Posted on Behalf of Polly –
16 Pax joined YHC for my Virgin Q at no better venue but the final SWIFT of 2018.
The Thing
Moleskin
Announcments
– Posted on Behalf of Polly –
COP
Merkins x 10 IC
Mtn climbers x 10 IC
LS Squat x 20 IC
10 HR burpees OYO
The Thang
Lacrosse Field:
Bear crawl across field; backwards run back
Partner up: Partner 1 run across and back; Partner 2: Called exercise (AMRAP)
Round 1: CDDs x 2 rounds
Round 2: Freddie Mercurys x 2 rounds
Round 3: Diamond merkins x 2 rounds
Round 4: plank hold x 2 rounds
Covered shelter tables:
Partner 1: run down to baseball bleachers; Partner 2: Called exercise (AMRAP)
Round 1: jump up into squats x 2 rounds
Round 2: Dips x 2 rounds
Track: Latin 400 (called exercise at each corner x 4)
Lap 1: 10 HR burpees
Lap 2: 20 merkins
Lap 3: LBCs
Lap 4: Flutters (DNF – time expired)
Mosey back to launch:
Recap:
The Panthers hangover was well played out amongst the Pax today. Numbers reflected that downtrodden Pax were unwilling to get out of bed. Despite that 13 true men of valor got the H up and did hard work. Job well done.
A bunch gathered to begin a work out, then out of no where comes this clown sound (literally),,,then you could see this tiny car with 4 grown (I use this word loosely) men with ten gallon hats on with the top down on this mini coop convertible. Best clown clown car entrance ever, just as the clock struck 5:30. I was so impressed I forgot the disclaimer and we started off on a mosey.
Warm up: 30SSH, 30 MC, 10 staggered Merkins Left then Right. Mosey to the ht.
The Thang: Stolen from ICE (shopping for Pain): variations at each store front back to the start for mary. R1- 5 Staggered Merkins. R2- 5 Jump Squats. R3- 5 Merkin Shredders. R4-3 burpees every other R5- I forgot. Mosey across the street. 30 Dips IC, mosey around 10 more staggered merkins. Mosey back to Pets smart with quick stop for 10 Merkin shredders oyo.
Finish the morning with group of 4 running worm burners around the parking lot with teams chasing the pushers with 5 merkins, 10 jump squats and 15 Lbc’s as they chase the plate (Sorry I didn’t explain it all that well) next time you are doing the exercise, catch the team member pushing the plate, if he is done take over, if not start the next exercise. Mosey back to the beginning with some quick protractor and game.
Moleskin: As usual Good fella led the pax on shopping of paid an led the mary on the return. Solid push from Deadwood, Money ball and Bottlecap. I saw solid effort from Leagalized and Posse as they pushed through the Merkin shredder. Although Shake took off early he still killed it with a 3 mile pre run. Dough Boy brought it on the plate return with me, I was gassed he was not breathing. Rudi was not going to let the plate get the best of him and give it 110. Good to see Gator Cub and Mad, haven’t seen them in a while and got to see some new faces. All and all great morning, great work by all, clown car was a laugh! ASS Crack, Boytana, Lazy Boy and One star niner are too fun.
https://share.icloud.com/photos/08ar0klkZW9QFzqUFRCVyajSQ#Wesley_Chapel,_NCSee
Announcements-
Keep huggie bear in your thoughts and prayers-
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Showed up early to locate some rocks and found none, nada, zero, zilch. Back to the launch to meet up with today’s crew. The fishing hole got repd online but didn’t bring the record pax. No worries. No new guys. No disclaimer. No excuses. No running… meh maybe a little.
COP – IC x 10 – SSH, IW, LSS, CDD, Peter Parker, Parker Peter
Run to rock pile at library next to practice field and pick a lifting rock to get cozy with.
Line up abreast. Lunge/Thruster (lunge walk right then left leg and thruster) = 1. Down about 20 yards and back. Move to guy on your lefts rock. Repeato until you get back to your original rock.
7’s – 7 of each thing = 21 reps x 3 sets – ascending burpees each set. 1, 2, 3
Line up abreast again. Squat lateral walk – walk left with rock out front. walk back to right. Width of parking lot. ~10 yards. Move to guy on your lefts rock. Rock overhead this time. Repeato until you get back to your original rock alternating out front hold and overhead hold.
Mary IC x 10 w/rock – There were flutters w/press, American hammers, LBC, a round of slow merkins and one other.
return rocks and run back to launch.
Last item with about 3 mins to go. Merkin challenge to failure. 1 merkin, jump hands to diamond merkin, 1 diamond, jump hands to wide arm Merkin, 1 wide arm, back to normal. next set is 2 each, and 3 and 4… go to 5 if you can. when you can’t jump hands, walk them in and out. when u tap out, go to elbow plank.
5 days later moleskin – I named this for obvious reasons. There was stink and stank and stunk. No thanks to YHC and Frehelys. All were silenced during the rotating rock lunge thrusters and side walk rock. Leg day does it every time. Merkin challenge at the end helped the pax to finish with a bang.
No announcements. Marco on the take out.
Privileged as always to lead.
Same day delivery on your backblast, faster than Amazon at Christmas.
The backblast is becoming a thing of the past, sadly. Truthfully, that’s the best part of Q’ing. Or leading anything, really…telling its story.
It was colder than expected this morning. Think everyone would agree with that. Go to bed anticipating low 40s, and it’s mid 30s. It’s little things like this that bother us. Heck, it’s been those kinds of little things (cold, rain, or a bad night of sleep) that’s kept YHC from posting lately. And it’s become noticeable. Fortunately, having a Q on the calendar forces the issue.
At 0530 + a few seconds for Film Fest to mosey over (while watching in vain for a late arrival or two running in from FXE #lando), a group of 17 launched into the chilly gloom for today’s edition of DMZ.
Slower than normal start, moseying down Camilla, hanging a left onto Thornridge and a right onto Broad Hollow. Mtn Climber warm up at the bottom before a true Jacob’s Ladder. Plank for the six, then LBCs x 25 IC.
Mosey up Broad Hollow, left on Kimblewyck, left on Hartmill, right onto Sharon View, right onto Rock Creek.
Stop at the yellow fire hydrant, which we deemed the “top” to partner up. Also realized at this point that we were missing Upchuck (MIA). Cold Cuts rescue mission failed.
P1 – runs to the bottom for 10 jump lunges (each side) and backward run to the top.
P2 – 15 merkins, then squats until partner returns. Repeato.
Hill was longer going up than down, which could be attributed to the backward running uphill. Upchuck didn’t find us. More Mary before beginning the mosey back up Sharonview, turning left onto Hartmill…when Upchuck reappears. Lunges to allow him to re-join the group, then mosey back to Broad Hollow. More LBCs (51 – crowd pleaser).
Jacob’s Ladder #symmetry, with most getting to 6ish before an Omaha to return to base. Timing would’ve worked perfectly as we arrived at 0614, leaving a minute for more Mary. Fin.
Not a ton of mumble chatter today, or YHC wasn’t listening. One Eye, Cold Cuts, and Hammer led the way. Hammer seemed way out front on the final Jacob’s ladder. Total mileage of just under 3. Almost an F3Naps morning. Chappy was a little premature on the audible call. SemiGloss wore a Benjamin Moore toboggan #odd. Bunch of regulars missing and still 17 strong. Started with 17 and ended with 17 – so despite another close call, still no drops. Key is safely stashed under the mat, Aquafresh. Thanks!
Warm Up with a Mosey to the lower lot and around the Island (waiting for McGee to catch up). COP SSH5 Burpees, Mosey across field to check wet status–X 4 with called exercise(IW, Merkins, Burpees) then COP for Peter Parker/Parker Peter and a few more burpees.
Mosey to upper lot by the Track for partnership work. Called Exercise and run laps 150 Merkins, 250 Squats, while being accosted by some helicopter parents setting up for a school event.
Then we moved to the monkey bars for a segment of 10 Pull Ups, Standing Broad jumps, Lunge Walks, 5 burpees and 20 dips X 3.
Finally, 3 minutes of Mary and recover.
Prayers for Huggy Bear and a complete recovery!
O’Tannenbaum
So this morning was like most, as the Q, I ended up cutting it a little close showing up in the nick of time as I was delayed by some “office work.” The “office” ended up getting quite the work out itself this morning but I will come back to that later.
WARM UP: quick circle around the lot, 20 SSH, 20 MC and 10 of the new Merkin Shredder! ( hand release merkin with shoulder taps a the top) Full extension and full retraction (no short arm merkins allowed with this move)
The thing: Mosey to the entrance of Lawson, 5 merkin shredders at each light for the first ten. Ten staggered merkins for the last 4.
The Main Thing: 11, 10, 9 etc pull ups at my garage rotating with variations of KB’s at the bottom of the cul de sac. 2 groups rotating a run up the hill. This took till 606 so it was a brisk 1.5 miles home with Doc leading the way
Moleskin: F. During our visit to my house one of the pax had to use the office as well. So after I brutalized the office this morning…It got nothing but worse from there. During his visit, the printer was struggling and had a paper jam, no tools in hand so the only option was to leave the printer jammed up. I came back to an hostel M that was not happy that the printer was jammed up, my 2.0 even jumped in and added to the frustration . All of that and he was working with limited stationary. It was tough morning for him, that said, I took all the heat and felt it was best to keep the M in the dark that the office was rented out to someone else this morning and that the paper jam was not caused by me. (PAX will remain nameless to protect the guilty)
The end result is everyone put in solid effort and we all were able to incorporate some muscles that we don’t typically get to work in f3. Fun morning got almost 4.7 Miles in, Nice job gents!
5 brave men joined me for a cold wet workout this morning. I have started venturing out to other AO’s to post as well as Q and I’m glad I did, this is a good site. Yesterday I rode by the site and did some recon and found some good hills through a quiet neighborhood that would make for some good running. Little did I know the local pax already had a name for one of the nasty hills… The Widow Maker.
The Thang:
Disclaimer given: General had to change shoes since I assured him and the Pax we would stay on the pavement.
Lets Mosey – Headed across the street to the quiet neighborhood. Approx 2 miles total
On the way back I called a squat/merkin ladder Triple Nickel on the widow maker, it was not fun.
Back to the school and head to bus parking lot
Run back to baseball at top of bus parking lot.
Start mosey back – 5 mins to go…
One min…jail break back – Count off! 5.12 miles
Everyone pushed hard, stayed together and still managed to talk a bit. Thanks to the General for the opportunity to lead.
No announcements.