It’s beginning to smell a lot like Christmas…



It’s beginning to smell a lot like Christmas…

or is it Dana’s freshly washed gloves.  I arrived early today to find the Christmas Tree lot up and lit which provided some nice lighting for the typically dark Pet Smart lot.  Southern Belle rode with me and was gracious enough to allow me to borrow some of his dumbbells for the umteenth time for one of my Q’s.  (Thanks again SB).

The plan today was to do exactly the opposite of what it appeared Ice 9 did last week at this site.  I read that the group last week got 3.6 miles in 45 minutes. (Wide Eyed Emoji).  So instead, I wanted to keep our heart rate up via small bursts of runs mixed with weight exercises.  I also wanted to throw in some new moves to spice things up.  5:15….lets go.

WARM UP

Mosey towards the traffic circle then sling shot around it towards target and circle up in the back parking lot.  Our dislaimers have been lazy and non complete lately so I wanted to make sure I did a full and complete disclaimer.  For your reading pleasure:

“Welcome to F3, my name is Fuse Box.  What I ask you to do today is only a suggestion.  Please workout at your own pace and modify as needed.  Do not sue me, the stores, or the developer of this shopping center.”

We only did one exercise for the warm up….but it was a good one.  Thanks again to Money Ball for bringing this one to the group as it has quickly become a favorite of mine to warm up with as it hits multiple body parts, gets the heart rate up, and gives the Q a chance to collect his thoughts.

Deconstructed burpees starting with the Q.  There was 9 of us so we went 9 rounds with each pax calling out a round.

9 Squats, 9 merkins, 9 in/outs, 9 Bobby Hurley’s.  Then 8, 7, 6, 5, 4, 3, 2, and 1.  Zinfandel had some trouble with the initial counting but he recovered well.  Knish lucked out and only had to count to 1.  Being a West Virginia guy, I wasn’t quite sure of his counting skills so I made sure when I started that we went to me right to allow him only a 1 count.

THE THANG

Quick mosey to Pet Smart partnering up along the way.

One partner does inch worm merkins towards the Christmas Tree Lot while the other partner runs to the cart holder for 10 supines and then back.  Initially thought we would to to the tree lot and back to the cart holder, but saw that would bee too much.  Modified to 3 rounds.

Quick Mosey to Hickory Tavern where Gear was waiting on us.  I had intended to do a minute of toe taps on the curb before we started, but forgot (I hate Winkies).

Partner 1 does Scorpion Derkins into a one legged lunge (One Legged Derkin then moving the one leg into the air down to the ground to perform a lunge).  Partner 2 runs the loop around Hickory Tavern.  It was shortly into round two that I noticed some of the pax were way faster than me….wait a minute, they weren’t doing a full loop!  One pax said, well you said run around Hickory Tavern.  Well, yeah…but that’s not what I meant!  Yall aren’t mind readers?  Quick further explanation of instructions to include a run around Hickory Tavern AND Brooklyn Pizza buildings.  This exercise always reminds me that I have poor balance and if done enough, I tend to have sore obliques the next day.  Unfortunately, because the Q poorly explained the running portion, I don’t think we got enough in to make the abs sore.

Next Round of Partner work included a lap around the parking lot while partner two did one of the following exercises.  Went until each pax completed two rounds of each weighted exercise.

  • Military Press with 30 lb dumbbells.  (Drop one dumbbell and press the single 30 when the two together got too heavy)
  • Flamingo reach for the stars (I had no name for this but Zinfandel called it this and it sounds as good as any I could come up with).  With either a 15, 20, or 25 lb dumbbell in right hand, reach the weight down to the left foot then do a one legged good morning into a one handed press.  This tests the pax balance probably more than any exercise I know.  More on the balance part later….
  • Upright row with two 15 lb keddle bells
  • Bent Over Row with Sand bag

Final round of partner work was a sand bag step up (Sand bag across your shoulders) while your partner runs to the stairs and crawl bears backwards up the stairs then runs around the short parking lot back to hickory tavern steps.  Several pax compared the crawl bears to the movie American History X claiming they were about to eat pavement.

MOLE SKIN

  • A great group of men today.  It is so much easier Q’ing a smaller group so today was a nice change of pace from Q’s past were there were 20 plus.  Still a solid 9.
  • Thanks to Damascus for the invite to come out.  We did a Q swap at each of our sites and after I heard he killed ’em at Chiseled, I knew I needed to try to bring something special today.
  • Speaking of Damascus, I complemented him on how well he was keeping his balance on the Flamingo reach for the stars exercise.  He proclaimed that it was because of his wide, Fred Flintstone Feet.  I said tongue in cheek that it likely has more to do with dick size and that its like a tale on animals…the larger ones can use it to balance better.  It was shortly after I floated this joke/theory that I lost my balance and had to go to two feet…..I will pause now to let the laughter and jokes subside about my lack of balancing parts.
  • Southern Belle was the unlucky one that got me as a partner today.  Good work SB.
  • Zinfandel and Dana appeared to crush it today.
  • First time meeting Chastain.  Fast Gazelle that kept Damascus moving all day.  Good work by you both.
  • A favorite Respect of mine Shop Dawg pushed hard today.  Always good seeing Shop.
  • Akbar working hard as usual and teamed up well with Knish today.  Those two got after it.
  • While running the parking lot loop I did stop (in my head, not literally) to smell the Christmas Trees.  Nice to see decorations going up and taking in the sights, sounds, and smells of the season.
  • According to Zinfandel’s $500 watch, we got 2 miles in today.  Good work by everyone.  My Q’s tend to be less running but still getting the heart rate up.  About the time you get comfortable with a low mileage Q I will throw a Gazelle 3 miler in on ya.  I’d say we are getting close to that Change Up Pitch.
  • As usual, I had much more planned but ran out of time.  We will save the sand bag farmer carry relay for another day.

ANNOUNCEMENTS

  • Christmas Party Nov 30th
  • Effee Awards Dec 7th, Briarcrest Club House @ 8:00.  Those that arrive early are welcome to pregame tailgate.
  • Zinfandel’s Jingle Jangle Beer Exchange Dec 15th in his driveway.  A favorite of mine every year so make sure you attend if you can.  Bring a communal six pack, throw it in a huge ice tub, and start trying new beers.  Drinking games and corn hole are there to help get the beer down quicker.
  • Dancing Bear’s (Fart Sacker) Shampoo Crew Charity is collecting gloves, hats, and socks on top of the toiletry items for the homeless.  For those unaware, once the shelters are full, they hand out socks, hats, and gloves to the over flow folks to help them survive the below freezing temperatures.
  • Wedding Singer has a VQ tomorrow at Watchtower – 5:30 Brooklyn Pizza.  Solid guy that has been coming often.  Make sure you come out to support his first Q (I will be out of town).

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