Tour Around the Ballroom

Advised we are taking the Tour of the Ballroom AO #2 and AO #3

Warm up

We moseyed to the front of the School and circled up

In cadence

Imperial walkers 20

Wind Mills 15

Moroccan Night clubs 30

Imperial Walkers 20

Moroccan Night Clubs 30

LBC’S 40

 

Mosey to the front Elementary School

Found a hill and Stairs

3 times we bear crawled up the hill and ran down the steps

3 times we ran up the steps and crawl bear down

The significance some times it feels like we are doing everything we can to get ahead in life even crawling forward then things get better and it easy to move forward in life like going down the steps.

Some times we move forward with ease like climbing the steps then we hit a bump in the road and we find ourselves going 3-4-5 steps backwards hence the crawl bear down the hill.

 

YHC discussed April Theme – Be Still

This day and age it a go-go life style we do not take time to just be still and enjoy the small things in life the woods around us, the breeze, the rain or just spending time with God.

 

We moved across from the hill to driveway and to the grassy area

Done in cadence

Plank shoulder taps 15 count

Plank Jack’s 15 count

Mahktar N’ Diayes, 10 count

Plank 20 count

We did find out cars come flying through the parking lot so make sure you are always aware of your surroundings.

 

Moseyed to the back of the school where the basketball court is.

Done in cadence

Lt. Get ups 10

Squats 30

Calf Raises 20 regular, then toes out and finally toes in

Monkey Humpers 25

 

Mosey to the side of the middle school

Imperial walker

 

Mosey to the middle school football field under the covered shelter

 

Done in cadence

Merkins 20

Carolina dry Docks 15

Had Release Merkins 15

 

Mosey to the side parking lot next to the football field

Done in cadence

Lbc 50

Dying coach 20

Captain thor’s 10

big boy sit-ups 15

had to cut it short due to the time. Mosey to COT

 

Great Push from the PAX. As always I appreciate the opportunity.

 

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Stairway to Heaven.

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.

 

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1st Quarter Check-in at Footloose – Are You Accelerating or Going Backwards?

When a glorious morning of 51 degrees dawned on The Fort, I figured that there may be a decent size crowd at Footloose. The Pax did not disappoint. Put out some hype in the Twitterverse along with my man, Beacon, and, lo & behold -19 pax showed up hungry for some action!

Disclaimer in full was recited (although I forgot to ask if there were any new guys) and off we went.

Dynamic warm-up-we Butt-kicked and High Kneed our way to the back of FM 1st Baptist.

COP (all IC):

  • Seal Jacks
  • SSH
  • HILLBILLY WALKER
  • Merkins
  • Plank Stretch – Right Arm High
  • Windmills
  • Crab Cakes – real Crowd Pleaser, drew lots of moans
  • MOROCCAN NIGHTCLUBS

MOSEY down the stairs & across to the Family Life Center. Time for:

1st QUARTER CHECK-UP- How is your word of the year going? Family Goals? Personal goals? I shared that my word for 2019 is Resiliency. And my resiliency has been tested many times in this 1st Quarter. Be it personal health struggles, family health struggles, career challenges and just staying healthy enough to do my first P200. Need to give credit to our man CSpan who is always good at reminding us to take stock of the Man In The Mirror and get on track.

Line up along one end of the parking lot- Bear Crawl to 5th parking space, run to the other side. Lunge walk to 5th spot, run to the other side. Next, 75% to 5th spot, 100 % rest of the way. Repeat

Partner up: 10 Partner Giddy-ups each arm, 10 partner derkins, 10 partner-assisted sit ups

Stay with Partner for B.O.M.B.S. – 50 Bobby Hurleys, 100 Overhead claps, 150 Mercuries (Freddy), 200 Bombjacks, 250 Squats – other partner runs over stairs & back. Now, with legs smoked, time for another 1st QUARTER CHECK-UP – We are all leaders in some way – Who has gone to a Q Source meeting? If we aren’t accelerating as leaders, we are going backwards. Left the Pax with one of my favorite sayings around F3 – “Day One OR One Day? It’s up to you. Are you committing to forming a positive habit or leaving that to another day?

Mosey back to the grassy circle in front of FM 1st Baptist for Jack Webb & American Hammers.

Time for COT. Prayers for Spark Plug’s neighbor, Charlie, reminders of Finding Kotters in 2019, FM Care Center Lawn Mowing, Prayers for health for my family.

What an awesome mixture of veteran and newer Pax. Shout out to Admiral who had his first Post just on Monday and he has posted every day since. And Happy Birthday to the master DJ, Flatty Flats. You can Q 10 times or 100 times, but it is always an honor and a humbling experience to lead such a fine group of men. Thanks Beacon for the opportunity.

Short Sale signing off.

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No Pity on the Fools at Quagmire

Jedi here, stepping in for Mr. T to get his backblast from April 1 posted…

Vinny was the scheduled Q, and even mentioned this to Mr. T Sunday morning. Much to Mr. T’s surprise, Vinny called him up late Sunday night requesting a substi-Q. This late change of plans caused for some confusion in the wee hours of Monday morning, but at 0515 Mr. T took control, gave a disclaimer (with some assistance), and off we went.

Mosey around to Sport Clips parking lot with some high knees, butt kickers, and shuffles along the way. That was the warm up. For the rest of the workout, Mr. T rolled out the dice, of which there were four. Simple rules: roll the dice, he’d announce and lead the exercise to some pre-determined number that may or may not be a multiple of 10, rinse and repeat.

Exercises:

4 – low slow squats

5 – mountain climber

6 – Freddie mercury

7 – LBC

8 – You Call It

9 – Rosalita

10 – American Hammer

11 – Peters on the wall (Peter Parkers in BTTW position, not the other possible definition)

12 – People’s Chair

13 – You Call It

14 – Crab walk/bear walk the circle

15 – Run (to a new location; we did this a few times, ending up in front of Home Depot, outside Just Fresh, in front of Tuesday Morning, and outside Casual Pint)

16 – High Knee Skip

17 – Plank hip dips (on your elbows)

18 – Side plank, arm (and leg) high, both sides

19 – You Call It

20 – Plank hands to elbows

21 – Peter Parker/Parker Peter

22 – Hello Dolly

23 – You Call It

24 – Burpees

With four dice, you can assume most of our rolls ended up in the middle numbers.

Return to COT for number-o-rama, name-o-rama, announcements-o-rama (not actually a thing), and praises and prayers.

Welcome (no longer an) FNG, The Admiral.

Mr. T would like to thank Vinny for the opportunity. It’s difficult to tell if there was sarcasm in his text saying as much.

I would like to thank Mr. T for stepping up. I know it’s been hard for him to get out and post consistently lately, but it’s always good to see him. It’s probably especially difficult to come back and Q after not Qing for a long time. I think it was safe to say he was a bit nervous, but he still took control and led the PAX through a solid beatdown for a Monday morning. It was also great to see the PAX gather together and encourage him throughout the workout.

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Light Pole Circuits & POW POW @ The Ballroom

***Cobains now for the 2 PAX that I missed.   You weren’t in the video and my memory “ain’t what is used to be”.

Weather was near perfect for a “Pearls on a String”- inspired workout.  Dropped the disclaimer, checked for FNGs and we were off.

Circle Up for 10 of each :

SSH

Squats

Windmill

Stretches:

Downward Dog  to Honeymooner  x 3

Runner’s Pose

Warrior Pose

Grass Grabber/Cherry Picker (neither of which are in the F3 exercises, so I am sure this is officially called something else)

Imperial Walker

Mosey to side of the school.

Rotate 20 dips / Wall Sit  – Rinse & Repeat

Run out to end of bridge and back

Stretching with :

Cat Pose (which cracked Spitz up, Big Time! Nice of him and Lug Nut to join us ! )

Hip Stretches

Mosey to light pole closest to Pleasant Rd. , Start exercises there and run to next light. As a PAX, 20 reps each, various PAX leading the count

Merkins

Slow Squat (although I think it was led at a fast pace)

American Hammer

Shoulder Tap

Lunge

Grave Diggers

Wide Arm Merkins

Calf Raises (Kenyan nearly counted us to 50 on this one!)

Flutters

Monkey Humpers

Overhead Claps

Moroccan Night Clubs

Turn around and head back down the string of lights

OH Claps

Monkey Humpers

Flutters

Calf Raises (Seriously, we had to call off Kenyan on this one. I think he was going to 100!!!   Pretty cool that we had a semi-BOM group on this one)

Wide Arm Merkins

Grave Diggers

Several exercises for 5 minutes of Mary and we ended with Airborne’s brutal hip circuit, led and strongly advocated for by Change Order!

 

I asked the PAX to take a look at themselves and determine where they could GROW (theme of the month), relative to one of the three F’s.  Also cautioned them (& myself) against tending to one of the F’s too much, this neglecting the other 2.

Ended in COT, with multiple praise & prayers. Thank you, Short Sale for the opportunity. Always humbled to lead such a group of strong leaders. Keep doing what you’re doing and don’t forget, GIVE IT AWAY. Someone else needs it as much – or WORSE – than you did!

 

SYITG –

Beacon

 

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Headlamps needed out of darkness comes light

 

Pulled up was amazed how many cars where already there and the pax kept rolling in. I guess my advertising worked. We had 2 kotters It was great to see MR. T and Baywatch back out

The Thing

I said the Disclaimer and we Mosey to warm
Followed by high knees to regular then to butt kickers, then regular. Last but not least toy soldiers then regular we  then circle up

Windmill 10 IC
Imperial walker 15 IC
Cherry picker 10 IC

Run the paved path at the bottom of the hill. We have never ventured into the woods in the 2 years we have been here, so what better time than now to explore this great path with a good sized hill would make a great work out for SeaLegs hmmmmmmm in the near future.

Circle up talk about how life is too short to not venture out and explore. Take control of your life be happy. YHC realized there is not enough room to do global warming as planed so I Omaha to the hill.

Mosey to the hill clock work merkins. YHC did short demo:
5 Merkins in 12 o’clock, 5 – in 3 o’clock 5 – in 6 o’clock 5 – in 9 o’clock and 5 – in 12 o’clock one more time. Run to the top of the hill for some –

– Global warming (10 merkins, 10 CCD, 10 burpees)

Mosey to the gaurd rail where I pulled out my board of  pain from behind the guard rail

Partner up

Partner 1 performs exercise till partner returns
Partner 2 runs around long median to the side walk and back.

Monkey humpers
Moroccan night clubs
Plank w/shoulder taps
Irkins
Dips
Donkey kicks
Plank jacks
Squats on your toes
Nur up the hill
American hammers
Burpees
Seal jacks

Some made it to donkey kicks a few made it to plank jacks. I felt we ran enough for the work out so we Lt Dan up hill toward COT .10 of a mile then we NUR the rest of the way COT ot .10 of a mile. I am a big fan of NURING but learned that Cha Ching can run backwards really fast.

COT
Talked more about life being to short live it to the fullest tomorrow is never promised. The reason behind this was bout 2 1/2 years ago Emma my daughter was diagnosed with leukemia. We have now come to a end with her treatment and she has surgery tomorrow to remove her port out of her chest. With that being said we found out last friday that my stepmother has stage IV lung cancer. So never take a day for granted.

Announcements:

Ruck brew, Hog & Coyote coming soon, P200
A group that has supported my family the last 2 years Hometown Heros has a Union county sheriff’s deputy running 40 miles to raise money for the kids battling cancer and other diseases this Saturday trying get some pax to join me with 5k 10k 15 mile 10 mile ect options to support him and his cause.

Prayers and praises:

Prayers for Luka, Vuvuzella son. Emma for finishing treatment up and for having port removed. For my stepmother journey with cancer. Praise for our 2 kotters that came back out.

Great work by the pax they did an awesome job and really pushed them selves. TCLAPS MEN.

https://youtu.be/ZhOkLxtOWYY

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