WARMUP: all Exercises IC: SSH, IW, Squats, LBCs, MNCs- Flying Squirrels between each set
THE THANG: Yog to guardrail on the side of Lowes, 10 Derkins, 15 Dips, 20 step ups. Rinse & Repeat. Then mosey to one corner of Lowe’s & partner up. Partner 1 runs clockwise around the building, Partner 2 run counter clockwise. Meet in the middle for 5 partner Merkins. Run back to startex and do 5 partner Big boys (locking feet together). 3 rounds
MARY: 5 minutes of Broga led by Change Order
ANNOUNCEMENTS: Shovel Flag handoff, Weezer to Peach Stand. Inspired words from both of these High Impact Men.
COT: Find Some Joy in life and share it with others. May it come back to you tenfold.
Short Sale out.
We converged on 6/10 to with a special weinke designed by the PAX of F3 Nairobi (but “may” have been augmented by Poppins…)
Weinke
Warm up
Various, but highlight was 150 SSH in sets of 50. #CrowdPleaser
Groups of 5
Indian Run
5 burpees by the guys at the back
Dora on the football practice field
50 burpees – bear crawl
200 merkins – bear crawl
200 squats – lunge walk
300 4-count mountain climbers – frog leap a partner
Lots of bat flipping on the 4-count of the mountain climbers and the frog leaping
The guys in Kenya average a 5 mile transit to and from the AO, so a group of PAX dutifully pre-ran and post-ran 5 miles after the beatdown. YHC took a bit of flack, because it was me that spitballed that idea and then did not pre or post run. I did bring my 2.0 to the workout to try to cover the fact that I wouldn’t be running extra, but to no avail. Badlands 100% called me out.
The plan was to raise $$ to purchase a vehicle for transportation of Nairobi PAX to workouts, supporting efforts to assist in community and coordinating donations etc. The need is tremendous and our financial support is magnified in Kenya.
As of this backblast, we raised $2620. I have no idea when you’re reading this, but you could possibly still contribute and Poppins may still have T-Shirts in the back of his vehicle: https://www.gofundme.com/f/help-our-kenyan-f3-brothers?member=26869695&sharetype=teams
Announcements:
Q-School Wednesday 6/14 at Bushwood
The Fort Retreat 8/11-8/13 (Register now!)
https://criout.regfox.com/f3-him-camp
Safari (F3 Nairobi Nantan) facetimed in at the end to offer up a prayer closing out COT.
This backblast respectfully submitted by Band Camp
Has Covid frozen your faith Journey as Churches have closed their doors? Or maybe Covid has you asking bigger question of God and you would like to be in a community of Men to discover the answers. Are you interested in growing in your faith walk? Discovering a path toward an Intimate, Abiding relationship with Christ through a small group study.
Maybe you have been in the church for your entire life, the last 10 years or you are just now opening your mind to this idea of a higher power… a “Sky Q”. Regardless of where you are in your faith walk we all have room to grow and mature in our relationship with Christ.
We are all on a faith journey and some of us are more or less equipped to take our faith deeper. If you have a gap in any of these areas then I have a challenge for you.
Do you feel that you have created a solid foundation of knowing who God is and his desire to be a part of your life?
Are you in a group that is consistently seeking to grow in a relationship with God?
Do you feel that you have an adequate tool kit to help you grow deeper in your faith?
In September, we will be launching into a Journey to build from the ground up a knowledge of who God is and to start to learn how to have an intimate, abiding relationship with him. Please reach out to any of the Journey alumni to learn more and to get connected.
Here’s a more legible list of what we did:
Mosey in a circle to catch Renaissance
– SSH – used to count the PAX present….
– IW x a few
– HW x the same amount
– Peter Parker until dissent
– Down Dog – Up Dog
– Shoulder Tap until dissent
Mosey to basketball court
– Toy Solders a sufficient distance to garner griping about this being a “Moderate” workout
– Butt Kickers
– Side Shuffles
Mosey down the hill
Split into 3 groups to do a Leg-O-Rama (one PAX does the reps, other PAX hold the pose until all have completed the reps)
– Squats
– Calf Raises
– Monkey Humpers
– 5 reps
– Run up the hill do 10 reps of each
– Run down do 15 reps of each
Mosey to Basketball court
– some burpees in cadence
– a round of Howling Monkeys to 10
Mosey back
– did some step ups when YHC found a plethora of benches
COT
NMM:
How often do we let the inertia of what we are or have been prevent us from realizing our potential?
Thanks to Manziel for the opportunity to lead
Band Camp dismissed.
WOW!!! 26 for the Ballroom. 25 BCers and 1 IR’d walker.
Workout – Blast from the Past.
As if last week’s focus on 70 TV themes wasn’t enough, YHC went in for a return to the early exercon with BLIMPS.
The workout –
Brief warm up of 20 SSH, 10 Windmills and a run around the school to the far side and the “wall.” At said wall, the PAX executed a round of wall sits whilst the PAX from each end executed two burpess and we worked our way inward. Followed by BTW.
Afterwards we ran to the field with one lap around the track and divided into four teams at the goal line. For the remainder of our time here we did four rounds, maybe five, of BLIMPS. Every 10 yards the pax moved themselves by running, bear crawling, broad jumping and duck walking after the BLIMP was finished the pax ran to the opposite end zone. What are BLIMPS?
Burpees 5
Lunges 20
Imperial Walkers 15
Merkins 20
Plankjack 25
Squats 30
What was the moleskin? There wasn’t one . . . YHC was so taken by the 26 pax at at AO he couldn’t think. However, if there is one it should be this – men, savor every moment with you children if you have them. Do not complain. It is amazing and the time is so short when they are little that you cannot comprehend it until they are older. SAVOR IT!!
Drove the site to make sure I located all the stair that I saw on google earth. We are fortunate to have several churches near the AO. There are 5 set of steps.
Showed up to find at least 7 Pax waiting in the parking lot. Soon as 5:15 hit gave disclaimer and we started to mosey to high Knees, to regular, to butt kickers, to regular. Circle up to warm up with
Imperial Walkers, Moroccan nightclubs, slow Moroccan Nightclubs, Windmills slow and fast.
Mosey near First Baptist to utilize that beautiful stair case leading to there
All exercise are done in cadence
Squats
Run to steps bear crawl up steps and crawl bear down
Over head claps
Run to steps bear crawl up steps and crawl bear down
LBC’s
Run to steps bear crawl up steps and crawl bear down
Mosey to another set of steps
Lunges
Run up one side of the steps and back down
Plank step up on curb
Run up one side of the steps and back down
Big boy sit ups
Run up one side of the steps and back down
Took a min to rest and talk about Growth. We are constantly growing in our spiritual life, home life, work life
Run to Fort Mill church of GOD
Calf raises
Cross the street to lunge walk the steps up and reverse lunge walk down
Plank shoulder taps
Cross the street to lunge walk the steps up and reverse lunge walk down
Freddy mercury’s
Cross the street to lunge walk the steps up and reverse lunge walk down
We had to watch the last rail it was not attached well
Same parking lot
Foot taps on the curb
Run up another set of steps and back down.
Carolina dry docks
Run up another set of steps and back down.
American Hammers
Run up another set of steps and back down.
Took a min to rest and ask about Growth in the lives, where they need growth.
As we ran up and down the steps I noticed some nice new picnic tables that where perfect for dips so we did a round of dips
With time still looking good and thanks to a Barry Manilow- Anchor man Q that I attend at this AO in the past, we did a snake run up and down steps on Fort Mill church of GOD. 10 times.
Time to mosey back to COT up another set of steps with a pit stop at First Baptist as asked Barry Manilow to lead us in makhtar n’diayes.
Circled up for announcement and prayers.
What a great way to start your morning with 20 other Pax. Always grateful to be able to lead.
10 reps each of Hilly Billy Walker and Imperial Walker. 15 SSH
Workout:
40’s: 40 reps of Merkins, LBC’s, Flutters, Carolina Dry Docks, and Squats then run (under awning cover is necessary) to FMES doors and back then do 35 of each exercise then run then drop 5 reps and so on. Called an audible at about 10 reps and finished togetherish. Mosey to benches for dips, calf raises and wall sits X2. Bear Crawl down the sidewalk then complete a Jack Mary Webb (A Jack Web with a 10 count ab exercise between Jack and Webb)…1 b or 2bb’s?
COT: Announcements of Joe Davis, In Flight February, Journey Bible Study, and Yeti. Do an event per month and get involved. Prayers for family and family relationships and softening of PAX hearts towards family, Vivian (Twister coworker), Murray (best friends father) for cancer, and Gwen a coworker. Gwen, a BTMS custodian, lost her grandson. A gofundme has been established to pay for the services.
You know how I roll…there will always be music! 17 guys came to The Hive to jam with me. 90’s Alternative all the way! I pulled up at 5:10 and saw 3 cars in the parking lot, told my co-pilot Dangerfield that we had at least 6 guys working out this morning and was excited about that number. By the time I finished setting up my circuit, 6 more cars had driven in to the Fort Mill High Schools parking lot. At 5:15, I was talking to 16 HIM about how important it is to modify if something I suggest/do sounds crazy. We moseyed with our bells over to my setup where we immediately got into some…
Warmup
25 SSH
15 Hillbilly Walkers
15 Merkins
1 Round of Name Shoutouts while we Planked (I always like to know who I’m working out with in the dark!)
1 Lap around the the parking lot ending back at the bells for…
The Thang
I had 10 parking spaces setup with cards calling out an exercise. We doubled up in most of these spaces and did AMRAP for 1 minute in each space. The exercises were:
Big Boy Swings (regular swings with a 40-50lb bell)
Plank Pull Thrus
Slam Ball (this seemed to be liked and most said they had never used a slam ball. Holler if you Q a gear workout and would like to borrow it.)
Half Kneeling Cleans
Half Kneeling Shoulder Presses
Man Makers
Lunge Pass Thrus
Tall Kneeling Curls
Big Boy Situps – Partner Bell Pass
After we each hit every space we took another lap around the lot. When we arrived back at the bells we flipped over the notecards to find a few new exercises on the backside and completed Round 2. Those exercises were:
Big Boy Swings
Slam Ball
Jump Rope
Turkish Getups
Calf Raises w/ Bell
Half Kneeling Halos
Box Cutters with Press
American Hammers
Goblet Squats
Big Boy Situps – Partner Bell Pass
After Round 2 we took another lap around the lot. Total running was about .75 miles. We finished with a set of SSH, 1 for each Pax, and then moseyed back to cars for COT.
Announcements:
Yeti
Joe Davis Run
Sweet Tooth Run
Prayers & Praises:
YHC is officially down 30lbs since joining F3 – Thank you Brothers!
An F3 brother helped his son enter rehab – praise for his son’s open heart and ears, prayers for strength to finish
Drug epidemic in York County
Health – Flu is still spreading like crazy
I always ask our Lord to open our eyes and hearts to help us see what he puts in front of us. We are given opportunities everyday to be HIS hands and feet. Do we see those opportunities?
Thank you to Band Camp for the opportunity to Q at The Hive. It will forever be my pleasure.
18 at Footloose on a cool morning.
Welcome, intro, disclaimer, lets go
Mosey down the hill to the lot across from FM Church of God
Dynamic warm up back and forth across the lot, exercise 1/2 way, jog it out to the other end; butt kickers, high knees, toy soldiers, squat walkers, windmill walkers, soccer knees out, backwards run, powerskip, bear crawl, crawl bear, 50%, 50%, 75%, 75%, 100%, 100%
Jonah Hill (3 broad jumps, 3 merkins, 7 times)
Suicides across the lot, LSSx10x3, CDDx10x2, BB situpsx10x1
Suicides across the lot, Imp Walkerx10x3, Merkinsx10x2, LBCsx20x1
Circle up for the GREATEST HITS
Mahktar N’Diayes x 10
Matt Foley (1 x animated squat, 4 x Dying Cockroach, 2-8, 3-12)
Travoltas x 10
Monkey Humpers x 10
Shoulder Taps x 10
OH Claps x 49
Split the group, 1/2 snake the church stairs, 1/2 do the exercise, flip flop x 3
inchworm merkin squat jumps (that’s one thing)
merkin clock
bombjacks
Mosey back to First Baptist lot, Dynamic cool down, squat walkers, soccer knees out
Final exercise: SSH x 10
About 18 men awoke to a nice dark morning before the roosters crowed. It was for more than just for kicks, it was because they are courageous to take on the challenge that was before them. Here’s what went down
Warmup: Moroccan Night Club, Wind Mills, some funky Imperial Walkers, Low slow squat. Let’s mosey
What’s Up: A Dora Set – 100 Merkins, 100 Squats, 100 Flutters, 100 CDD, and helped finish off the teams that needed some bold encouragement. Small Mosey around the parking lot to hear words of encouragement from Joshua 1:9. Wall Sits, with individual counts down the line, and yes, we did wall sits again. Don’t be alarmed because two times a charm. Time to Mosey again. Left and then Right curb merkins followed by a friendly squat walk up the steps.
Wrap Up: More merkins, Mtn Climbers, Parker Peter, Peter Parker, Moraccan night club.
Fun was had by all and we even had some runners join in at the end. GREAT way to start a morning.
