Tag: Quickbooks

Leg Day at the Ballroom

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It was definitely a blessing to Q on one of the two clear days this February.  12 HIM were gathered in the gloom knowing only that they were destined for some leg pain. After a quick disclaimer and a cursory check for FNGs we started in on the fun.

Warm up

Stage one

Quickly circled up for some
SSH x20
Low Sloooow Squat x10
Tappy Taps x10

Stage two

A quick mosey over to the south parking lot and another circle
Single leg stretch x4 (one foot planted with knee bent and six near the earth, the other straight out to the side with toes up, hold and keep the six down when transferring to the opposite foot)
Windmill x10
Imperial Walker x20
Ray Finkles (straight leg kicks) x10 each leg

Stage three

Another mosey around the east side and stopping by the bridge for a third circle
Moroccan Night Clubs x20
Monkey Humpers x10 (4 count)
Little Baby Arm Circles x10 forward and reverse (4 counts)
Monkey Squats x10 (4 count)

The monkey squats produced some noises not often heard at a moderate workout, good thing it was just the one set.

The Thang

We moseyed over the bridge to the football field and, to my dismay, they had it chained up on the south end. We continued our mosey up the north end with the hope that my plans wouldn’t be foiled. When we got there, our mosey was fruitful and we lined up at the 0 yard line (end line? I don’t know, I don’t watch the fooseball!)

We counted off by threes for teams of 4 and I explained our new game to the PAX. We would be doing an “Indian run” style relay type workout that wasn’t really either. But without all the silly running slow. No, we don’t need all of that when we can be exercising in place!

How it works

1. At the end line, everyone would begin doing the chosen exercise for that circuit.
2. The first PAX would high tail it for the 10 yard line, stop, and engage in the exercise in place
3. The next PAX would run to the next available 10 yard mark, stop, and engage
4. Etc
5. The last PAX would then run past the PAX holding the 10 yard mark, giving him a little shoulder tap, and then proceed to the next open 10 yard mark and engage.
6. The first PAX, being on the 10, would then run past everyone, tapping the first PAX on the way, stopping at the next open 10 yard mark
7. Repeat
8. Everyone who ended up on the other end line would engage in the exercise while they wait for the remaining PAX to filter in.
9. Same thing, back to the other side.
10. 10 count and go back to #1!!!

We performed all five exercise below when my “0555” (get back to COT) alarm went off. Every stop was AMRAP
1. Al Gore (that’s right, just hold that nice, deep stance)
2. Lunges
3. Gorilla humpers (wide stance monkey humpers!)
4. Calf raises
5. Imperial Stormkickers (straight leg kicks across the body)

Back to COT

Mosey back to COT and Mary until the six was in with
Window Wipers x10

Six was in, but we had time left for about 15 seconds of leg lifts before the alarm went off

COT

We stood up and YHC shared a bit about what is on my heart when I think of the February word, “Live”. We constantly hear about the tragedy, specifically with children, when people put themselves front and center and children fall into neglect and mistreatment. Good people can, and must, pick up the slack (though “slack” is far too weak a word), but if we can demonstrate living 3rd to those around us, maybe (and I didn’t articulate this well this morning) it will begin to rub off on others.
Then shared Proverbs 11:25, which has been a focus of YHC since his formative teens, “The liberal soul shall be made fat: and he that watereth shall be watered also himself.” (I replaced “water” with “refresh”, which is how I remembered it. In my mind this all ties in well enough to go on for another 8000 words, but for now, let’s live 3rd in a way that shows overt honor and virtue that is attainable.
Announcements about all the k’s people are going to be running (read your newsletter).
Asked for prayer requests and they were given. Closed with a prayer by YHC and fist bumps all around.

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We’ll Make It Breathable

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I know Beacon had this idea in mind but as you’re reading, think about an area of your life where you can push yourself just a little bit more. Not in the sense of looking to DO more but rather, looking to BE more. This comes from pushing yourself. Push yourself to meet guys at another workout, push yourself to be present for others, push yourself to be more engaged. When you get comfortable with your routine, you coast rather than accelerate.

23 was the number at Footloose this morning and evidently, not everyone knew who was on Q. Once they learned, I was happy that nobody left. We started with 23 and we finished with 23. My ask of the PAX was this: I don’t know what you’re carrying on your mind as you roll in here at 0515 but as you’re here for the next 45mins, be HERE, be present, enjoy the guys to your left and right.

Once we were disclaimed, we took a long mosey over to and up Main Street to the Methodist Church to circle up in their parking lot.

Wind Mills

Imperial Walkers

Hillbilly Walkers

5 Burpees by special request

Squats

Moroccan Night Clubs

Carolina Dry Docks

5 more Burpees by special request

Mosey over to behind the Baptist Church

Switzer to explain the deal. Partner up while partners start on opposite ends of the large parking lot.

Each partner bear crawls to their respective 1st island then run to meet their partner in the “middle” of the lot. 20 Single count merkins, run back to that previously-mentioned island and crawl bear back to your starting point. Remember, push yourself just a little bit more.

Rd 2 was crab walk to that island, then run to meet the partner, 20 Wide Arm Merkins, run back to the island and walk crab back to your starting point. Remember, push yourself just a little bit more.

Mosey back to our starting parking lot for a little plank work.

20 Mountain Climbers

10 Peter Parkers

10 Donkey Kicks

10 Parker Peters

2min plank hold

2min Al Gore

1min Burpees

Remember, push yourself just a little bit more.

1min Side Straddle Hops

7min of Mary

WWII Sit-Ups

Flutter Kicks

Freddy Mercury

Heels to Heaven

Protractor

Remember, push yourself just a little bit more.

And that was it…well done.

Announcements:

  1. Mini-convergence at Slow Burn tomorrow to pray for and send Wegmans off on his F3 mission trip to Peru. (Broga will be at 0500 at Slow Burn AO)
  2. Engage in the running training plan that Anchorman and Barry Manilow are leading guys through
  3. Read your newsletter b/c I forgot the remainder.

Prayers:

PRAY

 

Until next time.

Maximus

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Lucky 7 at the Yard

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7 was the number at the Yard on Saturday for a cool start to the day.  I got out there early to do a little pre work on the site.  Chalk is necessary item for school yard planning.  Went through the disclaimer and a brief intro to our coupon for the for the morning.  Mr. Kettlebell that signifies the burdens that we hold close to our vest and don’t share with other.  It was encouragement to have the pax think about men they would like to lock shields with and be held accountable. Kept passing it around to all the pax so everyone gets a turn.

After the brief intro it was on to the excitement with a mosey to our first stop.  Warmup consisted of Imperial Walkers, Windmills, Merkins, Mtn. Climbers, Moroccan night clubs and squats.

On to the meat and potatoes.  Short mosey over to the basket ball court for some four corners.  Three exercises at each corner 15 reps each. Corner 1 – Merkins, LBC’s, Squats. Corner 2 – Mtn Climbers, Rosalitas, Freddie Mercuries. Corner 3 – Carolina Dry Docks, Calf Raises, Flutters.  Corner 4 Side-strattle Hops, shoulder taps, LBC’s.

Brief word of encouragement and on to the next series of fun.  Short mosey to the light poles.  If you ever wanted to know how many light poles there are at the Yard there are way to many.  We ended up doing 13 with 20 counts of the following CDD, Freddy Mercuries, Hillbilly Walkers, Mt. Climbers, American Hammers, Shoulder taps, SSH, Flutters, Calf Raises, CDD, squats, LBC’s and Merkins.  Rinse and repeat. Yikes

Headed back to COT for a few minutes of Mary.  Off to Q Source.

All PAX took turns at hanging onto the bell.  Hopefully this allowed some reflection time to think of those back we could get into a shield lock with.

Thanks for the opportunity.

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Slowburn – Pain Stations +

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25 PAX gathered at slowburn for a saucy workout.  We gave a quick disclaimer and welcomed 2 FNG’s.  It wasn’t long and we headed out for a short mosey.  We circled up and I turned over the warm up to Fogarty for his V Q.

Fogarty started us off with some of the usual:

SSH
Imperial Walkers
Speedy Windmills
Peter Parkers
Mtn. Climbers
Merkins
Moroccan night clubs
2 double merkin burpees (where’d that come from?)

Fogarty turned it back over to YHC for another Mosey. I gave a shout out to Quickbooks for his intro that he did a couple of weeks back and I tried to do the same giving a little background on YHC. I’ll spare you all the details. Dark Helmet was observant to realize that my years of marriage did match up to how old my son is. That dude’s sharp! I closed out the intro with Romans 5:4. Look it up, it’s a solid verse on building character.

On that note we moseyed to the back of Lowes for some chalk scribble that was planned for the PAX.

We broke into two groups with 3 stations. Each group started on either far end would do an exercise and sprint to the middle station do an exercise and then return back to their starting point for the next exercise. Instructions seems easier that the PAX wrestled with, but they quickly got the hang of it. Here are the pain stations:

Station 1:
Merkins
Shoulder Taps
CDD’s
Mtn. Climbers

Middle Station:
Calf Raises
Squats
Lunges
Donkey Kicks

Station 3:
Leg Raises
LBC’s
Hello Dollies
Flutters

Round 1 15 of exercise run to the middle and then back for the next exercise until all 4 exercises are complete then run to the opposite Station. Do the same thing 15 of each run to the middle. When finisished with 1 and 3 then rinse and repeat with 10 of each exercise. This took us right up to time.

Jailbreak back to COT. Welcome to the fold Moab and Jake Brake FNG’s.

Thanks for the opportunity to serve!

Bass-o Out. <><

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Post Snow Cold Burn

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11 at SlowBurn … label me disappointed, is it the cold? Is it the snow on the ground? Prepare Yo Self, put on some mittens and a cap and get out here … please (apparently I don’t say please enough)

Filling in for an injured PAX …

The Thang:
Mosey down the hill and circle up. Reps were 10x or 15x (sprinkled in 25s for OH Claps & MNClub). Burpees (1 or 2) in between each exercise after the first few were in the books. Windmill, Imp Walker, Plank-o-Rama (stretch it out), MNClub, LBCrunch, HR Merkins, Hillbilly Walker, OH Claps, Dying CR, CDDock, LSSquat, MNClub (yes, again), Freddie, Travolta (14 burpees in between).

Mosey to the lot on the other side of Lowe’s, run from the wall to the other side of the parking lot doing 7s, 1-6,2-5,3-4,4-3,5-2,6-1. Burpees and HR Merkins. Back to the wall … sit while the two ends pop out, do 2 burpees and return to the wall, until the ends meet in the middle. Recover. Back to the wall, everyone Bear Crawl from one end to the other. Recover.

Mosey to the front of Lowe’s. 3 station suicides.
Run, Shoulder taps 2ct x10, run back
Run, Shoulder taps 2ct x10, Donkey Kicks x10, run back
Run, Shoulder taps 2ct x10, Donkey Kicks x10, Monkey Hs x10, run back

Back to the big lot for some cool down, stop on the way for calf raises, 10x forward, 10x point in, 10x point out, OYO. Big lot … Squat, Mahktar N ‘Diayes, OH Clap, LBCrunch ….couple more ?

Indian Run back to COT

Looks like we made it,

Barry Manilow

 

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#218in18 Kick-off Convergence BackBlast

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76 PAX (including 4 FNGs) met in the gloom at Harris Teeter this morning to kick the year off the right way.

Group 1 – Jedi

Start with 60 seconds of plank tutorial, then a fairly lame attempt to explain the exercise “routine” for the upper body station. The routine, to be done in increasing AMRAP style:
· Incline Merkins
· Low Country Crab Boil (One leg, one hand dips)
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Left hand on curb)
· Staggered/Uneven Carolina Dry Docks (Left hand on curb)
· 90° Turn clockwise
· Pseudo Planche Merkins
· Donkey Kicks
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Right hand on curb)
· Staggered/Uneven Carolina Dry Docks (Right hand on curb)
· 90° Turn to starting position

Start with 10 reps for each exercise, then add 2 reps each round after that (10, 12, 14, 16, …). Only the elite few made it past the round of 12.

Group 2 – Peabody

An absolute honor to lead a convergence and had so much fun working with all the guys. Here’s the fun of the cardio Q.

SPRINT Relays!!!  

3 team

60 Yard sprint

Team members are doing Seal Jacks, side straddle hops, or flutters while teammate runs.

Winning team selects penalty exercise for 2 losing teams. (Unknown is losing team has to do the penalty exercise too but only half the reps).

Rinse and repeat the sprint relay races once teams are mixed up.

Mary to follow:

  • 50 LBCs
  • 25 Flutters
  • 10 Freddie Mercury’s

Lists of fun to hear the encouragement of other Pax and see the competition bring out the most in guys.  Saw lots of guys really push hard to win for their team.

Group 3 – Jekyll

Motley Crue and 80’s hairband soundtrack

  • COP: SSH, IW, Squat
  • 5 Burpee OYO, 4 OYO, 3 OYO
  • Lt Dan: squat and jumping , 1:4 ration
    • 1 squat: 4 jumping lunge, 2 squat: 8 Jumping lunge…10 squat: 40 jumping lunge
  • 5 burpee OYO
  • Calf Raises 25 each: Straight, Toes Out, Toes In
  • Donkey Kicks

COT

Welcome FNGs Iron City, Humps, Hillary, and Juliet

Prayers by CakeBoss for leadership.

– Ginsu

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21’s , 25’s, Shuffles and Word of the Year

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Thankful for the men that posted this morning, particularly those that faced challenges or just didn’t feel up to it as they went to bed last night. I wasn’t sure how many would show, with temps dropping into the 30’s after a somewhat “warm” week.  T-Claps to Spitz, who put in a couple of miles with a pre-run prior to #Footloose.

The Thang

With disclosures shared, we moseyed to the side (basketball) lot for warm-up, although some claim it was coldest spot at the AO due to wind.

SSH x 15

Imperial Walker x 15

Low Slow Squat x 15

Arm Circles Sequence (Tiny Circles Forward x 10 , Tiny Circles Backward x 10, Big Circles Forward x 10)

Monkey Humpers x 10

Plank Sequence

21’s – This  is a GREAT exercise. It gets everyone on the same page, focused on what we are doing and what we came out to do. Straight from http://f3nation.com/exercises/  : In unison PAX does 2-count side straddle hop and counts reps 1-5 out load. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes over Q has PAX perform penalty workout of Q’s choice.    

Since we are overachievers, we did these as 4-count.  First try, resulted in “penalty” of 5 Burpees OYO. The second set resulted in a flawless finish by the PAX, aided by Spitz’s “STOP” at the end of 21 reps.

Mosey to small lot, beside football field, to see if we could find a spot with a little more wind.

A moderate version of 35’s, 25’s was the same concept but with fewer reps. Complete the exercise at each corner with 25 reps, next round is 20, and so on, until final set is 5 reps.

Carolina Dry Dock

Lunge

LBC

Mountain Climber

This took a while longer than I expected and I was going to audible the last set (of 5), but the PAX was having none of it! I appreciate everyone wanting to complete the rotation and see the set through to the end.

Mosey to benches. Wall sit to wait on the six.
Six in and we hit the parking/lane dividers.

Run up 2 cones, shuffle, up 2 cones , shuffle to the end.

Turn around and side shuffle through each cone. (leg burner)

COT

Moleskin

Lots of good mumblechatter this morning, but we were able to stay focused on why we climbed out of bed and came to a workout in 30-something degree weather….to get better. Hopefully, Spitz finds a nice place to take the M to celebrate 22 years. Congrats!

T-claps to Caddy Shack and Magnum for posting after what sounded like really tough, tiring weeks. T-claps to Skate or Die for encouraging and bringing out BridgeGate. And to BridgeGate for posting again. It doesn’t get easier, you get better.

Several PAX shared their “one word” for 2018 and I hope you all have yours. Kindness, we each have an opportunity to display this, but  subconsciously choose another route, such as  apathy. We should challenge ourselves to display kindness at every appropriate opportunity. Sustain, this is the time of year where everyone decides to make big, sweeping changes. The challenge lies in our ability to sustain those changes. Sticking with small, DAILY, changes is how you get there. Rome wasn’t built in a day. It didn’t crumble in a day either. Just win each day and you’ll get to your goal. Action, stop getting ready to get ready. Step toward whatever it is that you want to do and take action. Goals without action are just dreams.

#LeanIn.  One thing for sure is that we will all face challenges. At work, at home, physical, mental, spiritual, financial, the list goes on and on. Be the man that leans into the challenge. Face it and take it on the same as you do a workout. Don’t shy away from it.

Prayers for all those that expressed them in COT and for those that were unspoken.

As always, I appreciate the opportunity to Q. I am humbled and strengthened by the support of the PAX. For Iron to Sharpen Iron, it must be strong.

See you in the Gloom.

Beacon

 

 

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Footloose – Balmy weather

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What a difference a week makes.  Who would have thought we would be out in tee-shirts and shorts after a week of the teen temperatures.  Fortunately the rain finished up a few hours before we kicked things off at 5:15.  17 PAX were ready for a saucy challenge.  We started out with a mosey around the FBC parking lot Indian run style.  Towards the end it became quite comical with more mumble chatter going on than running.  So Ihad to circle up quickly to get back control.  We did a few rounds of SSH, Moroccan night clubs, merkins and imperial walkers.  Then off for another mosey down to the Church of God parking lots.  We circled up again for a few additional paleo exercises while the six rolled in.

The Thang:

We started out with 4 corners, but made it crisscross style to keep the cardio going.  Do 1 exercise and go to then run to the next corner.  Once you finished the round plank it up in the center for a dealers choice exercise.  Then on to the next round.

Round 1 (15 reps) : Flutters, Calf Raises, Peter Parker, Shoulder Taps

Round 2(15 reps) :: LBC’s, Lunges, S.S.H, CDD’s

Round 3(15 reps) : Hello Dolly’s, Squats, Mtn. Climbers, Merkins

Rinse & repeat increasing the reps to 20.  That was a big hit with the PAX.

Round 1 (20 reps) : Flutters, Calf Raises, Peter Parker, Shoulder Taps

Round 2(20 reps) :: LBC’s, Lunges, S.S.H, CDD’s

Round 3(20 reps) : Hello Dolly’s, Squats, Mtn. Climbers, Merkins

Jailbreak back to COT for some mary to wrap things up.

Appreciate the opportunity to lead such a fine group of men!

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Frosty Footloose

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11 PAX gathered in about 18 frosty degrees at Footloose.  The most important thing is that they showed up!!!  That is the first step – show up!  Great job.

The work:

A brief disclaimer followed by Windmills and SSHs with a mosey to a church parking lot.  YHC has no idea which church it was as there are about three or four within rock throwing distance.

The main work was centered on a triangle – enough of the four corners – we went with the triangle symbolized by the triangle of pain, the Illuminati or the Taco Bell Stacker.

Three stations, with three rounds at each station with legs, abs and upper body.  After each rotation the PAX ran up and down the church stairs.  On round followed by a brief moleskin and then rinse and repeat.

With time still permitting and the temp only dropping the PAX serpentined the stairs followed by 50 calf raises.  With still more glorious time remaining,  we Indian ran to downtown FM and back to our COT.

We prayed for Squeaky’s daughter as well as Reece and Maggie – Mr. Clean’s 2.0s.

 

The moleskin:

When I was in college one of my room mates uncles was a priest.  Often, on Sunday, he would call and if we answered (no cell phones in 1981) he would ask whoever answered if we had been to Mass.  When I said no, he asked why.  Why?  Because, I said, I got nothing out of it.

Well, he said, it isn’t about you.  It is about you supporting the others are that are there.  By your mere presence you may mean something to someone.  And . . . maybe, you will benefit.

It is the same with posting in  the gloom – we are there to support each other.  To lend encouragement, a hand when someone is down, to offer advice (its free so its worth what you paid) and to just be there.

 

That’s all – Twister out.

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Island Vacation at Footloose

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My Qotter (thanks Anchorman) after many months.  I’ll keep it short:

The Thang:

Mosey to back lot

COP
SSH
IW
Windmills
Merkins
Mountain Climbers
Double Applesauce around the lot

Stretch-o-Rama

Forest to the Sea
Island Dips
Forest to the Sea
Island Dips
Double Applesauce around the lot

Side Shuffle Bear Crawl on long lot

Double Applesauce around the lot

Side Shuffle Lunge Walk on long lot

Double Applesauce around the lot

PAX Plank Hurdles

Mosey to Flag
6 MOM

 

Announcements:

Joe Davis, Convergence, Read Your Newsletter

Prayers/Praises shared by all in COT

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