Tag: Data Breach

Audible! Dora 1-1-1, Concentrica and Impact

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5 gathered just as the lights came on at DBES for a KB workout to start the week off right.  After choosing our tunes (Southern Rock at the Q’s request), we were off.

Mosey around the parking lot (without Bells) and back for warm-up.

SSH x 10

Windmills x 10

Moroccan Night Clubs x 10

Imperial Walker x 10

Squat x 10

Peter Parker x 10

Parker Peter x 10

The Thang 

Time to grab your KB and get after it.   YHC had planned for us to partner up a complete a Dora 1-2-3. With just 5 PAX, I decided to audible and adjust the rep count.

Complete the exercise (or a portion of it) and mosey across the parking lot, down to second light and back. Less reps = more running, but we all appreciated a break and most ran at the halfway point of total reps. Rep s are TOTAL, not per arm.

Lawn Mowers x 100

Curls x 100

Tricep Extensions x 100

The “10 count” portion of this workout was talking about the Shield Lock and Concentrica, where your priorities should be versus where they are. If you haven’t listened to the Concentrica podcast (or even if you have), I recommend you give it a listen. I also recommend the Minivan Centurions post.

Squats x 10

Dips x 10

Step-Ups x 10

Shoulder Presses x 10

KB Swings x 10

Mosey to COT for Mary

Flutter x 10

Hello Dolly x 10

Rosalita x 10 LBC x 10

Naked-Man Moleskin 

We talked  about the monthly theme of Impact.  We all impact others, whether we do it intentionally or not.  Where are we having an impact?  Is it the type of impact we want to make ?  Is it negative (change/improve)? What are you allowing to impact you (positive/negative)?

Focusing on the ‘Concentrica’ that you have, think about where you spend your resources, time and energy. You will know where your priorities are if you think about which priority receives the bulk of those resources. If it’s where you want it to be, great!  Help someone else striaghten there’s out. If it’s not, get to work.

COT 

Continued prayers for Badger’s family, Bob the Builder, all PAX on the IR, PAX suffering from illness. Hold each other and yourself to a higher standard. To hold someone accountable, we must first be accountable. Iron isn’t sharpened on a soft stone.

Thanks to Polaroid for the opportunity. See you in the gloom!

 

Beacon

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Christmas In June – Footloose Breakdance Style

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I saw my opportunity and took it. Beacon offered up the lead this week for Footloose and I had an evil plan in mind. It had been a while since I q’d a 12 Days of Christmas fun fest, probably since last Christmas if not beyond so I quickly found a list and checked it twice.

As with the equally evil song The Twelve Days of Christmas, you repeat each exercise just like you repeat each gift until you have covered all twelve. In this case no singing off key was required.

The Thang went something like this:

1-Run around the church building
2-Turkish getups
3-Jump squats
4-LBCs
5-Diamond Merkins
6-Imperial Walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (ten each leg)
11-Merkins
12-Burpees

Sadly we ran out of time and we made our way back to COT and hit round eleven. I’m sure noone is sad we missed out on twelve burpees. Especially me.

It’s a simple you v you style workout, and I hope it made you get a little stronger and sweat a little more, I know I was sore today the more I sat at work today.

I hope what I shared about money will make you think as well. We have so much and are so blessed in many ways. What are you doing to make a difference and impact your world?

Thanks for the opportunity to lead.

DT out.

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FALLEN HEROES

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The Brave Men who have gone before us were remembered this Memorial Day throughout the Nation with various tribute workouts. It was an honor to lead a great group of Pax on this day and appreciate the gift of freedom that our brave have fought so hard to provide for our great country.

Warm Up in the light rain of standard far of SSHs, Abe Vigotas, Arm Circles with calf stretch, merkins, downward dogs, and honeymooners.

Mosey around the lot and headed to the school.

We did two rounds of the following….15 reps on the first round and 10 on the second for time.

F – Frankensteins
A – American Hammers
L – Lunge w passthrough
L – Low Slow Squat
E – Elf on the Shelf
N – No Fun Burpees

H – Hot Potato (Big boy situps with weight pass to partner)
E – Endless Merkins
R – Run with bell
O – Overhead Press
E – Elevens (Freddies and Box Cutters w bell)
S – Suicides w bell

COT

Praises for Uncle Donald and Uncle Richard killed will in uniform.
Praises for the men before us for the freedom they have provided us.
Prayers for the strength to lead in the footsteps of those who lead by great example.

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The Tomahawk – Limited Mumble Chatter

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I hold myself accountable for the limited mumble chatter this morning!   As the leader of the workout I set the tone of getting straight to work and holding ourselves accountable to whatever reason we have for being at the first F of F3.  Let’s make the best of it!  Thank you all who came out!

The Tomahawk – Accountability (OYO)

Mosey around parking lot, 20 SSHs, 10 Windmills,  20 MNCs, 10 Merkins, Downward Dog, Honeymooner

Mosey to KBs

The Thang

20 KB Around the World

20 KB Figure 8s

20 KB Swings

KB Dora I

100 KB Lawn Mowers

100 KB Big Boy Sits ups

100 KB Squats

Partner runs to end of parking lot and back w/KB

20 KB ATW

20 KB Figure 8s

20 Swings

Mosey to fountain – 50 dips OYO, 20 Derkins OYO

Mosey bask to KBs

KB Dora II

100 KB Shoulder Press

100 KB America Hammers

100 KB Lunges

Partner runs to end of parking lot and back w/KB

20 KB ATW

20 KB Figure 8s

20 Swings

KB Dora III

50 KB Upright Rows

50 KB Flutters

50 KB Calf Raises

Partner runs to end of parking lot and back w/KB

COT

Prayers for Uncle Sam as he travels back to Columbia – prayers for all 2.0s as they transition through different phases of school and life.  Praises for healthy recoveries and employment.

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Dragon’s Den

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This week is a special week as Thursday makes four years since I joined F3 up in Area 51 (south Charlotte) so I was happy to chip in and q again at Tomahawk which is at Doby’s Bridge Elementary, with a school mascot of a dragon.  Small world as my elementary school also had a dragon for a mascot.  Anyway, enough of this on to what we did.

After a pretty standard COP we got the bells a swinging.

25 swings
25 goblet squats
20 merkins
20 tricep extensions
25 LBC’s
30 curls
20 skull crushers
20 calf raises
20 American hammers

After every third exercise, run/walk a lap.  We got through two rounds and I added some core work in there as well just for fun.

I got at least one “I hate you!” from Polaroid or someone sounding like him so I feel like I did my job.

Welcome to Data Breach!  Looks like you guys are busy EHing your friends and neighbors.  Keep it up.  Great work out there DB!

Thanks for the HIMs you guys are and how you encourage me every day.

Peace out.  DT

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