Tag: Tater

Hey, carry my bell will ya?

Leave a comment

WARMUP: 10 count of things, then 15 count of same things
THE THANG: we all swapped carrying the 25 lb bell around for fun. Did BOMBS at unity church circle. 10-15-20-25, a full Jack Webb and then a run around the block for good measure. Mr Kettlebell enjoyed the tour.

TClap |
0

Not Naked, Not Afraid, Just a VQ with a Crew

Leave a comment

Slow Burn was smoldering this morning with 23 strong men choosing the gloom over the ‘sack & supporting YHC for my VQ! Some special guests were among the group: 2 PAX made the trek from Metro, and we welcomed our newest FNG (Cousin Eddie), EH’d by Rebel. Conditions were great – sky was clear & the rain last night cleaned the streets off for us, but also washed away my exercise notes from the curbs (lesson learned & more on that later)! It was the perfect setup for a VQ…

Started with the 5 Core Principles & Disclaimer, then got right to it.

WARMUP:
A short mosey around the parking lot
SSH x20
LSS x10
Alternating Lunges x10
Slooow Merkins (3-count down) x10
Imperial Walkers x10
Token Burpee x1

THE THANG:
Today was a somewhat of a hybrid of Pearls on a String / 11’s

Started at the 1st Street Light in front of Lowe’s Contractor Parking/Pickup
First “Pearls Set” was 10/ea: Merkins > LBC > Squats > Flutters > Big Boys > Plank Jacks
Then the “11’s Hybrid” component, which was 1x Flying Squirrel
Mosey up the road to the 3rd Street Light (back toward Empire Pizza)

Next was 9/ea of the Merks > LBC > Squats > Flutters > Big Boys > Plank Jacks
And 2x Flying Squirrels, then Mosey back to the 1st Street Light

Mosey & Repeat: 8/ea + 3, 7/ea + 4, etc. The exercises quickly moved from the main drive into the parking lot to get away from traffic. The last two rounds/sets were done in cadence – not just for my own accountability, but wanted everyone to finish together.

Short mosey back to the flag, where Mary joined us for the last 6’ish minutes. The unofficial total distance was just shy of 1.5mi (I haven’t yet joined the Strava cult).

I think the mumble chatter was good, though I was deaf to most of it as I was putting everything I had into calling exercises, trying to catch some breath in between, and pushing myself to just keep going!

Upon the clock striking 6am, the PAX graciously provided some feedback from the workout. I’ll remember to speak louder than what feels necessary (especially when in close proximity to a highway!), consult amazon to get my hands on some water-proof chalk (which sounds like it would be a parent’s nightmare… isn’t the fact that chalk doesn’t last is what makes it acceptable for the 2.0’s?!), and a Q should call an audible when needed & modify their own weinke to ensure the Q can complete it (I fumbled on completing the 9x Flying Squirrels, though I did pull it together & knocked out the last 10 when it was time)!

HUGE THANKS to Weezer – it was an incredible honor & privilege to have the opportunity to lead such an awesome group this morning. Huge shoutout & THANK YOU to Grizzly (my original EH’er) & WhatDid for making the early drive down from Metro (and THANKS to Shady for passing the note to them!). And another HUGE THANK YOU to all my PAX brothers who showed to know this morning. It was amazing having such a strong turnout! The support was more than humbling!

MARY: Yes

ANNOUNCEMENTS: Read your newsletter. 2nd F Lunch today (was today). F3 Dad’s this Saturday @ WEP.

COT: Praises & Prayers all around.

TClap |
0

Moderate is a state of mind

Leave a comment

WARMUP: 50% 60 yard runs from one end of the AO host parking lot to the other. After each run we performed SSH, Squats, Seal Jacks, Merkins, Peter Parkers, Parker Peters
THE THANG: We strolled over to another, smoother parking lot to endure the pain. Partnered up and gave the PAX 3 pain stations in the shape of a triangle with each pain station being about 30-40 yards apart. Merkin station, Squat Station, and Step-Up Station. Group that starts at the Merkin station performs 10 merkins and then travels to the next pain station to relieve the PAX. So forth and so on we went for 3 rounds.
Next we performed an Indian Bear Crawl for about 40 yards.
Followed that fun with a short ab lab: 20 – Gas Pumpers, 20 LBCs ( legs straight up in the air with arms reaching for feet when crunching ), & 20 Box Cutters.
Time to hit the legs again with some TUT – TimeUnderTension. Partner up again, partners have to complete a combined total of 100 lunges – 10 lunges for 5 sets. While one partner does a set of 10 lunges the other partner holds the Al Gore position, keep alternating until you reach the 100 rep count.
Followed that up with another ablab: 10 BigBoys, then go immediately into 10 Straight Leg Lifts, and then go immediately into 10 V-Ups.
Next up, more bear crawls with a Paula Abdul routine. Found a row of parking spaces about 15-20 spaces long. Pax start out bear crawling 2 lines, when reaching the 2nd line you perform 2 merkins, you then crawl bear back 1 line and perform 1 merkin. Keep going until you reach the end.
Last, but not least, you guys brag on your ‘running with pushups’. Well this group did Sprints with Pushups. 3 – 50 yard sprints – all out. As soon as PAX reached the other side we had to drop immediately and perform: 1st Sprint – 13 Merkins, 2nd Sprint 11 Merkins, 3rd Sprint 9 merkins. The plan was to do 4 sprints total but time ran out, which I’m glad because SmallWorld would have had to carry me back to COT.
MARY:
ANNOUNCEMENTS: Bethel Men’s Shelter on 6/9.
COT: Prayers for marriages, families going through transitions, ChangeOrders dad, and others. Question to the PAX in prayer – What are you pursuing? Thanks to SmallWorld for the opportunity to lead. Take care and God bless fellas.

TClap |
0

PGA Championship at Slowburn

Leave a comment

WARMUP:
Moseyed over to the driving range where we performed a few exercises like SSH and the walker brothers. Then moved to the putter green where we did a few yoga moves to make sure we were limber so we could hit the long ball

THE THANG:
For those who are not golf fans, the PGA Championship is being played this weekend at Southern Hills Country Club in Tulsa OK. With that I decided to design a workout around golf. Using the scorecard for the tournament I used Par as the means of travel between tee to green and yds as reps. For instance, Par 4, 465 would mean we ran to the green, roughly 50 yds, then did 4 flying squirrels for the 100s and 65 American Hammers. The 100s was always Flying Squirrels. The other exercise changed each hole.

Par 3 and 5 you NUR between tee to green.

“Lightning”was seen so we had to stop after 17, but pax didn’t seem to mind to skip the last hole and head for COT
MARY: no time

ANNOUNCEMENTS: read newsletter

COT:prayers for Change Orders dad and family, prayers for Spark Plugs sister for successful surgery, prayers for Cable Guy’s family as they continue to mourn the loss of his son and grief they are working through.

TClap |
0

Stroll Around Town

Leave a comment

The weather was warm in the metropolis of Fort Mill this morning.  Five men showed up for the workout.  Disclaimer complete, we headed out of the parking lot to the Town Hall for warm-ups:

SSH, Imperial Walkers, Moroccan Night Clubs, Windmills, Plank Stretches.

Next, we headed to the center of town.  We stopped for 1 minute of good form merkins and toe taps on the curb.  We continued our tour to the bottom of the street.  In cadence squats to catch our breath before climbing the stairs to Millstone Park.  In the parking lot, we completed 1 minute of good form Carolina Dry Docks along with some abs exercises.

We headed back up the hill to Withers Street where the Minnow Pond pax were running around town.  We stopped at a set of stairs and did a series of leg exercises while one pax ran up and down the stairs.

Exercises:  Squats, Calf Raises, Lunges, and Jump Squats

We returned to our launch site and finished with lap around the parking lot. We completed 1.5 miles and lots of exercises.

Great job by all.

TClap |
2

Grounded at The Ballroom

Leave a comment

School was in session and we were grounded.

10 PAX rolled in, we disclaimed and formed up in 2 lines for an Indian Run with little direction, only a destination. Get there. And so we got there.

Warm ups consisting of Imperial Walkers, Lunges and Merkins

Mosey down to the lighted road by the new “structure” no one can explain:
10 Carolina Dry Docks
Bear Crawl to the “end”
Lunge walk back

20 Dips
Crab Walk to the “end”
Crawl Bear back

Go back to the top of the road
10 Mountain Climbers
Run 1/2 way
10 Mountain Climbers
Run the rest
20 Flutters
NUR 1/2 way
20 Flutters
NUR the rest

The longest 5 minute plank with a 3 burpee penalty if you break the plank. The challenge here is that when you call this with this crowd, they’ll end up doing whatever they want anyways so it truly is, just a suggestion.

Run the “9” which is down the road, encircling the parking lot, making a 9.
Upon completion, 5 Burpees, 25 LBCs, 50 SSH

Run 15 yards, 5 Merkins, run 15 yards, 10 Squats
Run 15 yards, 5 Merkins, run 15 yards, 10 Squats

5 MOM with different PAX calling counts.

Thank You TL
Maximus

TClap |
3

Just keep movin and quit with the bad eating habits already…

Leave a comment

Little did I know that when Drop Thrill asked me to Q at the Ballroom I’d be coming off of one of the more stressful weeks I’ve had in a while.

We drove down to Orlando (the middle of the scrotum of America…) about 10 days ago so the M could be with her dad through his hospital stay. This put me in charge of the 2.0’s. One of whom is doing virtual school, the other, who is 4, just needs someone to interact with. With the M gone most of the day, the all to familiar but also unfamiliar surroundings, and crappy bed, my energy sapped by the end of the day to the point where I couldn’t get out of bed early enough for even a light jog.

We returned on Saturday (after driving through some heavy storms and slowdowns) and it took a couple days to recover from the experience.

I was feeling absolutely dead this morning, but I got up and got my ass to the ballroom.

The gloom

Drop Thrill and a few other PAX were already waiting when I arrived with a couple other PAX on the winding road behind me.

YHC looked around and saw familiar faces (some of which I hadn’t met, but I knew them from name-o-rama’s posted to slack). I had to very loudly issue the disclaimer as the mumblechatter was quite strong with some of the PAX, *cough* Destiny *AHEM*.

The warmup

A quick mosey around the N side of the parking lot and up to the crosswalk in front of the school.

15x SSH
10x Low Slow Squat
Some deep leg stretches for 10 counts
10x Tappy taps
10x Imperial walker
10x Hillbilly walker

the thang

Two sets of 11’s starting with the 3 benches and running about halfway down the parking lot road (55m or so).

First set:
Dips x10 and BBSU

Second set:
Step ups x10 each leg and Squats

When the second set was complete everyone gathered at the crosswalk. We had about 10 minutes remaining. PAX would run a lap around the parking lot (not in the parking lot). At some point they would need to do one pushup per lightpost they passed, whether all at once or stopping at each was up to them. Most PAX chose to save them for the end.

With 6 minutes remaining we lined up in south side of the parking lot for the Doji. Start by standing straight up. Using your L hand reach behind the R shoulder and ‘scoop’ with your fingertips, as you come around the front of your body, step into a deep forward stance with your R knee at 90º, and your L leg straight out, both feet parallel and about 45º off the direction of travel. Shift your stance to L forward stance while scooping behind you with your R hand, when you come back around, step forward staying very low, into L forward stance and push ahead with your L hand open, fingertips just at the shoulder level. Scoop behind w/L going into R forward, then step forward with R and push with R.

PAX then made their way back to CoT but there was still a minute left so everyone got into the Al Gore position while YHC expounded upon how my father in law was a pretty active guy, but eating kielbasa for breakfast every day can still clog your arteries.

cot

A lot of announcements this morning.

For one, check out the “Rumor Mill” section of the newsletter. If you see something in there that piques your interest, reach out to the leadership and ask if you can get involved. There’s probably something you can do!

There’s a blood drive every 8 weeks (next one on 5/6) for… eternity.

Sign up for the FM Care Center!

And more!

Lots of prayers about jobs and health (physical and mental) this morning.

nmm

After last week I’ve naturally been reflecting on the Queen quite a bit lately. I didn’t say much about this during this morning’s Q, but everyone’s body is a bit different. Some people can eat Hostess snack cakes and never gain a pound, and other people can eat nothing and still look like YHC (I’m not in the latter group, trust me, I eat things).

We’ve all seen the stories of people who live into their 100’s. Some of them say drink a gallon of water every day. Others say have a bump or two of whiskey every day.

Really all we can do is be vigilant. As Destiny pointed out in CoT today, get your damned checkups. Go do the blood work. If the doctor tells you to lay off the bacon, lay off the bacon (you can still BE it, metaphorically). I think everyone’s body tends to handle the available food sources pretty well (God made us incredibly resilient creatures, “anti-fragile”), but even so, the wrong kind of stress for long enough is going to wear down the system and it’s going to break.

There’s going to be a higher vegetation to anything else ratio on a daily basis for everyone. I’ve said this in my household many a time before!  However, buy in from the M was difficult to achieve.  After a 4x bypass in the family history, the M is on board.

It’s always a pleasure to Q. Thanks, Drop Thrill, for inviting me back out.

TClap |
3