Tag: Flacco

The Armory – Do kettle bells rust?

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A slight delay in posting due to technical difficulties ie I forgot my password.  It was a little damp at the Armory on Monday, but that didn’t stop the 11 pax coming out for a wet beatdown.  We started off with the usual disclaimer and went into a brief warmup of SSH, WM, LSQ and Mtn Climbers.  At that point it started to rain so we moseyed over to the little porch are of the church.  There was talk about going down to the funeral home awning, but I didn’t want to.  No I’m not scared.

On to the Thang:

I tried to keep things simple so we did sets of 50.  Bad idea.  We did a 1/2 parking lot lap in between exercises.  Another bad idea.

Curls, triceps extensions, Goblet squats, overhead press, calf raises.  Did I mention that we did LBC after each lap.

The rain let up a little so we moseyed down to the short wall and did step ups, lawnmower pulls did some lunge walks and finished up with chest presses.

We had some discussion about discipline.  I shared about a video series I’ve been watching by Andy Stanley on Guardrails.  Guardrails are those things that might cause us to have a little damage but prevent us from going into serious danger.  These guardrails can keep us away from falling into some bad situations or help us stay on track to meet our goals.  Twister shared an example of a guardrail that he has been using in his life.

Thanks for the opportunity to lead.

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Get busy living at the Yard

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12 #HIM responded to the call this warm and humid morning. We all said our normal grumbling hellos and soon the mumble chatter started. YHC gave the disclaimer, brief and to the point as there were no FNG’s, and the PAX began to mosey.

The Warm Up
The PAX circled the parking lot and proceeded to the front of the middle school where a little high knees, butt kickers and Karaoke were in the cards while running to the parking area near the top of the hill. Warm Up exercises were as follows:
SSH
Windmill
Moroccan Night Clubs
Cherry Pickers
Mountain Climbers
Imperial Walkers
Merkins

The Thang

The PAX proceeded to the bottom of the hill at the entrance to the schools, partnered up and began a little round of Dora 1,2,3. Partners traded off on running up and down the hill while the other performed the Dora, consisting of 100 Merkins, 200 LBC’s and 300 Squats.

From there, the PAX moseyed back up the hill, grabbed some wall for multiple rounds of preachers chair complete with arm raises and overhead claps.

Sensing there was more living to do, the PAX moved to the back parking lot where cones awaited for a bit of 4 corners. PAX were broken into 4 groups and instructed to perform 3 laps around the cones, performing 10 reps of the identified exercise at each cone. The exercises:
Flying Squirrels (this is a moderate so no Burpees)
Flutter Kicks
Carolina Dry Docks
BOXCUTTERS
One more round was performed for giggles.

All ended with a round of Mary, with nearly half the PAX having the opportunity to lead an exercise. Back to COT.

With the word of the month being FREEDOM, the discussion turned to what that meant to each of us. The common theme iterated by the group centered on the freedoms we have as a country, as a people, to worship where and how we want and most frequently, the choices we have the freedom to make. Choices that have positive outcomes, such as the choice these HIM made to come out and get better, and choices that have consequences which everyone of us has experienced in this life.

We prayed for families, those traveling, those with job loss, and those struggling to live lives based on choices that the Sky Q would be proud of us making.

Thanks to Hasselhoff for allowing me to lead this group. I remain thankful and humbled.

V/R, M*A*S*H

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Farewell to Fred Astaire or Goodbye Ballroom

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17 gathered to bid farewell to the Ballroom with visits to classic site areas and two games of frogger.  (Written on iPad at 23,000 feet)

 

The thang

 

warm up – no clear recall on what that was

Mosey to Founders parking lot. With partner do two sets of squats and crunches whilst partner runs around building

Mosey to Publix while engaging frogger   50 calf raises and 15 merkins

Mosey to coupon pile with stop for bear crawls and merkins on the very moist grass

With partner and coupon complete curls, presses, one armed rows, and triceps extensions while partner runs up and down hill

Mosey back to warehouse wall while playing frogger across Gold Hill road

With partner wall sits while partner scales two,retaining walls – 2x

Return to COT via retaining walls with finish of 25 SSH

Moleskin:

Freedom means being able to,choose but also requires the acceptance of consequences

 

 

 

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What If

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What an amazing day to be in the gloom! 19 Pax exercised their freedom by choosing to post and get better over the fart sack. My man Flacco blessed us with his presence. Seeing him gave me flashbacks of posting at WEP 4 years ago.

The Thang

Mosey to the Postal Route Office’s parking lot:

Warm-Up: Stretches, SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (15x), CDDs (15x), Moroccan Night Clubs/Overhead Claps (15x)

Mosey to Founders Federal Credit Union’s parking Lot:

One partner runs around the islands in the parking lot. The other does exercises then alternate until the team of two has done: Merkins (100x), LBCS (300x), Donkey Kicks (50x)

Mosey to Publix’s parking lot:

Partner up. Wheel Barrells to each side of the parking lot (2x), 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), Burpees (10x)

Moleskin:

You have the freedom to choose how you react to tough situations. Our faith will be tested and how we respond helps to define us.

We often think of the “what ifs” when we are tested. Those “what ifs” tend to take us on a downward spiral of negativity.

We can also respond to tough situations with an optimistic mindset of “God Is.” After all, doesn’t He provide your needs? The answer is undoubtedly “Yes!” You could not have made it out of tough situations in the past without His grace and mercy.

Stop thinking about the “What Ifs” and understand that “God Is.” God is stronger and powerful than your challenges.

Be encouraged and know that “God Is.”

Peace,

Deacon

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