Tag: Spark Plug

CSPAN Send off Convergence

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141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

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4 Corners of Love

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As this was my VQ, I wanted to keep things moving.  It was humid as always so it wasn’t hard to make the PAX sweat.

Mozie
Side straddle hops
Imperial walkers
Windmills
Morrocan night club

Stretch narrow,wide(l&r),calf,groin,quad,torso,arms

Lunge and hold 10
LBC 20
Merkin 10
Bomb jacks 20 oyo

Curtsy tap 5 2x (Apollo Ohnos)
Box cutter 10
Wide Merkin 15
Walking burpees 10 oyo

Glute bridge 5 reps 2 rounds/leg
Flutter kicks 20
Carolina dry docks 10
Peter Parker’s 10

Low slow squats 10
Heals to heaven 15 oyo
Diamond pushups
Superman

Monkey humpers
American hammer
Dips
Side stradle hops

Mozie to start and repeat stretch

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Light Pole Work

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For what looked to be a rainy morning the night before, I was pleased to see we would have a dry morning, except for the sweat from the less than moderate work I had planned.  Ballroom is a great AO and is also moderate.  The workout allowed everyone the opportunity to push themselves.  As cars rolled in a great group of 25 PAX assembled and the mumble-chatter started immediately.  After a short disclaimer we moseyed around the parking lot and stopped at the far side for warm-up

  • SSH
  • Windmill
  • Imperial Walker
  • Low Slow Squat
  • Merkin
  • Mountain Climber
  • MNC – correct arm movement

Mosey to the entrance road for the light pole work to begin.  Begin at 1st light pole with exercise, run to the 2nd and complete exercise.  Come back to 1st and complete exercise and go to 2nd then 3rd and then back to 1st.  Continue this until complete all 5 light poles. (Mumble-chatter had dropped to a low level), catching your breath was more important.  Light poles were spaced out along front entrance and every other pole had designated exercise.  Exercises:

  1. 10 Merkins
  2. 15 CDD
  3. 20 Dips
  4. 25 Monkey Humpers
  5. 30 Squats

Once completed and six was in we moseyed to the grass/mud hill on the side of the school.  Set out for a series of 12’s.  Bottom of hill dips and the top of the hill squats. 1 at bottom & 11 at top of hill – 2/10, 3/9…..

Moseyed back to front parking lot for a little Mary.  Opportunity for some of the Pax that had not Q’d before to lead an exercise of Mary.  Good job Arrowhead, Dungaree and Wide Right.

Moleskin:

We have almost completed 60 days of focus on impact.  I shared with the group that as I have thought about impact in my life, I have thought about the people in my life that have impacted me.  Most of the time they probably didn’t know the impact they made but more importantly their impact was made by how they lived their life.  As I shared that in our family, work, social and community, it may not be the words we speak but the daily actions we live that can impact someone.  I also shared Dabo’s response he had at the ACC media day, when asked about his faith.  “If there is hope in the future, there is power in the present”.  Take 3 minutes and watch the video of his response.  We are all blessed and have different opportunities in the present.  Let your actions speak loudly!!

Thanks Short Sale for the opportunity to Q.

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More Broga Please

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Warmup

Seal Jacks x20

Windmills x15

Cherrypickers x15

Hillbilly Walkers x15

Mountain Climbers x15

Over Headclaps x 12

 

The Thang

Mosey To The Big brick building behind burger king for 4 corners.

5 rounds of 4 corners

1st round was Diamond Merkins,Squats,Alt. Shoulder Taps,and Heels To Heaven 5 Reps each

2nd Round Merks,Sumo Squats, CDD, and LBC 10 reps each

3rd Round Wide Arm Merkins, Ripstick Squats (squats on your toes), Mak-Tar Jah, and Box Cutters 15 reps each

4th round Hand Release Merks, Monkey Humpers, Overhead Clap, and Big Boy Situps

5th round Merks, Calf Raises, Jack Webb to 20,and Flutter Kicks 20 reps all

10 burps OYO

Now it was time for the painful part of the workout BROGA

these boys were moaning and groaning  as i put them through various stretches and yoga moves. we did this for about 10 minutes needed about 20 more.

mosey back for COT

Prayers

Cornerstone on the passing of his Step Mom this week

Cspan on his continuing job search

Thanks Smithers For The Q

Stang

 

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A Moderate Ballroom Dance

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Honored to Q The Ballroom, thanks to Short Sale and 13 PAX

5:15 and one coming in hot, wait or go? and we’re off

Mosey to the lot on the other side of the school, circle up
10 x Hillbilly Walker, 10 x Windmill, 20 x MN Club, 15 x LBC, 10 x Imperial Walker, 10 x Weed Puller, 20 x OH Claps, 10 x Dying Cockroach

Mosey around to the back of the school near the bridge, circle up
10 x Stationary Toy Soldiers, 10 x Richard Simmons, 10 x L S Squat, 10 x Hello Dolly, 10 x Travolta, 10 x Scorpion DD

Mosey across the bridge and around the outside of the football field to the cinder block lot
Back and forth across the lot
Karaoke L, Karaoke R, High Knees, Power Skip, Butt Kickers, 1/2 Squat Walker:1/2 Jog it out, 1/2 Bear Crawl:1/2 jog it out, 50%, 75%, 100%

To the edge of the lot for suicides
20 x OH Claps
20 x OH Claps, 10 x Donkey Kicks
20 x OH Claps, 10 x Donkey Kicks, 10 x Squat Jumps
20 x OH Claps, 10 x Donkey Kicks, 10 x Squat Jumps, 10 x HR Merkins

Walking 10 count to the other side of the lot for a different perspective
20 x MN Club
20 x MN Club, 10 Plank Jacks
20 x MN Club, 10 Plank Jacks, 10 x Monkey Humpers
20 x MN Club, 10 Plank Jacks, 10 x Monkey Humpers, 10 x Makhtar N’ Diayes

One more time ish
20 x Arm Circles
20 x Arm Circles, 5 x  Flying Squirrels
20 x Arm Circles, 5 x Flying Squirrels, 10 ea Stationary Lunge

Mosey back the long way, around the outside of the field, across the bridge, back near COT for some Mary, 10 x LBCs, 10 x Freddie Mercury, !0 x Travolta

Looks like we made it,

Barry Manilow

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Calling

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What a great way to start a birthday! 16 #HIMs that I’m blessed to call my brothers in Christ showed up for a moderate birthday beat down. It was great to be in fellowship with all the Pax. Having my nephew, Shin Guard, there was icing on the cake.

The Thang:

Mosey to the parking lot at Saint John’s United Methodist for a warm-up.

Warm-Up: Stretches, SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (15x), CDDs (15x), Rosalettas (20x).

Mosey to the parking lot at First Baptist Church for a Buffet of Pain: Light Running, SSHs, Squats, LBCs, Merkins, Diamond Merkins, Dips, Wide Arm Merkins, Calf Raises, Monkey Humpers, Penguins, Plank Jacks, Hello Dollies, Guerrilla Squats, Bomb Jacks 

Mosey to the parking lot at Fort Mill Church of God

Partner up. Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds).

Moleskin:

I’ve been reflecting on the life in which God has blessed me with for 39 years strong. I realized that I finally answered His calling for me a few years ago. My calling is to Glorify Him and to serve the underprivileged. It seems obvious to others now, but I made myself “too busy” to hear or answer His calling in the past.

This week, I thought the life of King David. God called David to be a Sheppard, then a fighter and then a king. David learned how take care of sheep and protect them from predators when he was a Sheppard. God called on David to protect the Israelites from Goliath. David answered God’s calling in that moment. He cleaned Goliath’s clock while others thought he was ill- prepared. What others did not know is that God fully prepared David for His calling.

What’s your calling that God has prepared for you? Can you hear His voice? If not, slow down, stop being “too busy” and just listen. You were designed for great works that extend beyond your family and day job. Answer your calling.

Peace,

Deacon

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Be IMPACTfull each and every day

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This month’s word on the month is IMPACT. what a better way to start the month than being Impact full as a Q. Smither’s also was Q at CnW and what a better way to emphasize the word of the month, then to have back to back messages. I normally don’t develop a weinke a few days in advance, but lately I am dealing with personal challenges that are Impacting me in various ways. So when I began to prepare for the Q I thought it would be interesting to develop a weinke around the word IMPACT. I thought it would be easy to find exercises starting with each of the letters in the word, but I was wrong. It sure was a challenge to for a few words, knowing that I couldn’t utilize coupons and wanted to keep it “moderate”. Below are the various exercises that were performed in order to spell IMPACT (a few were re-used due to the limited selection). We spelled IMPACT 5 times, if I did my math right.

I: Indian Run (we started and ended with this as we ran to/from the Clean Eats parking lot); Iron Hulk (Lexicon states this is Jack Webb with 1:4 ratio); Incline Merkins

M: Merkin; Moroccan Nightclubs; Maktar N’Dyies; Mountain Climbers

P: Peter Parker; Parker Peter; Protractor; People Chair; Partner Merkins

A: Abe Vigoda; American Hammers

C: Carolina Dry Docks; Chilcut; Catch me if you Can (crowd pleaser with merkins)

T: Tony Hawk Burpee; The Chinook; Temp Merkin; Toy Soldiers

Don’t let the day go by without being Impact full with your M, 2.0s, Community, and faith. LEt HIM speak to you in how you can do so. Your M and 2.0s look up to you and rely on you to be an Impact on their lives by leading by example. I have failed this countless of times, but I know and NEED to continue to remind my self that HE died for our sins. This was and still is the most Impact full thing anyone could do for us.

Trucker

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If you build it, they will come..

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The weather forecasts leading up to Slow Burn showed what could have been a soggy outing. In preparation, I made sure I had not one, but two Weinke’s prepared for the PAX. One bringing back a popular game from College past to keep us dry, “Roxanne,” with a slightly different spin, and the other a friendly mosey around the parking lots with a few exercises mixed in. Surprisingly, it ended up being a perfect day and with it, an impressive 30 PAX showed for the party.

Warm-up

Mosey to the parking lot in front of Empire Pizza

Along the way, did some butt kicks, high knees and side shuffles, left and right and circled up for some warm-up

SSH- x25

LSS- x10

Windmill-x10

Moroccan- x25

Overhead Claps- x20

Happy Jacks- 4 rounds- 5 SSH/ 2 jump squats- a nice new surprise for the PAX

Mountain Climbers- x 10

Annie- 1-2 (1) Total of 10-

The Thang

Mumble Chatter was in full force and hard to avoid with such a great number.

First Round-Same parking lot, PAX lined up close to the center back parking line and faced towards the curb heading at a slight decline. Kicked off the fun with a round of 7’s. PAX started with 1- CDD and sprint to the other side- 6 squats. Continue this pattern until the the flip-flop happens, and you are ending with 6-CDD and 1-squat. Great work out of everyone. Plank until the Six was in.

Second round-Mosey over to the parking lot next to the new restaurant Persia (not sure if that’s the name). PAX lined up along the parking space middle line facing the curb. Seemed to be a theme for the day. Next up- Modified ascending bear crawl until 13. 1-CDD then Bear Crawl to other side- 2 Derkins. Bear Crawl back to starting position, complete 3-CDD. Continue this pattern until you end on 13- CDD. Once complete, a couple of ten counts and off to the next destination. Amazingly, the mumble chatter had decreased significantly!

Third round– Mosey over to the right side of Lowes and all the PAX grabbed some space on the wall. I had originally planned for some chicken peckers, look it up. Instead we started a 10 count at one of the PAX line and continued with all PAX in a chair position. PAX joined in with instructions to push everyone to that great feeling of displeasure. Thanks for chipping in! As it got to the halfway point, I could hear the mumble chatter wondering what happened to the moderate workout, so I gave a quick leg shake break. Quick it was, and then back on the wall. We didn’t quite complete the entire line but I commend the PAX on the effort.

Next up Individual suicides- showed the PAX the lines to hit and off they went. 5 Merkins after first set and 5 flying squirrels after the second.  Took a break in between to highlight for the group the mission and 5 principles of F3. Hopefully the FNG’s heard it!

Headed back to the warm-up spot for some Mary work

Dolly-20

Reverse Crunch- 20

American Hammer- 15

Flutter kicks- 15

Mountain Climbers/Peter Parkers/Parker Peters

Back to COT

It wasn’t quite Six O’ Clock so we needed one more exercise to get us there, and Trucker happily offered up toe touches to get us home. Thanks!

Announcements– read your newsletter

Prayers/Praises– Badger, Glenn, Children, Teachers, Parents, Smithers, CSPAN, if I missed one I apologize

Thanks for the support PAX and for Shady and FMB for bringing FNG’s- Wide Right and Wilson

And Smithers for the opportunity to lead!

Frat BoySlowburn

 

 

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