18 And Life To Cut Footloose!

2017-10-26Leave a comment

QIC: Drop Thrill
When: 10/26/2017
Pax: Anchorman, Band Camp, Barry Manilow, Bass-o-matic, Beacon, Bullwinkle, Destiny, Drop Thrill, FEMA, Flash, Fusion, Kielbasa, Quickbooks, Short Sale, Smithers, Spark Plug, Squeaky
Posted In: Footloose

Firstly it was actually 17, I must’ve been counting SkyQ this morning.

17 strong showed up for a little KISS workout (keep it simple stupid). It went a little something like this.

COP

10 – SSH
10- Low Slow Squats
10- Hillbilly Walkers
10- Windmills

Now that we’re warmed up a bit here’s the thang:

At the center of the parking lot five burpees, at one end ten squats (jumping or otherwise) at the other end, ten merkins. Repeato until you reach ten of each round of squats and merkins.

Once our gazelles reached ten, we circled back up for a couple rounds of squats, lunges and core work before wrapping up with some stretching.

This was my first time qing at Footloose. Thanks for the honor of leading.

Great work out there by everyone!

DT Out.

TClap |

Footloose or don’t Footloose… you pick

2017-10-05Leave a comment

QIC: Dark Helmet
When: 10/05/2017
Pax: Anchorman, Asphalt, Barry Manilow, Bass-o-matic, Beacon, Bullwinkle, cotton, Cotton Eye, Culture Club, Dark Helmet, Deep Dish, Destiny, Drop Thrill, HeeHaw, Kielbasa, MASH, Patton, Polaroid, Popper, Quickbooks, Rebel, Short Sale, Smithers, Socrates, Squeaky, Sugar Daddy, Twister, Vernon
Posted In: Footloose

Footloose brings the numbers for sure… No sense in getting philosophical at the front…

The Thang:
Warm up:
– Lot lap with dynamic stretching
– Windmills x 10
– IW x 10
– Arm Circles x 20 (10 forward, 10 backward)
– Squats x 10
– SSH x 15

Mosey to back of Baptist Church

]The cones will tell you what to do from here. Each cone has two choices of an exercise to perform. At each cone, make a choice. Neither exercise is “harder” or “easier” per se, but you may look and think, I hate that one, or I’m ok with that one, or I love that one… The point is, you choose. You are faced with choices every day, and different things are needed at different times, and you have to navigate that. There is NO JUDGMENT for what you do or do not choose, only if you do not push yourself a little past what your natural man desires. Pick one or the other, or if you are feeling plucky… do both.

Cone 1:

20 Jump Squats OR 20 regular squats

Cone 2:

20 diamond merkins OR 20 regular merkins

Cone 3:

20 Burpees OR 20 Bombjacks

Cone 4:

40 flutters OR 40 LBCs

Cone 5:

20 dips OR 20 overhead claps

Cone 6:

Bear crawl to next cone OR lunge to next cone

Cone 7:

30 shoulder taps or 30 second plank

AMRAP FOR TIME

Ended with a little cadence merkins, squats, and Jack Webb (to 5, it’s moderate after all)…

All things considered, it was a good time.

NMM:
Every system is perfectly designed to get the results it is getting. If you don’t like your results, change your system.

Helmet, out.

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Bullwinkle’s Wallsitting and Lunge fest

2017-10-03Leave a comment

QIC: Bullwinkle
When: 10/03/2017
Pax: Asphalt, Assassin, Atari, Bass-o-matic, Bullwinkle, Change Order, Chicken Hawk, Cream Ale, Deep Dish, Gilmore, Handy Manny, Kenyan, Last Call, Long Shanks, MASH, Nomad, Photobomb, Psycho, Quickbooks, Short Sale, Smithers, Squeaky, Twister
Posted In: The Ballroom

23 Pax joined at the Ball Room in Fort Mill for sweat filled gloom and fun on 10/03

The thang

Warm-up Mosey – with Butt Kickers, High Knees, Power Skips, Slow Walking Lunges and Toy Soldiers to get the legs good and ready for the what was to come

Warm-up Circle, exercises in cadence

Merkins (10, four count)
Arm Circles (lots)
Moroccan Night Clubs (20, four count)
Low Slow Squat (15, slow four count)
Imperial Walker (15, four count)
Windmill (10, slow four count)

Mosey to the hill for Jacob’s ladder: 6+1

Merkins on bottom
Bear crawl up hill
Squat jumps on top
Mosey down hill

Two Ten Count recovery

Mosey behind the school to the wall

Part 1 of Bullwinkle’s Sitting and Lunging around, as follows

30 second wall sit followed by 20 lunges forward, turn around, 20 lunges back
30 second wall sit followed by 19 lunges forward, turn around, 19 lunges back
30 second wall sit followed by 18 lunges forward, turn around, 18 lunges back
30 second wall sit followed by 17 lunges forward, turn around, 17 lunges back
30 second wall sit followed by 16 lunges forward, turn around, 16 lunges back

Ten count recovery

Mosey to bridge to work calves

30 seconds of calf raises follow by 15 seconds of rest. Rinse & repeat X 6

Mosey back to wall

Part Il of Bullwinkle’s Sitting and Lunging around, as follows

30 second wall sit followed by 15 lunges forward, turn around, 15 lunges back
30 second wall sit followed by 14 lunges forward, turn around, 14 lunges back
30 second wall sit followed by 13 lunges forward, turn around, 13 lunges back
30 second wall sit followed by 12 lunges forward, turn around, 12 lunges back
30 second wall sit followed by 11 lunges forward, turn around, 11 lunges back

Ten count recovery

OYO Max Merkins

+5 Merkins

Mosey back to front of school for COT

Bullwinkle out.

TClap |

5 Year Anniversary Convergence BB

2017-10-032 Comments

QIC: Ginsu
When: 09/30/2017
Pax: Airborne, Anchorman, antivirus, Atari, Baby Conan, Backdraft, Band Camp, Beacon, Bear Grylls, Bird Cage, Blue Grass, Bolt, Bones, Bonsai, Cable Guy, Cash, Cha Ching, Change Order, Copperfield, Cotton Eye, Crawdaddy, CSPAN, Dark Helmet, DaVinci, Double D, Drop Thrill, Falcon Crest, Frat boy, Freon, Geronimo, Ginsu, Half Shell, Handy Manny, Harry Carry, Hat Trick, Hauschka, Homebrew, Javert, Jekyll, Jughead, Little John, Longshanks, Lulu, Lutefisk, Magnum, Mainframe, MASH, Maximus, McGillis, Menthol, Nasa, Nomad, Old Bay, Omaha, Peabody, Pinup, Pitts, Pusher, Quickbooks, Reborn, Rooney, Royale, Saul, Schaefer, Senator Tressel, Short Sale, Smithers, Solid State, Spitz, Spud, Straight Up, Sugar Daddy, T Square, Tater, Tesh, The Fridge, The Matador, Tinsel, Trucker, Tubs, Twister, Walker, Weezer, Whopper, Wolverine, Zildjian, Zima
Posted In: Convergence

Saturday, September 30th 2017 was a special Convergence for the PAX of The Fort. On that day we celebrated 5 years of using these small workout groups to invigorate male leadership in Fort Mill. To honor the occasion, 88 PAX gathered at one of our favorite AOs (Nations Ford HS) to celebrate the day and the leaders that made it all happen.

We also celebrated 6 Friendly New Guys that joined us that morning. Welcome Tubs, Band Camp, Jughead, Atari, Hat Trick, and Saul.

It wasn’t all sunshine and rainbows, however. Here’s how we got better:

Warmup (led by Ginsu)

Mosey to the football field
30 Side Straddle Hops
10, 4-count windmills
30 Moroccan night clubs
10, 4-count merkins
10, 4-count Peter Parkers
10, 4-count Parker Peters
10, 4-count LBCs
20 low slow squats

Split into groups (Run, Regular Bootcamp, Black Diamond, Ruck, Moderate Bootcamp)

Run (led by Birdcage)

800 meter indian run
1000 meter 10k pace with 1 minute rest x2
200 meter 1 mile race pace 200 meter cool down x4
400 meter sprint corners recover straights
1600 meter cool down
5 miles total

Bootcamp (led by Royale)

Mosey over to the concrete football field
10 merkins
Lunge walk 10 yards then do 3 burpees
Next ten yards bear crawl then 3 more burpees
Rise and repeat until we hit the other goal line
10 count – going over the Five Core Principals of an F3 workout
Next phase we broke into 4 groups
At each corner of the end zones there were 5 exercises written on a board. We would complete in your group and then run to the next corner. Everyone would hit al 4 corners.
- Corner 1
  - 20 Merkins
  - 30 Lunges
  - 30 Dying Cockroaches
  - 30 Ski Abs
  - 3 Kraken Burpees
- Corner 2
  - 20 Ranger Merkins
  - 30 Squats
  - 40 Freddy Mercurys
  - 40 Shoulder Taps
  - 10 burpees
- Corner 3
  - 20 Durkins
  - 20 Jump Squats
  - 50 American Hammers
  - 30 Monkey Humpers
  - 10 Mountain Climber Burpees
- Corner 4
  - 20 Wide Arm Merkins
  - 20 Sumo Squats
  - 20 V-Up Twists
  - 20 Bombjacks
  - 10 Squat Burpees

We talked about the word of the month – Leadership. I shared we all have an opportunity to lead through F3, just like we all have the responsibility to lead in our homes. I know I struggle with the balance of work and family time. As the leader of our households we need to support our Ms and be the examples to our children.

Mosey over to the round about
Each man would take a lap around 1st doing Lt Dans
Finally we would bear crawl.
Mosey to the football field for the last 30 seconds and some LBCs

Black Diamond (led by Backdraft)

Mosey from warm up top pull up bars
Pull ups/ Burpee challenge – 9 pull ups 1 burpee., 8-2 , 7-3 until finished.
Mosey to stadium run the bleachers
10 derkins
10 dips
Mosey to track run 1/4 mile as fast as you can. U vs. U
Mosey to end zone. Count off by 2s. split into groups first person flips tire 10 times than run end zone to end zone while next person flips tire everyone else continuously do 10 merkins, 10 squats, 10 big boy sit ups. Keep going until all of group is finished.
10 min 100 burpees. Do 10 burpees every minute on the minute. U vs. U
Mosey to 50 yard line 5 minute of Mary
Sideline sprints x 2 first set after you run 10 tuck jumps. 2nd set 5 hand release merkins

Ruck (led by Trucker)

2 20lb, 3 40lb, and 3 60lb sandbags were snagged from back of car as 8 PAX tucked down to the elementary school and dropped the sandbags next to the telephone poles. The 8 PAX carried the telephone pole around the parking lot. Left telephone pole where we found it and rucked backwards up the hill to the pull up bars. What’s a WO by Trucker without pull ups? YHC challenged the 8 PAX to do 2 sets of 5 pull ups with ruck on.

Rucked into stadium and lined up in 2 columns for sandbag throws from one end of football field to other and back. Then rucked up and down the football stand stairs from one end back. Rinse and repeat with sandbag throws and stadium stairs. Threw sandbags again down to other side of endzone and then formed 2 lines abs flipped tires from one end to other. Sandbag threw back to other endzone and climbed stadium stairs one more time. Finished with a 20 count flutters. Great work by seasoned and rookie ruckers.

Moderate (led by Short Sale)

MOSEY to Elementary School
Grab some Wall. Wall Sits while Pax at each end jumps out of line for 5 squats
Repeat with 5 Bombjacks.
Count off by 5’s and mosey to back of the parking lot
- Number 1’s go to station #1
- 2’s start at Station3, etc.
Stations: 3 minutes/station. Q calls stop & go
- 1: 10 Merkins, 20 Calf raises
- 2: 20 LBCs, 20 Monkey Humpers
- 3: 10 SSHs, 20 Moroccan Night Clubs
- 4: 10 Scorpion Dry Docks, 20 Squats
- 5: 20 Imperial Walkers, 10 Apollo Ohnos
- 6: 10 Broad Jumps, 20 Flutters
- 7: 10 Bombjacks, 20 squat jabs
- 8: 10 handclap merkins w/partner, 10 partner Derkins- Beloved by veteran Pax and FNGs alike
- 9: 10 Jump Squats, 10 CDD’s
- 10: 10 Dips, 5 jack Webbs
Mosey to Stop sign at bottom of hill for some Mary- Hello Dollies, Flutters, Protractor

MESSAGE ON LEADERSHIP- F3 gives us a great platform to grow our leadership skills and build confidence as a leader. The Pax will let you know if/when something has gone wrong but will also be there to lift you up. Also, the best leaders don’t focus on their ROLE, they focus on the GOAL. So, be the leader you were called to be.

Great group of men came to work. Veterans guided the FNGs and encouraged them at every step of the way. YHC kept reminding the group that it is UvsU out here. Some quality mumble chatter about what moderate means. Smiles all around when moved on from the stations.

Wrap Up

What we have at The Fort is special. It is a strong group of PAX led by men who live with intentionality. I am sure that each of us would agree that it has impacted our lives in ways that we will never be able to describe. At some point for each of us, we were gifted F3. We were headlocked by someone who recognized the impact that F3 had on them and how it could help us. With that in mind, let’s pay this gift forward. Be the leader you were called to be and use your influence to headlock the sad clowns around you, FNGs and Kotters, that are where you once were. Be a leader.

Ginsu

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Why you wanna give me a run-around?

2017-09-29Leave a comment

QIC: Barry Manilow
When: 09/28/2017
Pax: Anchorman, Asphalt, Assassin, Barry Manilow, Beacon, Bullwinkle, Culture Club, Deep Dish, Destiny, Fellini, Figaro, Fire Marshall Bill, Javert, MASH, Pin Up, Polaroid, Popper, Quickbooks, Rebel, Short Sale, Skippy, Smithers, Squeaky, Zimmern
Posted In: Footloose

24 PAX gave me a run-around Thursday morning at Footloose. Tuesday, I made it very clear to both PAX that were listening that Thursday, we would be running … a lot.

I rolled in with 3 minutes to spare, thanks too … who cares, the Weinke was laminated, and I was loaded for bear.

1 FNG to welcome, a little mumbling, a disclaimer and we were off …

The thang:

Mosey around the main lot, then out to the road, down the hill and a tricky left before the big hill to the big church lot.

Line up for dynamic warm up
Squat walkers
Knee ups
Toy soldier
Windmill walkers
Bear crawl
Patrick Swayze (karaoke L&R, powerskip, backwards run arms out)
Inch Worm
Jonah Hill (3 broad jumps, 3 merkins x 7)

Mosey to the lot across the street, circle-up (ish)
IC: CDDx10, Travoltax10, Squatx10, 2 burpees OYO
Mosey up the stairs to the First Baptist back lot, spot #1
IC: LBCsx10, MNCx10, Monkey Humpersx10, 2 burpees OYO
Mosey around lot a bit to spot #2
IC: Flutterx10, Bombjackx10, Dying Cockroachx10, 2 burpees OYO
Mosey around the lot a bit to spot #3 near grass
IC: Hello Dollyx10 (shout out to Hef), Scorpion DD, KneeTar Jaix10, 2 burpees OYO
Mosey out the front to the church lot across form the fire station
IC: Rosalitax10, Merkinx10, Hillbilly Walkerx10, 2 burpees OYO
Mosey to small lot across from Hardees
IC: Freddiex10, Mahktar Jaix10, Calf Raisex10, 2 burpees OYO
Mosey … Down on Mainstreet … Down on Mainstreeeeeet to the courthouse lot around the corner
IC: Shoulder Tapsx10, Overhead Clapsx60, Imp Walkerx10, 2 burpees OYO
Mosey all the way back to where we started in the large church lot, lots of love and mumble chatter here since we went by what everyone thought was COT, but I saw 6 minutes left …
IC: Russian Twistsx10, Plank Jacksx10, SSHx10, no burpees this time

Back to COT

The skinny on this one was that we kept moving, nothing harsh, I didn’t have to carry Dark Helmet up 40 flights of stairs with a cinder block on each wrist (or whatever he makes you do), 10 counts were walking 10 counts, on your 6, on your feet, in a plank, on your feet. No rest, 45 minutes of exercise.

Welcome FNG Popper, EH’ed by a friend in F3 Columbia

Looks like we made it,

Barry Manilow

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Lead, follow or move that Kettle Bell out of the way

2017-09-292019-10-22Leave a comment

QIC: Short Sale
When: 09/25/2017
Pax: Assassin, Bullwinkle, CSPAN, Dark Helmet, Destiny, Fish Sticks, Greenwave, Handy Manny, Javert, Pin Up, Polaroid, River Rat, Seacrest, Short Sale, Squeaky, Stones, Sugar Daddy, Tesh, Unlisted
Posted In: The Armory

A beautiful morning gloom dawned on The Armory where the Pax came to pick up heavy things and put them back down again. Cars kept coming and the numbers kept growing as YHC barked out the 2 minute warning. Just as the fun was about to commence, what do our eyes spy, but an FNG! And he basically EH’ed himself after a buddy from the ATL told him about F3. Impresssive indeed. Thus, a full disclaimer (well as close as YHC could get) was offered. And away we go-mosey around the parking lot with some Butt Kickers, High Knees and Soccer Hips thrown in.

COP: (all IC): Windmills * 10, SSH*15, IW*15, MNC*20, Merkins *10, Plank-O-Rama

The Thang:

Mosey with KB to the seat wall in front of the church.

20 Upright Rows & 20 Skull Crushers. Then Take a lap around the lot- Rinse & Repeat 3 times
20 Figure 8’s & 20 Around The Worlds. Then Take a lap around the lot- Rinse & Repeat 2 times
20 KB Swings & 20 Goblet Squats. Then Take a lap around the lot- Rinse & Repeat 2 times

Partner Up (size does NOT matter) for some modified DORA:

100 step ups- P1 starts exercise while Partner 2 bear crawls to top of church stairs and runs back, flapjack
100 dips- P1 starts exercise while Partner 2 bear crawls to top of church stairs and runs back, flapjack
Never got to 200 LBCs with this large group.
Had to leave time for the TESH favorite- PASS THE DUTCHIE, 1 round to the right, 1 to the left. Note to self-if you are in the circle with Tesh, switch circles. That 40 lb KB will make you want to cry.

Mosey to COT. Prayers for marriages, our leaders and our community. BE THE LEADER YOU WERE CALLED TO BE. Event if that means you have to get out of your comfort zone. F3 can be a High Challenge proposition but will bring High Rewards.

Thanks Assassin for the opportunity. Great effort by all this morning and great “picking up” of the six. It was a pleasure.

Short Sale out.

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All Eyes on You

2017-09-20Leave a comment

QIC: On The Rocks
When: 09/20/2017
Pax: Bear Grylls, Bob the Builder, Bullwinkle, Fish Sticks, Frat boy, On The Rocks, Shady, Short Sale, Straight Up
Posted In: Pantheon

Pantheon (Tega Cay Elementary)

Disclaimer: No FNGs this morning

Warm-a-rama I: Mosey around the big loop, including high knees, butt kickers, side shuffles, toy soldiers

Warm-a-rama II: To ball field for some SSH, Merkins, Mountain Climbers, Imperial Walkers, Hillbilly Walkers

Thang I: Indian Run: Last man carries a 32-ct case of water to the front. That’s 37.8 lbs in case you were wondering. Once the delivery is made, the deliverer drops to the back and the deliveree does 5 merkins then becomes the next deliverer. Did this around the school, for two carries per PAX.

Thang II: Line up on baseline, each pax in sequence goes down and back the court in the manner prescribed below while the rest do isometric workout, also as prescribed below.

Bear Crawl half court + people chairs
Sprints full court + forearm planks
Long jumps half court + superman
Wheel barrows half court + body destroyers
Power skips full court + balls to the wall
Side shuffles full court + 6 inches
Back sprints full court + low planks
ran out of time here (would have finished with piggy back carries)

COT: 9 paxposted this morning, that includes Fish Sticks who went for a run in preparation for a November half. Prayers for marriages and relationships and for those going through hardships as from hurricane damage or otherwise.

Skin: Nice work by all this morning. I think everyone was forced modify at some point this morning on account of muscle fatigue, with the possible exception of Bear Gryllz.

Fish Stix thanks for the opportunity to Q. Sputnik thanks for your help planning the workout, and then not showing up for the workout!

God calls us to listen to Him: listen to hear and listen to do. Can you hear Him and are you following His voice?

Rocks Out

TClap |

I call this one the rope a dope…

2017-09-18Leave a comment

QIC: Birdcage
When: 09/15/2017
Pax: Asphalt, Birdcage, Bowinkle, Clark Kent, Cooter, CSPAN, Culture Club, Dark Helmet, Destiny, Dilbert, ditch witch, Handy Manny, Hasselhoff, Hottie Tottie, Long Shanks, MASH, Old Bay, Pin Up, Polaroid, Psycho, Quickbooks, Short Sale, Smithers, Spitz, Squeaky, Stang, Twister, Zima
Posted In: Slow Burn, The Fort

Ok so right off the gate I have to say tagging 30 people is a chore, but I love all of you so I did it anyway. I dont get the opportunity to Q Slow Burn a lot so I am always grateful when the chance arises. One thing that never ceases to amaze me is the amount of folks that go to the Burn. I wanted to bring some things to those folks they may not have been exposed to before. We started as any other day with the disclaimer and identifying the FNG in the crowd EHed by Smithers. Off we went…

The thang

Slow mosey down to the parking lot in front of the old Baxter Fun house. We kicked butts and high knees along the way. Dark Helmet got a little handsy. Circle up for some windmills, merkins, and Moroccan night clubs. The counts ranges from 15-3 depending on my vibe in the air. Mainly I just get tired of the same old 10 or 20 counts. Q tip #1- DO THINGS DIFFERENTLY once in a while

Mosey over to the road leading back towards Armory. Next we were going to work on pacing. The object is to run the same distance over the same time repeatedly. First was a 1 minute run toward Forest Hill church at whatever pace you need to hold to get to 1 mile. So if you are a 5 minute mile guy, then run fast. If you are a 20 minute mile guy, then basically walk. This was a true UVU. We ran for 1 minute out then had a 1 minute rest. Then 1 minute back. Most ended right were we started. Next series was 2 minutes out, 1 minute rest, 2 minutes back. Again, other than Long Shanks, everyone ended close to where they started. This is a great training exercise for anyone trying to figure or work on pacing.

Next we went over to the Lowes sitting wall (or we sit on Lowes, idk). Count off by 1 and 2. Team 1 inch wormed out to a line in the parking lot then mosey back. 2s keep sitting on the wall. Once back switch. We did 2 rotations of this. We then did 2 seriees of bear crawls in this same manor. To cap it off was a series of slow merkins. 3 count down… to 10 I think.

Next we meandered over to another area where to everyone’s surprise we found a kettle bell coarse laid out. Everyone had their opportunity for rows, presses, swings, hay bailers, and curls. Whilst others waiting we did squats and merkins.

For my final trick we moseyed over to the gravelish lot next to Empire pizza. Here we partook in some HIIT style training. 1 minutes ARMAP burpees , rest, then 1 minute AMRAP merkins. COT

Prayers for Spitz to be the sounding board for a youth. Prayers for that boys family. Invergence on the 29th and convergence on the 30th where YHC has part of the call so I hope to see you all there.

Moleskin

So here is where things twisted everyone’s mind. I explained that we had actually performed workouts from 5 different style AO’s in a single Q. The warm ups with low counts and less impact-full exercises is something that can be found at a moderate style workout( Slow Burn/ Footloose). The running where we worked on pace setting is something you can find at Laces out or Clydesdales. The wall sits, inch worm, bear crawl combo was a stereotypical boot camp like Laces in, The Coop, or The Ranch (Constance motion with an elevated degree of difficulty). The KB portion was exactly what you can expect at Armory or Tomahawk. Last but not least the HIIT ARMAP is your Varsity style.

Moderate is a steeping stone on your fitness journey. Be careful not to get complacent and stop challenging yourself. We proved today that 30 men can do 5 styles of workout. Go at your own pace. Just because you “aren’t a runner” doesn’t mean you shouldn’t try a running AO. Just because you dont own a kettle bell doesn’t mean you shouldn’t try a KB AO (there are always extras). Just because you aren’t Pin Up doesn’t mean you should skip a HIIT workout. Push yourself men. The greatest growth comes from the most discomfort.

Challenge was issued of try a new AO this week. Who’s up for a change? I believe in you guys. Ill meet anyone anywhere if they want to try a new AO. Open invitation…

Thanks Barry,

Cage out

TClap |

22 for lessons on Self and Spiritual Discipline

2017-09-072017-09-21Leave a comment

QIC: Cornerstone
When: 08/29/2017
Pax: Anchorman, Barry Manilow, Bass-o-matic, Cake Boss, Crawdaddy, Deacon, Drop Thrill, Fire Marshall Bill, Hasselhoff, Hootie, Last Call, MASH, Neo, Psycho, Quickbooks, Short Sale, Skippy, Twister, Vernon, Wegmans, Zima
Posted In: The Ballroom, The Fort

BALL ROOM WORKOUT 8.29.17

Little baby arm circles 10 IC

Windmill 10 IC

Low slow squat 10 IC

Mosey to the bridge

Irkin then inch worm to the right to the end

Dip then crab craw back to the center

Meet back in the middle talk about spiritual discipline

Secrecy: not making our good deeds known, let god take receive attention. This is something i have been trying to work on and not to boast about what i have done but to allow him to receive the glory

Submission: to allow gods will to free us of our burdens & cares so we can follow Jesus. My testimony was when my daughter was diagnosed with cancer i gave it all to him and the worry and stress was gone something amazing.

Soul Friendship: engaging with fellow disciples of Jesus in prayerful conversation or spiritual practices. A great example is wet stone partner and i encourage you to be a part of that program

Mosey to the wall and stairs

Peoples chair with some arm straight out, overhead pumps 2 teams

1 from each team runs up the steps and back down

Feel the burn

Mosey to the left side of the school to open parking lot

2 teams, 1 team runs together around the parking lot while team 2 preforms exercise till the 6 is back then team 2 runs

CDD

Fire hydrants left leg (lift your leg up like a dog pees on a fire hydrant) thanks to my ST. Simmons brothers for that one

Fire hydrants right leg

Worse worse worse LBC ( start in LBC position right elbow to left knee then right elbow to left elbow to right knee then preform crunch) now you know how it got its name, thanks to my ST. Simmons brothers for that one too

Plank jacks

Bomb jacks

Calf raises

Next came a little word on self-discipline

Self-discipline: the ability to control one’s feelings & overcome one’s weakness. This one I struggle with especially sweets in the house I lack this and need to improve on it.

Will Power: control exerted to something or to restrain and impulse. I have taking on the Ragnar this year which a year ago I would have said you are crazy if you think I am going to attempt that. My mind set now is I am going to crush this race with my fellow brothers. So Saturday rolled around I choose not to stay and watch the fight that was so hyped up but to wake up and run at 5:45 in the morning to train for this race. Mind over matter

Determination: firmness of purpose

Mosey to cot

For some AB Lab

Start with American hammers IC

LBC IC

Freddy Mecury IC

LBC IC TCLAPS to the FNG (PSYCHO) perfect cadence count

22 at the BALLROOM

1 FNG (psycho)

Announcements

Prayers and praises

Nam-O-Rama

As always a pleasure to lead a great group of HIMS

Fantastic work gentlemen

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Staying Upside-Down at Pantheon

2017-09-07Leave a comment

QIC: Jedi
When: 09/06/2017
Pax: Bolt, Deflategate, Fish Sticks, Jedi, Mayflower, Short Sale, Straight Up
Posted In: Pantheon

I’m heading off-grid for two to six weeks, so when the call went out from Fish Sticks on Tuesday asking for a sub Q for Pantheon, I hesitated then accepted the challenge. Seven showed up and a disclaimer heavy on “modify as needed” (we’ll be upside-down a lot) was disclaimed.

Quick mosey around the parking lot, pulling in the usual high knees, butt kickers, and toy soldiers. Circle up for some good hip and shoulder prep:

Windmills
Hillbilly walkers
Pseudo-planche merkins
Side plank
Reverse plank
Inverted mountain climbers
Side plank on the other side
Normal merkins
Downward dog
Runners lunge
Low lunge

Mosey around the school to the basketball court for

The Thang

Pair up (or two twos and a three). One partner does wall walks (plank, walk up to BTW, and then back down to plank) at one end of the court while other partner does break dancer merkins (demo requested) at the other. Bear crawl to center court for partner pistol squats, then duck walk to other end of the court to do the exercise you hadn’t done yet. Bear crawl to center court to meet with partner for another round of partner pistols. That’s one round.

The plan: downward ladder from 10 to 1 rep of each

Audible called after the round of 9, so it turned into 10-9-6-4-2, totaling 31 wall walks, 62 break dancer merkins (31 per side), and 62-100ish pistol squats, depending on who was counting.

All PAX duck walked to the base line (we still had one of those left to keep it even), two quick ten counts were counted, then we moseyed back around to COT for a few minutes of Mary (and some shoulder relief via the shoulder lounge).

8-count V-ups
Heels to heaven
Side crunches

Announcements:

Senator Tressel’s underwear drive
Invergence (Sep 29) and Convergence (Sep 30) celebrating 5 years of F3 in The Fort
Mini convergence Sep 7 to send off Colombia team
I think we mentioned some other stuff too

Praises and prayers

Nobody fell on their heads this morning, but Bolt slammed his knee into the wall, which reminded us to pray for all the injured PAX…and those dealing with life and family things
Prayers for those affected by Harvey and in the path of Irma (and those affected by flooding in Sierra Leone, Niger, India, Bangladesh…..)

Really proud of these guys for putting up with my twisted idea of “fun,” though I’ve never seen people leave an AO so quickly following COT.

I look forward to the next inverted exercise we can come up with and the brave men who get to try it. Thanks to Fish Sticks for the opportunity.

Jedi

TClap |

F3 The Fort

Tag: Short Sale

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