Rockin’ Slow Burn

 

Slow Burn

Nine Pax showed up as   cool weather prevailed.  Suspicion was on the mind of a few as they noticed  a mini head lamp was noticeable on the Q’s noggin. Disclaimer. MOSEY on down to Lowes.

Slow mosey followed by some high knees, butt kickers & side shuffles.

Chatter, Chatter, Chatter

Warm ups:

SSH

Old Man Windmills

Imperial Walkers

Cherry Pickers

Moroccan Night Clubs

Peter Parkers

Plank Stretch

Downward Dog

Honeymooner

Mosey behind Lowes

Some more chatter

The Pax were curious as why the Q was searching the bushes with his mini headlamp. A mini speaker appeared in his hand along with a modified “Board of Pain”

THE THANG

Partner Up

2 Excercises/Alternate/Complete Reps/3 minutes longSlow Burn

1-Mtn Climbers/Squats X 20

2-Bomb Jacks/Partner Plank Hand Taps x 20

Mosey around the parking lot

3-LBCs/Pank Jacks 20x

4-Merkins/Jump Rope 20x

Mosey around parking lot

5-Lunges/American Hammer 20x

6-CDD/Low Slow Squats 20x

Apache 10 Counts provided opportunities for the Pax to talk about how they came to F3 & how they got their nick names.

MUSICAL HIT LIST

Van Halen Right Now

Billy Joel Pressure

Led Zeppelin Rock & Roll

Journey Any Way You Want It

Tom Petty Runnin’ Down A Dream

Led Zeppelin The Immigrant Song

Indian Run back to COT

Prayers & Praises

Thanks goes out to Wide Right who asked me to sub for him!! Thanks to the Pax for allowing me the honor to lead you in the Gloom!

 

Boogie Down out!

 

 

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

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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Footloose and Free thanks to All The Saints!!

Today is November 1 and in some denominations they recognize All Saints day today. See below for more on that, but 3 runners took off early and 13 other PAX came to the dance floor for a litle two step with YHC – Cake Boss! We had a great crowd and was super proud of the hard work put in and the encouragement by all the PAX to keep pushing through. Such an honor to be part of this thing we have, F3, and to be part of this community! Aye!!

The Thang:

Footloose 11/1/18

Mosey to FMCoG parking lot
Toy soldiers
5 Burpees
Side lunges
4 Burpees
Butt kickers
3 Burpees
High knees
2 Burpees
Imperial Walkers
1 Burpees

Mosey across street and partner up for Dora 1-2-3

Partner 1-Run up hill to corner Partner 2-exercise move Flapjack
100 Merkins
200 step ups
300 dips
Alternate running up hill backwards

Mosey to front of FMFBC
Partner 1-bear crawls up church steps Partner 2-exercise move -Flapjack
Flutters
Freddys
Leg raises
Boats/canoes

COT

11/22 Thanksgiving Convergence at The Ranch 0600

12/01 Christmas Party – Sign up and enjoy a night out

Prayers for all the tragic deaths across the country and all dealing with health issues.  Prayers for unity in our country.

 

All Saints Day–This gets chalked up as a Catholic thing, but I want to share some information with everyone. Anyone that has come to JC, led someone else to JC and has lived their life for JC is considered a Saint. Its not meeting some criteria except that of what JC outlined in saying, “If anyone would come after me, let him deny himself and take up his cross daily and follow me.” Luke 9:23

So my question and challenge to all of us is are we denying ourselves and bringing others to SKY Q? Our ministry starts at home with the M and 2.0s and then shield lock and whetstone partners. We don’t have to have some sort of degree or education to know what Sky Q has done in our lives and to share that with others so they too can be transformed. Being a Saint does not mean being perfect either. Moses, David, Peter and Paul were far from perfect, but they denied themselves for HIS plan not their own. Live it and watch how you influence others for HIM.

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Nihil Gastrocnemius

TL:DR version

Have to stay off my left calf. I may miss some things or get the order wrong, since I had to modify my plan heavily.  We destroyed some quadriceps…

We took a stroll to the empty side of the AO parking lot and circled up for some

  1. Low Slow Squats
  2. overhead claps
  3. merkins
  4. “under the fence” merkins x 7 (can’t find in the exercises, but I know it’s common, accidentally fired my left calf and almost ate pavement, I had to stop and had everyone get up)
    1. Start in down dog
    2. bend arms like a Carolina dry dock
    3. keep them bent and push up into Honeymooner
    4. Reverse to down dog
  5. Stretching from sumo position, drop the six and extend each leg with the toe up

Next we partnered up for some modified Dora.  Each mover would go one way and start the stationary exercise when they got to the end, while the partner did the moving exercise.  The length was from one center line to another (about 19.5m)

  1. Toy soldiers – Squats x100
  2. Leg Sweeps – LBC x200
    1. Recommended modification for the sweeps was to squat with the six just above ground, extend the left leg and shift with the six almost dragging, bring the feet together, turn 180, extend the right, and continue)
    2. Deacon has SOLID sweeps
  3. A bit of talking about encouragement, and how we as men, (especially YHC) can easily tear down someone without thinking about it
  4. Open Tee Stance  walk – high knees across the body x300
    1. Open Tee Stance – walking with toes at 45’s away from center, the back knee is just above the pavement, and the front foot lands directly in front, come up and step in front of the back knee.  This kills the quads
    2. High knees across the body not  unlike the imperial walker, but higher and combat oriented
  5. 10 count to breath
  6. 10 burpees
  7. 10 count again
  8. Squat walking, with ducking and double punch – flutter
    1. At this point we changed it up to just two lengths, no counting, just flutter

Circle up and get some more leg stretching like in the warmup.  But that was just the interlude.  Some more circle exercises were on their way

  1. Forward split circular fingertip pushups
    1. Legs out with toes up, on your fingertips, sway back going down, and forward over the hands going up
  2. Horse Stance (Al gore, if you want) and 100 2-count punches
  3. Horse Stance and 25 2-count upper cuts
  4. 15 Imperial Walkers
  5. 15 Hillbilly Walkers

Finished with some forearm stretching and back to COT where we did Name O Rama (and my phone decided not to continue recording after 2seconds), and welcomed FNG “Shazam” to F3!! Announcements and prayer and break for the day.

Background on the modification

I’ve got a massive backlog of exercises that don’t involve running, carrying people, and the normal, exhausting, certain-death at other AOs.  Most of these revolve around my shaolin background, and I had built a fun tour of the DT Fort Mill around them…  But fate or my body had other plans…

Early AM yesterday YHC was leaving my son’s school conferences and hopped off the curb onto my left foot and the same muscle pull I experienced at the Hive two weeks ago reared its ugly head. I once again got the chance to hobble around town like someone had given my calf the Tonya Harding treatment.  I thought my number was  up.  I sent messages looking for a backup Q and began praying that when I woke up in the morning I’d be healed.

That didn’t happen.  But the spasm or whatever it is calmed down enough that at 0400 this morning I could put weight on the left without too much pain.  So I geared up and drove down to Footloose in the delightful weather we’re having, and selected exercises that didn’t require anyone to fire their calves.

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A not So slow Burn

There was perfect weather for 29 PAX that came out for YHC third Q. I wasn’t feeling extremely confident because my first two attempts at Qing were less than stellar and this was a large turnout. After spending some quality time earlier this week coming up with what I thought would be a not-so-moderate workout I took a deep breath, said a little prayer and got busy.

The Thang

We started promptly at 5:15 with a welcome to my first FNG, the disclaimer and then we moseyed down the hill to the parking lot across from Lowe’s for some stretching.

COP:

Broga (toe touches, elbow lifts, leg stretches)

Hillbilly walkers x 25

Cherry pickers x 15

Windmills x 15

Moroccan night clubs x 25

Side straddle hops x 25

Burpees x 5

After the warmup was done we moseyed to the parking lot behind Lowe’s where the real fun began. We partnered up and started with a round of Dora 1-2-3s.

Parking lot runs and….

100 Merkins

200 LBCs

300 Overhead claps

We threw in an extra parking lot run for good luck and knocked out another 5 burpees before moseying to the parking lot in front of Empire Pizza.

COP:

Imperial walkers x 20

Low slow squats x 25

Hello dollies x 25

Burpees x 5

Moseyed back for CoT and had a little time to fit in 25 American hammers, 20 monkey humpers and more broga before calling it quits.

CoT:

Count-o-rama

Name-o-rama

FNG – My coworker and good friend, Gary Del Toro, was welcomed and almost immediately dubbed “Strawberry” because of the Mets t-shirt he was wearing. Later in the morning at work he said he really enjoyed meeting everyone and definitely planned on coming back.

Announcements

Praises and Prayer Requests

It was a great group of HIMs that definitely made me stronger mentally and physically, I hope I returned the favor. Thanks Smithers for the chance to lead!!

Barney Fife

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Carport Broga at Footloose

We had 16 pax brave the weather which ended up not being an issue.  After a brief intro and disclaimer we took a short mosey to the first carport at church #1.  Broga was the warmup for our first stop.  The pax was introduced to cat call and pigeon stretches.  Another mosey on to the second carport behind FBC.  We continued broga with some more leg stretches and arm stretches.  Mulble chatter was becoming an issue so I threw in set of burpees.  It got quiet quick.  Mosey to our next stop at the upper parking lot of  COG.  A couple of more warmup sets with merkins and peter parkers.  Finished up the broga with some upward dogs and walked the dog.  More burpees then our final mosey to the meat and potatoes.

Before diving in pax got a short switzer on #getinthegame.  Referred back to the invergence and the service opportunities with CAH, paradise GFit and reading opportunities.  Find out your spiritual gifts and put them into action.

On to the main event.  A couple of rounds of 1/2 parking lot of toy soldiers, knee grabs and lunges then run the other have of lot and back.  I asked pin up if he cracked a sweat yet.  He said no.  Wrong answer.  Ran the whole lot that time up and back.  Not much chatter after that.

We did a pax choice DORA. 100 Merkins, 200 Moroccan night clubs, 300 LBC’s and 400 squats.  The Pax partnered up and alternated run across parking lot while partner worked on exercise.  By the time we got to the squats we had to call an Omaha.  Ended up doing 200 squats and 200 monkey humpers.  More burpees in there somewhere.

Mosey back to COT for a little mary and wrapped up the burpees. Ended up with 33 in total.

Thanks Beacon for the opportunity.  Always a good group at Footloose!

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Today was the 13th and since so many are superstitious on the 13th , I was thinking why not make their apprehension for a certain day of the month a reality!  All were also concerned with the approaching storm perhaps they overlooked the storm that was coming this morning in the Gloom.

We began with a little Broga sun salutation action to get us in the mood for a longerish mosey….Love running down the middle of Fort Mill in the early morning. 

We turned and ran past the police starting their shift , a lot of hello’s to the officers…then a right turn down the hill and to the church from there it was game on. 

The Thang

10 burpees  and a run up the stairs and around the church x5…yes 50 burpees

next 4 rounds of 10 dive bomb merkins and up the stairs and around the building

next 3 rounds of 10 hands out front merkins and up the stairs.  (note to self: stairs are painful after 12 times) Doesn’t matter what was coming after that as time ran out so we moseyed up the hill to the COT for the closing and oxygen. 

Thank you to all again for helping me catch back up on the September burpee challenge. 

 

Dungaree

 

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Live in the Present and Feel the Slow Burn

Got Labor Day 2018 weekend off on the right foot with a strong group of 23 pax. Awoke to a thick, humid late summer morning and Q-drenaline got YHC to the AO early. Erected a shovel flag as I know that my friend the Site Q,  Smithers, is on IR. Heal up brother. We’ve got this one covered.

Had put out a blast into the Twitterverse that this would not be so moderate. Once Hootie rolled in with his usual 1 minute to spare, the Disclaiming began. With such a large group and many newer faces, the full-on disclaimer was explained. Then:

Mosey in front of Empire Pizza with High Knees, Butt Kicking and Toy Soldiers.

COP:

  • Seal Jacks * 25
  • 5 Burpees
  • Moroccan Night Clubs * 15
  • 4 Burpees
  • Merkins * 10
  • 3 Burpees
  • Squats * 15
  • 2 Burpees
  • Wide Arm Merkins * 10
  • 1 Burpee
  • Windmills * 15
  • Squats * 25

MOSEY back to the rear entrance to Chick Fil A for the:

THANG:

LADDER -RUN BACKWARDS UP THE HILL, 7s, MERKINS AT TOP, BOMBJACKS AT BOTTOM. 10 Counts by destiny. ROUND 2-SQUATS AT TOP, LBCs AT BOTTOM. It’s not easy to find an incline near this AO, but the running backwards up the driveway presented enough resistance. Real crowdpleaser.

THOUGHT ON PRESENCE: WHAT DISTRACTS YOU FROM BEING PRESENT? THE PAST OR THE FUTURE?

MOSEY to side of Persis Restaurant and grab some wall. People’s Chair for 3 10 counts. BTTW for a 10 count.

To the grass circle in front of Persis for  AMERICAN HAMMERS and my personal favorite, JACK WEBB.

THOUGHT ON PRESENCE: HENRY FORD SAID ”HISTORY IS MORE OR LESS BUNK. IT’S TRADITION. WE DON’T WANT TRADITION. WE WANT TO LIVE IN THE PRESENT AND THE ONLY HISTORY THAT’S WORTH A TINKER’S DAMN IS THE HISTORY WE MAKE TODAY”.  Loved this quote.

Mosey to COT. Announcements- Q School @Golden Corral in September, The Fort 6th Anniversary Invergence, September of 1000 Burpees. Prayers for our schools, Praise for Beacon for organizing The Fort Prays for FMSD.

Always a pleasure to lead and fun to meet some of the newer guys. Great interaction between some vets and newbies today. Of course, Twister’s constant stream of mumbl and chatter always keeps things lively. Thanks to Smithers for the nod.

Short Sale signing out.

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