Tag: Gilmore

Countdown from 50 + Bear Crawls

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WARMUP:
Run behind strip mall to parking lot next to Indian restaurant.
– SSH
– Imperial Walkers
– Windmills
– Peter Parkers
– Shoulder Taps
– Flutters
– little bit of stretching

THE THANG:
Run behind Lowes for exercise reps counting down from 50. Between each exercise, pax ran to opposite side of the back of Lowes, bear crawling for a small section of the run.

Start on west side: 50 Merkins
Run (with short bear crawl) to east side – 45 squats
Run (with short bear crawl) back to west side – 40 LBCs
East side – 35 CCDs
West side – 30 Lunges
East side – 25 big boy sit-ups
West side – 20 wide-arm merkins
East side – 15 bomb jacks
West side – 10 American Hammers
East side – 5 burpees

Run back to west side for a round of Guantanamo Bay.

Head back to COT for quick Mary.

MARY:
– Flutters
– Chopsticks

Great work, men!

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Minimal complaining kinda

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WARMUP: mosey to Lowe’s for SSH, IW, HW, Peach Pickers, Baby Arm Circles
THE THANG: AMRAP
45 seconds of PAIN
Merkins, Big Boys, Squats, Dips
Run
Hand Release, LBC’s, Lunges, Carolina Dry Docks
Run
Wide Arm Merkins, Flutters, Bobby Hurleys, Arm Lifts
Run
Rinse and Repeat
MARY: a couple abs and Trucker finishing with the TREE. (Just stand there waiting for 6). LOL
Praises and Prayers were shared and delivered and sent to the
Thanks PEACH. Your a hell of a site Q

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The Stairs at Footloose

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18 PAX gathered on a sub-30 morning in The Fort. After some griping about how “moderate” YHC would make this, it was 5:15 and a disclaimer was spoken. We snaked around the main entrance to FBC and then went down to snake around the COG….as a bonus we also hit the big stairs leading to their fellowship center.

This is a moderate AO; YHC kept all counts to 10….except for when Spitz got me laughing and I went to 11 once….something about Christian Yoga with Senior Ladies…..hard to recall. Here’s a brief synopsis of what we did for the warm-up and subsequent leg sequence:

We headed back to the long FBC parking lot for some wind sprints. 50% (that’s an F in school), 75% (just a C), and 93% (cause at least you know your A would transfer if you needed it). In between sprints we, did a yoga series or a leg series. One time (at band camp), I went off books and did some derkins and dips against a retaining wall.

Yoga series got more grumbling. Basic outline was:

Updog–>Downdog—>R Leg high–>bent knee–>R foot between hands–>warrior 1–>warrior 2–>extended side angle–>half moon–>warrior 2–>chaturanga (चतुरङ्ग) and repeat on other side

We walked through it a little modified to keep everyone together….lots of impressive half moons in the PAX today (take that however you like).

A little more wind sprinting and the leg series. To keep the moderate approach, but still push….we went to a 10-count frequently, but the next exercise was just a repeat. Similar to how YHC put a lot of SSH into the warmup.

COT
Prayers – the impermanence of life, illness, managing our aging and the aging of our parents

NMM:

My word of the year, INPUT, comes from jazz writer, Ted Gioia:

I think the most important skill anyone can develop is time management skills. How you use your day. But there is one principle I want to stress because this is very important to me. When people ask me for advice — and once again, this cuts across all fields — but this is the advice I give:

In your life, you will be evaluated on your output. Your boss will evaluate you on your output. If you’re a writer like me, the audience will evaluate you on your output.

But your input is just as important. If you don’t have good input, you cannot maintain good output.

The problem is no one manages your input. The boss never cares about your input. The boss doesn’t care about what books you read. Your boss doesn’t ask you what newspapers you read. The boss doesn’t ask you what movies you saw or what TV shows or what ideas you consume.

But I know for a fact I could not do what I do if I was not zealous in managing high-quality inputs into my mind every day of my life. That’s why I spend maybe two hours a day writing. I’m a writer. I spend two hours a day writing, but I spend three to four hours a day reading and two to three hours a day listening to music.

People think that that’s creating a problem in my schedule, but in fact, I say, “No, no, this is the reason why I’m able to do this. Because I have constant good-quality input.” That is the only reason why I can maintain the output.

Think about where you want to be better and then just take one step in that direction. If another step doesn’t come until tomorrow, it’s still progress. Always an honor to lead.

-Band Camp dismissed

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Slowly we Burn

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11 plus 2 runners at Slowburn. A bit light eh? Too cold? or you just too fit already? Whatever, you only get me every so often …. if you weren’t there, you missed it.

Welcome, Intro, Disclaimer, Mosey

Warm up; 15x OH Clap, 14x Windmill, 13x LBCs IC, 12x Morrocan NC, 12x LSS, 11x Hello Dolly, 10x CDD, 10x Imperial Walker, 10x Freddie M, 10x Scorpion DD (this is the first time AM tried to Q jack), 10x Hillbilly Walker, 10x Dying Cockroach

Mosey, 4 corners; 20x Mt Climber, 2 burpees in the middle, 20x LBCs IC, 2 burpees, 10x Squat Jumps, 2 burpees, 15x Flutter IC, 2 burpees (this is the second place AM tried to Q jack)

Mosey to the back of Lowes 10x3x Calf Raise, 10x Dips, 10x incline merkins

Mosey around Lowes and back out the other side for the Greatest Hits
10x Mahktar N’Diayes
1-4,2-8,3-12 Matt Foley
10x Travolta
5x Richard Simmons (on request from Wide Right)
10x Monkey Humper
10x Shoulder Taps
49x OH Claps IC

Mosey, 4 corners; 10x HR Merkins, 2 burpees, 10x BB situps, 2 burpees, 10x bombjacks, 2 burpees, 10x2x Scorpion DD

Circle up, cool off; 15x Morrocan NC, 15x LBCs, 10x OH Claps, 10x Freddie, 10x Air Press, 10x Rosalita, 10x LSS, and finally 10x SSH

Than you Hootie for the opportunity to lead

Looks like we made it,

Barry Manilow

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5077 steps

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11 for a moderate… plus …

 

Felt like we needed to run a bit …

Stretched it out, then set up the beatdown with a stroll around the back of FM Middle, where the letters for the AO were strung out under light poles that went forever..

At each letter, do the exercise, then there was a nice long stroll in between around the pickup area.. to the next letter.. each letter had two rounds ..

T – 25 SSH, 25 SSH

H – 20 Merkins, 20 CDD

E – 25 LBC, 7 Burpees

Y – 15 Windmill, 30 Plank Jack

A – 15 Flutters

R – 20 Shoulder tap, 20 Lunges

D – 20 MNC, 20 Imp Walker

Dr J and Major Pain brought a basketball, so to wrap, we shot it out for a burpee challenge.

 

Spoke briefly about Encouragement. I mentioned Strawberry as someone who I believe has been encouraged by the PAX he has met at some very hard posts in the few weeks he’s been with us. Seeing him come back again and again gives me encouragement that F3 is having an impact. 

Props to the Pax for putting up with me.

Gilmore’s fancy watch said we took 5077 steps.

Prayers for the family of Gilmore’s friend Stephanie. Magnum attending a funeral of a fallen servant, F3 Popper, who we hope to see soon and Deacon’s dad Wayne.

 

Aye — 

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Live in the Present and Feel the Slow Burn

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Got Labor Day 2018 weekend off on the right foot with a strong group of 23 pax. Awoke to a thick, humid late summer morning and Q-drenaline got YHC to the AO early. Erected a shovel flag as I know that my friend the Site Q,  Smithers, is on IR. Heal up brother. We’ve got this one covered.

Had put out a blast into the Twitterverse that this would not be so moderate. Once Hootie rolled in with his usual 1 minute to spare, the Disclaiming began. With such a large group and many newer faces, the full-on disclaimer was explained. Then:

Mosey in front of Empire Pizza with High Knees, Butt Kicking and Toy Soldiers.

COP:

  • Seal Jacks * 25
  • 5 Burpees
  • Moroccan Night Clubs * 15
  • 4 Burpees
  • Merkins * 10
  • 3 Burpees
  • Squats * 15
  • 2 Burpees
  • Wide Arm Merkins * 10
  • 1 Burpee
  • Windmills * 15
  • Squats * 25

MOSEY back to the rear entrance to Chick Fil A for the:

THANG:

LADDER -RUN BACKWARDS UP THE HILL, 7s, MERKINS AT TOP, BOMBJACKS AT BOTTOM. 10 Counts by destiny. ROUND 2-SQUATS AT TOP, LBCs AT BOTTOM. It’s not easy to find an incline near this AO, but the running backwards up the driveway presented enough resistance. Real crowdpleaser.

THOUGHT ON PRESENCE: WHAT DISTRACTS YOU FROM BEING PRESENT? THE PAST OR THE FUTURE?

MOSEY to side of Persis Restaurant and grab some wall. People’s Chair for 3 10 counts. BTTW for a 10 count.

To the grass circle in front of Persis for  AMERICAN HAMMERS and my personal favorite, JACK WEBB.

THOUGHT ON PRESENCE: HENRY FORD SAID ”HISTORY IS MORE OR LESS BUNK. IT’S TRADITION. WE DON’T WANT TRADITION. WE WANT TO LIVE IN THE PRESENT AND THE ONLY HISTORY THAT’S WORTH A TINKER’S DAMN IS THE HISTORY WE MAKE TODAY”.  Loved this quote.

Mosey to COT. Announcements- Q School @Golden Corral in September, The Fort 6th Anniversary Invergence, September of 1000 Burpees. Prayers for our schools, Praise for Beacon for organizing The Fort Prays for FMSD.

Always a pleasure to lead and fun to meet some of the newer guys. Great interaction between some vets and newbies today. Of course, Twister’s constant stream of mumbl and chatter always keeps things lively. Thanks to Smithers for the nod.

Short Sale signing out.

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The Encore at Slowburn

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What is the Al Girdle reference? Maybe I heard it wrong, my hearing is a bit sketch (metal shows). I googled the heck out of it, and crickets … someone help a brother out next time I see you.

Lets get to it, 2 days, 2 what I hoped were moderish/noterate work outs, but it’s possible that my 100% is 50% from Gilmore-esque PAX. Either way, it was keep’em moving and mix up the exercises, I guess I’ll just keep doing it until there are no invites.

The Thang,

Mosey to the far side of Lowes, circle up, OH Claps x 15, LBCs x 15, Windmill x 10, 2 burpees OYO, Mor NC x 15, Shoulder Tap x 15, Weed Puller x 10, 2 burpees OYO, Dying Cockroach x 15, LSS x 15, Travolta x 10, 2 burpees OYO

Mosey to the other side of Lowes, circle up, CDD x 15, Richard Simmons x 10, Arm high 1/2 situps x 10, 2 burpees OYO, Scorpion DD x 12, Imperial Walker x 12, Flutter x 10, 2 burpees OYO, Mahktar N’Diayes x 10, Hillbilly Walker x 10, Heels to Heaven x 10, 2 burpees OYO

Mosey to the lot in front of Empire Pizza, 4 stop suicides, 10 reps at each stop
Scorpion DD
Scorpion DD, LBCs
Scorpion DD, LBCs, Donkey Kicks
Scorpion DD, LBCs, Donkey Kicks, Bombjacks

Line up and move from one end of the lot to the other side: Karaoke L, Karaoke R, High Knees, Butt Kickers, Moset, 50% run, 75% run, 100% run

Another round of suicides, 4 stops, 10 reps at each stop
CDD
CDD, BB Situps
CDD, BB Situps, Mahktar N’Diayes
CDD, BB Situps, Mahktar N’Diayes, Burpees

Circle up: Dog Petter x 10, Jump Squats x 10, Freddie Mercury x 10, OH Claps x 21, 3 burpees OYO, Rosalita x 10, 3 burpees OYO, Monkey Humpers x 10, Hand Release Merkins x 10 OYO, Flap Jacks x 10, Back to COT.

Looks like we made it,

Barry Manilow

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Footloose, Dog Petters and Gilmore

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A nice cool morning at Footloose … and we launch … then a wave of cars … thanks for joining us

Mosey around the lot to let the late arrivals join the group, out the entrance and up to the lot across from the FD. Circle up. Windmill x 10, LSS x 10, Carolina DD x 10, 2 burpees OYO, Mor NC x 15, Shoulder tap x 10, Imperial walker x 10, 2 burpees OYO, OH Claps x 26, Plank jack x 10, Hillbilly walker x 10, 2 burpees OYO.

Line up for Karaoke L, Karaoke R, Power skip and burpee broad jump x 10, back and forth across the lot.

Mosey to the furniture lot on the corner downtown, plank for the 6, Makhtar N’Diayes x 10, Dog petters x 10, LBCs x 10. Line up on the wall, wall sit, 2 x burpee wave from both ends.

Mosey to the PD lot around the corner, plank for the 6, OH Clap x 21, LBCs x 10, LSS x 10.

Mosey past the start, down the hill and to the corner lot, line up, 2 lines bear crawl, 2 lines lunge walk, walk it off 2 lines, R & R all the way to the end.

Mosey across the street, divide into 4 groups, group 1, run the spiral stairs, group 2, partner plank claps, group 3 run tall stairs and back, group 4, Scorpion DD. All groups rotate through until all 4 are done.

Mosey back to the grass by First Baptist sign, Calf raises 3×10 OYO, Mahktar N’Diayes x 10, Kneetar N’Diayes x 10, Jack Webb up to 5×20, ants, ants, ants

COT

Looks like we made it,

Barry Manilow

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Moderate? Is that french for ‘burpee’?

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With no inspiration hitting me at home, YHC decided to show up and see what the AO would speak to me today.  It was angry and made us do stupid things.

Mosey, warm up with burpee countdown between exercises.

Mosey down the hill to the playground at the elementary school where we counted off into groups and did round robins of swing crunches, LBC’s and mountain climbers twice.

Then over to the wall for some relaxing wall sits and a couple bttw.

Who doesn’t love running in circles?  Partnered up and while partner ran lap, 2nd Pax did LBC’s, WAM’s and CDD’s – flap jack at each lap.

Back over to the middle school hill for 10 bomb jacks, run up the long windy hill and 10 more at the top.

Fairly gassed at this point I heard the words ‘Jack Webb’ in the wind so we did that too.

Mosey for a close of Mary and COT.

As always, an honor to lead the men of F3.  Thanks for being there.

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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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