Tag: Osgood

Footloose in Fort Mill

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Five men met in downtown Ft. Mill for a boot camp workout on a brisk South Carolina morning.  Here is what they did:

Warm up with some walking stretches:  knee to chest, ankle to waist, lunge twists, toy soldiers, and arm circles.  Mosey along Monroe White Street to Tom Hall and head towards Maint Street.

Circle up in the Kimbrell’s parking lot.  All in cadence:

SSH x 20,  windmill x 10, merkin x 7, squat x 20, mountain climber x 15/hold plank/right and left arm and leg high/hold/6″/regular/6″/regular 5 merkins, LBC x 15, IW x 15, Morrocan night club x 25 while walking along Main St.

Mosey on Main Street, take a left onto Confederate,  and assume people’s chair along the building across from the Improper Pig (take in the smell of smoked meat…)

Hold People’s chair with overhead arm claps.  Recover and then BTTW and hold until all pax did a 10 count.  Repeat this two more times.

Mosey to the side walk along Millstone Park, find a partner.

R1:  Partner 1 runs up the hill and does 10 merkins, while partner 2 does SSH’s

R2:  Partner 1 runs up the hill and does 10 bombjacks while partner 2 does squats

R3:  Partner 1 runs up the hill and does 10 burpees while partner 2 does calf raises.

R4:  Everyone together, bear crawl up the hill and do 10 merkins in cadence.

R5:  Repeat R4

Mosey to the Ft. Mill Police parking lot for ABLAB:

Freddie Merc x 15, flutter x 15, American hammer x 15, Superman x 3.

End with the body destroyer

COT

Naked Man Moleskin

It was pretty cold this morning.  When I arrived at the church, there were a handful of cars in the lot and no one was outside.   I started stretching outside and thought the guys would come out and join me, but no takers.  No one left their car until about 5:14 and I actually had to coax Uhaul out of his car so we could start the workout.

Once we got moving,  though, everyone warmed up pretty well.  We moved through town and took advantage of the buildings, lots, and green spaces available in the area.  This was my first Q at Footloose and it was fun to explore this great AO.   Welcome back, Kotter:  I had not seen Lil’E in a long time and it turns out he’s been on an extended fartsack leave.  Good to have you back, brother and let’s keep it going.  It was a pleasure to lead the group today.  T-claps to Boss Hogg who went for a solo walk this morning, but re-joined us at precisely 6:00 on the dot.   That’s impressive timing my friend.  Anchorman and Barry Manilow finished their run and met us for COT.

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Prayers for Kenyan and his family.

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Disco inferno with DJ Twister

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Twister was up to getting the group awake this am with some 70s TV trivia which is good for the respect crowd but very challenging for those of us born in the late 70s…and even an 80s in there.  Since YHC controlled the weinke but not the jams, all was good.  Disclaimer was given as the sweet melodies of 80s rock played in the background, and a brisk mosey ensued to the track.

Warmup of SSH, windmills, imperial and hillbilly walkers, merkins, low slow squats for counts ranging from 10-25 got the blood flowing.

Boss Hogg took off for loops on the track given the nursing on the shoulder while the rest of us counted off in 2 splitting into groups.  Here’s the game: name the 70s TV show tune played by DJ Twister and avoid the 5 burpee penalty.  While you’re thinking of the song, do the name of the exercise called off by Shady below with a minimum and maximum number associated (this was adjusted very quickly b/c some people watched a lot of TV growing up!)

  • 10 hand release merkins
  • 20 squats (10 min)
  • 25 CDD (10 min)
  • 30 lunges (10 min)
  • 50 plank shoulder taps (20 min)
  • 40 ski jumps (20 min)
  • 60 calve raises (30 min) – out/reg/in
  • 20 diamonds (10 min)
  • 50 SSH (25 min)
  • 25 merkins (10 min)
  • 40 mountain climbers (20 min)
  • 30 American hammers (20 min)
  • 30 plank jacks (15 min)
  • 50 LBC (25 min)

We rinse and repeated through most of the list but the minimums were removed a second time through.  With about 15 min left, we ran around the track stopping at each 100 yard corner where we did some core (for the most part).  1st corner was 50 LBC, 2nd corner was 20 big boy (and some monkey humpers for our our track walkers passing by), 3rd corner was 30 American hammers, and 4th and final was 30 flutters.

With about 5-10 min remaining, we took our last bit of time to the football field.  Lining up on the goal line, we ran back and forth from the goal line to the 10 yard, back to goal then to 20…all the way to 40 yard line.  At each 10-40 yard line, we did 1 burpee for 10 yard up to 4 burpee at 40 (so a total of 10 burpees + the running for those of you who struggle with quick math!).  Once back on the line, there was time for a 10 count along with a message about being intentional.  Be intentional with the exercise, be intentional with your kids at home and at their activities, be intentional with your wife – pay attention to them!

Once everyone caught their breath, we rinse and repeated the lines and burpees – crowd favorite!  Once said and done, we did a mosey back to COT for closing ceremonies.  All in all, great morning and great push from the PAX.  Enjoyed it as usual and thanks to Manziel for the opportunity!!

Shady

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1

Footloose – Lesson Learned

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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.

Thanks for the opportunity to Lead and share.

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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!!

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Kettlebells of Catan

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YHC is quite thankful for the opportunity to Q the Armory. I’d been avoiding bells for a while to try to up my running game and down my BMI game, and throwing a bell in the back of the car gave me that warm, familiar feeling…

Rolled into the parking lot and saw an impressive fleet of vehicles in the gloom.  Quickly dropped off my small box of goodies and joined the pax just in time to disclaim that I’m no professional.

Warm Up

Things started off with a quarter mile mosey around the parking lot. Followed by some SSH, zucchini** pickers, merkins, mountain climbers, and windmills.  Then grab the bells and head to the NE lot where my box of stuff was.

What’s In The Box?

After we paired up I pulled out the box’s contents. 4 pens (all I could find this morning) two dice from my wife’s copy of Settler’s of Catan, and 8 sheets of paper.

Math? Really…?

Stats, yeah… If you’re familiar with the distribution of a die roll of 2 six sided dice, you’ll see why rolling 2 and 12 are particularly painful, the odds are 1/36 for each, while rolling a 7 is 1/6.  Let’s look at the bell curve (more of a triangle).

This is the core game mechanic in the game Setttler’s of Catan.  Using probability along with some randomness, the game rewards people 5/6ths of the time and punishes them 1/6th of the time.  YHC thought long and hard on how to include that mechanic in our morning workout, but decided on loyalty to the beatdown. Perhaps later more will be added to that 7 roll.

Enough of that noise…

Back to the Thang, the least likely rolls were assigned the more difficult tasks, while the more probable rolls had tasks that PAX could more readily repeat. Each sheet was identical:

2. 20x man makers
3. 20x upright rows
4. 10x man makers
5. 8x each/16x both arm curls
6. 10x goblet squats
7. 15x swings
8. 20x chest press
9. 8x each plank row
10. 20x dead lift
11. 5x each Turkish get up
12. 20x man makers

YHC quickly explained that every team was to roll the dice, and the roll dictated the exercise they were to do.  The counts on the paper were per person, not per team. A team was free to divide the exercises how they saw fit. So if 20x man makers was rolled, then they could split it 20/20 or have one guy do 35 and the other 15. Bandcamp swiftly pointed out that it should be 35 and 5, and YHC with matched rapidity reminded everyone that he is not a professional.

So, having to do 20 man makers each should be relatively rare. And, yet, they were rolled 13 times by teams that recorded their pain.

Each team performed the set and could mark them down so that they could keep track of their randomized beatdowns. After each completed set, the teams would run across the parking lot (~50M) perform five big boy situps, then run back and roll again. We did this for the entire workout.

With five minutes left, and Divac rolling yet another 2, YHC called a ‘2’ for all the PAX and with 90 seconds left we carried our bells back to COT.

COT

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Prayers
YHC reminded everyone that the COT is a real trust, and that no one would be going home to talk about so and so to their M’s, and it should be considered a safe place. Went around the circle (starting with YHC) and asked each of the PAX to issue a praise or prayer, most chose praises.  My heart was warmed by the praises that were offered and we had a quick prayer before dispersing.

Always a pleasure to lead a workout.

The team’s sheets

Links to the photos in my google drive. Enjoy

https://photos.app.goo.gl/Te3AZzotv81cexq5A
https://photos.app.goo.gl/AbvHzjagrPdvNGu28
https://photos.app.goo.gl/Qxes3Wo4PaGQnKW78

** Last week Gears called this the “potato picker”. Pretty sure in the lexicon it’s “tappy taps”.  One of my goals will be to completely obscure this until it’s utterly recognizable to anyone outside fo the Fort.

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Celebrating Shield’s 49th @ Footloose

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Warmup: 49 SSH
Party: 7×7’s = 7 rounds of 7 counts of: Monkey Humpers, Incline Merkins, Peter Pointers, Merkins, LBC’s, Squats, SSH
Happy 49th Shield! pRespect!

Next we mosey’d up and down Confederate St, Indian style. We finished on the far side of Southern Sugar. There we did a wall sit while the 2 ends broke off to do 2 burpees. Another mosey later we were at Fort Mill Church of God running up and down their stairs. I like to call that the Smithers Stair-climb because the first time I did it was when Smithers was on Q. It hurt me back then so I knew it made me better. I try to incorporate it into every Footloose Q now.
Around the corner we found another set of stairs that a few of us ran up and down twice. At the top we circled up for a round or 3 of Mary. Another slow mosey got us back to C.O.T. We prayed.

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VQ at the Millstone with a Guillermo 1-2-3 Routine and the Presidential Wall of NoN-sEnSe

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The hype was huge, the turnout was moderate for Boss Hogg’s VQ at the Millstone. All 8 PAX in attendance got to enjoy the first day of cooler temperatures. 3 PAX went for a walk…2 with rucksacks and 1 with his arm in a sling. Huge T-Claps to Smithers for showing up while on the IR. The remaining 4 PAX followed the most Boss of all Hoggs on his VQ journey.

The Thang:

Mosey’d from Veteran’s Park to the parking lot across from Puckerbutt Pepper Company
• Stretched arms and legs
• 15 – Gas Pumpers (for my buddy Twister…Respect!)

Mosey’d to the St. John’s United Methodist Church parking lot
• Toy Soldiers across the parking lot – jogged back to starting side
• High Knees across the parking lot – jogged back to starting side
• Lunge Walks across the parking lot – jogged back to starting side
• Butt Kickers across the parking lot – jogged back to starting side
• Carioca across the parking lot and back in the opposite direction
• Shuffled across the parking lot and back in the opposite direction

Mosey’d to First Baptist Church of FM parking lot (home of Footloose!)
Circled up…
• 15 SSH
• 15 Windmills
• 15 Cherry Pickers
• 15 Imperial Walkers
• 15 Hillbilly Walkers

Mosey’d to FM Church of God parking lot
Next up was a Guillermo 1-2-3 routine. For those of you know don’t know (and I would be shocked if any of you didn’t already know this), Guillermo is Dora’s infant brother who does not fully grasp the concept of pairing PAX in 2’s and progressively moving from chest, to core, to legs. Guillermo likes to divide the entire population into two groups. The goal being that the exercising group works out together with focus on form, not speed. In concept, this was a great idea. Given that there were only 5 PAX participating in the Guillermo 1-2-3, one group included 3 PAX and the other included 2 PAX. The routine included:
• 100 Squats
• 200 LBCs
• 300 Overhead Claps
The group not performing exercises got to snake the stairs across the street.

Next up, was the Presidential Wall of Non-Sense! Don’t worry, there is nothing political behind this. The non-sense had to do with the exercise itself. PAX formed a line to begin the border wall. PAX were instructed to hold a tree via the Al Gore or by planking to form the wall. The HIM at beginning of the wall was instructed to run to the imaginary forest to gather more trees for the wall. Trees were knocked down via 1 burpee, 2 donkey kicks, or 3 Bobby Hurleys. Once the HIM obtained another tree from the imaginary forest, he returned to the end of the wall and held it in place via the Al Gore or by planking. The exercise continued until the wall crossed the parking lot.

Finally, with time running out, the PAX mall walked back to COT. The leader of the group dropped out of line to perform 1 burpee, 2 donkey kicks, or 3 Bobby Hurleys. Once completed, they rejoined the group at the back of the line. The process was repeated until COT was reached.

At the end of the workout, Boss Hogg was asked about his VQ experience.  He responded in the words of the great scholar Borat Sagdiyev, “Great Success!”.

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5

Millstone pivots on a dime

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YHC waited patiently in the Veteran’s Parking lot thinking this may be a party of one and Omaha over to #TheFort to join the hype train down the street.  Needless to say, 3 min before the opening bell, Boss Hogg rolls up with 1 FNG (later to be named OTG – Oscar the Grouch) and 2nd time poster Osgood.  Also an interesting fact for those reading this, YHC knows this clown car on a personal level so let’s just say things got interesting in a good way (i.e. lots of mumble chatter throughout)!

A full disclaimer was given, with heavy emphasis on “modify as needed”.  We also spent a solid minute or so on the 5 core principals.  Given that this is Millstone, we did a quick inventory on ailments so YHC could modify and adjust…which we did!

Started with a short #Slowsey down and across the street where the parking lot with the wall, with nails sticking out of it, was located.  Circled up for some warmup which consisted of:

  • SSH x50 (yes, this is still a workout and YHC adjusted for the PAX who attended)
  • Low slow squats x15
  • Overhead claps x15
  • Imperial and hillbilly walkers x15 each
  • LBC x20
  • Flutters x20
  • Stretched, stretched and stretched!
  • Stretched arms, back, shoulders, quads, hamstrings
  • Superman and pulled the rip cord

Next we ran up the short path to where the smaller walls were at for the following:

  • 20 steps ups on the wall – each leg – with 1 squat after 1 step up set
  • 10 count
  • 20 derkins or 20 lunges (each leg) – when the 20 derkins were completed, we switched over to 10 lunges to stay moving and together
  • 10 count
  • 20 flutters
  • Rinse and repeat

On our journey over to WEP, yes, we went to WEP to hang out for a Bobber VQ b/c why not and supporting VQ brothers is what we should do, YHC decided that we’d #Slowsey over but that 1/2 way through, we’d do 20 lunges walks (YHC also knew that other #HIM would be there like Backdraft, co-Q, Slash, DOAH, Esso…not listing them all so go read that backblast if you’re interested, but they had a great group!).  After another 40 yards or so, we’d do 20 walking overhead claps.  As we approached The Fort crew, they were already knee deep doing a Dora 1-2-3 with cinderblocks in the wet gross Beacon burnt hotdog infested WEP grass (if you don’t know what this is, I’d recommend getting with Gears and getting yourself on the Slacklife, 2nd F channel #CrabCakesShoutOut) we felt it would be fun to join them…because what else would we do, just watch!

Rather than bother them and disrupt their mojo with their blocks, we joined the party and partnered up for what was already in progress, minus the blocks b/c we were sure they didn’t want to share.  We were in for about 10 min before we pulled the plug but this was a planned drive by.  Squats, overhead presses, running up and down the hill…about 10 min of that along with some words of encouragement, a few “hello, what are you guys doing here”, and some high fives.

Since the Millstone crew needed to get back in the direction of COT, YHC took them to the playground for some Dora Mary (yes, that’s a thing too).  We changed partners and did the following:

  • 100 American hammers
  • 200 flutters
  • 150 LBCs (we were running low on time)
  • Partner 1 did the exercise at one end of the playground, partner 2 ran to the other side of the playground and back and picked up the count where partner 1 stopped

Mosey back to COT with a few walking 10 counts on the way back.

Name-o-rama, FNG naming (OTG if you missed that in the beginning), announcements and prayer requests.  Boss Hogg took us out in prayer.

Note to anyone reading this, this AO is very much “play by ear” all dependent upon who shows up.  Today, YHC knew the PAX (even the FNG’s) abilities and ailments very well so we adjusted to the PAX as opposed to do what YHC wants.  While the weinke stayed pretty true to plan since there were multiple exercises depending on ailments, YHC still made some minor adjustments – up and down.  Knowing when to modify is important for the PAX, but when you have IR or even new’ish PAX, or even Cotter’s, modifying as the Q for them is equally important.  We know how important F3 is for all of us and getting them to come back out for 1st F and 2nd F is what the magnet and glue is all about.

A couple more lessons learned if you’re asked to Q, want to come support this AO from a 2nd F lens, or are interested to visit from a Cotter, IR or new’ish PAX perspective:

  1. Always modify if something doesn’t feel right
  2. Where a rucksack if you’re here to support and you want to push yourself
  3. Bring a FNG or a Cotter who keeps saying “I can’t do what you guys do” – this is a great place to start
  4. As a Q, plan to change, adjust, Omaha as needed by taking an inventory of ailments at the beginning of the workout and paying attention to the PAX during
  5. This is a 2nd F heavy AO so showing them that F3 is more than a workout, that’s part fun we all get to have!!
  6. YHC is always looking for feedback or ideas, so reach out to me (good or bad!)

Shady out!

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6

For a moderate, this was kinda rough

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I’m not sure when I have Q’d that I can recall being wiped out. Today was pretty rough. Good but rough. I think it was just rough enough for Shady and Pusher to keep them interested.

 

We left ChickFilA and went toward the library, gathered in the grass of the roundabout and knocked it out for a few minutes.. the usual warmups for SSH, Imp Walkers, Windmills, SSH’s again, Merkins, etc. We had a tight circle and each took a turn of bear crawling in the wet grass.

 

We moseyed to McAlisters deli and partnered up. While partner 1 did the exercise, the other conquered the stairs up one side, strolled across the upper deck and back down the other side. A pretty decent up and down. The exercises were: Flutters, LBC’s, SSH’s, Planks, CDDocks, Grave Diggers and Freddys…

 

I talked a little about my upcoming Q at Crossroads Tuesday. We are discussing marriage. I gave some testament to the fact that F3 has really helped me grow as a husband and father, and how I have learned to spend more time taking deep breaths with the M, listening more, and less time making suggestions because I am brilliant and have all the answers.

Headed back to Chick, and discovered we hadn’t hit 2 miles in total for the morning, so Pusher led us to get in another quarter mile, which was met with some ….. umm … well, it was great !

Prayers for Amelia today! (Update at 2:00 .. operation went well…)

Assassin

 

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Iran is a country, I ran is a song from A Flock of Seagulls

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20 at Footloose as we enter the Crabcakes site Q era.

No FNGs, but a number of first timers for a Barry Manilow Q, I’m sorry for that.

The Thang:
Mosey to the big lot down the hill between the churches (you know)
high knees across the lot, windmills x 10, karaoke L across the lot, karaoke R across the lot, overhead claps x 25, 1/2 toy soldier – 1/2 knees to chest across the lot, LSS x 10, MN club x 20, 1/2 windmill walker – 1/2 squat walker across the lot, shoulder tap x 10, scorpion DD x 10, run 50% across the lot, 75%, 75%, 100%, Jonah Hill (3 broad jumps, 3 HR merkins x 7)

single file run snake the stairs (10-12 single flights), rinse and repeat

Circle up: SSH x 10, LBC x 10, OH clap x 25, HR merkins x 10, imperial walker x 10, Travolta x 10, hillbilly walker x 10, plank jack x 10, inchworm/merkin/bombjack x 5 OYO, Matt Foley (1 animated squat, 4 dying cockroach, 2-8, 3-12, 4-16, 5-20)

single file run snake the stairs, then mosey to the bottom of the big hill. The men from minnow pond were playing paddy cake at the bottom, so we sprinted up the hill … twice

mosey back to the First Baptist sign: curb step ups x 20 IC, mahktar n’diayes x 10 and in honor of his birthday in 1946, Freddie Mercury x 10

COT

Looks like we made it,

Barry Manilow

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