Tag: Sugar Daddy

What? What was that?

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Intro:

A lot of fun today. Excellent hard work from the PAX. My hats off to them. They even got to experience a surprise visit from “Gunther” in the beginning.

Disclaimer mentioned. No FNGs today. Mosey 15 feet to circle up for:

“Leadership is not about titles, positions, or flowcharts. It is about one lifestyle influencing another.” – John C. Maxwell

Warm-up:

12 SSHs

8 Windmills

Around the circle hamstring raises (I can’t ever remember the F3 name of these)

Dynamic Stretching Warm-up:

3 inch worms continuing to straighten legs further on each one

Ninety Squared Stretch – 3X each side

Rolling Crucifix – 3X each side

Table Twists – 3X each side

2 Way Lunge and Reach (yoga style) – 3X each side

Hamstring Reaches – 5X 

Can Openers – 10X each side

10 Chopper Throws (throw down across body) – 10X each side

Frankenstein Shoulder Circles – 10X each side and each way

Imaginary Jump rope for 30 secs

Ran 2 gradual increase of pace warm-up laps (shorter lap)

Mixture of exercises throught the laps: high knees, karoke, shuffles, bunny hops

The Thang:

“A leader is great, not because of his power, but because of his ability to empower others.”  – John C. Maxwell

Between exercises:

  1. Round 1: One person shares a Praise/blessing/gratefulness topic for 15 seconds break before going to next exercise
  2. Round 2: Prayer request: Same as round 1 concept. The focus is on:
    1. You
    2. Family
    3. Close friend

Exercises: 16 Stations + a Surprise Station (We were aiming to get through all of them but were not in a rush. We accomplished about 13.)

We broke up into 2 groups and then rotated the grouping of stations after the 8th station.

Station #1: Surprise Exercise: Donkey Kicks into a High Knee Jump – 18

Station #9: Single Leg Burpees – 6 each side

Station #2: Superman but with arms to the side and rotate shoulders up to ski; legs go up to – 2 sets of 12

Station #10: Back Widow (use elbows) – MAX OYO

Station #3: Under the hedge (Divebombers) – MAX OYO

Station #11: Pancake Pushup, then Dive Bomber to Diamond Pushup – MAX OYO

Station #4: Jumping Lunges – 50 each leg X 2 sets

Station #12: Ninja Tuck Jumps – 12 X 2 sets

Station #5: Deep Carolina Drydocks – 30 head touching ground

Station #13: Reverse Iron Cross Pushup (Rear Delts) – MAX OYO

Station #6: V-ups with a completely straight leg – 15; break 20 seconds, then 5

Station #14: Flutters – 40 

Station #7: Dips – Set 1: 25; Set 2: 15-20 max

Station #15: Body weight tricep extensions pushups – 9 

Station #8: Full body movement: Sprint to stop sign/Run backwards back

Station #16: Sprint ladder with cones (catch the person that goes before you; 3 second delay) – 1 round for each person chased

If waiting for the other group and your group finished first, then you get to pick randomly from a SURPRISE list. The one picked today by Group 1 was:

Surprise Exercise: Squat thrust jacks (burpee then a plank jack) – 10

COT:

Announcements: Invergence, Convergence.

Challenge to take 1 prayer request /week; Can you be an everyday prayer warrior?

Final Prayer/Send off

Thanks for the opportunity today to lead these fine min, Fish Stix!

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

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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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The Colosseum 2017.31

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This was an impromptu Q that I had forgotten I committed to while Seacrest was in charge, but I love to Q, so being reminded the night before made me a little happy (in my pants).  When training I like to focus on “tactical” strength or “functional” strength.  This means that you may be able to use the strength and endurance you cultivate during one of my workouts.  Today I covered picking up a lifeless body.

Mosey to basketball lot for warmup (simply for space reasons):  SSH, hillbilly walkers, windmills

Mosey to the bottom of the entrance hill and partner up for the main event:
10x Superman Squats (aka, squat picking up your partner from sitting to standing)
20x Jump squats
30ish Lunge walk holds then sprint to top of hill
Rinse and Repeat

Mosey to wall by the flag for 4 minutes of holds
6 in & B2W (you and partner alternate when one fails)

Mosey to half wall around back for quick dora, 100 Merkins, 200 LBCs, 300 squats
Start at edge of lot then run to wall do one muscle up and run back.

Last,  4 minutes of hold
Protractor 10deg & Support position on wall (alternate on failure)

And that’s all she wrote.  This was  a lot of fun.  Prayers and announcements.  Prayers for the guys at VC Summer that were told to go home (which suddenly got a lot more personal).  Prayers for the #Give2Give campaign and the hope that we may reach more guys and improve the quality of life for the Sadclowns that know no better.

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