OYO running. Moderate to FAST!!!!!
We had 22 PAX at the Ballroom for some 4 corners work. We took a short mosey with some toy soldiers and high knees thrown in there and headed toward the back parking. Before starting out we had a brief intro on the theme of the month Victory. YHC challenged the PAX to think of where you are seeking victory. The place where we most need victory is in our relationship with Christ. With that seed planted we started our COP with COP consisted of SSH, windmills, Moroccan knight clubs, Merkins and a few Yoga exercises.
Now on to the meat and potatoes. Did I say we were doing 4 corners? Yeah, I thought so. In each corner there was a list of 4 exercises. Make a lap for each # return to the middle for 5 burpees or bomb-jacks. The 4 rounds were as follows:
15 Reps. for each exercise:
Back to the center for some encouragement on victory.
20 Reps for each exercise:
Mossy back to COT. We ended up doing 10 additional for a “That’s what she said comment” although no one owned up to it. The ballroom moderate ended up being not so moderate. Didn’t hear any complaints. Thanks for the opportunity!
Bass-o-Matic
10 at Varsity for some kettle bell fun and 2 sprints.
Disclosure, No FNGs
Warmup:
SSH, Merkins, Low Slow Squat, and Hillbilly Walker
Partners
-1 runs a lap
-1 lifts a kettlebell
-Overhead Press -right arm
-Lawn Mower – right arm
-Overhead Press – left arm
-Lawn Mower – left arm
-Curls – right arm
-Tri Extension
-Curls – left arm
-Tri Extension
-Snatch -right arm
-Dead Lift
-Snatch – left arm
-Dead Lift
Everyone on line. Lunges with kettle bell pass thru until thighs quiver. Then drop the kettlebell and sprint to the end of the parking lot. X 2
Slow Mosey to the Wall. 10 count for each PAX, wall sits with the bell. Who had to be the one who says “arms straight out”.
Balls to the Wall, 5 count for each PAX.
Slow Mosey to COT for Mary.
-American Hammer, V Ups with the Bell. LBCs with the bell, Hello Dolly with the bell
Discussion of Victory. Pursuit of Excellence.
Prayers for our country based on all the recent tragedies, including the latest in Texas.
What an amazing morning in the gloom on this Fall day. Spitz posted early for a pre-run. We had a couple of young Pax present to push us. Twister was wide open and fueled with enough caffeine the town of Fort Mill. #LoveIt
The Thang
Leg Warm-Up: Toy Soldiers, Shuffle Left, Shuffle Right, Back Pedals, Karaoke Left, Karaoke Right, Power Skips
COP: SSH (10x), IW (10x), HBW (20x), Sumo Squats (15x), MC (20x), Peter Parkers (10x), Parker Peters (10x), Pepper Grinders (10x), LBCs (15x)
Stretch-o-rama
3 on 3 basketball games for intense cardio.
Moleskin:
Many people wake up groggy and dreading the day. Starting your day with a negative mind set is a self-defeating choice. You lose the battle before it starts.
Start and end your day on a positive note. What you think and say become reality. Speak victory into the atmosphere to win the battle before it starts. When you are troubled, call on God and His angels to help ensure your victory.
Deuteronomy 20:4 NIV – “For the LORD your God is the one who goes with you to fight for you against your enemies to give you victory.”
Peace,
Deacon
11 Men came to Camino del Rio aka Riverwalk in Rock Hill for a gorgeous Saturday morning pain pill. The gloom with your brothers makes you better and this Saturday morning was no different.
The Thang:
Cake Boss
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
Smithers VQ
The weather was wonderful this fine fall October Morning…it felt just about as thick as ever and I was sweating even before I got out of bed! Perfect day for my VQ!
As we were standing around talking before everything got kicked off I was amazed by the show of support of all the PAX rolling in one after another, 29 in all. If only they had known what was coming ;-).
Started off with my first ever disclaimer…then a mosey to the back parking lot at First Baptist for the warmup:
Mosey across the street, down the steps, and across the next street to the parking lot next to Fort Mill Church of God…and wait, what was that in the humid glow of the streetlight? Was that a board of pain? Oh yes…
The Thang:
Partner up. One partner starts the exercise while the other runs across the street and runs the snake on the set of steps…then back to take over the exercises for the partner.
CONTROL is the word of the month. We are all men….it’s in our DNA to want to be in control. What do we need to find control? In a car you need good tires…in a house you need a solid foundation. You need a STRONG BASE…so…we worked on ours today. Our legs (and a little bit of our core) were the focus…to give us a strong base to improve our control!
That said, we have all experienced things that didn’t go according to plan, and in many cases you could not regain that control no matter how hard you tried. It is not easy to let go…it is not easy to adapt quickly…at least not all the time. So, even when we ARE feeling in control we know that it is the Sky Q who has allowed that and trusted our leadership, Aye! You see, the Sky Q uses us daily…sometimes to help others who are down, and pick them up…sometimes we are there to help those looking to help a brother up and we are the ones who are down. Then there are the days where things just move right along without much resistance. Those are the days where we should be letting the Sky Q know how much we appreciate His trust in us, and asking for continued strength to make Him proud!
Mosey back to COT for a quick round of Mary (just one set of flutter kicks) to close out our time.
My biggest fear was getting done WAY too early or not coming anywhere CLOSE to finishing the workout. Sky Q steered me right in all the decisions, and I think for my first Q to finish with less than 2 minutes to spare…well, I’ll take that any day!
So, in closing…
My legs hurt, how about yours?
Smithers Out
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
YHC freely confesses a fear of Alcatraz. For over four years the site has represented a area of extreme difficulty, best to be avoided. However, at the behest of the Senator, YHC committed to Q and to over come his fear. He also, inexplicably, committed to Q at the Fort the same day.
The Thang
Part One
As Ragnar was in full swing, YHC felt it appropriate to lead off with a run, out and back. So, out for approximately :10 with a two sets of SSHs, crab planks and twisting planks. Run back to Runde park to pick up second half.
Moleskin
We discussed the theme of the month: control. Specifically noting that we can control some things, and some things we can’t. What get’s us in trouble is that tendency to try and control everything – its not possible. We also discussed the Serenity Prayer which is a very fitting reminder for us all.
Part Two
Each PAX grabbed a cinderblock and made 3.5 rotations of the ball field doing curls, squats, tricep extensions, rows and presses in sets of 20. YHC confesses to way too much mumble chatter, a signal of his ongoing fear of The Rock.
Closed with COT and the Serenity Prayer by Mr. Jenkins.
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:
Cone 2:
Cone 3:
Cone 4:
Cone 5:
Cone 6:
Cone 7:
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.