and furious to me throughout this spring and summer.  Sometimes it has felt like life has been getting the better of me.  It was great to post in the drizzle and dish out pain to some willing and energetic pax.  Thanks to Li’l E for the invite.

 

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