Tag: Sugar Daddy

I really wish we could do more Side Straddle Hops

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Nice cool morning at WEP for 8 PAX to get after it and get better. Cornhole leads us off with the disclaimer and off we go.

The Thang

Cornholes Section:

Dynamic Warm up around path High Knees, Butt Kickers, Toy Soldiers, Side Shuffles

COP – Windmill, IW, SSH, MT climbers, 12 Ct Merkins, Moroccan Nightclubs

Hill – Accumulator
Run up SSH-28 run down, Jump Lunges-10,
Plank Punches-28,
Bomb Jacks-10,
Squats-28, Merkins-10.

Hand of to Longshanks

Mosey to the Playground for a Dirty McDeuce (all IC except for Pullups)
12 Squats, 12 LBC’s, 12 Merkins, Run a lap around the playground
12 Sumo Sqwuats, 12 Rosalitas, 12 Wide arm Merkins, run a lap around the playground
12 Narrow Squats, 12 Flutters, 12 Diamond Merkins, run a lap around the playground
12 Monkey Humpers, 12 Dying Cockroach, 12 Pullups, run a lap.

Mosey to the Springs Building courtyard
10 Dips (IC), 10 Step ups each side OYO, 5 Derkins OYO
15 Dips (IC), 15 Step ups each side OYO, 10 Incline Merkins OYO

Mosey back to the WEP Parking Lot.
Stairway to Heaven
Run to first lightpole, 10 Burpees
Run to second lightpole, 9 Burpees
run to third lightpole, 8 burpees
run to fourth lightpole, 7 burpees
run to fifth lightpole, 6 burpees
run to the last lightpole, 5 burpees,
run back down stopping at lightpoles for 4 Burpees, 3 burpees, 2 burpees, and 1 burpee

Finish with COT and BOM

Announcements – Fastest 5k next Saturday, read your newsletter

Cornhole took us out in prayer

Moleskin
1. Weather is starting to get a little cooler so just remember the saying – there’s no such thing as bad weather, just bad gear. Hats gloves, tights are all acceptable as it starts to get cooler.
2. YHC knows he talks a bunch of crap on twitter especially before a Saturday workout. its all in good fun. Get up, get going to a workout of your choice, and #getbetter
3. Thanks Bonsai for the opportunity to lead and to Cornhole for letting me share the Q.
4. Mary Lou is scary fast at Stairway to Heaven. I think he was done before the rest of us were halfway.
5. Mad props to Little John for being 68 and still kicking donkeys. Always good to have you out.

Shanks Out!!

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AMRAP time at Varsity

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7 HIM’s got to Varsity on time to get this Bad boy started. Disclaimer given at 0515 at off we went.

The Thang

Mosey towards the Band football field, circle back to pick up Sugar Daddy.

Mosey back towards that lot. Stop for a little Warmup:

SSH X 10,
Polish Mating Dance (aka Goofballs) x 10
Moroccan Night Clubs x 10
Windmills x 10
IW x 10

Head to the goal line:
walking hamstring stretch for 20 yards, butt kicks for 20 yards, jog the rest to the other goal line.
high knee pull for 20 yards, high knees for 20 yards, jog the rest
Karaoke 30 yards each direction
Side shuffle 30 yards each direction

Mosey over towards the ROTC building for 30 Minute AMRAP
5 pullups, 5 Toes to Bar (modify to knee ups if cant do toes to bar)
run down the hill
10 Bombjacks, 10 Merkins (your choice – plyo, hand clap, hand release, or regular)
run up the hill
15 LBC’s, 15 Flutters
Repeat for 30 minutes

Mosey back to flag
10 Burpees OYO
Dying Cockroach x 10
Rosalitas x 10
Peter Pointer x 10

COT and BOM

Announcements – Deep 2.0 Halloween tomorrow, Fastest 5k, read your newsletter

Prayers/Praise – Praise for Straight ups child doing well in school, prayers for Squeaky and family issue with brother,

Moleskin
1. Thanks Kielbasa for the opportunity to lead this morning.
2. Really fun wearing a #beatNafo shirt to a workout at Nafo on the day of the #MilltownShowdown
3. WE are…….Fort Mill!!! Wooo!!
4. Straight up Straight up killed the AMRAP leading the way with 9 laps complete. #likeaBoss

Shanks out

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The real gloom at WEP

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What a great Saturday morning. I got out to the AO a little early cause I hadn’t been out to WEP in a very long time. The air was thick with fog, it was dark, it was downright scary  – the perfect type type of gloom that we love to work with.

Men  start showing up about eight minutes before launch, by the time we were ready to go we had a total of 19 PAX ready to get after it . Nomad  brought 3 FNG’s from his youth group and they were excited to figure out what was in store for them this morning.  I bet they felt differently after words.

Maximus were starting us off today so he gave the long disclaimer for new friends and off we went .

It was a nice quick jog and then circle up to do several exercises that I can’t recall individually – but Maximus pushed us to get nice and warmed up.

the Thang

Partner up

partner 1 pull ups AMRAP while partner 2 runs around the playground  perimeter.

Repeat three times

After that we will circle up in the playground dirt and did several of the exercises which included toe touches, LBCs, flutter kicks and chopsticks. Maybe an elbow plank in there as well.

Maximus then turned it over to Royale

Mosey into the grass circled up and picked new partners

Lazy Dora

No running, consists  of the following exercises that are rotated between the two partners until you get to the combined number .

100 merkins

10 each while other partner planks

200 Squats

25 each while other partner holds low squat

300  American hammers single count

30 each  while partner holds 6 inches

This evolution was terrible so I gave the guys a break after it was done and read from Discipline Equals Freedom, a section called “application of discipline ”  from Jocko Willink’s most recent book. I shared his video about the book above.  It’s one of my favorite short motivational videos on YouTube!

The next evolution involved a nice little hill for 11’s

Run up the top the hill- do 10 bomb jacks – run back down – one plank jack until you reverse the cycle down to one Bomb Jack and 10 plank jacks.

Next we moseyed halfway around the park on the running track until we came close to the front road and entrance to the park.

We formed two lines and partnered up with the person right across from you in line- sat down and did two minutes each of big boy sit ups many as you can.

finally spent the last two minutes doing as many as you can burpees – real crowd pleaser

COT with FNG naming, Gomer, Ghost Rider and Chop Block.

Announcements prayers and praises

It was an honor to lead,

Royale & Maximus

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Inertia

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4 boot campers and 6 runners posted at Laces In/Out this morning. The cool temperature was perfect for a hideous beat down. We did hill work because was today’s message was focused on overcoming inertia.

The Thang:

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x), Peter Parkers (15x) and Freddie Mercuries(15x)

Mosey to the hill near the stadium to add inertia and do the following exercises.

  1. 100 Yard Dash
  2. Jumping Squats (2x)
  3. Big Boy Sit Ups (3x)
  4. Pepper Grinders (4x)
  5. Burpees (5x)
  6. LBCs (6x)
  7. Sumo Squats (7x)
  8. Heels to Heaven (8x)
  9. Dips (9x)
  10. Calf raises (10x)
  11. Merkins (11x)
  12. Penguins (12x)

Ruby runs with the following exercises: Flutters (15x), Rosalettas (15x), Swimmers (15x), Calf Raises (30x).

Moleskin:

Why do we sometimes struggle to answer God’s calling and purpose for our lives? Does our own inertia stop us?

Paul initially was filled with hesitation when he was called to God’s mission field. In the Acts of the Apostles 22, Jesus needed to encourage Paul to overcome his inertia. He kept telling Paul “Go,” “Get up,” “What are you waiting for?”

Paul eventually pushed through his inertia and fulfilled his mission. Paul’s story is a great illustration of how it’s sometimes tough to start your mission but you must finish strong. Answer when God calls on you to fulfill His mission.

Peace,

Deacon

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Creeping Death at Pantheaon

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Warmup:  Slow mosey with high knees, bear crawls, lunges and merkins.

The Thang:  Moseyed to TCES baseball field for a ‘low to the ground’ beatdown.  Tour of bases 3x for 20 reps each with burnout after each rotation.

Creep                1st Base                  2nd Base                 3rd Base 

  • Tour 1 – Bear Crawl         Box Cutters               Merkins                  Donkey Kicks,

Home Base Beatdown – Metallica’s ‘Creeping’ Death Song,

( Sphynx Plank up and down for intrumentals to ground roll merkin for lyrics ),

Creep                1st Base                  2nd Base                 3rd Base 

  • Tour 2 –    Crabwalk          Flutter Kicks      Diamond Merks        Thrusts,

Home Base Beatdown – Metallica’s ‘For Whom the Bell Tolls’ song,

( Kneeling Standup Squats for instrumental to Carolina Dry Docks for Lyrics )

Creep                1st Base                  2nd Base                 3rd Base 

  • Tour 3 – Sphynx low crawl, Hello Dolly’s       Wide Merks             Side Thrusts

Home Base Beatdwon – Metallica’s ‘One’

( Honeymooners to Crab dips with Jack Webbs in between ).

Discussed the topic of the month “Control” and to release things we cannot control and drive hard for the things we can and are called to do.

Prayers for all those with ailments especially local cancer survivors, patience and guidance to honor equality for women, and for Routers family as he travels.

Announcements:  FishStix 5k fundraiser, the Green Beret foundation charity.

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Control

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19 High Impact Men posted for a moderate workout in the misty gloom today. Smuggler made a strong come back, kotter style. Stang lead the second stretch-o-rama which made the Pax grunt like they were in a birthing center. Asphalt came to  COT and blessed us with his powerful testimony.

The Thang:

Strech-o-rama for warm-up

COP: SSH (10x), IW (10x), HBW (20x), Sumo Squats (15x), MC (20x), Jumping Lunges (10x), Swimmers (10x) Freddie Mercuries (15x),

Toy Soldiers, Shuffle Left, Shuffle Right, Back Pedals, Karaoke Left, Karaoke Right, Power Skips

Dips (15x), Extreme CCDs (10x) and LBCs (20x)

Decline Merkins (15x), Extreme CCDs (10x), and Flutters(20x)

Incline Merkins (15x), Extreme CCDs (10x), Heels to Heaven (20x)

Wall Merkins, People’s Chair (3x)

Partner Drills: One partner runs to the light post and back while the other does the following until the team does a total of 100 Merkins, 200 Monkey Humpers, 300 Flutters.

Strech-o-rama for cool down

Moleskin:

God is in control. Type A people, like myself, struggle to understand that reality. Reality became very clear when the Colombia Mission Team and I were stranded in Miami right before Irma hit.

I brainstormed solutions to “control” the situation like:

– Get another flight to escape the hurricane (reality check: the airport was closing).

– Take a train (reality check: the train station was closed).

– Find a hotel for shelter (reality check: all local hotels were closed).

We prayed and then escaped the storm by driving in what the media claimed would be 15 mile/hour traffic.

God was in control and His plan was far greater than ours. Instead of 12 men going to Colombia, he sent 17 of us to Florida to help hurricane survivors. Instead of serving 1 organization in Columbia, we served 5 organizations in Florida. Instead of engaging a few donors to raise money for the mission trip, He engaged over 1K people in our church/community to collect supplies for the hurricane survivors in Florida. Instead bringing a few supplies to Colombia (less than the 50 lbs limit), He had us bring over 10K lbs of supplies to  people who needed it in Florida.

I’m glad that God is in control. His plans are far greater than what we can imagine.

Peace,

Deacon

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Tour De Lowe’s

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26 Men showed up on a glorious Friday morning for a Slow Burn.

Began with a Mosey to the Empire Pizza parking lot for some warm ups.  Line up. High Knee across parking lot, mosey back.  Butt kickers across, mosey back.  Karaoke across, Karaoke back.  Toy Soldiers across, mosey back.

Circle up. SSH x20, Windmill x15, Moroccan Night Club x20, Low Slow Squat x15, Merkins x10.

Short mosey to being the “Tour De Lowe’s”.   Found guardrail behind Lowe’s for stop #1: Dips on guardrail, Calf Raises, Freddy Mercurys, Rinse & Repeat

Continue the Tour De Lowe’s with a mosey to The Wall for stop #2:  Peoples Chair (5x 10 counts), 25 LBCs, Peoples Chair (5x 10 counts), 25 LBCs, Balls to the Wall (3x 10 count, felt much longer thanks to some non-standardized counting), 25 LBCs

Time Out for Zimmern’s first attempt at preaching.  Talked about Control and what things in life we have control over (thoughts, words, actions, reactions, etc) and what things we don’t have control over (spouse, kids, others, job, etc).  Things outside of our control often have a huge impact on our lives.  How do we learn how to control our response towards things outside of our control?  Drop Thrill quotes Proverbs 3:5-6: “ Trust in the Lord with all thine heart; and lean not unto thine own understanding. In all thy ways acknowledge him, and he shall direct thy paths.”  We need to turn control over to The Lord and trust in Him.  Ask Him for help controlling things that are within our control and help in guiding us with things outside of our control.

Complete the Tour De Lowe’s with a mosey to the front parking lot.  Pax pair up. One Pax starts squats.  Other Pax runs across parking lot.  switch.  Continue to 150 cumulative squats.  Repeat, but with Carolina Dry Docks.

Mosey over for a lightning rounds of 4 corners around Empire Pizza.  Pax counted off by 4’s.  #1 40x Merkins. Mosey to #2. 30x Flutter Kicks.  Bear Crawl to #3. 20x Bomb Jacks. Mosey to #4. 10 Burpees.

Return to COT. Name-o-Rama.  Welcome FNG Bowtie. Announcements. Prayers & Praises. Big Ball of Men.

-Zimmern

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Mary Go Round at the Colosseum

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Warm up:

20 x -SSH

20 x MNC

15 x Windmill

10 x Merkins

Plank

Honeymooner

Downward Dog

15 x Mountain Climber

15 x Squats

The Thang:

So after some short sprints and side shuffles through the parking lot, we partnered off.  Then a word on leadership.

Leadership doesnt have to happen alone!  Just like your partner during the workout a partner in life can help you be the leader you are meant to be.

And the Mary-go-round begins…..

Each round consists of doing one exercise followed by a lap around the parking lot.  Since one round of each set of exercises wasnt enough, we decided to rinse and repeat each round.  Between rounds as we waited for the six (usually me) we did wall sits for round 1 followed by planks for round 2.

Round 1:

10 x Freddy Mercury

10 x Rosalita

10 x Protractors

Round 2:

10 x Crab Humpers

10 x Carolina Dry Docks

10 x Flutters

Meet back at COT for announcements, prayers and praises.

Thanks for all the support PAX for my VQ!

A great time was had by all!

Announcements:

-Invergence Friday

-Convergence Saturday

Prayers of PAX:

-Family who lost father due to fire ants

-Missionary family resolving paperwork stateside to return to Asia.

 

 

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Footloose or don’t Footloose… you pick

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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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JEEVE’S GROWN MAN GAME OF THREE SQUARE

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Warm Up Mosey to the Warm-up circle, exercises in cadence

  • Side Straddle Hop (20, four count)
  • Imperial Walker (20, four count)
  • Low Slow Squat (20, four count)
  • Wind Mill (20, four count)
  • Hillbillie (20, four count)
  • Merkin (10, four count)
  • Peter Parker (20, four count)

Mosey around the parking lot

We counted off into three groups and split up to each off the three squares.

Square 1

  • Merkin – OYO 15
  • Hello Dolly – OYO 30
  • Carolina Dry Dock – OYO 25
  • Star Jack – OYO 20

Once each square was completed we went into 15 yards of frog jumps, then 15 yards of bear crawl and lunges back to the starting line.

After the first station, we did Moroccan Nightclub until the six was in.

After a 10 count, each group rotated to the next square

Square 2

  • Big Boy Sit-Ups – OYO 25
  • Shoulder Taps – OYO 40
  • Diamond Merkins – OYO 15
  • Squats – OYO 25

More frog jumps, bear crawls and lunges.

After the second station, we did overhead claps until the six was in

Discussed the October 3rd F theme of Control and its definition

Square 3

  • Flutter Kicks – OYO 50
  • American Hammer – OYO 50
  • Mountain Climber – OYO 50
  • Side Straddle Hop – OYO 50

More frog jumps, bear crawls and lunges.

After the third station, we did curb step-ups until the six was in

Discussed control and Jeremiah 29:11

Mosey over the a nice little hill and got into partners. We did 200 LBCs with rotating partners running the hill.

Mosey back to the squares. Due to one Pax being late he picked his favorite square and we all completed Square 2 together. More frog jumps, bear crawl and lunges.

Mosey back for COT

Discussed Control and Matthew 6:34

Jeeves’s full VQ is in the books! Glad to have that over!!!

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