Tag: Uncle Cracker

At Slow Burn-We Run in the Rain & We Feel No Pain!

Leave a comment

IMG_0192Borrowing a quote from our USPS & tweeking it a bit F3 style, , “Neither snow nor rain nor heat nor gloom of night stays the Pax from the swift completion of their appointed workout. ”

Nine Pax posted on a rainy Slow Burn morning.

Disclaimer

Mosey along in the drizzling rain accompanied by high knees, butt kickers, side shuffles to the Lowe’s awning to stay somewhat dry

WARM UP

12 SSH

15 Moroccan Night Clubs

12 Windmills

Plank Stretch

Downward Dog

10 Merkins

3 Burpees OYO

THE THANG

Partner Up / 2 Excercises / Alternate / Complete Reps / 3 Minutes

-Mtn Climbers / Squats 20x

-Bomb Jacks / Partner Plank Hand Taps 20x

-LBCs / Plank Jacks 20x

STOP

Continue to Run In The Rain & I Feel No Pain……………………..

Return back for some cover

-Merkins / Jump Rope 20x

-Lunges / American Hammer  20x

-Carolina Dry Docks / Low Slow Squat 20x

With the help of glitter ball bluetooth speaker and and the Seconds app, some legends joined us in ‘Da Gloom for the Theme of the Month, Encouragement:

Billy Joel -Pressure

Fleetwood Mac – Go Your own Way

Journey – Anyway You Want It

Led Zeppelin – Immigrant Song

Led Zeppelin – Rock & Roll

Tom Petty – Runnin Down A Dream

Van Halen – Right Now

A “drizzling” Indian Run back to COT

Name-o-Rama

Announcements

Prayers & Praises

Welcome Back Bob the Builder

Shovel Flag handoff from Smithers to Hootie.

Props to Harry Carry for recommending the Seconds app & Cake Boss for the workout idea! Thanks Brothers!

Thank you Smithers for the honor of being the QIC!

TClap |
0

2°C and nobody noticed

Leave a comment

8 HIMs reported to the Armory this morning in what YHC is calling the best morning in SC he’s experienced to date. Everyone had sleeves with a couple polar bears showing some leg.

We started with the warmup.  Very literally…

Low slow squat x15
Morraccan night club x15
Annie (plank arm rotations) x10 each arm x2
Merkins x10

Then everyone paired up and took turns with the following exercise sets. The first two sets were executed with one partner doing the counted exercise while the other did the non-tallied until the partner was done, then switch.  We made it through two and 3/4 rounds.  Between each set there were two “keep warm” exercises.  And at the end the two rounds, some Shoalin mental positions were administrated.  It sounds complex…

The standard rounds are below. Anything done with one hand counted once for every left and right together.  The non-counter was encouraged to encourage the counter.  This may not have been verbal.

  1. Wood choppers x10
    KB swings
  2. Curls x10
    Squats
  3. Shoulder press x10
    Snatch x10
  4. Tricep Extensions x15
    Upright rows x15

To “keep warm” we did the following between each set

  1. Round one:
    Goofballs x10
    Morraccan night clubs x10
  2. Round two
    Flutter x10
    LBC x10
  3. Only done between set 1&2 of the 3rd round so we could hit the 3rd set.
    Cherry Pickers
    Windmill

Shaolin secrets revealed…

  1. Forward stance x30 seconds on each leg bent 90°
    1. Bent leg arm – elbow high, fingertips at the temple, palm facing out with the thumb down
    2. Straight leg arm – Parallel with straight leg, fingertips pointed to the sky
    3. Looking over the shoulder of the straight leg at the fingertips
  2. Tea stance
    1. Standing straight up, step one leg in front of the other an sink down
    2. The front leg holds 80-90% of the weight
    3. Rear knee is by the front foot, trying to keep it 1″ from the ground
    4. Arms are out with hands in tiger claw
    5. Bounce x25 while clenching hands together

With a couple minutes left it was time for some stretching.

  1. Cherry pickers x10
  2. Windmills x10
  3. With legs as far apart as possible, do some “circular” pushups on fingertips.  Rocking back on the legs (this forces the hips to open up) on the way down, and over the fingertips on the way back up.  x10
  4. Right and left forward split (or as low as one can go) and hold.

We closed with COT.  Announcements were announced and prayers were offered.  8 HIMs became a bit better.

TClap |
2

A not So slow Burn

Leave a comment

There was perfect weather for 29 PAX that came out for YHC third Q. I wasn’t feeling extremely confident because my first two attempts at Qing were less than stellar and this was a large turnout. After spending some quality time earlier this week coming up with what I thought would be a not-so-moderate workout I took a deep breath, said a little prayer and got busy.

The Thang

We started promptly at 5:15 with a welcome to my first FNG, the disclaimer and then we moseyed down the hill to the parking lot across from Lowe’s for some stretching.

COP:

Broga (toe touches, elbow lifts, leg stretches)

Hillbilly walkers x 25

Cherry pickers x 15

Windmills x 15

Moroccan night clubs x 25

Side straddle hops x 25

Burpees x 5

After the warmup was done we moseyed to the parking lot behind Lowe’s where the real fun began. We partnered up and started with a round of Dora 1-2-3s.

Parking lot runs and….

100 Merkins

200 LBCs

300 Overhead claps

We threw in an extra parking lot run for good luck and knocked out another 5 burpees before moseying to the parking lot in front of Empire Pizza.

COP:

Imperial walkers x 20

Low slow squats x 25

Hello dollies x 25

Burpees x 5

Moseyed back for CoT and had a little time to fit in 25 American hammers, 20 monkey humpers and more broga before calling it quits.

CoT:

Count-o-rama

Name-o-rama

FNG – My coworker and good friend, Gary Del Toro, was welcomed and almost immediately dubbed “Strawberry” because of the Mets t-shirt he was wearing. Later in the morning at work he said he really enjoyed meeting everyone and definitely planned on coming back.

Announcements

Praises and Prayer Requests

It was a great group of HIMs that definitely made me stronger mentally and physically, I hope I returned the favor. Thanks Smithers for the chance to lead!!

Barney Fife

TClap |
5
Leave a comment

Partner UP!  Iron Sharpens Iron

Amazing weather morning for a F3 gathering …
Weather was perfect, humidity was bearable and the Pax showed up eager to get better.  No FNG’s disclaimer completed :
Mosey for warmup :

Circle up for the following IC:

Side straddle Hop 15x
Imperial Walkers 10x
Mtn Climbers 10x
LBC’s 10x
Hillbillie Walkers 10x
Moroccan Nightclub 15x
Merkins 10x
Plank Jack 10x
Windmills 10x
2 Burpees (OYO) closed us out

Mosey :

Explained Theme and Goals for the workout :
GET in the Game: “look for opportunities that are presented!
Specifically, the people you intersect within your life…..”
Partner up!  Accountability and Opportunity to GET Better.
Proverbs 27:17. As Iron sharpens Iron, so a Friend sharpens a Friend.

Explained to PAX I joined F3 in September 2015 : My fitness, spiritual and fellowship commitments are so much stronger over the past 3 years than in my previous 40 years on this earth, I am blessed !

The THANG: Partner up!
10x reps : 2 sets
Partner Derkins :
Partner 1 planks : Partner 2 Derkins
Partner Leg Raises ( Iron Crosses)
Partner 1 Assists / counts
Partner 2 : ( on six) raises legs to touch hands of partner one :
Jog to other side of parking lot :
10 partner merkins : hand slap Merkins
Jog back to start : Partner 2 completes reps and sets

Mosey for Round 2 and 3 :

Round 2 : Partner up! Combined total
100 Merkins :
Rotate every (20) : Partner 2 planks

200 Flutter Kicks :
Rotate every (25)  Partner: Al Gore

300 Squats:
Rotate every (30) Partner : Plank

Round 3 : line up on the curb (plenty of room located for all 21 pax…

Toe Taps : while each pax jumps out of line for 2 burps ( start at one end and move to other : modified for each end to start and meet in the middle)

Once completed : Circle up
Body destroyer : while 2 pax met in middle of circle for 2 burpees.
Finished with round of Mary :

COT : 21 Pax : Announcements/Prayers for Hurricane Florence recovery and First Responders along with all volunteers heading over the coast to assist with recovery.

Very Blessed for the Opportunity to Q

Thank you to Beacon!!!

Fogerty

TClap |
1

Partner UP! Iron Sharpens Iron.

Leave a comment

Partner UP!

Amazing weather morning for a F3 gathering …
Weather was perfect, humidity was bearable and the Pax showed up eager to get better.   NoFNG’s Disclaimer  : Mosey for warmup

Circle up for the following IC:

Side straddle Hop 15x
Imperial Walkers 10x
Mtn Climbers 10x
LBC’s 10x
Hillbillie Walkers 10x
Moroccan Nightclub 15x
Merkins 10x
Plank Jack 10x
Windmills 10x
2 Burpees (OYO) closed us out

Mosey :

Explained Theme and Goals for the workout : GET in the Game: “Look for opportunities that are presented!  Specifically, the people you intersect within your life…..”
Partner up!  Accountability and Opportunity to GET Better.
Proverbs 27:17. As Iron sharpens Iron, so a Friend sharpens a Friend.

Partner UP for accountability.

Explained to PAX , I joined F3 in September 2015 : My fitness, spiritual and fellowship commitments are so much stronger over the past 3 years than in my previous 40 years on this earth, I am blessed !

The THANG: Partner up!
10x reps : 2 sets
Partner Derkins :
Partner 1 planks : Partner 2 Derkins
Partner Leg Raises ( Iron Crosses)
Partner 1 Assists / counts
Partner 2 : (on six) raises legs to touch hands of partner one :
Jog to other side of parking lot :
Partner Merkins : hand slap Merkins
Jog back to start : Partner 2 completes reps and sets

Mosey for Round 2 and 3 :

Round 2 : Partner up! Combined total
100 Merkins :
Rotate every (20) : Partner 2 planks

200 Flutter Kicks :
Rotate every (25)  Partner: Al Gore

300 Squats:
Rotate every (30) Partner : Plank

Round 3 : Line up on the curb (plenty of room located for all 21 pax…)

Toe Taps : while each pax jumps out of line for 2 burps ( start at one end and move to other : modified for each end to start and meet in the middle)

Once completed : Circle up
 Body destroyer : while 2 pax met in middle of circle for 2 burpees.
Finished with round of Mary :

COT : 21 Pax : Announcements/Prayers for Hurricane Florence recovery and First Responders along with all volunteers heading over the coast to assist with recovery.

Very Blessed for the Opportunity to Q
Thank you to Beacon!!!

TClap |
2

High Rep Blast

Leave a comment

I was honored to lead these 12 Pax for a high rep kettle bell blast.

Warm Up:

We started off with a slow mosey to include High Knees, Butt Kickers, Side Shuffle, and Karoke.  From there we circled up and continued the warm up with Morrocan Night Clubs, Cherry Pickers, Small Arm Circles, Big Arm Circles, and Mountian Climbers.

Main Thing:

150 squats w upright row

200 Right Arm Shoulder Press

200 Left Arm Shoulder Press

100 Right Leg Dead Lift

100 Left Leg Dead Lift

100 Right Arm Chest Press

100 Left Arm Chest Press

100 Flutters

Annoucenments – Read your newsletter

Prayers and Praises – Prayers for those going thry mental and emotionla distress, seek help.   Continued prayers for our school leaders, kids, bus drivers, etc.   Praise for Uncle Cracker inviting Cakeboss to church many years ago.

 

 

TClap |
4

Footloose, Dog Petters and Gilmore

Leave a comment

A nice cool morning at Footloose … and we launch … then a wave of cars … thanks for joining us

Mosey around the lot to let the late arrivals join the group, out the entrance and up to the lot across from the FD. Circle up. Windmill x 10, LSS x 10, Carolina DD x 10, 2 burpees OYO, Mor NC x 15, Shoulder tap x 10, Imperial walker x 10, 2 burpees OYO, OH Claps x 26, Plank jack x 10, Hillbilly walker x 10, 2 burpees OYO.

Line up for Karaoke L, Karaoke R, Power skip and burpee broad jump x 10, back and forth across the lot.

Mosey to the furniture lot on the corner downtown, plank for the 6, Makhtar N’Diayes x 10, Dog petters x 10, LBCs x 10. Line up on the wall, wall sit, 2 x burpee wave from both ends.

Mosey to the PD lot around the corner, plank for the 6, OH Clap x 21, LBCs x 10, LSS x 10.

Mosey past the start, down the hill and to the corner lot, line up, 2 lines bear crawl, 2 lines lunge walk, walk it off 2 lines, R & R all the way to the end.

Mosey across the street, divide into 4 groups, group 1, run the spiral stairs, group 2, partner plank claps, group 3 run tall stairs and back, group 4, Scorpion DD. All groups rotate through until all 4 are done.

Mosey back to the grass by First Baptist sign, Calf raises 3×10 OYO, Mahktar N’Diayes x 10, Kneetar N’Diayes x 10, Jack Webb up to 5×20, ants, ants, ants

COT

Looks like we made it,

Barry Manilow

TClap |
12

Ballroom Beatdown

Leave a comment

So as I stepped outside this morning my first thought was “this is 44 degrees?” As the wind cut straight through my workout gear.  I was cold…so I guess we need to keep moving to stay warm.

At 5:15 sharp we stared off with a mosey down the entrance road to the bend by the field for our warmup. The warmup consisted of the following, all in cadence:

  • SSH – 15
  • Imperial Walkers – 15 (in honor of the new Star Wars movie coming out this week)
  • Move aside for a better late than never greatly missed kotter, Uncle Cracker (who EH’d me into F3 just 10 short months ago)…treated with a wave
  • Windmills – 10
  • Low Slow Squat – 10

Then it was time to mosey around to the wall at the back of the school for The start of The Thang

  • Everyone grab some walls for The People’s Chair as each PAX took their turn with a 10 count
  • A little talk about the word of the month, Gifts
  • Balls to the Wall in the same fashion as The People’s Chair…each PAX with a 10 count (the counting pace was MUCH faster this time around…Hmmm)
  • A couple of 10 counts to recover
  • Another round of People’s Chair, same as before
  • Another round of Balls to the Wall, only this time a single count like when we count off at COT

Mosey across the bridge to the football field and partner up…size does not matter

For a series of 3 exercises one PAX will stay in the end zone while the partner runs to the 50 yard line and back, then switch.  Plank for the six.

  • LBC’s
  • Merkins
  • Flutter Kicks

Break

  • Carolina Dry Dock’s
  • Hello Dolly’s
  • Wide-Arm Merkins

We still had some time left, so it was perfect for a little Reince and repeat.  The only difference was on the last set of 3 we ran to the 30 yard line, but ran back at 75%

After a couple of 10 Counts I had one more beatdown attempt.  We all lined up on the goal line, and ran to the 50 yard line like normal, then continued to the other goal line at full out sprint…100%.

Took a couple 10 Counts and did the same thing back to the other goal line.  At this point I was so close to passing out, I honestly don’t know how any of the PAX was doing.  I just know they all beat me back to COT!

Mosey back to COT for a few minutes of Mary where we got the following exercises in (Probably a few others) all in cadence:

  • Mahktar Jai – 10
  • Side Stradle Hop (Twister style) – 10
  • Peter Parker – 10
  • Superman’s
  • LBC’s – 10
  • Imperial Walkers – 10
  • Morrocan Night Club’s – 15

Name-o-Rama, Announcements, Prayers and Praises

Then off to the cars…

Smithers….Out

TClap |
5

Freedom to Choose

Leave a comment

The Thang

Mosey to “big parking lot” of St. John’s United Methodist for stretching, focusing on back, hips and glutes.

Mosey to “front/side lot” of St. John’s United Methodist for warm-up

Windmills x 10
SSH x 10
Imperial Walkers x 10
Hillbilly Walkers x 10
Moroccan Nightclubs x 20

Back to FIrst Baptist Churches fort Mill lot for “The Serpentine”
3 stations laid out amongst the 4 islands in the lot. Jog, bear crawl, sprint, power skip or whatever to each cone, perform the exercise and move on to the next. We moved up one row and down the next. Hence, the “Serpentine”.

Mosey to front steps of FBCFM

Calf raises x 10 (maybe it was 20)

Mosey down Confederate St. to back entrance of Church of God
Used back wall for Dips / Derkins x 10 each (rinse & repeat)

Mosey into breezeway for People’s Chair
Mosey into Parking Lot for 4 corners x 2 rounds
Plank for the six

Serpentine & 4 corners consisted of:

Seal Jacks (4 count) x 10

LBC’s x 10 (4 count)

Hello Dolly’s x 10 (4 count)

Burpees x 5 (sorry, had to break Moderate code)

Mountain Climbers x 10 (4 count)

Merkins x 10 (single count)

Bombjacks x 10

Monkey Humpers x 10 (4 count)

Carolina Dry Docks x 10 (single count)

SSH x 20 (4 count)

Plank Jacks x 10 (4 count)

Box Cutters x 10 (4 count)

“Your Choice” x 10 (2 of those)

“Your Choice” x 20 (2 of those)

Mosey back toward COT for Mary
American Hammers x 10
Box Cutters x 10
Flutters (or “Aquaman thingy’s”) x 10
Travolta’s x 10
COT – Prayers for Smithers, Molder, Smithers’ M & family as her dad fights on. Prayers for Ponch, having wrist surgery. Prayers for Gopher and his M on biz decisions  I’m sure I’ve missed a few and I apologize for that.

Naked Moleskin

We have freedom to choose. We can’t control what “happens” to us. We CAN choose our response. We can choose how to live our lives. Every day is made of 100’s or 1000’s of choices. Which choices are you glad you made? I have a lot. Which choices would you change? I have a lot of those, too!

Achievement or accomplishment (personal, career, family, fitness, financial, faith, etc) is the culmination of our choices. We remember the magic moment that the achievement occurred. Too often, we dismiss the 100’s or 1000’s of choices we made to get us to that point. Choose your greatness. You are free to do so.

As always, I’m honored and humbled to be surrounded by such high impact men & grateful for the opportunity to lead.

See you in the gloom.

Beacon

TClap |
4