Tag: Culture Club

13 at Footloose

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Good group at Footloose this morning. Got some burpees in and a few good stretches. Ran over to Church of God and found the stairs where we spent a good amount of time looking them over and examining the exterior of their fellowship center a few times. Got a good mile or so in this morning, for a Moderate group.

Spoke for a minute about finding Joy in the Christmas season. I heard Gekko’s sermon and it hit me hard that if we don’t have Joy at Christmas, when we observe the birth of our Savior, then we need to “get right.” I am HAPPY to talk to anyone who is struggling with this. The vulnerablity of the PAX at COT and BOM is an important part of F3, and why we are here.

 

Assassin

 

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Footloose for a Post 1/2 Marathon “no-running” Bootcamp

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15 PAX made it out for a not so moderate beat-down after I had a brief taper week from the Kiawah 1/2 marathon.  Went through the disclaimer and the don’t sue me stuff an off we went for a very brief mosey that lasted all but 100 yards at most.

Warmup: consisted of windmills, Imperial Walkers, SSH, Cherry Pickers and yes some Broga.  The broga turned out to be quite comical as we all tried various balance poses.  Not good.

I had everyone line up for a very long Indian run down to the COG parking lot.  PAX stayed together pretty good no stragglers or rogue running going on.

On to the thang.  I broke out a winkie from a year ago that I never used for my 49th birthday.  You can guess where this is going.  We set up 4 corners with 3 exercises at each corner.  PAX stayed together for fellowship until the pain started.  First round was 49 merkins, 98 LBC’s and 147 squats. See the pattern there?  Not good.  Slow mosey to the next corner. 49 CDD’s, 98 calf raises and 147 flutters.  Mumble chatter started getting quiet.  Corner 3 49 SSH, 98 shoulder taps, 147 LBC’s. Last corner 49 Mtn. Climbers, 98 Rosalitas, and 147 Freddie Mercuries.  Not fun.  Started with an Indian Run back to COT, but ended up being a jail break due to cars.  With 10 minutes left we did a couple of rounds of 10 count exercise and running the stairs at FBC.  More pain not fun.  Finished up with COT.

Great time had by all!  Thanks for the opportunity Beacon!

 

Bass-o-Matic Out!

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No Fear = No EnCOURAGEment

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22 boot campers (including 1 FNG) and 5 runners posted to THE Ballroom this week looking for some #Encouragement along the pothole-filled road of life.  YHC offered a full Disclaimer for the benefit of our FNG (T-claps to Barney Fife on the EH) tipped the cap to Sir Topham Hat, who passed the Q baton to YHC due to work travel.  The word of the month (Encouragement) served as the inspiration for today’s adventures in the gloom, so thanks also to Chicken Hawk for his continued wisdom with that program.

Encouragement:  root word = Courage

Courage (noun): strength in the face of fear

With this backdrop, the workout unfolded with the objective of getting pax in touch with their own sense of #Fear to illustrate the experience of #Courage and the need/ability/practice of exercising it and #Encouragement of their brothers.

The Thang

warm up run to the football field

COP — SSH, IWs, Hillbilly walkers, Bombjacks, merkins, burpees

Line up along sideline, 3/4 pace sprints — to near hash/back, then far hash/back, lastly far sideline/back

Circle up for the Main Event (Fear or Favorite)

Pax were asked to identify the exercise they most #Fear when they hear the Q say “The next exercise is ___________.”  They were also asked to imagine their #Favorite exercise they like to call when they are Q.  Then we launched into 30 mins of Pax-suggested/Q-chosen exercises.

Plank jacks (Fogerty), Gravedigger (Culture Club), Partner Carry (Bass-o-Matic), V-up Roll-up (Polaroid), Sprints (FNG!), Moroccan Night Clubs (Assassin), Jack Webb (Magnum), Squats (Strawberry), Burpees (Pinup), Merkin (Rebel), Knee Tar N’Dyae (Rebel), Tunnel of Love (Twister)

Mosey home

Final ab work — American Hammer, Flutter

COT

Moleskin

T-claps to the pax for the enthusiastic participation, mumblechatter and #Encouragement throughout.  Apologies to those pax whose exercise I missed and those who I mismatched in the list above.  I know we started with Fogerty catching much flak for a stuttering proclamation of “Plank Jacks” to get us rolling.  Bass-o-matic challenged himself and all the pax in the early going with the Partner Carry call-out.  Yes, YHC quickly claimed FNG/Half Dome as partner (purely for teamwork purposes, I can assure you…it had nothing to do with his svelte frame).  Pinup threw down the gauntlet, claiming Burpees as both his Fear and his Favorite (1500 in September seems to prove the point — well done!).  Strawberry (on only his 2nd post!) showed he knows the proper rhythm of a workout by calling for Squats immediately after Jack Webb (get this man into Q school ASAP!).  And Twister had his mic drop moment with Tunnel of Love to cap it all off.  Fun times throughout!

Welcome to FNG/Half Dome, who posted at the behest of Barney Fife (kudos to both)!

Finally, just a recap on the theme to reinforce the message.  YHC, in my prideful youth and throughout a very long stretch of adulthood, deluded myself that I was purely self-motivated, and no outside influence, inspiration or good words could make a difference to my spirit or performance.  While my M openly claimed her need for affirmation and #Encouragement, I laughed those things off, as though those who needed them were weak, meek and timid.  I also claimed to have few worries or fears throughout these periods.  A-ha!!!   There it is — the smoking gun.  Since #Courage can only exist in the midst of #Fear, I must’ve needed nor displayed any #Courage throughout these years.   And in the absence of feeling #Fear and gathering up #Courage, I had no recognition of the need or value of #Encouragement.  And, so it follows sadly, that in the absence of my personal experience of these, I fumbled and floundered in expressing #Encouragement to those around me who longed for it.  This shortcoming became a significant blind spot and weakness in leading others, including my family.  Yes, sad.  Yes, true.

While I still have plenty of room for growth in the area of #Encouragement of others, my ship turned around when I became more sensitized to my own fears, and I felt the power of #Encouragement from others, and I demonstrated the #Courage that was somewhat dormant inside me.  So, the lesson here — soften your heart, look yourself in the mirror, get in touch with your #Fear.  From that point, you may find immense personal growth opportunity and the ability to better relate and #Impact those around you through #Encouragement.

Thank you to Short Sale for the Q opportunity and to all the pax for making the experience real!

 

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Partner UP!  Iron Sharpens Iron

Amazing weather morning for a F3 gathering …
Weather was perfect, humidity was bearable and the Pax showed up eager to get better.  No FNG’s disclaimer completed :
Mosey for warmup :

Circle up for the following IC:

Side straddle Hop 15x
Imperial Walkers 10x
Mtn Climbers 10x
LBC’s 10x
Hillbillie Walkers 10x
Moroccan Nightclub 15x
Merkins 10x
Plank Jack 10x
Windmills 10x
2 Burpees (OYO) closed us out

Mosey :

Explained Theme and Goals for the workout :
GET in the Game: “look for opportunities that are presented!
Specifically, the people you intersect within your life…..”
Partner up!  Accountability and Opportunity to GET Better.
Proverbs 27:17. As Iron sharpens Iron, so a Friend sharpens a Friend.

Explained to PAX I joined F3 in September 2015 : My fitness, spiritual and fellowship commitments are so much stronger over the past 3 years than in my previous 40 years on this earth, I am blessed !

The THANG: Partner up!
10x reps : 2 sets
Partner Derkins :
Partner 1 planks : Partner 2 Derkins
Partner Leg Raises ( Iron Crosses)
Partner 1 Assists / counts
Partner 2 : ( on six) raises legs to touch hands of partner one :
Jog to other side of parking lot :
10 partner merkins : hand slap Merkins
Jog back to start : Partner 2 completes reps and sets

Mosey for Round 2 and 3 :

Round 2 : Partner up! Combined total
100 Merkins :
Rotate every (20) : Partner 2 planks

200 Flutter Kicks :
Rotate every (25)  Partner: Al Gore

300 Squats:
Rotate every (30) Partner : Plank

Round 3 : line up on the curb (plenty of room located for all 21 pax…

Toe Taps : while each pax jumps out of line for 2 burps ( start at one end and move to other : modified for each end to start and meet in the middle)

Once completed : Circle up
Body destroyer : while 2 pax met in middle of circle for 2 burpees.
Finished with round of Mary :

COT : 21 Pax : Announcements/Prayers for Hurricane Florence recovery and First Responders along with all volunteers heading over the coast to assist with recovery.

Very Blessed for the Opportunity to Q

Thank you to Beacon!!!

Fogerty

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Partner UP! Iron Sharpens Iron.

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Partner UP!

Amazing weather morning for a F3 gathering …
Weather was perfect, humidity was bearable and the Pax showed up eager to get better.   NoFNG’s Disclaimer  : Mosey for warmup

Circle up for the following IC:

Side straddle Hop 15x
Imperial Walkers 10x
Mtn Climbers 10x
LBC’s 10x
Hillbillie Walkers 10x
Moroccan Nightclub 15x
Merkins 10x
Plank Jack 10x
Windmills 10x
2 Burpees (OYO) closed us out

Mosey :

Explained Theme and Goals for the workout : GET in the Game: “Look for opportunities that are presented!  Specifically, the people you intersect within your life…..”
Partner up!  Accountability and Opportunity to GET Better.
Proverbs 27:17. As Iron sharpens Iron, so a Friend sharpens a Friend.

Partner UP for accountability.

Explained to PAX , I joined F3 in September 2015 : My fitness, spiritual and fellowship commitments are so much stronger over the past 3 years than in my previous 40 years on this earth, I am blessed !

The THANG: Partner up!
10x reps : 2 sets
Partner Derkins :
Partner 1 planks : Partner 2 Derkins
Partner Leg Raises ( Iron Crosses)
Partner 1 Assists / counts
Partner 2 : (on six) raises legs to touch hands of partner one :
Jog to other side of parking lot :
Partner Merkins : hand slap Merkins
Jog back to start : Partner 2 completes reps and sets

Mosey for Round 2 and 3 :

Round 2 : Partner up! Combined total
100 Merkins :
Rotate every (20) : Partner 2 planks

200 Flutter Kicks :
Rotate every (25)  Partner: Al Gore

300 Squats:
Rotate every (30) Partner : Plank

Round 3 : Line up on the curb (plenty of room located for all 21 pax…)

Toe Taps : while each pax jumps out of line for 2 burps ( start at one end and move to other : modified for each end to start and meet in the middle)

Once completed : Circle up
 Body destroyer : while 2 pax met in middle of circle for 2 burpees.
Finished with round of Mary :

COT : 21 Pax : Announcements/Prayers for Hurricane Florence recovery and First Responders along with all volunteers heading over the coast to assist with recovery.

Very Blessed for the Opportunity to Q
Thank you to Beacon!!!

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Tomahawk 2018.38

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So today I had the privilege to Q at Tomahawk.  After driving what seemed like a time i could have squeezed in a Lord of the Rings movie, I finally made it out to Doby’s Bridge Elementary.  I’ll make the backblast short and sweet.

There was a warmup that consisted of the usual suspects:  SSH, Windmills, Merkins, Peter Parkers…

The THANG consisted of three parts

Lunge walk with bell pass through.  Lunge steps not in cadence but on my “Step!” and sprint when I say “Go!”  This was broken up by burpees (everything was broken up by a few burpees), KB swings x20 and snatches x5 each arm.

Next was a DORA but one runs with your partners and your own bell to the end of the parking lot and back.  Exercises were 100 Merkins, 100 LBCs, 100 squats

Last (I think) was mobility.  Wide sumo squat and hold, left, right.  Then work it out with a low slow quat in cadence.   Superman hold to an overhead clap for shoulder mobility.  Then work it out with some plank work: merkins, shoulder taps, 1 arm holds, 6 inches, mountain climbers.

Finish it with a few minutes of mary.  Flutters with bell, protractor with bell, LBCs with bell.

BTW… that some nice new blacktop.

 

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Footloose, Dog Petters and Gilmore

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A nice cool morning at Footloose … and we launch … then a wave of cars … thanks for joining us

Mosey around the lot to let the late arrivals join the group, out the entrance and up to the lot across from the FD. Circle up. Windmill x 10, LSS x 10, Carolina DD x 10, 2 burpees OYO, Mor NC x 15, Shoulder tap x 10, Imperial walker x 10, 2 burpees OYO, OH Claps x 26, Plank jack x 10, Hillbilly walker x 10, 2 burpees OYO.

Line up for Karaoke L, Karaoke R, Power skip and burpee broad jump x 10, back and forth across the lot.

Mosey to the furniture lot on the corner downtown, plank for the 6, Makhtar N’Diayes x 10, Dog petters x 10, LBCs x 10. Line up on the wall, wall sit, 2 x burpee wave from both ends.

Mosey to the PD lot around the corner, plank for the 6, OH Clap x 21, LBCs x 10, LSS x 10.

Mosey past the start, down the hill and to the corner lot, line up, 2 lines bear crawl, 2 lines lunge walk, walk it off 2 lines, R & R all the way to the end.

Mosey across the street, divide into 4 groups, group 1, run the spiral stairs, group 2, partner plank claps, group 3 run tall stairs and back, group 4, Scorpion DD. All groups rotate through until all 4 are done.

Mosey back to the grass by First Baptist sign, Calf raises 3×10 OYO, Mahktar N’Diayes x 10, Kneetar N’Diayes x 10, Jack Webb up to 5×20, ants, ants, ants

COT

Looks like we made it,

Barry Manilow

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Moderate? Is that french for ‘burpee’?

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With no inspiration hitting me at home, YHC decided to show up and see what the AO would speak to me today.  It was angry and made us do stupid things.

Mosey, warm up with burpee countdown between exercises.

Mosey down the hill to the playground at the elementary school where we counted off into groups and did round robins of swing crunches, LBC’s and mountain climbers twice.

Then over to the wall for some relaxing wall sits and a couple bttw.

Who doesn’t love running in circles?  Partnered up and while partner ran lap, 2nd Pax did LBC’s, WAM’s and CDD’s – flap jack at each lap.

Back over to the middle school hill for 10 bomb jacks, run up the long windy hill and 10 more at the top.

Fairly gassed at this point I heard the words ‘Jack Webb’ in the wind so we did that too.

Mosey for a close of Mary and COT.

As always, an honor to lead the men of F3.  Thanks for being there.

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Monday groaning

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11 turned it up for a Monday at Armory to do 30 minutes of continuous pain stations including:

Curls, Squats, Shoulder Presses, Flutter Kicks, Kettle Bell swings, Merkins, Big Boi Situps, Snatch/Presses and Around The Worlds.

We also Passed The Duitchie so each could get a taste of what the other was carrying.

 

We touched on the word of the month, Present, as in being present to God’s will, then your family, and then others. Be present in the moment when God is asking you to do something. Be present for your spouse (and I’m speaking to myself!)

 

Aye!

 

 

 

 

 

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Barney Fife’s Ballroom VQ

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The Message:

Since this was my VQ I was not overly confident and could feel the butterflies doing side straddle hops in my stomach. I had made a homemade deck of workout cards that I was looking forward to trying out. However, the best-laid plans of mice and men often go awry and my plan quickly fell apart. I am ashamed to admit that I underestimated my fellow PAX. My plan was based on a group of what I assumed would be 5 – 10 that would eventually draw 5 cards each by the end of the workout at which time we would compare hands for a modified game of poker.

As I stood in the gloom waiting to give my first disclaimer I was pleasantly surprised to watch the steady stream of vehicles arrive, one after the other. By the time 5:15 rolled around there was a total of 26 of us and I was less nervous and could feel the support in the air. I quickly realized that I would have to modify my plan but I was happy to do it because no matter what happened I knew I was among good friends that would be quick to help if necessary.

After stumbling over a barely adequate disclaimer we started with a CoP warmup:

  • Windmills
  • Side straddle hops
  • Hillbilly walkers
  • Carolina dry docks

After the warm up it was time for a short mosey to the football field.

The THANG:

The PAX lined up on the goal line and planked while one person at a time sprinted to the 40 yard line, drew a card and brought it back and called their exercise out in cadence. After each PAX brought one card back for a random beat down that worked the legs, arms and abs we split up into 5 groups on the field. Each group used the 5 workout cards that they had drawn from the pile and moved to the next group of cards when they were done. After each group worked through all 5 sets of cards we lined up on the 40 yard line for more sprints:

  • 10 yard sprint, imperial walkers back
  • 20 yard sprint, power skip back
  • 30 yard sprint, hillbilly walkers back

We moseyed back to the parking lot for CoT where I explained to the group what an enormous impact my F3 brothers have had on my life since I began coming in April and we all welcomed FNG Flyby to the family.

Thanks to Short Sale for giving me the opportunity to Q, I thoroughly enjoyed it and promise to make it SUCK more next time. Thanks to all the PAX who came out and showed their support.

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