Tag: Destiny

Light Pole Work

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For what looked to be a rainy morning the night before, I was pleased to see we would have a dry morning, except for the sweat from the less than moderate work I had planned.  Ballroom is a great AO and is also moderate.  The workout allowed everyone the opportunity to push themselves.  As cars rolled in a great group of 25 PAX assembled and the mumble-chatter started immediately.  After a short disclaimer we moseyed around the parking lot and stopped at the far side for warm-up

  • SSH
  • Windmill
  • Imperial Walker
  • Low Slow Squat
  • Merkin
  • Mountain Climber
  • MNC – correct arm movement

Mosey to the entrance road for the light pole work to begin.  Begin at 1st light pole with exercise, run to the 2nd and complete exercise.  Come back to 1st and complete exercise and go to 2nd then 3rd and then back to 1st.  Continue this until complete all 5 light poles. (Mumble-chatter had dropped to a low level), catching your breath was more important.  Light poles were spaced out along front entrance and every other pole had designated exercise.  Exercises:

  1. 10 Merkins
  2. 15 CDD
  3. 20 Dips
  4. 25 Monkey Humpers
  5. 30 Squats

Once completed and six was in we moseyed to the grass/mud hill on the side of the school.  Set out for a series of 12’s.  Bottom of hill dips and the top of the hill squats. 1 at bottom & 11 at top of hill – 2/10, 3/9…..

Moseyed back to front parking lot for a little Mary.  Opportunity for some of the Pax that had not Q’d before to lead an exercise of Mary.  Good job Arrowhead, Dungaree and Wide Right.

Moleskin:

We have almost completed 60 days of focus on impact.  I shared with the group that as I have thought about impact in my life, I have thought about the people in my life that have impacted me.  Most of the time they probably didn’t know the impact they made but more importantly their impact was made by how they lived their life.  As I shared that in our family, work, social and community, it may not be the words we speak but the daily actions we live that can impact someone.  I also shared Dabo’s response he had at the ACC media day, when asked about his faith.  “If there is hope in the future, there is power in the present”.  Take 3 minutes and watch the video of his response.  We are all blessed and have different opportunities in the present.  Let your actions speak loudly!!

Thanks Short Sale for the opportunity to Q.

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We are one Brotherhood

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15 came out on this mild morning, not knowing what they would be doing.  The point is, they got out of bed and came anyway.  There were no FNG’s (although there was a Kotter – Dog Pound, welcome back!) so I gave the abbreviated disclaimer and off we went.

Mosey down to the lot in front of Empire Pizza and circled up for the following warmup:

  • SSH’s
  • Cherry Pickers
  • Imperial Walkers
  • Moroccan Night Clubs
  • and Windmills

We moseyed a short distance to the lot in front of the Indian restaurant for the Thang…and what do you know, there was a white board with a bunch of things written on it.

I had called out on Twitter that this would be a moderate workout, and to some it was, yet to others it required a little more effort.  Either way, we were here, and this is what we were doing!

First thing we partnered up.  Each partner was to do the full amount of the exercises, but they were to hold each other accountable and drive to the end together.  If your group finished, you went to another group that was still going and joined in wherever they are.  Then when that group finished you joined up with another…and so on until we all finished together!  Here were the exercises done:

  • 50 Bombjacks (Single Count)
  • 50 Carolina Dry Docks (in cadence)
  • 50 LBC’s (in cadence)
  • 50 Monkey Humpers (in cadence)
  • 50 Squats (in cadence)
  • 50 Merkins (in cadence)
  • 50 Calf Raises (in cadence)
  • 50 SSH’s (in cadence)
  • 50 Reverse Crunches (in cadence)

So, as we wrapped up, everyone had completed a minimum of 850 reps of these various exercises, and those that finished earlier than others kept adding to those totals.

We finished up with a bit of Broga, and a slow mosey back up to COT where we shared a couple stories on what IMPACT we saw this past week.

Was this moderate?  You tell me.  Was it hard, absolutely (evident by all the complaining).  The point is that if we were doing this on our own, we most likely would have quit or cut corners at some point throughout the workout.  But we weren’t alone, we had our partner holding us accountable.  Take that same concept and apply it to Whetstone.  That is EXACTLY what we are doing when we commit to having a Whetstone partner (in my case, Destiny).  We hold each other accountable for day in and day out mundane tasks…we encourage each other when things go sideways…but…we do all this TOGETHER!

If you do not currently have a Whetstone partner, I seriously urge you to pray about it, and consider joining up for the program!

At a minimum, check in with a Brother throughout the week to see how they are doing, and be willing to be transparent and honest if someone reaches out to you!  Remember, WE are not worthy to judge others…but WE are called to lift each other up!

Smithers….Out

 

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What is a minute really?

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What is a minute?  It’s not very long, and they go by SO fast!  Today we had 14 PAX and we learned how short/long a minute can be!

Started with a disclaimer, and then a mosey down to the parking area past the Empire Pizza strip.

Warmup:

  • 25 SSH’s in cadence
  • 10 Windmills in cadence
  • 25 Mor. Nite Club’s in cadence
  • 25 Overhead Hand Claps in cadence

And then we got right into it.  We were not going to do much running, in fact at this point we had done exactly half of the running we were going to take on this morning.  Instead I utilized a bit of technology (having some of the standard technological issues) to setup a solid 34 minute workout in minute increments.   We did two rounds, with a 2 minute break between rounds.  The list below are the exercises we did for a minute (30 second breaks in between).

Didn’t look like too much on paper, but we got our sweat on for sure, even without the running!

  • Side Straddle Hops
  • Merkins
  • LBC’s
  • Calf Raises
  • Squats
  • Dips
  • Plank
  • American Hammers
  • Wide Arm Merkins
  • Flutter Kicks (the final round of flutters was performed at COT).

It’s been a busy summer, but I enjoyed being able to take the opportunity to Q the workout today.

COT:  Prayers

  • Bob The Builder’s recovery
  • Popper’s recovery
  • Traveling mercies for those heading out of town over the upcoming holiday

Thanks for the opportunity…

Smithers…out

 

 

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Some new things at Slow Burn

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Thanks to Smithers for the opportunity! Reaching respectable now allows me to feel a little more comfortable at a moderate workout. No more razzing from the PAX!

Arrived early, set out things. Put in the bifocal contacts to help see taped-on-arm weinke (as usual). The bifocal contacts did not really help too much but this weinke was almost memorized. Welcomed the PAX. Lots of new faces for me. Highly recommend to get out to different workouts and meet new guys.  Read the disclamer.

Mosey along Empire Bldg with high knees, toy soldiers, shuffle it up. To middle of parking lot for warmup exercises: SSH, WM, LBC, Merkins, Goofballs, IW, Flutters, MNCs. Then to curb for a couple new exercises for many…

Rocky Balboas (boxing motion, alternating toe taps on curb), Twist Merkins or Nipple Scratcher Merkins (hands on curb, on drop down, one leg twist through trying to get each “nipple”…hey, it’s in the exicon…to touch the curb), RB’s again, Mike Tysons (feet on curb in flat position, squat, on the up, do  a merkin), RB’s again. Back to middle of parking lot for…

…4 corners explanation. 4 cones at the corners with 3 exercises each. Complete exercises, plank until ALL PAX done, mosey to middle for core work. Broke into groups of 4.

  • Cone 1: 10 Carolina Dry Docks, 10 Donkey Kicks, 10 alternating plank arms high.
  • Cone 2: 15 Monkey Humpers, 10 Bomb Jacks, 20 High Knee Taps.
  • Cone 3: 15 Squats, 20 Calf Raises, 20 side to side jumps.
  • Cone 4: 10 Merkins, 10 Dips, 20 Mountain Climbers.

We got through one cycle. Core work included LBCs, Hello Dolly, Freddy Mercury, Protractor, and… I think here…maybe in warmup…”point/whip the finger” one leg flutters. Ok, I made this name up. An exercise I do, on six, one leg tucked under butt, one leg flutter, lower as safely as you can from flat to on your elbows. The flutter leg is the ‘pointer’ of the 5 body appendages.

To side of Lowes. Stayed in groups of 4 and had 4 stations.

  • Station 1 sprinted length of Lowes and yelled “turn” at the corner signaling other groups to turn around. (This was to have e1 finish about the same time.)
  • Station 2, 2 PAX carried the #120 Worm coupon until hearing “turn” then handed off to other 2. Good job PAX in improvising the alternating carry as I had not indicated so.
  • Station 3 Burpees until finish.
  • Station 4 Lunge walk until hearing turn then back.

Oh yea, PAX carried and passed around a 30# coupon the whole workout. I did not say, but this coupon was intended for a peoples chair line pass w/ overhead press, curls, etc, if we had time. We didn’t.

We covered good standards of a workout including small group, partner and individual work. And for a moderate workout, maybe a little less running, a few less reps and nice mix of moving and rest time. Weinke it so that PAX are finishing exercises about the same time.

COT.

Noted to PAX to talk with your kids about things in the news, including recent suicides and the immigrant situation. They are seeing these things and it is our job as fathers to talk with them the best way we can.

Prayers for Foley who is dealing with cancer.

Sweati on the  way! No details yet makes it all the more intriguing. G-Fit in Paradise and CAH workouts need Q’s!  Use this opportunity to take a small step to #ServeCommunity.  F3Dads Camp Thunderbird camp coming up near end of summer.

Shout out to NASA for his work and commitment to CAH.

All are invited and encouraged to attend the 4x/week F3 gatherings in Fort Mill to improve your mind and spirituality. It is an open environment and all men will feel comfortable.

Aye! Bolt

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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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Hat trick at Slowburn

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Quick disclaimer for this BB: after 3 Q’s in as many days, some details are a little fuzzy.

After a quick disclaimer we moseyed down the hill to the far side of the building on the right. After we completed your standard warmup, we got right down to business.

The first order of business was a little thing called triple check. We divided up into groups of 3 and up against the building, P1 held an air squat, P2 held a plank and P3 ran down around the island and back. P3 goes to P1, P1 to P2, and P2 runs. Did this little number 3x in keeping with the theme of 3s .

Next we moseyed down to the long side of Lowe’s and found a piece of wall and held a wall sit while the person on one end did 3 burpees and ran down to the other end and found a new piece of wall to hold up. After every person completed this, we did it again. If YHC didn’t have another trick up his sleeve we would have repeated .

We then made our way down to the front of Empire Pizza to find a nice stale beer smell to complete our last of 3s. We completed a little thing called triple nickel. We did 5 merkins on one end of the parking lot, ran to the far end and did 5 WW2 situps. We completed 5 rounds of this. Moseyed back to COT for some Mary and tried to avoid the early morning Chick-fil-A cravings .

Thank you to Smithers for the invite to lead!

Wegmans

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First-time Footlooser

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This backblast will be pretty concise since YHC does not remember much after having 3 Q’s in 3 days.

The warm up was your standard warmup consisting of SSH

Moroccan Night Clubs

Windmills

Etc

The Thang

We partnered up and completed a lazy Dora with 100 merkins, 200 LBCs and 300 squats. The lazy part came in when P2 would hold a plank while P1 did 10 merkins and then flapjack. We would switch after 10, 20, 30 reps respectively .

After, we moseyed to another spot in the parking lot and counted off by 4. Each number was in a different spot completing a different exercise. The group where #1s started kept cadence and after they completed 15 reps we rotated. To go from 1 to 2 and 3 to 4 the mode of transportation was a bear crawl and the other spots were via lunge walks. After 3 rounds of that torture, we went back to COT for some peer led MARY .

Thank you for the opportunity to lead this great group of HIM.

Wegmans

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Calling

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What a great way to start a birthday! 16 #HIMs that I’m blessed to call my brothers in Christ showed up for a moderate birthday beat down. It was great to be in fellowship with all the Pax. Having my nephew, Shin Guard, there was icing on the cake.

The Thang:

Mosey to the parking lot at Saint John’s United Methodist for a warm-up.

Warm-Up: Stretches, SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (15x), CDDs (15x), Rosalettas (20x).

Mosey to the parking lot at First Baptist Church for a Buffet of Pain: Light Running, SSHs, Squats, LBCs, Merkins, Diamond Merkins, Dips, Wide Arm Merkins, Calf Raises, Monkey Humpers, Penguins, Plank Jacks, Hello Dollies, Guerrilla Squats, Bomb Jacks 

Mosey to the parking lot at Fort Mill Church of God

Partner up. Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds).

Moleskin:

I’ve been reflecting on the life in which God has blessed me with for 39 years strong. I realized that I finally answered His calling for me a few years ago. My calling is to Glorify Him and to serve the underprivileged. It seems obvious to others now, but I made myself “too busy” to hear or answer His calling in the past.

This week, I thought the life of King David. God called David to be a Sheppard, then a fighter and then a king. David learned how take care of sheep and protect them from predators when he was a Sheppard. God called on David to protect the Israelites from Goliath. David answered God’s calling in that moment. He cleaned Goliath’s clock while others thought he was ill- prepared. What others did not know is that God fully prepared David for His calling.

What’s your calling that God has prepared for you? Can you hear His voice? If not, slow down, stop being “too busy” and just listen. You were designed for great works that extend beyond your family and day job. Answer your calling.

Peace,

Deacon

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Delusions Day

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You know you must be doing something right when PAX figure out your the Q and they moan. Was pleasantly surprised by the number of PAX that showed up considering competing against the Nantan tour.

Festival of Popular Delusions Day

On June 6, 1944, over 150,000 Allied troops landed on the beaches of Normandy, in France, beginning the push to retake Western Europe from the Nazis. A day before the invasion was the last day that Nazis could have had the delusion that their Reich would last 1,000 years, hence the day is celebrated on June 5th.

characterized by or holding idiosyncratic beliefs or impressions that are contradicted by reality or rational argument, typically as a symptom of mental disorder.

Dynamic Warm-up
Toy Soldiers
Butt Kickers
High Knees
Lunges
Everybody 2 bricks
20 – Moroccan Knight Clubs
20 – Plank punches front
20 – Overhead Presses
20 – LBC’s
10 – Lunges
20 – Curls
20 – Plank punches sides
20 – Squats w/ overhead press
10 – Lunges
20 – Hello Dollies
20 – Rosalitas
20 – lunges w/ overhead press
20 – Standing Tricep extensions
Jack Webs (1-2) 1,2,3,4,5, (15 Box Cutters, 10 Loungers) 4,3,2,1
20 – Roman chair – punches
Return Bricks to pile
Mosey back to COT stopping at Light Poles
20 – LBC’s
20 – Squats
5 – Merkins
20 – SSH
Total Mileage under 1 mile – does that equate to moderate.

Announcements
3rd F – Lunch Los Aztecas, Sweati, Hog Coyote, Care Center Lawn Care use Signup Genius 1hr, F3 Dads Saturday’s in June, Crossroads

Prayers
Winchester-Health issues
Dumpster Fire’s Brother Died 34
F3 brother in Lenior,NC Son with tumor waiting Diagnosis. Cornerstone working on clown car.

Always an honor to lead leaders. Thanks for the opportunity Short Sale.

Cornhole
Out

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Be IMPACTfull each and every day

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This month’s word on the month is IMPACT. what a better way to start the month than being Impact full as a Q. Smither’s also was Q at CnW and what a better way to emphasize the word of the month, then to have back to back messages. I normally don’t develop a weinke a few days in advance, but lately I am dealing with personal challenges that are Impacting me in various ways. So when I began to prepare for the Q I thought it would be interesting to develop a weinke around the word IMPACT. I thought it would be easy to find exercises starting with each of the letters in the word, but I was wrong. It sure was a challenge to for a few words, knowing that I couldn’t utilize coupons and wanted to keep it “moderate”. Below are the various exercises that were performed in order to spell IMPACT (a few were re-used due to the limited selection). We spelled IMPACT 5 times, if I did my math right.

I: Indian Run (we started and ended with this as we ran to/from the Clean Eats parking lot); Iron Hulk (Lexicon states this is Jack Webb with 1:4 ratio); Incline Merkins

M: Merkin; Moroccan Nightclubs; Maktar N’Dyies; Mountain Climbers

P: Peter Parker; Parker Peter; Protractor; People Chair; Partner Merkins

A: Abe Vigoda; American Hammers

C: Carolina Dry Docks; Chilcut; Catch me if you Can (crowd pleaser with merkins)

T: Tony Hawk Burpee; The Chinook; Temp Merkin; Toy Soldiers

Don’t let the day go by without being Impact full with your M, 2.0s, Community, and faith. LEt HIM speak to you in how you can do so. Your M and 2.0s look up to you and rely on you to be an Impact on their lives by leading by example. I have failed this countless of times, but I know and NEED to continue to remind my self that HE died for our sins. This was and still is the most Impact full thing anyone could do for us.

Trucker

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