Tag: Drop Thrill

18 And Life To Cut Footloose!

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Firstly it was actually 17, I must’ve been counting SkyQ this morning.

17 strong showed up for a little KISS workout (keep it simple stupid).  It went a little something like this.

COP

10 – SSH
10- Low Slow Squats
10- Hillbilly Walkers
10- Windmills

Now that we’re warmed up a bit here’s the thang:

At the center of the parking lot five burpees, at one end ten squats (jumping or otherwise) at the other end, ten merkins.  Repeato until you reach ten of each round of squats and merkins.

Once our gazelles reached ten, we circled back up for a couple rounds of squats, lunges and core work before wrapping up with some stretching.

This was my first time qing at Footloose.  Thanks for the honor of leading.

Great work out there by everyone!

DT Out.

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Impromptu Q Can Be Painful Too…..

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It’s always interesting when the PAX show up for a morning workout only to look at each other and ask “Are you the Q?” and not get an affirmative answer from anyone in the group.  Obviously, hence the title of this workout blast, not one of the PAX in attendance had the Q.  After several minutes of mumble chatter and nervous looks by the PAX to each other, YHC huddled up the PAX and away we went.

The PAX moseyed to the back end of the parking lot, circled up, listened to a slightly delayed disclaimer (thanks for the reminder Magnum, especially since you brought an FNG), and got busy with the warm up.

The Warm Up

25 x SSH

15 x Windmill

15 x Moroccan Night Clubs

10 x Merkins

20 x Flutter Kicks

and I am sure there were others.  Somewhere in the middle of the warm up, CottonEye came in hot and  “agreed” to assisting with the morning’s Q.

The Thang

The PAX moseyed to the curb at the middle school where we assumed the plank position along the curb.  The PAX, while in plank, shuffled left while the person on the right end bear crawled to the end of the row.  Think Indian Run in plank with bear crawls as the sprint.

From there the PAX climbed a Jacobs Ladder between the two basketball goals.  Exercises were Merkins and Bombjacks.

4 rounds of 4 corners was next on the list with the 4 corners being LBC’s, CDD, Merkins and Squats.  The PAX split into two groups and proceeded to get on with it.  1st round x 20 reps, 2nd x 15 reps, 3rd x 10 reps, 4th x 5 reps.

The PAX moseyed to the back of the elementary school to visit our old friend Dora. The Dora consisted of 50 x Merkins, 100 x LBC’s and 150 x Squats.  All partnered up and proceeded to go on a search with 1 partner performing the exercise and the other running the loop behind the school.  Once finished with Dora, we met up with our old friend Jack Webb and learned to count to 10.

Once completed, all moseyed back for a quick round of Mary then COT for announcements, prayers and praises.

We were all reminded of the relatively short time we all have here on earth, brought front and center this week by the loss of a Fort Mill Teen, and that we should love and hold on to our children and loved ones, for tomorrow isn’t guaranteed to anyone.  We all have the opportunity each day to be the best we can be given the tools God has given us; whether at a work out, being a friend, a son, a father, a spouse, or most importantly in our daily walk with Christ.  Ask yourself daily, “Am I being the best I can be?”  I know I fall short in many things, but Lord knows, I am trying….

 

V/R, M*A*S*H

 

 

 

 

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Smithers VQ at Footloose – Stairway to Heaven

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Smithers VQ

The weather was wonderful this fine fall October Morning…it felt just about as thick as ever and I was sweating even before I got out of bed!  Perfect day for my VQ!

As we were standing around talking before everything got kicked off I was amazed by the show of support of all the PAX rolling in one after another, 29 in all.  If only they had known what was coming ;-).

Started off with my first ever disclaimer…then a mosey to the back parking lot at First Baptist for the warmup:

  • Side Straddle Hops
  • Low Slow Squats
  • Windmills
  • Walking Calf Raises (aka how Cakeboss walked to school) to the wall
  • Wall sits for each PAX 10 count

Mosey across the street, down the steps, and across the next street to the parking lot next to Fort Mill Church of God…and wait, what was that in the humid glow of the streetlight?  Was that a board of pain?  Oh yes…

The Thang:

Partner up.  One partner starts the exercise while the other runs across the street and runs the snake on the set of steps…then back to take over the exercises for the partner.

  • 50 Bombjacks
  • 150 LBC’s
  • 200 Monkey Humpers
  • 150 Squats
  • 50 Merkins
  • 200 Calf Raises
  • 200 Side Straddle Hops

CONTROL is the word of the month.  We are all men….it’s in our DNA to want to be in control.  What do we need to find control?  In a car you need good tires…in a house you need a solid foundation.  You need a STRONG BASE…so…we worked on ours today.  Our legs (and a little bit of our core) were the focus…to give us a strong base to improve our control!

That said, we have all experienced things that didn’t go according to plan, and in many cases you could not regain that control no matter how hard you tried.  It is not easy to let go…it is not easy to adapt quickly…at least not all the time.  So, even when we ARE feeling in control we know that it is the Sky Q who has allowed that and trusted our leadership, Aye!  You see, the Sky Q uses us daily…sometimes to help others who are down, and pick them up…sometimes we are there to help those looking to help a brother up and we are the ones who are down.  Then there are the days where things just move right along without much resistance.  Those are the days where we should be letting the Sky Q know how much we appreciate His trust in us, and asking for continued strength to make Him proud!

Mosey back to COT for a quick round of Mary (just one set of flutter kicks) to close out our time.

My biggest fear was getting done WAY too early or not coming anywhere CLOSE to finishing the workout.  Sky Q steered me right in all the decisions, and I think for my first Q to finish with less than 2 minutes to spare…well, I’ll take that any day!

So, in closing…

My legs hurt, how about yours?

Smithers Out

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Tour De Lowe’s

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26 Men showed up on a glorious Friday morning for a Slow Burn.

Began with a Mosey to the Empire Pizza parking lot for some warm ups.  Line up. High Knee across parking lot, mosey back.  Butt kickers across, mosey back.  Karaoke across, Karaoke back.  Toy Soldiers across, mosey back.

Circle up. SSH x20, Windmill x15, Moroccan Night Club x20, Low Slow Squat x15, Merkins x10.

Short mosey to being the “Tour De Lowe’s”.   Found guardrail behind Lowe’s for stop #1: Dips on guardrail, Calf Raises, Freddy Mercurys, Rinse & Repeat

Continue the Tour De Lowe’s with a mosey to The Wall for stop #2:  Peoples Chair (5x 10 counts), 25 LBCs, Peoples Chair (5x 10 counts), 25 LBCs, Balls to the Wall (3x 10 count, felt much longer thanks to some non-standardized counting), 25 LBCs

Time Out for Zimmern’s first attempt at preaching.  Talked about Control and what things in life we have control over (thoughts, words, actions, reactions, etc) and what things we don’t have control over (spouse, kids, others, job, etc).  Things outside of our control often have a huge impact on our lives.  How do we learn how to control our response towards things outside of our control?  Drop Thrill quotes Proverbs 3:5-6: “ Trust in the Lord with all thine heart; and lean not unto thine own understanding. In all thy ways acknowledge him, and he shall direct thy paths.”  We need to turn control over to The Lord and trust in Him.  Ask Him for help controlling things that are within our control and help in guiding us with things outside of our control.

Complete the Tour De Lowe’s with a mosey to the front parking lot.  Pax pair up. One Pax starts squats.  Other Pax runs across parking lot.  switch.  Continue to 150 cumulative squats.  Repeat, but with Carolina Dry Docks.

Mosey over for a lightning rounds of 4 corners around Empire Pizza.  Pax counted off by 4’s.  #1 40x Merkins. Mosey to #2. 30x Flutter Kicks.  Bear Crawl to #3. 20x Bomb Jacks. Mosey to #4. 10 Burpees.

Return to COT. Name-o-Rama.  Welcome FNG Bowtie. Announcements. Prayers & Praises. Big Ball of Men.

-Zimmern

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Is This October?

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When Assassin asked me to q a while back I thought October would be great.  Cooler temperatures and lower humidity.  That wasn’t the case!  Oh well, let’s work.

COP included the usual suspects and we warmed up and got ready for the main event.

Our KISS (keep it simple stupid) method or working out was very simple.  Perform called exercise and then run a lap.  Repeat until the list is complete.  The list went a little something like this:

25 swings
25 goblet squats
20 merkins
20 tricep extensions
25 LBC
30 curls (15 each arm)
20 skull crushers
20 calf raises
20 American hammers

We finished in time for two more exercises from the top of the list then we stretched a bit, Destiny prayed us out and we were out of there.  Barely a rain drop fell.  Thank you Sky Q!

Thanks Assassin for the privilege of leading one of the best gear workouts around.

I’ll leave you with this quote:

“If we take a step despite feeling uncomfortable, afraid, or inadequate, our comfort zones expand. We grow in strength and skill. What we consider normal for us changes, sometimes radically”.

Hopefully you moved your comfort zone a little this morning.

Thanks for the honor of leading.

DT out.

 

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Footloose or don’t Footloose… you pick

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Footloose brings the numbers for sure… No sense in getting philosophical at the front…

The Thang:
Warm up:
– Lot lap with dynamic stretching
– Windmills x 10
– IW x 10
– Arm Circles x 20 (10 forward, 10 backward)
– Squats x 10
– SSH x 15

Mosey to back of Baptist Church

]The cones will tell you what to do from here. Each cone has two choices of an exercise to perform. At each cone, make a choice. Neither exercise is “harder” or “easier” per se, but you may look and think, I hate that one, or I’m ok with that one, or I love that one… The point is, you choose. You are faced with choices every day, and different things are needed at different times, and you have to navigate that. There is NO JUDGMENT for what you do or do not choose, only if you do not push yourself a little past what your natural man desires. Pick one or the other, or if you are feeling plucky… do both.

Cone 1:

  • 20 Jump Squats OR 20 regular squats

Cone 2:

  • 20 diamond merkins OR 20 regular merkins

Cone 3:

  • 20 Burpees OR 20 Bombjacks

Cone 4:

  • 40 flutters OR 40 LBCs

Cone 5:

  • 20 dips OR 20 overhead claps

Cone 6:

  • Bear crawl to next cone OR lunge to next cone

Cone 7:

  • 30 shoulder taps or 30 second plank

AMRAP FOR TIME

Ended with a little cadence merkins, squats, and Jack Webb (to 5, it’s moderate after all)…

All things considered, it was a good time.

NMM:
Every system is perfectly designed to get the results it is getting. If you don’t like your results, change your system.

Helmet, out.

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11

5 Year Anniversary Convergence BB

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Saturday, September 30th 2017 was a special Convergence for the PAX of The Fort. On that day we celebrated 5 years of using these small workout groups to invigorate male leadership in Fort Mill. To honor the occasion, 88 PAX gathered at one of our favorite AOs (Nations Ford HS) to celebrate the day and the leaders that made it all happen.

We also celebrated 6 Friendly New Guys that joined us that morning. Welcome Tubs, Band Camp, Jughead, Atari, Hat Trick, and Saul.

It wasn’t all sunshine and rainbows, however. Here’s how we got better:

Warmup (led by Ginsu)

  • Mosey to the football field
  • 30 Side Straddle Hops
  • 10, 4-count windmills
  • 30 Moroccan night clubs
  • 10, 4-count merkins
  • 10, 4-count Peter Parkers
  • 10, 4-count Parker Peters
  • 10, 4-count LBCs
  • 20 low slow squats

Split into groups (Run, Regular Bootcamp, Black Diamond, Ruck, Moderate Bootcamp)

Run (led by Birdcage)

  • 800 meter indian run
  • 1000 meter 10k pace with 1 minute rest x2
  • 200 meter 1 mile race pace 200 meter cool down x4
  • 400 meter sprint corners recover straights
  • 1600 meter cool down
  • 5 miles total

Bootcamp (led by Royale)

  • Mosey over to the concrete football field
  • 10 merkins
  • Lunge walk 10 yards then do 3 burpees
  • Next ten yards bear crawl then 3 more burpees
  • Rise and repeat until we hit the other goal line
  • 10 count – going over the Five Core Principals of an F3 workout
  • Next phase we broke into 4 groups
  • At each corner of the end zones there were 5 exercises written on a board.  We would complete in your group and then run to the next corner. Everyone would hit al 4 corners.
    • Corner 1
      • 20 Merkins
      • 30 Lunges
      • 30 Dying Cockroaches
      • 30 Ski Abs
      • 3 Kraken Burpees
    • Corner 2
      • 20 Ranger Merkins
      • 30 Squats
      • 40 Freddy Mercurys
      • 40 Shoulder Taps
      • 10 burpees
    • Corner 3
      • 20 Durkins
      • 20 Jump Squats
      • 50 American Hammers
      • 30 Monkey Humpers
      • 10 Mountain Climber Burpees
    • Corner 4
      • 20 Wide Arm Merkins
      • 20 Sumo Squats
      • 20 V-Up Twists
      • 20 Bombjacks
      • 10 Squat Burpees
We talked about the word of the month – Leadership.  I shared we all have an opportunity to lead through F3, just like we all have the responsibility to lead in our homes.  I know I struggle with the balance of work and family time.  As the leader of our households we need to support our Ms and be the examples to our children.
  • Mosey over to the round about
  • Each man would take a lap around 1st doing Lt Dans
  • Finally we would bear crawl.
  • Mosey to the football field for the last 30 seconds and some LBCs

Black Diamond (led by Backdraft)

  • Mosey from warm up top pull up bars
  • Pull ups/ Burpee challenge – 9 pull ups 1 burpee., 8-2 , 7-3 until finished.
  • Mosey to stadium run the bleachers
  • 10 derkins
  • 10 dips
  • Mosey to track run 1/4 mile as fast as you can. U vs. U
  • Mosey to end zone. Count off by 2s. split into groups first person flips tire 10 times than run end zone to end zone while next person flips tire everyone else continuously do 10 merkins, 10 squats, 10 big boy sit ups. Keep going until all of group is finished.
  • 10 min 100 burpees. Do 10 burpees every minute on the minute. U vs. U
  • Mosey to 50 yard line 5 minute of Mary
  • Sideline sprints x 2 first set after you run 10 tuck jumps. 2nd set 5 hand release merkins

Ruck (led by Trucker)

2 20lb, 3 40lb, and 3 60lb sandbags were snagged from back of car as 8 PAX tucked down to the elementary school and dropped the sandbags next to the telephone poles. The 8 PAX carried the telephone pole around the parking lot. Left telephone pole where we found it and rucked backwards up the hill to the pull up bars. What’s a WO by Trucker without pull ups? YHC challenged the 8 PAX to do 2 sets of 5 pull ups with ruck on.

Rucked into stadium and lined up in 2 columns for sandbag throws from one end of football field to other and back. Then rucked up and down the football stand stairs from one end back. Rinse and repeat with sandbag throws and stadium stairs. Threw sandbags again down to other side of endzone and then formed 2 lines abs flipped tires from one end to other. Sandbag threw back to other endzone and climbed stadium stairs one more time. Finished with a 20 count flutters. Great work by seasoned and rookie ruckers.

Moderate (led by Short Sale)

  • MOSEY to Elementary School
  • Grab some Wall. Wall Sits while Pax at each end jumps out of line for 5 squats
  • Repeat with 5 Bombjacks.
  • Count off by 5’s and mosey to back of the parking lot
    • Number 1’s go to station #1
    • 2’s start at Station3, etc.
  • Stations: 3 minutes/station. Q calls stop & go
    • 1: 10 Merkins, 20 Calf raises
    • 2: 20 LBCs, 20 Monkey Humpers
    • 3: 10 SSHs, 20 Moroccan Night Clubs
    • 4: 10 Scorpion Dry Docks, 20 Squats
    • 5: 20 Imperial Walkers, 10 Apollo Ohnos
    • 6: 10 Broad Jumps, 20 Flutters
    • 7: 10 Bombjacks, 20 squat jabs
    • 8: 10 handclap merkins w/partner, 10 partner Derkins- Beloved by veteran Pax and FNGs alike
    • 9: 10 Jump Squats, 10 CDD’s
    • 10: 10 Dips, 5 jack Webbs
  • Mosey to Stop sign at bottom of hill for some Mary- Hello Dollies, Flutters, Protractor

MESSAGE ON LEADERSHIP- F3 gives us a great platform to grow our leadership skills and build confidence as a leader. The Pax will let you know if/when something has gone wrong but will also be there to lift you up. Also, the best leaders don’t focus on their ROLE, they focus on the GOAL. So, be the leader you were called to be.

Great group of men came to work. Veterans guided the FNGs and encouraged them at every step of the way. YHC kept reminding the group that it is UvsU out here. Some quality mumble chatter about what moderate means. Smiles all around when moved on from the stations.

Wrap Up

What we have at The Fort is special. It is a strong group of PAX led by men who live with intentionality. I am sure that each of us would agree that it has impacted our lives in ways that we will never be able to describe. At some point for each of us, we were gifted F3. We were headlocked by someone who recognized the impact that F3 had on them and how it could help us. With that in mind, let’s pay this gift forward. Be the leader you were called to be and use your influence to headlock the sad clowns around you, FNGs and Kotters, that are where you once were. Be a leader.

Ginsu

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sauerkrautless Tomahawk

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Conditions were cool and clear and 55 degrees

Disclaimer was missed…Q forgot his watch…felt out of sorts…

Started with a COP warmup-o-rama…scratch that…

We did a series of exercises to loosen my back up back and forth across the parking lot

Weave in a bunch of kettlebell exercises throughout

ABLAB and stretches until 0602

COT/Prayer or Praise/BOM

NMM

I got home after waking myself up in strong F3 fashion to see the tragic news in Las Vegas…seems like just a waste…and how quickly a day and your outlook can change, reminds me that the devil is always playing his game, God is always smarter for He is the Creator and the devil is a creature…but give the devil his due because he knows how to divide us…with anthems, race, pride, gun control, and mostly our lack of faith in a true God….

#TAP

AYE!

CSPAN

 

 

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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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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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