Tag: Sparkplug

Broga and Pole work at the Ballroom

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The PAX were in for a treat as we started out the warm up with some routine Broga.  This obviously started after I did the disclaimer since I’m no where close to a professional like Sasquatch.  There was a lot of mumble chatter during broga so I had to stymie that with a 25 count of Mtn. Climbers.  That fixed the chatter.  We did a few other moves and then moseyed out to our first pain station.

If you’ve never been to the Ballroom there are a lot of light poles there.  I’m sure you can ask any of the PAX and the would confirm that.  I think we did 15 for the first round.  Below are the exercises  15 counts for each:  Merkins, LBC, Squats, CDD, Calf Raises, Flutters, Side Straddle Hops, Shoulder Taps, American Hammers, Mt. Climbers, Hillbilly Walkers, Freddy Mercury, CDD’s

Then we moseyed over for a round of wall sits that got a little outta hand so we had to cut that short.

Rinse & Repeat for more pole work.  Right before we finished up we found Cindy and did a round of curls.  Jail break back to COT for a final round of Broga to work out the kinks.

Great time with the PAX.  Thanks for the Opportunity.

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Another Saturday at The Yard

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CSPAN and I needed therapy, so we pre-rucked a few miles before I showed to Q… Some might use the fact that we pre-rucked as proof of our need for therapy, but it IS the therapy… it’s complicated… just forget it…

Once PAX started to arrive, we got on with the Thang:
Mosey to small lot on left side of the Middle School (if you are facing it) for the Warmup:
Windmills
Cherry Pickers/Weed Pullers/Jimmy Carters/Whatever…
Merkins
Squats
Moroccan Nightclubs
Side Straddle Hops…
…all came to visit to the count of 10…

Then we ran from that end of the school (stop 1), past the front doors to the small lot on the back right corner (just above the football field) of the school (stop 2)…

We did a bunch of exercises and discussed the mission and 5 core principles of F3…

Then we alternated running back and forth between stop 1 and stop 2 doing exercises each time we arrived… Burpees, squats, CDD, Merkins, Flutters, etc.

Once we got sick of that we did a couple of rounds of 4 corners with accountability partners to make sure our form wasn’t lacking:
Merkins, Big Boy Situps, CDD, Seal Jacks for the 6…

Then we did a “ring around the Mary” and called it a morning…

The fun never ends and the party never stops at The Yard…

Helmet, out.

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Lucky Friday the 13th

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The thang

Disclaimer given

Mosie dow and around the back of Empire Pizza

COP in front of Empire Pizza

13 of each exercise to keep with the Friday the 13th theme

Seal Jacks

Diamond Merkins

Moroccan night club

Mountain Climbers

Wind Mill

Peter Parker

Parker Peter

SSH

Plank Jacks

Mosie over to the sidewalk for 3 rounds of Dips and box/curb jumps 13 ea.

Mosie over to the cones and partner up

Partner 1 stays in and does LBC while partner 2 runs to first cone and does 1 Burpee, run back do 6 handslap merkins with your partner. Partner 1 runs to 1st cone does 1 berpee returns to home and does 7 more handslap merkins, both partners run to next cone together. Increase by one burpee each round till we get to 4 burpees

Round 2 we replaced hand slap merkins with hand slap squats

Mosie over toward COT and do some AB Lab led by each PAX and continue with the 13 theme

COT

A fairly moderate workout but not too moderate!!!

This was my VQ at Slowburn and I’d be happy to go back any time! Not sure the regulars feel the same!!!  🙂

 

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4 Corners . . . with some “Elders”

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I will keep this backblast shorter, but I will say it was a lot of fun today at the Pantheon! Thanks to Fishsticks for letting me Q.

Some Pre-work:

1 group of runners headed out to who knows where at 4:45.

Fishsticks and I did some extra ab work that I call high octane abs. It hurt.

Disclosure given. Lots and lots and lots of chatter. Completely dark. Did I mention there was lots of chatter?

Short mosey to the lighted area for a different dynamic stretching workout after some high knees and butt kickers.

Some confused minds about what we were doing since very few had done this style of warm-up before (~8 exercises). Eventually I shifted to some traditional SSHs and the crowd went wild. It was like the PAXs’ bodies woke up.

At this point I inconveniently forgot a few demos of a few of the exercises to come for the main event.

The Thang:

We broke up into 4 teams of 5 and went to each respective corner on the soccer field. Fortunately, it was not very muddy.

I’d tell you the 20 different (and difficult) exercises that we did, but  . . . that means I’d have to type them out right now and I feel lazy after a long day of work. So if you are reading this, feel free to retweet it and comment what your favorite one was even if you don’t know the name of it. We did do Tunnel of Love and People’s Carry between cones.

I had a second round prepared, but, oh well, . . . time slipped away from us. Beware of next time. Round 2 was scheduled to be harder.

COT: Main Announcements: Convergence coming up; Praises: Lutefish’s daughter rocked it; Prayer: let’s continue to pray for children going through difficult times and Badger and his family.

Thanks to everyone, including the “Elders” for their hard work today!

Lastly, I think I missed one of you on the list. So sorry. My memory can only remember 19 out of 20 without a recording. Feel free to identify yourself.

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Sparkplug’s 4 Corners + Coupons

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The morning was actually pleasant.  Upper 60’s, a slight breeze, and no active rain…to start.   Sparkplug was on Q and had Twister bring a trunk load of coupons!  Started out with a partner carrying a coupon in a mosey down to the corner of the restaurant row, Then off to the parking lot for some warm-up.

Mosey around to the far side of Lowes for some wall sits, bear crawls, and a few other things.

Then Mosey back up to the restaurant row where there were 4 exercises listed for each corner.  We counted off in 4’s and each started at our own corner, going clockwise around the building.  It was a great full body workout!  Rain started somewhere during the first cycle, but it was pleasant, not a hindrance. Plus, we got wet on the parking lot when Sparkplug called for LBC’s and Freddy Mercury’s during the initial warm-up!

We even had one of Fort Mill’s finest from the police department stop to check us out.  Spitz did his best to EH him…he seemed interested, but Spitz said he would stalk him to make sure he came out ;-).

Finished up, and partnered up to carry the coupons back up to COT.

Great job to Sparkplug for the Q today!  I have to be honest…I really just wanted to hear him talk for the full 45 minutes ;-).

Smithers, out

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Yahtzee Culture Club Style

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So, Culture Club came out completely prepared as usual.  Always love attending one of his workouts!  This Friday morning we played Yahtzee in a way I personally never have before.

The basics were one PAX called out an exercise from the bottom list seen above, and the remaining PAX did that exercise while the first PAX took his three rolls for Yahtzee.  Once the points were written on the tape, then the blue tape was removed to reveal which exercise would be performed, and the reps would be the amount of the score written in.  If the exercise under the blue tape was highlighted in green it meant that for the next round, instead of choosing an exercise from the bottom list, the PAX would run a lap around the parking lot.

If you have not been out to participate in a Culture Club workout, I highly suggest you plan for it.  He has certainly set a high bar of excellence, at least in my book 😉.

Smithers – Out

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Leprechaun Hunt at The Yard

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It was a dark start to the St. Patrick’s Day, and upon arrival to the school there appeared to be some sort of overnight activity going on, so I needed to call an audible to work around the unanticipated changes, but it worked.

Disclaimer, and then we started out with a mosey around to the lot in the back of the school where we circled up for warm-ups:

  • 15 SSH’s
  • 15 Imperial Walkers
  • 15 Moroccan Nightclubs
  • 10 Windmills

Mosey down the bus entrance road towards Springfield Parkway until we got to the long straight hill section.  Time to partner up, and one partner will run up the hill and back (three light poles) while the other partner performs the following exercises until they get back.  Each partner does one round of each exercise alternating with a run:

  • Shoulder Taps
  • Squats
  • Monkey Humpers
  • Wide Arm Merkins

Mosey back to the back elementary loop area for a little rinse and repeat, only with a run around the loop and the following exercises:

  • LBC’s
  • Carolina Dry Docks
  • Hand Release Merkins
  • Overhead Hand Claps

Then we talked a little about what it meant to abide, specifically in Christ.  It’s not something that is easily done, at least not for me.  It requires literally giving up all control, of everything, then placing that trust in Jesus to carry me through to where He wants me to be.  There were several head nods from the PAX, and then we moseyed back up to my slightly less secret spot up in the woods for some cadence exercises all together.  We were all blessed with an amazing view of the sunrise while up on that hill!  God is good!

We rotated around the circle with each PAX counting off cadence for an exercise (or two).  There were three rounds that looked like this:

  • 15 dips with hands facing forward (double count)
  • 15 Inclined Merkins (double count)
  • 15 Calf Raises regular (double count)
  • 15 Calf Raises Toes Out (double count)
  • 15 Calf Raises Toes In (double count)
  • 20 dips with hands facing backwards (double count)
  • 20 Inclined Merkins (single count)
  • 20 Calf Raises regular (double count)
  • 20 Calf Raises Toes Out (double count)
  • 20 Calf Raises Toes In (double count)
  • 15 dips with hands facing forward or sideways (double count)
  • 15 Inclined Merkins (single count)
  • 15 Calf Raises regular (double count)
  • 15 Calf Raises Toes Out (double count)
  • 15 Calf Raises Toes In (double count)

Head back to the playground fence to stretch out our calves then off to COT

It was not an easy workout, but I was really proud of all the PAX and how hard they pushed.  I thank Hasselhoff for the opportunity to Q again, and I really appreciate all you brothers!  You have all changed my life for the better!

 

 

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The Big Event – Shovel Flag Handoff

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So the hype has been great, and the STRONG showing this morning proved it has value!  26 HIM’s all came out on what was a pretty cold 48 degree March morning (that WIND).

This was not an ordinary workout.  Barry Manilow was handing over the shovel flag to YHC, as I was stepping into the role of Site Q for Slow Burn.  Barry started the workout for the first half, and then we handed off the Q to me for the last half.

I’ll do my best to get Barry’s portion right:

Mosey all the way down to the far side of Lowes and circle up for the following:

  • OH Hand Claps 10x
  • Moroccan Nightclubs 10x
  • LBC 10x
  • Imperial Walker 10x
  • Travolta 10x
  • Dying Cockroach 10x
  • Hillbilly Walker 10x
  • HR Merkins 15x

Mosey to the Triangle Lot

  • Moroccan Nightclubs 10x
  • OH Hand Claps 10x
  • Grave Digger 7×2
  • Squat 10x
  • Mak Tai Jai 10x
  • Knee Tai Jai 10x
  • Calf Raise Regular 10x
  • Calf Raise Toes Out 10x
  • Calf Raise Toes In 10x

Mosey back to the side of Lowes

  • Wall Sit with Pop Out Burpees
  • Bear Crawl/Toy Soldier to the second island and back
  • Wall Sit with Pop Out Burpees

The official Q Handoff….Barry Manilow Done, Smithers is up…

Mosey back to the Triangle Lot for 4 corners, circle up and count off in 4’s

Three different rounds at each corner station.  Finish one round and rotate to the next corner.  Once returning to where you started, perform the next round’s exercises.  The Rounds looked like this:

Round 1:

  • Corner 1 (CORE) – 30 LBC’s in Cadence
  • Corner 2 (UPPER) – 20 Carolina Dry Docks in Cadence
  • Corner 3 (CARDIO) – 30 SSH’s in Cadence
  • Corner 4 (LOWER) – 20 Low Slow Squats in Cadence

Round 2:

  • Corner 1 (CORE) – 15 Flutters in Cadence
  • Corner 2 (UPPER) – 15 Shoulder Taps in Cadence
  • Corner 3 (CARDIO) – 15 Peter Parker’s in Cadence
  • Corner 4 (LOWER) – 15 Calf Raises in Cadence

Round 3:

  • Corner 1 (CORE) – 15 Wheezy Jefferson’s in Cadence
  • Corner 2 (UPPER) – 30 OH Hand Claps in Cadence
  • Corner 3 (CARDIO) – 15 Imperial Walker’s in Cadence
  • Corner 4 (LOWER) – 15 Jump Squats OYO

Mosey back to COT

Countoff (26), Name-O-Rama, Announcements, Prayers, and the Shovel Flag Handoff!

I’m really looking forward to this opportunity as Site Q for Slow Burn.  I will do my best to keep the Q schedule full and diverse, remember it’s a moderate site, but challenge us to push it just a bit more than comfortable (and beyond).

Smithers…Out

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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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The British are coming, the British are coming…..

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Alcatraz invited a British VQ to lead the PAX to try and escape the infamous AO. Very little word got out that the British were invading Alcatraz, but 7 PAX stood their ground awaiting for a beatdown by our very own brit – Sparkplug. After giving a good disclaimer, mossy through the baseball fields for COP. His weinke was written in british, but the best part of COP was the accent!! lots of mumble chatter relating to that. Mossy over the restroom wall.

PAX took a seat on the wall for various counts, then sprinted to outfield wall and back. BTW followed with another sprint. Mossy back to other baseball field entrance for 4 corners. Each corners involved 50 reps. first corner involved the blocks near the playground. Only got through 3 of the 4 rounds before passing the tea over to Trucker.

Mossy to playground for 3 rounds of 5 pull-ups and 15 LBCs.

Mossy to short steep hill for more rounds of pain.

Line up in a single line and one at a time run to the top and back. Once the PAX reaches the top, the next PAX takes off. Those not running are doing merkins. RInse and repeat two more times.

Mossy to COT

Great VQ by Sparkplug!!!

Prayers to Senator Tressel and injured.

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