Substi-Q? What to do?

Substi-Q? What to do?

Continuing with the theme this week of last-minute Substi-Q’ing, our brother, Boitano, asked YHC at 9pm last night to take his Dromedary Q today. Naturally, I accepted, but instantly defaulted to a familiar Q from Asylum on Monday. “The Whiteboard of PAIN”! The only difference was that we had 4 at Asylum, and one could expect to have more at Dromedary. I didn’t expect 26 though! So…let’s see if this scales.

Quick warmup around the parking lot with some SSH, IW, Plank Jacks, Peter Parkers…at which point I believe Ice9 started with his usual chatter/complaining about doing too much of one type of exercise. More to come on that…

The THANG:

Grab a Lifting Rock from the rock pile near the track, run to the cafeteria area of MRHS, and introduce the Whiteboard. The board contained (10) different exercises, starting at (100) reps for Exercise #1, all the way down to (10) reps for Exercise #10. Half way through each set, we would run a quick/short/hot lap down the sidewalk, around the chain link, back to the Whiteboard. After each exercise was completed, we ran a Full Lap around the Track (~.20 miles). You get the picture. Here is the list of exercises:

(100) x Bicep Curls (Ice9 voiced his opinion about how much he LOVES many reps of one exercise!)

(90) x Flutters

(80) x Dips

(70) x LBC’s IC

(60) x Squats

(50) x Freddy Mercury

(40) x Overhead Press

(30) x H2H IC

(20) x Merkins IC

(10) x Burpees OYO

Time was running out on us during the (40) reps of Overhead Press, so we eliminated the laps and knocked the last 4 exercises out in succession. Still a good workout overall, IMHO!

MOLESKIN:

The idea today, as on Monday, was to come together as a group, with the faster Gazelles circling back for the Six on each long lap. The Six worked just as hard as the Gazelles today, and it was great to see everyone looking out for one other. Shout out to Help Desk and Run Flat today…they clearly worked really hard to keep up and crushed it.  I know the encouragement from the Pax really helped, too. Nice work by the Pax circling back on every lap.  We all need it, we all deserve it.

Sorry to hear that Boitano spilled some Merlot last night, but we know he will be back at it soon to Q at Dromedary (right, Boitano?). Rest up, brother.  It’s always a pleasure and honor to lead at F3, and when it’s at the great AO Dromedary, it is even better for YHC. One of the reasons why, after 2 years as Site Q of Dromedary, I have no intention on turning it over yet. So much to do at MRHS, but the track and cafeteria area seems to shelter the Pax from the morning student and bus traffic, and allows us to do our thing without raising any red flags from the school. 

Thanks for always being a good steward of the campus and the privilege we are afforded to workout there. 40 total Pax at 2 AO’s today (26 at Dromedary and another 14 at Chiseled), midweek, during Spring Break for some is no joke. WUC/Swarm/Hive (or whatever we call it) is growing like crazy. We have something special down here and we will continue to recruit FNG’s, pour into and invest in the guys who need a push, support, and encouragement, and truly live out the F3 Credo: Leave No Man Behind, But Leave No Man Where You Find Him!

Until next time, fellas.  Well…that next time is tomorrow since YHC is on Q at Pursuit.  5:15am at the Millbridge Clubhouse. All speeds and levels welcome. We will be running a familiar route.