Imitation Is The Sincerest Form Of Flattery



Imitation Is The Sincerest Form Of Flattery

8 pax showed up to Commitment on a day of slightly changed location (Kensington Elementary) and with Q School also going on.  Thanks to those that decided to come out.  Those that went to Q School, I expect you to put what you learned to work soon.  Come visit one of the site Q’s for a day to Q….don’t wait on us to come to you.  (Dana – I’ve asked you several times now….no more excuses).

They say imitation is the sincerest form of flattery.  I warned Mad Dog before we started that I was ripping his Q from two weeks prior since I liked it so much…with what I hoped was a little added Fuse Box flair.  Most of the pax picked up on the part I said about making it better.  Poor Mad Dog got ragged on for 2 minutes straight….my bad.  Lets get this 90’s rock alternative party started.

WARM UP

Run around the school parking lot…only to find out the chain blocked off an easy path….through the grass to circle up.

  • 20 SSH’s
  • 20 T Merkins
  • 12 Peter Parkers
  • 12 Potato Pickers

THE THANG

Run down to the rock pile to grab lifting rocks.  Walking curls back to the cars (so I can grab my speaker playing 90’s rock).  At the cars switch to walking shoulder press to the basketball courts.  Near the end Damascus comments that he wished his shoulders didn’t burn out so easily.  I think that’s everyone’s shoulders as mine where burning as well.  Find a cone (8 cones total and 8 pax made for the perfect number) and drop your rock.  Meet in the middle where I left the speaker to explain exercises.  First round – different exercise at each rock with cardio exercise in the middle.  Timer whistles 70 seconds for rock work and 60 seconds for cardio.  Cones were spaced roughly 30- 40 yards from the center running to the rocks or back to the center each time you hear the whistle.  Trust me when I say its much easier to understand and explain when you are there vs the back blast which is making this sound very difficult. Rock Exercises:

  • Military Press
  • Front Raise (2.0 rock)
  • Curls
  • Triceps press
  • Goblet squat
  • Explosion merkins on the rock (which for most lasted about 2-3 times before it became one hand on rock merkin then switch hands).
  • Front Raise (2.0 rock)
  • Good Mornings.  Legs straight, bend over with the rock slightly touching the ground and then raise up.  Targets hamstrings.

Cardio:

  • Mountain Climbers (Mad Dog was polite enough to let us know we “only” had 20 seconds left…..Bread Bowl politely told him where he could stick those 20 seconds…ok, maybe not that harsh but that’s how I would like to remember it).
  • Jump Lunge, Jump Squat, Jump Lunge.
  • 3, 6, 9’s
  • SSH
  • In and Outs
  • High Knees
  • Cone Suicides (Run to your cone, run to middle, run to next cone, run to middle…..until you have touched all 8 cones.

Round 2: Same Rock exercises but abs in the middle.  Stressed the importance of running to and from rocks on the whistle in order to keep heart rate up.

Abs:

  • LBC’s
  • Heels to Heaven
  • Right Side Crunches (At least three pax were on their left side)
  • Left Side Crunches (Bread bowl claimed he couldn’t do these yet when pushed to do them, he did them.  Classic mind getting in the way of what your body can really do – a problem I have as well).
  • V Ups
  • Russian Twits American Hammers – thanks to the pax for reminding me…and no, I’m not a Communist or involved in Russian Collusion as some then suggested.
  • Wind Shield Wipers – Arms out, legs up in the air, and twist legs to the left and right.  I offered the modification of bending your legs which I then quickly took.
  • Ended with Cone Suicides again.

Put the Rocks up.  Glad to see some of the stronger pax run with the rocks over their heads.  I hung back because I was wore out to check on the 2.0’s.  Meet back at the cars….pax finished SSH’s just in time for me to let them know that we had 2 minutes left and we were going to spend them doing T Merkins.  A lot of audible groaning, but we finally got it going.  With 30 seconds left I informed the group that we wouldn’t stop until Spinach did 3 T Merkins.  Good work to push through those last 3 young man…..We Done!

MOLE SKIN

  • Thanks to Mad Dog and the other pax for not giving me too hard of a time for repeating a workout.  Hopefully yall felt I improved on it slightly, and if not…keep your opinions to yourself.
  • I believe I heard we got in just under 2 miles today which was very surprising to me considering we didn’t cover a lot of ground today.
    • A good reminder that you don’t have to run 4 miles to get the heart rate up.  Running is only one of a plethora of cardio exercises you can do to get the blood pumping – shots fired at Ignition.
  • I was surprised to see Half Back there but he was a welcomed addition.  Mad Dog let it slip that he picks and chooses his workout sites based on who is on Q – only going to Q’s he things are tough.  I had assumed I would never see him at one of my Q’s since I was a Clydesdale, and today’s visit was more likely due to Commitment being the only open Q in the area than it was his desire to be led by me.  Hopefully he felt he got a good workout in today.  He pushed himself hard (as usual).
  • Speaking of Mad Dog….I’ve given him a hard time lately but he is such a great dude and I’m glad he is there to push all those around him to get better.  Thanks for your leadership in our small F3 world.
  • Bread Bowl continues to shed weight.  Keep it up dude.
  • Dough Boy pushing hard as usual.  He was behind me in the cone suicides and I had to push a little harder to keep him from passing me.  Looking trimmed down as well.
  • Spinach showing up while his brother fart sacked.  Nice work today bud!  Half the battle is getting out of bed.
  • Popeye working hard as usual while also yelling coaching his boy to work harder.  Same can be said for Dough Boy and Bread Bowls F3 relationship.  I’d love to get the 2.0’s in a circle sipping on chocolate milk one day.  I bet bread bowl has some good dirt stories on his dad.
  • That leaves Damascus….another pax I enjoy giving a hard time to….mainly because he will give it back.  Dude works hard for a Clydesdale.  I keep threatening to take his Clydesdale card away.  After everyone left today he stayed back to complete a burpee challenge – I believe 30 or 40 more burpees after an hour long workout…..crazy.

ANNOUNCEMENTS

  • Damascus starting a new site on Oct 1 (Mondays) at 5:15 (that’s 5:15, not 5:30) at Brooklyn Pizza.  Advertising it as a medium to hard bootcamp class.  Get with Damascus for more details.
  • Chiseled – Officially launching this Wednesday at 5 Stones Church at 5:30.  The site is being billed as a gear workout, but more importantly we are pushing it as a muscle addition class.  Focusing on building muscle, proper form, cardio via movements (and not always the running kind).  Please join us for the Launch this Wednesday.  I’m still looking for equipment donations please (either temporary or permanent).
  • Damascus spoke about Alf’s recent back blast where we found out his 22 year old babysitter committed suicide.  Several pax spoke out about how important it is to talk to someone if  you are going through a rough time.  Damascus challenged us all to ask each other how we are doing.  To get past the trivial “How are things” question and get deeper.  How’s the wife?  Job going well?  Kids driving you nuts?  If your having issues, please reach out….either to the group or to one of us individually.  Popeye made a great point that sometimes just talking regular stuff (sports, work, ect) over a beer can be as impactful as a full sit down therapy session.  Don’t be afraid to ask…..or offer! (I love beer!).

About the author

Fuse Box author

Subscribe
Notify of
0 Comments
Inline Feedbacks
View all comments
0
Would love your thoughts, please comment.x
()
x