Tag: Polaroid

Footloose: Fancy Free and Moderate

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23 PAX gathered in the foggy gloom (24 at COT with Polaroid joining in after he hit his miles)

Started out with a VERY clear and complete disclaimer. See the full version at: Disclaimer

Mosey towards the Church of God parking lot. Sugar Bug fell about 30 yards in…..good thing the disclaimer was so thorough. Also good thing he popped right up and continued on. Went serpentine on the COG stairs to get the PAX all back in one place after the mosey spread us out.

Warm up:
SSH x10
Merkin x10
Held Plank
forced Bomb Jacks (TWSS – Kielbasa)
Mountain Climber (slow count) x10
Held Plank
more forced Bomb Jacks (TWSS – Kielbasa)
SSH x10
IW x10
HW x10
Spiderman Merkins x10
Hip Flexer stretch (Lizard Pose)
Al Gore
Al Gore + Moroccan Night Club x10
Hooneymooner–>Downdog combination

Thang:
Partner up: Dora
100 merkins
200 squats
300 flutters

Mosey to giant wall
Wall Sit while PAX performed 5 burpees down the line

Message synopsis:
What is Moderate? What do you moderate?

Mosey back to FBC
Line up on a parking lot island:
Mike Tyson x10 –> bear crawl across to adjacent island
Rinse and Repeat

Lined up for called Lunges and Squats
Right Leg Lunge x5
Left Leg Lunge x5
Squats x5
Hold Squat w/ calf raise x5
Finished with Pigeon Lunge

NMM:

It’s an honor to lead. Lots of respectable PAX out there today. These men working on getting better in their 50s and beyond are an inspiration. They push YHC to want to be better.

Announcements:
Welcome FNG: Hardwood
Convergence: Baxter Harris Teeter 3/8
Joe Davis Run 3/9
Operation Sweet Tooth 3/30

Band Camp Dismissed

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3

Mercy

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It was a blessing to post with 7 #HIMs this morning. We finally got a break from seven straight days of rain. JWOWW shared his frigid and wet Yeti experience with us which drastically reduced our FOMO. Polaroid ran a 5K during our workout and finished up the boot camp with us, like a boss. Today’s workout was a slow burn. Intentionally reps that forced us to use our core instead of momentum.

The Thang:

SSHs (20x), IWs (20x), HBWs (20x) Slow Sumo Squats (15x), WMs (15x), MCs (15x)

Mosey w/ your kettlebell to the first corner.

Circuit 1:

  • Upright Rows (7x)
  • Floor Presses (7x/side)
  • American Hammers(7x)
  • Kettlebell Swings (15x OYO)
  • Crushing Halos (10x/side OYO)

Mosey w/ your kettlebell to the next corner.

Circuit 2:

  • Overhead Squats (7x)
  • Bent Rows (7x/side)
  • Curls (7x/side)
  • Around The World (10x/side OYO)
  • Get Ups (5x/side OYO)

Mosey w/ your kettlebell to the next corner.

Circuit 3:

  • Goblet Squats (7x)
  • Kettlebell Holds (2x, 5 counts)
  • Travolta’s (15x)
  • Skull Crushers (20 OYO)
  • Figure 8’s (8x/side OYO)

Mosey w/ your kettlebell to the next corner.

Circuit 4:

  • Tricept Extensions (7x)
  • Saxxon Press (7x)
  • Oblique Press (7x/side)
  • Kettlebell Swings (10x OYO)
  • Ribbons (10x/side OYO)

Partner Drills – Line up at the stop sign and face the end of the parking lot.

  • Partner Drill 1: 100 floor presses total and alternate runners to the end of the parking lot.
  • Partner Drill 2: 100 curls total and alternate runners to the end of the parking lot.
  • Partner Drill 3: 100 goblet squats total and alternate runners to the end of the parking lot.

Moleskin:

What’s the difference between grace and mercy? Mercy is God not punishing us as we deserve.Grace is our undeserved favor from God. An illustration of their difference In today’s terms is as follows:

  • The mercy of God is like God forgiving your financial debt.
  • The grace of God is like filling up an empty bank account with new money.

Know that we deserve God’s wrath but we’re still here because He is merciful. # Proverbs 28:13. Share His mercy by forgiving and praying for others who have trespassed against you. The act of forgiveness is counter to today’s culture but can lead to more abundant life under His mercy.

Peace,

Deacon

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Tomahawk 2019.05

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I’m posting this a little late because I have been lacking in the discipline department lately.  It’s my One Word because for some reason, I knew it was going to be a hard year to stay motivated…

This workout was a JackWeb-o-thon.

Warmup (nothing special)

Small dora to ramp up heart rate (100 merkins, 200 LBCs while partner farmer carries 2 KBs 40 yds and back)

Snatch and Tricep Ext x10 each
Jack Web – up to 7
Snatch and Tricep Ext x10 each

Squats and single leg deadlift x10 each
Jekyll Web – (squats and jump lunges)
Squats and single leg deadlift x10 each

Russian twist and dying cockroach (w KBs) x20 each
Tesh Web? – (leg lifts and heals to heaven)
Russian twist and dying cockroach (w KBs) x20 each

Some more exercises to finish up time.

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Jammin’ at The Hive

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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.

IF YOU Q A WORKOUT…GET YOUR BACKBLAST UP!

~Polaroid

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13 at Footloose

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Good group at Footloose this morning. Got some burpees in and a few good stretches. Ran over to Church of God and found the stairs where we spent a good amount of time looking them over and examining the exterior of their fellowship center a few times. Got a good mile or so in this morning, for a Moderate group.

Spoke for a minute about finding Joy in the Christmas season. I heard Gekko’s sermon and it hit me hard that if we don’t have Joy at Christmas, when we observe the birth of our Savior, then we need to “get right.” I am HAPPY to talk to anyone who is struggling with this. The vulnerablity of the PAX at COT and BOM is an important part of F3, and why we are here.

 

Assassin

 

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Footloose for a Post 1/2 Marathon “no-running” Bootcamp

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15 PAX made it out for a not so moderate beat-down after I had a brief taper week from the Kiawah 1/2 marathon.  Went through the disclaimer and the don’t sue me stuff an off we went for a very brief mosey that lasted all but 100 yards at most.

Warmup: consisted of windmills, Imperial Walkers, SSH, Cherry Pickers and yes some Broga.  The broga turned out to be quite comical as we all tried various balance poses.  Not good.

I had everyone line up for a very long Indian run down to the COG parking lot.  PAX stayed together pretty good no stragglers or rogue running going on.

On to the thang.  I broke out a winkie from a year ago that I never used for my 49th birthday.  You can guess where this is going.  We set up 4 corners with 3 exercises at each corner.  PAX stayed together for fellowship until the pain started.  First round was 49 merkins, 98 LBC’s and 147 squats. See the pattern there?  Not good.  Slow mosey to the next corner. 49 CDD’s, 98 calf raises and 147 flutters.  Mumble chatter started getting quiet.  Corner 3 49 SSH, 98 shoulder taps, 147 LBC’s. Last corner 49 Mtn. Climbers, 98 Rosalitas, and 147 Freddie Mercuries.  Not fun.  Started with an Indian Run back to COT, but ended up being a jail break due to cars.  With 10 minutes left we did a couple of rounds of 10 count exercise and running the stairs at FBC.  More pain not fun.  Finished up with COT.

Great time had by all!  Thanks for the opportunity Beacon!

 

Bass-o-Matic Out!

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LBC’s Galore at The Armory

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One could assume that, being a Site Q, I would know the importance of posting a Backblast in a timely manner.  I have failed yet again.  9 days later…

8 guys met at Forest Hill Church to start the party at The Armory.  One day prior, I posted to Twitter that I would donate 2 boxes of Character Band-Aids to Cornerstone’s initiative for each pax that hangs out with me during my Q.  I have now included those 16  boxes in my total donation. The Fort is full of HIM, we have surpassed our 1000 box goal and will most likely hit 2000 boxes before Christmas!  Keep ’em coming!

Another initiative happening this month is NASA’s “November of 2000 LBC’s”.  I made sure these HIM were on track to hit that number.

The Warmup:
A slow mosey around the parking lot with Buttkickers and High Knees.

The Thang:
I set out two 35lb bells that pax would Farmer Carry across the parking lot and back and act as the groups timer. We had time to 16 rounds of kettlebell exercises. In between each round we would all complete 20 LBC’s together. 16×20=320 LBC’s! That wasn’t enough, I added 40 more at the end to get 360 LBC’s.
The kettlebell exercises were:
Curls
Swings
Side Swings
Rows
Lawnmowers
American Hammers
Plank Rows
Plank Crosses
Goblet Squats
Polaroid Crunches (maybe there is a real name for these somewhere?)
Skull Crushers
Lunges
Overhead Extensions
Figure 8’s
Halos
Around the Worlds

I asked Airborne to close us out with his Hip routine, he obliged.

NMM:
F3 will have numerous initiatives throughout the year.  We have some true High Impact Men in the group that lead the way supporting charities and organizations near and dear to their hearts.  Cornerstone and his Character Band-Aid donations to support Children’s Hospital; NASA’s supporting the Leukemia and Lymphoma Society; DD supported Let Me Run…It’s important that we, all of F3, support our Brothers to help make an impact in our community. I am honored to be a part of this group of men. Thank you for having me.

JWOW, thank you for the opportunity to Q.

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Tomahawk – Metal that Beavis and Butthead would be proud of!!

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We had 6 PAC and YHC at Tomahawk for a gloomy morning but we did not let it dampen our mood. We cranked the Viking Metal (look it up, it exists) and kicked the day off right!

Slow mosey around parking lot

  • Shuffles
  • High Knees
  • Butt Kickers
  • Lunge Walks
  • Side Lunges
  • Mosey some more
  • Imperial Wakers
  • Hill Billy Walkers
  • Mosey
  • Bear Crawl
  • Squats
  • Bear Crawl
  • Moroccan Night Club
  • Bear Crawl
  • Squats

Grab Bells as get in Car Pool Line by school

  • Do exercise and then run 40yard, backward run back

R/L Curl
Concentration curl
Tri extention
Skull crushers
R/L Curl

  • Do exercise and then bear crawl 20 yards

KB Swing
Shoulder press
Upright row
Bent row
Lat raises

  • Do exercise and then run to wall and do 15 dips, run back

Lunge
Squat
Right leg
Squat figure 8
Left leg

  • Do exercise and then 5 pull ups on pillars

Flutter kick
Russian twist
V up
Hello dolly

The music was jamming and the men were working hard. Lots of encouragement and fellowship as well. Spoke about vulnerability and how it makes it grow and get stronger like building muscle. Men like to be private and just fix things, but sometimes that little bit of vulnerability and humility can be the answer to some trials and storms in our lives. Open up to your Shield-lock or Whetstone and grow from it!

Prayers for Punch-list awaiting new baby and Polaroid’s wife on career moves and Pinup on career decisions.

Humble and Honored men and KEEP ROCKIN!!

Cake Boss!!

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Support Thanksgiving Food Efforts in Paradise

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***** Update Thursday 9:00 pm *****
Great thanks to the PAX who have donated, and in just one day 1/2, we reached our goal!  Please, no more donations, but, if you were considering, let Bolt know in case we want to add additional families to receive food.
If you would like to volunteer to help deliver (no 2.0’s on delivery, please) to the families, please let Bolt know ASAP. Delivery is being planned for Saturday from 1-3:00 pm (before the G-Fit workout). If needed we will deliver later Saturday, or on Sunday.
For this saturday….1-3:00 pm – food delivery…followed by G-Fit with the kids at 3:00 pm  please join us and bring the 2.0’s to g-fit!!!!

I will be purchasing food tomorrow.  Today, I was able to get 10 large baskets with Thanksgiving themed ‘liners’ (for a nicer food presentation) at a near-donation price from the Humane Society thrift shop. They have supported us previously, and offered to continue to give us sports balls which we use and distribute to the kids in Paradise. We will also be getting a supply of corn, beans and yams which we will not have to purchase. This means we will be able to give the families a larger gift certificate to the grocery store to purchase any additional food items that may want outside of our basic food items (ie. dessert, etc).

Thank you! bolt *****

 

Thanksgiving is nearly upon us,  and Bolt and Deacon are seeking PAX support (quickly) in a small effort to provide full Thanksgiving meals to families in Paradise.

F3 has had a presence in Paradise for over a year and half now. In past years we have had a community turkey drive. We are changing it up this year to provide (at least) 10 full meals to specific high priority families in need. We are working with Kim at SON Ministries to identify these families. But we must move quickly in our efforts with a target delivery of this weekend 11/17-11/18 and an absolute deadline of Tuesday 11/20.

<See also below schedule of events in Paradise over the Thanksgiving holiday>

Each meal will consist of a turkey and all side dishes (list below) needed for a full meal. THANK YOU TO FIGARO (Montrio Belton) who will purchase all of our needed turkeys! This means we just need the side dish item package.

*** As of 11/14 8:15 am, WE ONLY NEED 5 MORE FULL SIDE ORDERS! Full orders are about $30 unless you want to add few items, ie. dessert) ***

HOW TO SUPPORT

  • Purchase the side items on your own. IF YOU PLAN ON PURCHASING THE FOOD ON YOUR OWN, PLEASE LET BOLT KNOW IMMEDIATELY FOR TRACKING PURPOSES!
  • Partner up with another PAX to purchase the items.
  • Donate any money amount to Bolt via Paypal. Send to: thenewpauko@hotmail.com
  • Pledge: If you want to commit but can’t do PayPal, just let Bolt know ASAP and he will cover your pledge until he sees you next.
  • From there, meet up or schedule pickup with Bolt or deliver to 3728 Leela Palace Way in Waterstone near Tega Cay.
  • Assist in delivery to families in Paradise.

Paradise Schedule of Thanksgiving events

  • Sunday, November 18. Volunteer at “Harvest of Thanks and Poor Man’s Meal”, a community meal held at Jerusalem Baptist Church in the Life Center. It would be great to have F3 support at this community event. More details to come via Twitter.
  • Weekend 11/17-11/18 through Tue 11/20. Help to deliver our holiday meals.
  • Saturday, 3:00 pm,  11/24. Post at G-Fit with a holiday pizza/food party following.

Thank you to everyone for your support on this endeavor and to all PAX that have joined us in Paradise!

Aye! Bolt …….. Always open for suggestions!!!

Food side list –  (You can shop anywhere and you can alter this list as you see fit. Pics below are from Harris Teeter. This link may take you to the shopping cart: https://shop.harristeeter.com/store/C39878905#/cart)

Required:  8-10 lbs potatoes, stuffing @ 12 oz, green beans @ 30 oz, corn @ 30 oz, collard greens @ 30 oz, cranberry sauce @ 14 oz, gravy @ 18 oz, mac and cheese @ 3 boxes 20 oz.  This list includes mostly canned foods because delivery will be days before Thanksgiving.

Possible additional:  celery, onions, carrots, sweet potatoes, rolls/biscuits, DESSERT.

( I don’t think these screenshots have turned out too well. Will try to improve.)

 

 

 

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Charter Band-aids for Little Warriors – PreBlast

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As most of the PAX in the Fort and Rock regions knows my 5 year old daughter (Emma) is a leukemia survivor. We still make a trip every 4 weeks to get blood drawn to check her counts at Levine Children’s Hospital. We also stepped up and raised money last year (Christmas time) for a fellow brother bout-time out of Area 51 son Jennings who has leukemia also.

It has come to my attention that the budgets have been cut in some of the pediatric departments and the first thing to go is usually the character band aids. You say how important is to have these band-aids? Well as far as the cancer kids go every time the have their PORT’s (Port is a small medical appliance that is installed beneath the skin. A catheter connects the port to a vein) which for some kids is traumatic they get a band-aid over it. For others that are done with treatment such as my daughter Emma has to go back for the next 21 years to get checked (mainly blood counts). This not always easy for instance this past Wednesday she was poked 3 times. Well at the end the band aid can put a smile on a child’s face. This also goes for those kiddos that have to constantly get blood work done not just cancer kids.

So what I am challenging you to do is every week you go grocery shopping buy at least one box or more of character band-aids girls or boys. Also Spread the word in every COT. I will tweet out what AO’s I will be at and if anyone wants to step up and help me collect that would be awesome.

I also challenge others in different regions to pull together and do the same thing. My goal is to gather as much as possible and split it between Levine Children’s Hospital and Novant Health Hemby Children’s Hospital (St. Jude Affiliate Clinic) before Christmas.

Let a simple act of kindness put a smile on a little fighters face.

AYE. Lets do this.

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