Author Archive Twinkle Toes

Clyent Dinner – Dads are too cool for shade

17 dads and 2.0’s pushed hard as we searched for shade and burned some calories!

Welcome and DCCS –

.25 mi mosey to warm up

20 SSH ic

10 IW ic

potato pickers b/c stretching feels great, then walk it out to a plank for runner stretch, 10 murkins “while your down there” and finish warm up with 20 LBCs in cadence for those abdominals.

let’s mosey .25 mi  find shaded bear crawls under awning

mosie to front of middle school

10 Derkins

20 step ups (10 ea)

30 dips

.10 mi mosie

repeat 3 x

lets mosey .50 mi stopping 1/2 way to do monkey humpers waiting for the six – let’s go to the parking lot for a star pattern consisting of: wait, it’s too hot let’s find some shade. Keep mosie ing 

10 burpees then to center for 5 murkins

20 big boys  then to center for 5 murkins

30 flutters then to center for 5 murkins

40 plan jacks then to center for 5 murkins

Repeat.

Web of 4 american hammers and 1 murkin 8 & 2, 12 & 3, 16 & 4, 20 & 5 and so on to 40 & 10

Mosey back to COT

Numberrama

namarama

announcements – blood drive volunteers needed

f3 dads this Saturday – 9:00 @ dogwood park.
then I took us out with thankfulness and prayer for all.
 

Earth day to Waxhaw

the floater: 18 men showed up at floater

  • DCCS shared
    • Disclaimer:  PAX are here at their own risk
    • Cell:  We had cell phone in our group
    • CPR:  Several PAX were recently certified
  • Safety: shared boundaries of Waxhaw animal hospital to Main Street. 

mosey to warm up

20 SSH ic

10 IW ic

potato pickers b/c stretching feels great, then walk it out to a plank for runner stretch, 10 murkins “while your down there” and finish warm up with 20 LBCs for those abdominals.

let’s mosey to find a nice parking lot with 4 corners to perform a star series with meet in the middle.

10 burpees then to center for 5 murkins

20 big boys  then to center for 5 murkins

30 flutters then to center for 5 murkins

40 plan jacks then to center for 5 murkins

repeat 2 X

run up Kim jung Hill (KJH) and catch breathe, 5 count for the six, then on to a short .25 mi loop with 10 more big boys at each of the next three corners.
mosey to Main Street! Staying together is important.

ah yes, here we are; here is a nice place for a new pattern of:

10 Derkins

20 step ups

& 30 dips then run .25 mi loop

repeat 3 x

good cardio and hearts are pumping this whole time.
about 10 minutes remaining, we found a wall (the exterior wall to Waxhaw’s finest bike shop) as we needed some helmets for this next exercise 😉

Handstand and toes on the wall, we are upside down and will now recite the pledge of allegiance In cadence  – (my best made up on the spot creative exercise yet and hope to see it added in more lexicons to come) I think everyone liked it.

mosey – down KJH for one last sprint back up KJH before meeting at COT for a american hammer web 4:1 with murkins. We got to 36:9 and added one more murkin to hit 10 right on the 45 min  nose.

Cliffs notes:

my first Q at floater was successful no one got hurt and we did it together, made it feel good! Missed several pax  I thought I wouldn’t see here.

Some notables I recall:

Made Ice nine, dry heave or whatever he does so someone said that was a good thing if I could get him to do that.

Shnider – is a beast, he was always in my sights kept pounding.

Chicken little – also always pacing and pushing harder and harder. He makes you better.

Thanks easy button for asking me to Q.

flanders making significant pushes up KJH was impressive.

Bypass: 1st post since new born! Congrats on so many levels there.
Prayers for Shakenbake’s grandmother – found another tumor, prayer requests that this one is benign and no surgery. We ask God to be with Estelle Pauline and family. And for all others we ask that you lift them up to the lord to hear our prayers we have inside our hearts and family that they may feel your presence with them.

Announcements:

WTF is happening, may 1st, start pout 6:30 sharp Blackhawk clubhouse, sign up and come support your fellow PAX. $10

 

 

 

Clean slate -“flock of seagulls” at a Community Yard Sale today only

Clean slate -“flock of seagulls” at a Community Yard Sale.

Welcome and DCCS – never been here before so let’s go exploring

.25 mi mosey to warm up

20 SSH ic

10 IW ic

potato pickers b/c stretching feels great, then walk it out to a plank for runner stretch, 10 murkins “while your down there” and finish warm up with 25 LBCs for those abdominals.

let’s mosey .25 mi to tennis courts for shredding arms

10 Derkins

20 step ups (10 ea)

30 dips

repeat 3 x

lets mosey ..25 mi stopping 1/2 way to do monkey humpers waiting for the six – let’s go to the parking lot for a star pattern consisting of:

10 burpees then to center for 5 squats

20 big boys  then to center for 5 squats

30 flutters then to center for 5 squats

40 plan jacks then to center for 5 squats 

Repeat 2 x

let’s mosey .25 to buss lot for “upside down Spider-Man bus walk” to the left, get back to your feet and do 20 squats, then upside down Spider-Man bud walk back to your right – (you’ll have to ask someone who was there!)

Mosey around back of campus to a 7 man Web of 4 american hammers and 1 plank jacks, 8 & 2, 12 & 3, 16 & 4, 20 & 5 and so on to 52 & 12

.50 mi mosey stopping 1/2 way to monkey hump till 6 is in.

Paula Abdul the crape Myrtles with increasing combo of +1 murkins and +1 LBCs  till 10 and 11.

Mosey back to COT

Then finish together with 15 Twinkle toes in cadence followed by have a nice day with my new brothers.

Kensington 600

commitment started right on time with 17 PAX – Brutus, Chastain, Chainsaw, Frack, Popeye, Weatherman, JWow, Fuse Box, Shop Dawg, Deep Dish, Red Rider, Carb Load, Run Flat, Twinkle Toes, Dough Boy, Two Hand Touch, Hi Hat

We moseyed passed the fields and back to circle up for our warm up:

15 SSH, 10 Murkins, 15 Mountian climbers, 10 Low SS, 15 SSH in cadence. with a calf stretch for what was to come 😉

1st series: now turn around and Lunge-walk the parking lot 40-50 yds, heading back towards the school from the classic  COT warm up place for Commitment Saturdays.

Then an LBC/BURPEE web with Paula Abdul. “We took two Trees forward and one tree back” as we migrated through the drive, “go” starts the grunts to get to the 2nd tree away from us to hit the deck and bust out count down from 10 with LBCs at the second tree and count up 1 each time for the Burpees as you sprint back to the first tree. Then 9:2, 8:3 7:4 so on and so forth. “oh, I thought twinkle toes was going to take it easy on us for his vQ, he such a nice guy…” someone mumbles from the crowd. To which I said, “It’s all down Hill from here” as we started our ascent towards what would be know as “The Hill”  then another PAX chimes in. More banter. Loving it.

2nd Series: Partnering up, P1 runs down and back up the hill, while P2 does Freddie Mercury’s, switch and continue for 200 FM. “Making sure to touch the line at the bottom” I say as we start down and then back up.

Then marys until the six is in. jWow on the front line.  Then mosey to back if school and first playground. Get into grps of 3.

3rd Series: The THANG = The Kensington 600

200 Low Slow Squats

200 LBCs

200 Dips

as a team of three, one is running at all times until complete. Then Mary’s until the six is in.

lets mosey now over around the school yard and head up to front buss lot of Kensington ES. Three stations, three rounds: 15 LS squats, run to tattoo two to give me 10 Murkins, run to station three to give me 5 Pull ups. Rinse and repeat 3 x.

14 minutes to go.

4th series: A murkin/American Hammer Web. 1:4, 2:8, 3:12 and so on until …Can anybody count correctly after 8:32… thanks brothers for taking over with the counting out loud while I catch my breathe. All in cadence. All pax did amazing job.

Then mosey back to parking lot for last 4 minutes of  backwards lunge and squats. We got to 6:24 when It was time. We had pushed it hard and everyone was together the whole way. Announcements and then I took us out with prayer for God to watch over us and our communities as we grow leaders from within.

my first vQ, shots out to Carb Load, Tupperware, and Chastain for their support prior and along the way. Hope I gave the PAX a good commitment workout this morning. Thanks for everything F3.

Announcements – new Q Source starting up on Friday May 1st. 0630 to 0700 at the Cureton McDonald’s

2nd F lunch at Hickory Tavern in Indian Land at noon today. Visit with Doc McStuffins

Christ’s Closet folding night this upcoming Thursday at Union United Methodist

Christ’s Closet giveaway in Pageland on April 2nd. See Shop Dawg for details

Foster care $$$ giveaway – if you know any foster care non profits, Guardianlongrange.com is donating $10,000. Contact Red Rider for details or go to the website