27 Pax came out to Flash for a
Ole McDonald Doc McStuffin’s lead Q. With a little confusion on GroupMe in regards to who was going to be Q, we quickly moved forward and some how ended up filling out the Q schedule for all surrounding AO’s in matter of minutes and landed on Doc as our Q. Below is my recollection of the book read by Doc including necessary explanations/defintions for each movement provided by Doc.
Introduction: Mosey and Shoulder Tap Merkins
Chapter 1: Mosey around front parking lot while performing 10 x hand release merkins each light
Chapter 2: Venture to hill on side of school and perform zig zag run up down around trees with burpees at bottom
Chapter 3: Mosey to Benches in front of school complete 6 count merkins while using hands to transition from ground to bench
Chapter 4: Repeat 6 count exercise but perform with derkins and using feet to transition from ground to bench
Chapter 5: Jack Webb or most outlandish welcome to Cuthberston Field Trip Circle
Note: If recently attended Q School, please disregard as this is not proper form for Backblast writing please refer to Manual for proper instructions.
A group of 5 gathered on a morning that felt more like February weather. YHC likes to think the small turnout was because others were intimidated but some of the usual crew was actually experimenting something cool. More to come on that in future weeks. Guess you should have posted to know more.
One mile warm up run down Strawberry to Rosecliff and then Coburn. Next up was a triple, triple up and down the Coburn Hill. (Same as triple nickel but 3 reps) 5 merkins at both the top and bottom.
Continue to Bevington for the main event. Run to first speed hump for 5 merkins. Run back for 5 jump squats. Run ahead for 2 speed humps for 5 merkins and back 1 speed hump for 5 jump squats. Continue until rea road (total of 5 speed humps).
Run back to coburn for some Mary. 30 merkins from what YHC can remember. Gets fuzzy after waiting a week to write this. Run to 51 and to Davey park for some more Mary. 20 heels to heaven. Run back to launch for 20 flutter kicks and done!
This BB was a buzzer beater. One once said it’s legal as long as it’s posted before the next weeks workout. 6 miles total and a route not taken for some time. During the bevington run some guy pulled to the side of the road by one of the ponds. He got out and threw something into the water. Super shady and poptart mentioned a bloody knife and maybe a glove. Kind of nice with the small group. YHC did some Q’ing from the six. Great work by all!
9 PAX made the right choice to start their week off right at Base Camp on a chilly March morning and here’s what happened.
Mosey down Strawberry lane right on Coburn stopping at the bottom of the hill, readying for 7s, merkins at the bottom and squats at the top.
Head back to the start point, Stopping along the way for some Mary watching the six. Partner up and grab a lifting rock. Partner 1 performs called exercise while Partner 2 runs down to the bleachers and back, flapjack.
26 PAX tried to make sure the Ballantyne Country Club was wide awake at 0515 this past Tuesday morning. We took the free tour with a format very affectionately known as the 2/1/:30.
11 PAX followed Bratwurst around Ardrey Kell for the latest installment of Blakovery. There were some first time guests, a few of the regulars and our fearless leader was a minute early. With a casual stroll and no disclaimer we were off.
Up Ardey Kell past the high school and a right into the first neighborhood. Then a quick left onto Zachary Ave and then right onto Pomerace Place. A left on Brandon Brook Drive brings us out to Old Ardrey Kell Rd, right onto Honeynut Drive, left onto Hazleview, left onto Linden Tree Lane, right onto Maplehurst, right onto Society and then out to Community House. While the rest of the PAX went across the street to do the fancy house loop, I returned to the AO to prepare their broga mats for stretching.
Last week I took a week off to rest my aching body. When Monday morning rolled around it was tough to get up. Everything in me wanted to stay in bed. Even after I go up, I still fought the feeling of going back to sleep. It is easy to stay in bed. It is easy not to do F3. It is easy to be complacent. Yesterday I was reminded by our Pastor that sometimes one of the biggest sins in my life is complacency.
Sometimes I am a complacent dad.
Sometimes I am a complacent husband.
Sometimes I am a complacent PAX.
Sometimes I am a complacent friend.
Sometimes I am complacent in my career.
Sometimes I am complacent in my fight against the sin in my life.
For me, Monday morning is less about running (#Imnotarunner) and more about battling complacency.
I am so fortunate that the other 10 guys showed up this morning and helped me battle against complacency today. I don’t get up and face that battle without them. Tomorrow morning I will face the same battle and God will send another group of guys to help me. I can’t wait.
14 PAX who had not been lulled into a false sense of security by recent warm temps showed up to experience a DMZ VQ. Brolympics recently left a mark on YHC so mileage was kept under control to mitigate permanent hamstring damage. Hopefully enough squats were called to compensate.
Professional quality disclaimer was given and we were off.
Mosey to school parking lot to get warm.
Mosey to track and partner up
Partner 1 – 400m run
Partner 2 – Performs deconstructed burpee exercises until partner 1 returns. Flapjack until 4 rounds complete.
Mosey to front of school, stopping for some entertainment along the way
Find a bench and complete three sets of the following
More low slow squats
AYG back to church parking lot, winner leads 6 minutes of Mary (YHC was not present to declare a winner, possibly Swiper?)
Various orthodox and unorthodox Mary exercises were performed
Mosey back to launch, bonus jump squats with remaining minute.
An honor to take the helm of DMZ for my first Q, strong work by all!
All pax (even Swiper) joined us in a timely manner this morning so YHC saw no need to venture into a neighborhood to add a hide and seek dimension.
YHC was accused of still having tags on his beanie, conveniently a hat with headlights was nearby to confirm it was simply design work on the hat, however lame.
Track work results seemed to be mixed depending on individual PAX motivation level. YHC is fine with that, you’re up against yourself.
Bear crawls appear to be a favorite with most. Found Kirk crawling in odd directions and staring longingly at Camp Gladiator participants running around cones nearby.
Mumblechatter seemed muted as we headed to the track. YHC was prepared to ignore. Picked up steam at chair sit, YHC ignored. Bench work was not suffered in quiet, YHC continued to ignore. Nearly reached mutiny levels during Mary, for good reason as YHC was losing cognitive abilities. Some response attempted. Luckily time was up so little harm done. First Q complete.
We started as 6 Pax but turned into 7 before we were done. One of the Pax got carried away with his pre-run or more likely preferred to keep running rather than take the full brunt of what YHC had in store.
7am so let’s go. Warm up mosey down the sidewalk and see Bernanke drive by so circle back to pick him up.
COP: 25 SSH, 15 Hillbillies, 15 LSS, 15 Merkins
Cheese weave through the school busses – all shuffle
3 sets of 10 Bombjacks and 20 Flutters
Inch worm bear crawl: Line up head to toe in plank position, last man bear crawls to the front. All get to crawl 5 times
Indian run to playground
10 Pull ups, 10 Merkins, 10 CDDS, run halfway around track, 10 squats, 10 jump lunges (aka Mary Catherines), 20 Lunges, run the rest of the way around the track. Repeat for 3 rounds.
Mosey to practice field but stop half way to pick up Madison, who claimed he had been running but no witnesses. 10 merkins, 10 wide arm merkins and 10 diamond merkins while waiting for “the runner”.
Backward run the length of the field
Pick up a lifting size rock and line up at start of field
10 squat, curl, presses (aka manmakers?)
Partner up w/ partner 1 curling the rock while partner 2 runs to blocking sled and back. Flip flop. Repeat with tricep extensions. Repeat both rounds.
Return rocks and head to blocking sled where the Pax showed their blocking skills and actually moved the sled at least 5 feet. Didn’t seem that hard to me but maybe cuz I was in the coach’s position standing on the sled.
Mosey back to the school. 10 supine pullups, 10 derkins, 20 dips. Repeat.
Mary: 30 Dollys, 20 LBCs, 25 Freddie Mercurys, Done!
Moleskin: Always amazed how much more work gets packed into the 15 extra minutes on Saturdays. Just writing down everything we did has made me tired. The Pax were strong though and endured a steady 60 minutes of beat down with minimal complaining. Great work by all, especially the pre-runners that made it for the whole hour and it was good to have Village People join us, even though we weren’t at the YMCA (ouch). Thanks to Madison for taking us out. Always a pleasure and an honor to lead.
11 PAX ignored their #FartSacks on this fine Saturday Morning and posted at the best AO in SOB land. Here’s how it went down.
Head off to the Bull Ring for a lap and then a modified ARMY Physical Fitness Test (APFT), minimizing the 2 mile run to a 1 mile run.
Times up, mosey back to the start point.
9 PAX got to sleep in an extra half hour before heading out into this brisk windy cold morning at Cuthbertson Middle School to get edumacated on the arts of Qing. Dasher and Posse shared the lead of a light (unless coming out of Hibernation like me) workout filled with advice on how to Q a work out.
Started this Windy COLD March morning with a quick warmup involving all PAX
Great opportunity was presented by Dasher and Posse to learn more on how to run a successful Q. This was especially good for me as I Q’d (half Q’d) one work out in the past and made thing to difficult.
As everyone arrived at the Middle School Dasher was sure to keep us on time and notify us how much time until we go and get us started on time. During warmup got a chance to hear everyone’s name and everyone got a chance to lead an exercise to get right into it.
After finishing up the warmups we moseyed over to the front of the school for 25 Dips and 25 Step-ups. At this location got teachings and suggestions on planning our future Q’s.
After this we made it over to the covered walkway where we did 3 sets of walking Lunges and jogging around covered sidewalk to start each lunge set.
From here we Moseyed on over to the HS stairs and began doing 7s, starting with 1 jump squat at bottom and 6 merckens at top. Here is where Posse conveniently decided to be duck out of this part of the work out to be “helpful” and go gather Radar who had just drove in with his tardy slip to join the rest of the students. Discussed how leaders can modify with extra reps or doing 11s, starting at 4 and other methods to help keep PAX together. Togetherness Good, Large separation Bad, Not Good but Bad.
After we finished up the 7’s we started to Mosey back when Posse and Radar caught back up to the group. Once all together we started our trot back with a quick stop back at the benches to do Incline Merkens, Derkens and Regular Merkens before finishing our mosey back to start. Ended with a PAX count, names, more instruction, Announcements, and an Inspirational quote from Posse.
We all drove to McDonalds (Not Ole’ MacDonald’s) and reviewed, in a bit more detail, the documents. Great time of fellowship, discussion and time getting to know one another.
#tclap | 2
A crisp, clear morning was waiting to welcome the PAX of Ascent. Here’s how we filled our time:
Slow mosey around parking lot track then circle up with bells.
5 good form 2-handed swings
The Main Thang:
PAX choice: Intense: 20, 15, 10, 5 or
Moderate: 12, 10, 8, 6 of the following. (Each side = 1.)
TIME! @ 12minute mark
TIME! @ 12minute mark
Break time: Mosey to Pullup: 5X: Up and hold for 5 count, then 5-count descent
Break over, mosey back to KBs
TIME! @ 12minute mark
TIME! @ 12minute mark
Q school was this morning. Various races coming up – check out the Run channel on Slack.
YHC had been warned by Jet Fuel that attendance was light at Ascent, so I wasn’t surprised that we had only three this morning. Since Ascent is billed as moderate, I can only assume that all of the PAX of Area 51 are pumped enough to need higher intensity workouts on Saturday. Or that they were at Q School, or at the Get Your Rear in Gear race. All of which is great. I’m sure the light showing isn’t due to fartsacking, since that’s not the way of the Area 51 PAX.
T-claps to High Tide, who brought his extended collection of 73 kettle bells. His didn’t need to pre-run or pre-anything: unloading of the bells is its own mini-workout.
The Weienke offered a “moderate” and “intense” option. We all opted for “intense.” High Tide went to 11 when he upped from single bell to double.
It was good to have Cooter with us. Don’t be fooled by his gentle demeanor; the guy’s a workout beast!
Thanks for the chance to come to Olde Providence and share some suggested exercises and classic rock.