Tag: dixie chicken

Cone heads

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First I want to thank Jiffy for the opportunity to lead the PAX today. 15 guys showed up and this was the biggest group that I had Q’ed for . I spent an hour or so the night before reading up on the exercise database found in the F3 website. The first exercise I introduced was the kimono dragon. It’s best described as a Peter Parker but you actually move forward. Note: very hard to execute backwards. This new move was implemented in the warmup.

Then we moseyed to soccer field for the main event. We started on the goal line and I had placed cones 10 yards out .First we did DMC. It’s a duck walk, merkins, and a bear crawl. Duck walk to the first cone, 5 merkins, and bear crawl back. Duck walk to the next cone(20 yards) and do 10 merkins and bear crawl back with increasing by 5 merkins every cone until we reached 50 yards.

The next thing we did was lunge walked to the first cone and did 10 squats and lunge walked back and progressed through each cone adding 10 squats each time. This was painful. A total of 150 squats and 300 yards of squats .

Next we paired up and partner 1 ran to the first cone, did 5 merkins and ran back. Meanwhile partner 2 is doing flutters . Each partner ran to each cone and did 5 pushups and ran back .

6 minutes of Mary and then the end .I looked up a new ab exercise called Dr . W .I still don’t fully understand what that is so you should go look it up .

Thanks agaun!

Wegmans

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Holiday Lights Tour by Donkey

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13 pax celebrated the gift of a new day at Block Party.  All vets on hand for this journey, so the Disclaimer was short and sweet.  Then the pax saddled up for the Fort Mill Christmas tour.  The theme for the tour was Preparation, in particular, the preparation that Joseph undertook to position himself to fulfill his role in the birth of Christ.

The Thang

Short warm up run to the corner at Ardrey and 160.

COP — SSHs, Mtn climbers, Hillbilly walkers, Merkins, Windmills

Mosey to front of Springs building under the angled windows

People’s chair

FM History Lesson:  The angled windows were inspired by the Hindenberg.  The Springs family made a trip back from Germany via the Hindenberg in 1936.  Anne Springs Close is the last living passenger from the Hindenberg, and she says her father was inspired by the bright light and lack of glare of the angled windows on the Hindenberg, so he put that feature into the building on 160.

10 Burpees OYO

10 Bombjacks OYO

Mosey to parking lot on 160 in front of UC Synergetic building

People’s chair while pax take turns doing 10 merkins each

10 burpees OYO

10 Bombjacks OYO

pax split into 2 groups
Group 1: on wall for 10 donkey kicks OYO
Group 2: LBCs
Flapjack
Rinse & repeat for 3 total cycles

10 Burpees OYO

10 Bombjacks OYO

Mosey to grassy corner where 160, Main Street and RR tracks converge

Plank sequence

10 Burpees OYO

Mosey to field on other side of war memorial and line up along first lit tree

Move to other end of field through sequence of lunges, bear crawls, crab walks, switching at each lit tree.

Mosey back to UC Synergetic parking lot

Back on the wall for donkey kicks and merkins (flapjack then rinse & repeat for 3 more cycles)

Mosey to wall at back of Springs building

10 wall pull ups OYO

Mosey home

COP – Freddie Mercury, Box Cutter, Penguin, Flutters

COT

NMM

Great collection of pax this morning!  Nice to have the Springfield clown car find its way to WEP.  It was also a treat to have the Thrill Brothers out (Drop and Rock).  It’s also good to see BP regulars Uncle Sam, Band Camp and Flash along with a return from Sawdust.

The weatherman predicted 30s so some pax were a bit overdressed for the 40s.  Ginsu had to shed the orange to make it through the session.  Drop Thrill just plowed right through in shorts and short sleeves like it was September.

The lights around downtown Fort Mill offered a festive hue to the workout.  YHC gets frustrated with the work involved in holiday decorations at the house, so a tip of the cap goes to those who decorate the town — the lights provide a much needed dose of perspective amid the hustle of closing out the work year.

This season of Advent always brings Joseph to mind for me.  He is a true #HIM if there ever was one.  His ability to see, hear and discern the voice of God was remarkable.  His obedience in following God’s call, even in the midst of doubt and difficulty was awesome.  His willingness to leave it all behind to follow God’s direction to go to Egypt presaged the apostles leaving their lives and work behind to follow Jesus.  How did Joseph get to a place that he could make all those choices (YES, those were choices!)?  Preparation.  He could never have known what he was preparing himself for, what God was preparing him for.  Yet, he prepared.  We don’t know any specifics of hi preparation, yet it must be part of his story.  There is no other way he could have pulled the trigger on all that without preparation.  Am I preparing myself properly?  What am I preparing for?  What is God preparing me for?

Thanks for giving me the honor to lead you today (and hopefully in some small way to contribute to your preparation).

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Trucker Strong

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Its been awhile since I had an opportunity to Q the Ranch, so dug into my bucket of go-byes to find something that I haven’t done or other Q’s haven’t done in a while. Sometimes it is just as fun to bypass pull-ups and just focus on merkins. So as the PAX arrived, mumble chatter revolved around the assumption of doing 1,000 pull-ups….ha!

COP consisted of 15 to 20 reps of: good mornings, windmills, Russian twists, Moroccan nightclubs, squats, LBCs, and Hip-leg thrusters. Mossy to Middle School drop off circle for 4 corners.

A cone was placed at each end of the circle and in the middle. Start at first cone and do 15 right leg scorpion merkins, run to second cone for 15 regular merkins, run to third cone for 15 left leg scorpion merkins, run to fourth cone for 15 wide arm merkins, run back to first cone. Rinse and repeat two more times.

Plank and LBCs until 6 is in.

Bear crawl up hill and do 10 squats, run down: rinse and repeat by dropping 2 squats each time

Mossy to benchs for:

15 dips/15 step ups per leg; 15/dips/15 squat sits; 15 merkins/15 LBCs; 15 derkins/15 Russian twists; 15 merkins/ 15 step ups; 15 irkins

Mossy to COT

Great work by all, 240 merkins during an AO is Trucker Strong!!

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Partner work at The Ranch

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6 HIM showed up to the gloom this morning to The Ranch.  It’s been awhile since I’ve been to this AO.  After a couple of wrong turns and a really questionable parking job, YHC made it with a couple of minutes to spare.

The Warmup:

Quick mosey around the parking lot and to the soccer field.

SSH x 30

50% run to the opposite goal line

WM x 10

50% run to the opposite goal line

IW x 15

75% run to the opposite goal line

Merkins x 10

75% run to the opposite goal line

Plank Jacks x 15

100% run to the opposite goal line

CDD x 10

100% run to the opposite goal line

Thang I:

Partner up (size matters).

Wheel Barrow – 10 steps and 5 derkins to the opposite goal line.  Switch as needed.

Partner Carries – 10 steps and 5 squats to the opposite goal line.  Switch as needed.

Mosey to the elementary school loop.

Thang II:

More partner work…

Set 1:

50 Box Jumps

100 Jumping Lunges

200 Squats

One partner running the loop.

Set 2:

50 Wide Arm Merkins

100 Dips

150 CDDs

One partner running the loop.

Mary:

Heels to The Heavens x 10

Corkscrews x 10

Hello Dollies x 10

Box Cutters x 10

Dying Cockroach x 10

COT:

Read your newsletter

Praises for health.

Prayers for PAX loss of a close friend, family relationships and others unspoken.

Moleskin:

This was a great group this morning and I was just trying to keep up.  I’m learning the art of leading from behind.

The field was pretty wet and I think I heard a few comments about soggy shoes…

Leadership is our duty as men.  To always be leading and always present our best selves.  The majority of our leadership opportunities are given to us at times when we’re unaware we are even leading.  Be a positive light today and everyday…

Thanks Backdraft for the opportunity.

Peace,

Seacrest

 

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Snap Hook kept it Straight

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Moseyed around the driveway loop to the courtyard

Warm up:

20 Side straddle up

20 wind mill

20 Moroccan nightclub

20 mountain climber

20 Peter Parker

Zigzag through the parking lot area with :

Side shuffle along the line and lunge in the between the line

Side shuffle along the line and bear crawl

Round 1:

10 merkins, run and climb the wall, 10 squat on the other side

8 merkins, run and climb the wall, 8 squat on the other side

6 and 6, 4 and 4 , 2 and 2

Abs work in the playground area:

20 3 count LBC

20 Flotters

Round 2:

10 Burpees, run and climb the wall, 10 monkey humpers on the other side

8 and 8, 6 and 6, 4 and 4, 2 and 2.

Abs work in the playground area:

boat and canoe in cadence

20 Freddie mercury

Round 3; partner up and get a bench

Partner 1: run to the end of the parking lot and back

Partner 2: dip on the bench

Partner 1 :run to the end of the parking lot and back

Partner 2: Step up

Partner 1: run

Partner 2: derkins

Partner 1: run

Partner 2: Calves raise

Partner 1 : run

Partner 2: box cutter

Moseyed back around the parking lot loop to COT

I enjoyed being Q at the Colosseum. I appreciate everybody enthusiasm, energy and counting

in cadence with me. Good times and fairly painful.

 

 

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