It was good to get out to footloose and see some familiar faces and meet some new PAX. Since Rebel was on his entertainment tour for the week so Fogerty and YHC stepped up to try to fill his shoes. Did a brief intro and disclaimer and headed out for a brief mosey down to the COG lot.
I did a quick circle back to pick up the six while Fogerty kicked off the warm-up. We started out with some SSH, IW, a few other things and then into… yep you guessed it a little broga. That’s becoming a nice little change up move for me. Upward/Downward dogs, pigeon stretches, warrior 1,2 etc.
Moved into the meat and potatoes with some 4 corners. Counted off into 4’s then went to our corner with a lunge walk between corners. They looked like this:
Round 1 10 Reps
Corner1 Squats, Calf Raises, Monkey Humpers; Corner 2 Merkins, Mtn. Climbers, Shoulder Taps Corner 3 LBCs, Flutters, American Hammers Corner 4 SSH, Imperial Walkers, Overhead Claps then back to the center for burpees
Rinse repeat with sets of 15 and toy soldiers between corners. Fogerty took the last 15 minutes for a quick DORA up the hill with some LBC’s, Squats and whatever else he was thinking. Quick mosey back to COT for 5 min of Mary.
Mole Skin – Not much was shared during the workout, but I did have some time to reflect on the way home. As I was turning off of Confederate street onto main street my impatience got the best of me and I wiped out a cross-walk sign with my truck. I pulled over like any honest PAX would have and had a brief conversation with the Fort Mill City guy who witnessed it all. We move the sign out of the way and assessed the damage to my truck (not good btw) and went on with our day.
Nobody was hurt or anyone else involved which was good. Several emotions could have come up during the ride home but the one I landed on was disappointment. In years past I probably would have threw a fit and tried to blame the City for putting the sign there. Yes, Rebel we talked about this on our run, but I sincerely am owning the fault. Had I been more patient and waited could it have been avoided? Hard to say. I’m looking at it as an opportunity to exercise control and use it as a teachable moment. As discussed in Q source sometimes a failure comes with consequences. This one is going to be a little $$$. Moving on and looking forward.
I think we had 16 PAX at slowburn at least that’s what Twister said in the video although I only counted 13. We always round up. With cooler temps and a lack of sleep it was a littler harder getting up and moving. However I didn’t lack any energy based on some of the chatter from the PAX.
Had a brief disclaimer and intro and off we went on a full sprint mosey to the bottom parking lot. Kicked things off with a little Broga to loosen up the joints. It’s always a PAX pleaser to do some stretching before jumping into the mix. We did a few cobra’s, upward/downward dogs and a my favorite pigeon stretch which is good for the buttox and hips. We moved into a few warmups with SSH, windmills, overhead claps, Moroccan night clubs, Rinse repeat a few times.
On for another mosey to the back of Lowes where we started with dirkens, dips and squats with a nice bear crawl to follow. Then I had the PAX pick 3 numbers between 1-20 for some self directed pain. Merkins, shoulder taps, squats, and calf raises. A few rounds of that with lunges and toy soldiers mixed in.
Off on another lightening speed mosey for a final wrap of four corners. 1. Merkins, LBC’s, Squats 2. CDD, calf raises, flutters 3. SSH Shoulder Taps LBC 4. Mtn. Climbers, rosalitas and Freddie Mercurys.
18 Pax posted at the Coop in full representation of 3 solid regions today (Richmond, Fort Mill and Ballantyne). The temperature dropped and it felt like spring again. Wegmans, Skate or Die, Sasquatch and Cici did a pre-run for extra credit. Double Mint put up a strong post as his downpainment before spending the day at Carowinds. T-Claps to all 18 high impact men that challenged themselves both mentally and physically today.
The Thang:
Mosey to Sugar Creek Elementary’s Bus Loop
COP: SSH (30x), IW (20x), HillBilly Walkers (15x), WM (15x), Moroccan Night Clubs (15x), Sumo Squats (15x), MC (15x), Peter Parkers (15x)
Mosey to the pull up bars: Jacobs Ladder with burpees at the bottom, pull ups at the top 8x
Mosey to Sugar Creek Elementary’s Parking Lot: Windsprints (2x)
Mosey to the wall: Wall Merkins 3x, People’s Chair 3x
Moleskin:
We are constantly feeling good and bad vibes during our journey of life. Life is filled with valleys and peaks. Like a train on parallel tracks, we continually find ourselves between the good track and the bad track. When things go well in life, we are soon challenged with a tragedy or a loss. Remain steadfast. Be aware of when you become unbalanced between pride and humility, right and wrong, etc. Remain steadfast and in balance.
It was cool morning and 11 showed up for my Q at the Abyss. I gave a brief but full disclaimer. We did a fast mosey, because they don’t always have to be slow (I picked this up from a Backblast where Duck Dynasty “Cobain’d” for a fast mosey and Maximus said that they are fine and not really intended to be slow but they have evolved into being slow). We circled up for COP in the grass because only snowflakes circle up on the clean smooth asphalt and I ain’t no Snowflake (poor grammar intended).
COP was basically a modified Worse Merkin Ever Routine (hats off to Whitesnake who caught on after we departed the workout).
30 SSH in Cadence followed by 15 Ranger Merkins in Cadence (correct Merkins) – Royale said something about liking that I do 15 instead of 10 (or at least that is what i heard).
30 Seal Jacks in Cadence followed by 15 Werkins in Cadence
15 Smurf Jacks in Cadence followed by 10 Diamond Merkins
(O’Reilly does not like my COP’s, he would prefer Windmills or something like that, but see above – I ain’t no Snowflake) Kidding……Windmills are ok to do also.
We then took a long run around the school and then regrouped at the Monkey Bars where we performed a “Nicole”
(Nicole is one of the girls of Cross-fit. Set a timer for 20 minutes. Pax will complete AMRAP (As Many Rounds As Possible) of the following: Run 400m; Pull-ups AMRAP (As Many Reps As Possible) Mix up the pull-ups, chin-ups etc. as you see fit.; Repeato until the timer sounds.)
We still had time so we then started and almost completed the “Wilt Chamberalin”
(Space cones 100 ft apart. Length of basketball court. Line up at first cone do 100 lbc’s then run to second cone do 100 squats back to first do 100 flutter kicks(each leg) then end back at second to finish off with 100 lunges(50 each leg). Nice ab and lower body routine. Named for Wilts NBA record 100 pt game.) Copyright got called out by a couple guys (O’Reilly) for bailing on the Lunges and jumping ship or “Turncoat” as O’Reilly kidded around saying should be his new F3 name. But O’Reilly did not realize that Copyright did like 500 Weighted Lunges the prior day.
I then asked if anyone wanted to say their reps and 1 Pax (Flux) stated he did like 100 Pull ups and like 6 Miles and I told him that I researched what “Nicole” averaged and he was almost as good as her. Of course I added to what ever Flux told me and tried to make him feel less of a man. I did no such research of course. Well it was approximately 12:30 and it apparently was in his head and he called BS on my research. I didn’t think it would have taken till 12:30 though.
Finished up with a COT a couple prayer request (Joie heading to Guatemala, Whitesnake has a friend in a dark place in life, and a couple others I am sorry I forgot them but I know now more than ever that the Lord heard them!!!!!!! I also had an unspoken one that is really heavy on my heart right now and engulfing my mind with fear so if you are ready this please include my M in your prayers.
Thanks Copyright for the chance to lead such a good group of men.
17 men and 1 2.0 came prepared for the workout. Lots of smiling faces, not knowing what was in store for the next hour. After the disclaimer, we jogged down to the fire station and back to the parking lot.
COP
SSHs x 20
Imperial Walkers x 15
Wind Mills x 10
Plank Stretches
Merkins x 5
Plank Jacks x 10
Peter Parker x 10
Parker Peter x 10
Next, we moseyed to the field for partner exercises called Hora(Dora’s evil cousin) 2-3-4. Similar to Dora 1-2-3 except the count for each exercise was 200, 300, 400 and the movements would be a bit more complicated that simply running back and forth.
Exercise 1: 200 Merkins
Movement: Lunges to the lightpole and run back
Exercise 2: 300 Squats
Movement: Burpee broad jumps to lightpole and back
Exercise 3: 400 LBCs
Movement: Inch worm merkins to lightpole and back
Lots of grumbling and mumble chatter. The first half was complete. The baton was passed to Maximus. Good luck everyone.
In the outfield, we circled up for two sets of exercises:
10 J-Lo’s (A generational reference was made by substituting J-Lo with Barbara Streisand. I had to google her…No compare to Jenny from the block)
10 very slow flutters
Next, we partnered up with like speed for 7’s on “the Hill”. We began with Jumping Lunges (6) at the top and Caroline Dry Docks (1) at the bottom. NUR (backwards run) back up the hill and jogged to the outfield. We lined up on the chalk line for the following exercises:
5 Staggered Merkins on each side followed by a sprint to the other end of the field.
10 Jump Squats and sprint back.
10 J-Lo’s and sprint back
End of workout, mosey to COT.
Great job by all. Uber brought his 2.0 to the workout. Likes to ski, dad is Uber. We named him Lyft. He was full of energy and smiled the whole time.
Lets just put this out there. I was HURTIN. The Murph did me in like no one’s business. Shoulders, arms, no extension. The bed was calling. Obligation as a PAX and as a site Q made my decision for me. Have to do the hard thing. Reborn has been on schedule for months and I got a call at 4:30 saying his tire had blown. No problem.
Pulling into The Coloseeum there were already a large group of men gathering waiting. With nothing prepared, I decided shared leadership was the key today.
Maximus: COP
Jekyll: 16s on the track. Carolina Dry Docks and Jumping Lunges at each corner of track. 15/1, 14/2, 13/3….1/15.
Dungaree: Wall Muscle ups, BTTW
MacGuyver: Wall sits into merkins back into Wall sits (#crowdpleaser)
Gekko: Street lights. AYG to next to pole 2, mosey to pole 3, AYG to pole 4. repeato until 10th pole
Walker: Cant remember but probably Merkins
Jekyll: Mary
all were completely smoked. Always great to have the high energy and expectation from Walker. He really drives me to be better and do better. Unwavering principled man.
We finished up and met up with Ruckers and Pathfinders.
Moseyed to somewhere in the massive school parking lot – High knees, butt-kickers, Toy Soldiers and Hip stretch thing a ma bobs.
Circled up for IW, HW, Morrocan NC, Plank/Down dog/Honeymooner, low slow squats, various stretches and slow/old-man/windmills.
Moseyed to the back toward the school where the bad ideas were repeated from yesterday – probably as a result of being a slug for sometime. We did several rounds of 7’s between the curbs, interrupted by planks Rd 1 – Mode: Bearcrawl, Peter Parkers and Parker Peters. Rd 2 – Mode: Lungewalk, Calf-raises and Squats. Rd 3 – Mode: Hop, Monkey-humpers and Bomb Jacks.
Moseyed to the back of the school for People’s chair and Donkey Webbs. After the previous bad ideas Donkey Webbs were still a bad idea. We stopped early.
Moseyed to benches on the side of the school – with several rounds of step – ups, dips, werkins and derkins. Slow-moseyed 10 ft. for a good round of Mary. We closed with somemore stretching before slow-moseyed the final 10 ft. to the COT.
COT: Prayers for families, and health issues. Praises for safe travels and M’s. Praises for work and wedding anniversaries.
The word for May is mentorship. We saw examples this morning – young men, mentored by fathers and friends holding friends accountable. Pastor Tony Evans has a quote – “We are born male, but we choose to be men”. Maxim #3 in “Mansfield’s Book of Manly Men”: is “Manly Men, build Manly men.”
Thank you Short Sale for getting me out of bed with the opportunity to Q. It is always an honor. Tater.
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.