5 PAX toured the campus of the Valley of the Sun and got in a little exercise too
The Warmup
Quick jog around the middle school parking lot to the top of the bus lot.
The Thang
Moleskin
The observant reader may have noticed a few asterisks in the above. YHC will explain:
* – What the Q said: “Shift to the rock on your right”. What was heard by the PAX: Something like “Shift the rock to your right while simultaneously picking a completely different place than you were previously standing then stare at the Q like HE’s the crazy one”
** – The Wall might be a programmer IRL and does zero based counting, so the PAX got a welcomed extra second to breathe
*** – The QIC (AKA YHC) failed to specify what language for the second 10 count so the FNG did our 10 count in English, Spanish, and Japanese. At least for the first few numbers…Note to self: Be more specific with these jokers
This morning was perfect weather for F3. Starting out at 47 degrees and winding up around 51 by the wrap up. The sun was up in the Valley of the Sun and 5 brave men sweated it out and got in some good fellowship along the way.
YHC brought out the FNG Jerrod, now known as Scooter. He may not be feeling that way right now, but he crushed it and he’ll be back.
Bonhoeffer is a great leader in all 3 of the Fs. Much appreciation for his dedication to Outland
Arsenal and The Wall really pushed it today and even caught Arsenal sprinting to finish up both the rock exercises and the Beast. Overachiever…
Final note:
Looking for some guys to step up and lead a Q or two at Outland. Bonhoeffer, Smokey, and YHC have been cycling more frequently than others. I’m more than happy to co-Q with you if it’s your first time or help you build it out if you’re looking for ideas. Reach out to me, Chastain, on Facebook, Twitter, GroupMe or at Outland if you wanna sign up. Or even easier, go here: https://www.signupgenius.com/go/8050c4ba5a829a5f49-qforf3
8 men joined QIC for a 60-minute Rock Zero heavy workout. Gummy and Alf HC’d last night and site-Q Hoover as well. Glad to see the rest of the crew ready to put in some work. Disclaimer given and off we went.
Thang
Mosey out of the launch lot to the several adjacent lots of the vast Calvary AO. Circle up three or four lots down.
COP
Merkin x 15 IC
MC x 10 IC
Peter Parker x 10 IC
Low Slow Squat x 10 IC
Mosey across campus to the Rock Pile. Grab a solid lifting rock. Mosey to lot 1 closest to 51. Line up.
10-1
10 Curl/10 Press/10 Tri Extension. Run 3/4 length of lot to last overhead light. Turn around and run back. 9 Curl/10 Press/10 Tri Extension. Run. 8, 7, 6…1.
Mary. Flutter x 50 IC. Dolly x 30 IC
Pick up your rock.
Rapid Fire Rock Set
All exercises to 10. Civilian cadence. Curl/Squat/Press/Curl/Squat/Press/Press/Squat/Curl/Curl/Press/Squat/Curl/Squat/Press/Hold over head/10 counts
Bring rocks back to pile. Mosey to Hot Box.
Bench Set: 10 Jump Up/15 Dip/15 Derkin.
Run to light post in parking lot. 5 H-R Burpees. Run Back. Repeato until Q calls it. 4-5 reps.
Mary
Burp N Merk
Burpee with 1 merkin. Burpee with 2 merkin. Up to 10 merkin.
People’s Chair. Knee taps x 33 IC. Air press x 55 IC
Mosey across cmapus to top of Entrance 4 lot.
Plank-o-rama
AYG to launch
COT
Moleskin
Posted Centurion yesterday exactly 2 weeks since last post. That one hurt. So did this one. Nice to have time off but tough getting back after it.
Alf was absolutely crushing it this morning. He gave a few shameless plugs for WAMRAP. 45 minutes of redline. Can’t wait to try it.
This crew put in a solid 60 minutes of work. Thankful for the fellowship this morning. Great way to start a weekend.
Almost forgot, Runstopper had tights on. and a long sleeve shirt with a t-shirt over that, with a hoodie over that. Attire elicited commentary.
Title comes from text correspondence with Purell. He told me he would see me Saturday a few days ago, then said he was going to smartsack last night. Needed some rest. No doubt about that. I think he Q’s about every other time he posts. Anyway, cracked me up when he texted the following: “Can’t handle your kind of beatdown that’s for sure.” I don’t often laugh out loud, but I did when I read that.
Announcements
Beer Mile-ask Gummy
F3 Beer Release. Wednesday at Stumptown in Matthews
9 men from the gloom showed up very last minute, as they assessed the rain situation, to put in some miles and enjoy some laughs.
The Thang
Warmup stuff
Run over to Bubbling Well – 7s at each lampost with jump squats and merkins
Double hill partner 7s – jump squats and hand-slap merkins in the middle
Rock pile – circle of pain
There was more to the workout but no one really cares – 3.3 miles total
HairyMoleySkine
During the disclaimer I toggled my iPhone on my arm band and – a safety measure I try to always bring along – I gave the PAX my phone passcode so they could make an emergency call. Bulldog naturally commented on some of the salacious photos he suspects that I keep on it. This kept his mind distracted for the full 45 minutes.
We recalled an old joke that is not appropriate for this setting which led Rhapsody to admit how a Brazilian infomercial is what finally convinced him that he liked girls.
I ran close enough to Turkey Leg to hear about his Boston Marathon adventures and how not to poop for 3 hours and 15 minutes, something I’ve never accomplished (marathon or not poop for 3 hours) #myescaperoom
Lex Luthor always drops one good line each morning. He commented on Harley’s jump squats which looked like a wild dance move – it was actually pretty dope. I think he watched the new Beyonce doc on Netflix.
Speaking of Netflix, NBC is eventually going to take the Office and Friends off of Netflix and launch their own streaming service. If you have Netflix stock, sell it right now. 60% of Netflix’s function is to serve as an Office re-run platform.
Manziel was in there boosting our Browns to Bulldog trying to convert another fan. Jump on the bandwagon while you still can. I’ll root for Tottenham all day if we can add another Browny to the mix. #SuperBowl2020biatches
Great group there as always – what a blessing to be healthy & live in a place where we can wake up and freaking workout with dudes for free before the sun comes up with no threats on our lives (except cars).
God is good, through good times and the bad – but this was a good time.
-Whip
Seven Pax gathered at Matthews Elementary for their weekly dose of Peak 51. After a thorough disclaimer, we moseyed to the bus lot for COP, which consisted of 11 IW IC and 11 LSS IC.
Four corners in the bus lot with 10 HR merkins in the middle after each visit to a corner. 1st corner – 20 Carolina dry docks, 2nd corner – 20 flutters, 3rd corner – 20 jump squats, 4th corner – 20 LBCs. The first time through was so good, we did it again, but with regular merkins in the middle.
Mosey to the hill behind the baseball dugout. 7s on the hill, with LBCs at the top and jump squats at the bottom. Mosey to MUMC for a few sets of parking lot sprints with a mixture of ab exercises. Mosey back to campus, stopping at the benches at the front entrance of the school for two rounds of 20 dips, 20 step ups, and 20 derkins. We made sure to use our best form under the watchful eye of the surveillance camera.
It was a perfect morning for a workout, and the Peak 51 Pax represented with strong 1F and 2F performances. Smokey went all Ron Burgundy on us, doing 900+ reps of each exercise and leading the way along with Lumberjack. Apparently, you don’t want Tweetsie on your team at Top Golf. Word on the street is that Sensei is a more accurate golfer. Lois is enjoying an extended celebration for his 40th birthday. The Wall was locked in and putting in the work. There was likely more witty banter, but that’s all YHC can recall at the moment.
The PAX: Halfback, Damascus, Doughboy, Kid Rock, Chainsaw (R), Xerox (R), Fusebox, Foley (R), Wedding Singer, Stub Hub, Rockwell
11 PAX showed up at The Floater for what was my VQ for this site! The buzz must have been great because even Pursuit closed its doors to see what was in store at #87! By the way, what does “#87” mean?? Guess I need to spend more time on GroupMe to keep up with the lingo!
When Bottlecap reached out looking for a fill in I started thinking about trying something a bit different at this site. The result… less running and a full upper body workout! It looked good on paper, so I crossed my fingers and proceeded with the plan.
Disclaimer given, and we were off…
Here is what went down:
Warm Up Lap
Circle Up
SSHs x 20
Imperial Walkers x 20
Potato Picker x 10
Wind Mill x 15
Arm Circles x 10
Mosey to the picnic tables under the pavilion and partner up on the way
Partner 1 works and partner 2 runs to end of path and back (flap jack)
Combined:
Derkins x 100
Dips x 100
Incline Merkins x 100
Mosey to the street in front of Mary O’Neill’s
More partner work
Partners run in opposite directions to the end of the block – do 2 Burpees and return
When partners meet on the return do 10 Hand Slap Merkins (repeat 3 times)
Mosey to half wall across from the church
50 Air Presses in cadence
50 Jabs in cadence
Back to more partner work at the wall
Partner 1 works and partner 2 runs to stop sign and back (flap jack)
Combined:
50 Mike Tysons
100 Donkey Kicks
Mosey to grassy area by the church parking lot
Circle up for Jack Webbs
Back to COT
Mary – LBCs, Flutters, Figure 8s, Aquamans
A big thanks to Doughboy and Damascus for helping with the counting during the Air Presses and Jabs. I tried to incorporate many different exercises to exhaust the arms and shoulders. As always, I appreciate the opportunity to lead an awesome group of men! Awesome push by everyone today!
ANNOUNCEMENTS
Thank you, Damascus, for taking us out!
Many of the horrendous nut job hollywood actors celebrity couples get crappy couples nick names. Brangelina. Beniffer. Ect. What will the pax call Banjo and I after our dual beat down Q at Chiseled. Banjox? Fusjo? Or perhaps just ass clown SOB’s great american patriots.
6 men decided they were too cheap to take their family to the beach for spring break and decided they might as well show up for a workout. Here is how it went.
Banjo led us off. I told him take as much time as he wanted and I would fill in the rest. Full disclaimer – I forgot most of what Banjo actually did so below is what I remember. Just know what ever I write doesn’t do it justice and it was a lot of lifting that sucked.
WARM UP
Short mosey around the islands stopping in the middle parking lot. No bible study so lots of open room. Some Plyometrics to get warmed up. Butt Kickers. Toy Soldiers, Slow Mosey, little bit faster mosey, and a faster mosey. I asked Banjo if we then had to do a faster faster mosey, but apparently not.
THE THANG
Mosey to Cinderblocks. 20 Curls, 20 Presses. Burpee Indian Run to Mt. Chiseled. Bread Bowl pushed hard during the Indian Runs.
20 Curls with weighted Bar. 20 Tricept press. I think we did this twice. Burpee Indian Run back to cinder blocks.
20 Thrusters. 20 Goblet Squats (maybe?). Burpee Indian Run back to Mt. Chiseled Bars for the worst thing ever. Jack Webbs with Burpees as the single count and a weighted press. If you think 40 air presses sucks…do it with a 20 lb bar. Luckily Banjo had mercy on us and he alternated the weighted bar exercise to throw in curls and triceps presses to give our shoulders some relief.
At about this time where my heart rate was peaking at 175 and I felt like my lunges were ready to collapse, Banjo informs me its my turn. Great. Quick Mosey around Mount Chisled so I can figure out what the hell I’m going to do, so I can catch my breath, I have no idea why we ran around Mt. Chiseled, just to piss Bread Bowl off.
Groups of 3 for Galley’s with my own personal touch to it. Tip of the hat to Bonhoeffer who introduced these at Outland last week. One person on the ground with other two partners standing on either side of them. Standing partners lock hands with the guy on the ground. Guy on ground does 10 rows (no assistance from standing guys, they just hold). After 10 rows, guy on the ground dead hangs while both standing partners do lawn mower pulls. Clear as mud? Once finished, run to curb and back and rotate until everyone has been in each of the three positions.
Quick Mosey to the back front side of Mt. Chiseled (where the slope isn’t as bad). Keep groups of 3. Partner 1: 25 Heels to Heaven. Partner 2: 25 Dry Docks. Partner 3: Crawl bear up the hill and bear crawl down the hill (always facing down hill). Rotate until you hit each station.
Galley’s again except no lawn mower pull. 3 rounds at each position for a final total of 30 Rows (40 if you count the original Galley/Lawn Mower combo).
Just enough time left for one more round of Heels to heaven, Dry Docks, and Crawl Bears.
3 Minutes left….what to do…..Grab weighted bars and run them to the cinder blocks. Got half way and my forearms were burning. Used Bread Bowl as an excuse to rest my forearms and called for pax to put down bars and Al Gore while Bread Bowl caught up. Back to weighted bar run to cinder blocks. Fore arms on fire…..bars down. 6:15.
MOLE SKIN
Thanks to the guys that showed up today. It was a last minute thrown together Q by Banjo and I. Hopefully you felt it was a good workout. A couple new moves introduced by both Banjo and I. Anyone want to sign up to show us some more new things?
I’ve been really wanting to figure out a way to do more Supines/Rows at Chiseled. The railings there are not ideal for supines, though they can be done. I went so far as to attempt to build portable supine bars out of 2″ PVC, but quickly realized that while it worked for the 180 lb mens health model, it didn’t work as well for a 235 guy. Then I attended Outland and Bonhoeffer brought out the Galley’s. Wow. My back was sore for 3 days. Its a portable move that we can employ at any site. I love it! I decided to add in an extra lawn mower row. They proved to be more difficult that I had anticipated (and put more pressure on the back than I liked) so decided to nix them after round 1. Hopefully we will see Galley’s added in some more at other workout sites. Banjo sung high praises so if they get his stamp of approval, I’m hoping others liked them as well.
Swimmers becoming a regular at Chiseled (ready to Q?)
We found out who wears the pants in Shake N Bakes relationship this week (sorry Shake, I had to).
Proud of Bread Bowls push this morning. Especially the Indian Runs.
Xerox once again wants to kill me after a shoulder heavy workout at Chiseled.
While I lamented during warm ups that I wished I was Bread Bowls age again, we learned that Dough Boy (oddly enough) wishes he was a fetus. I suggested perhaps not a good idea in today’s age. We got dangerously close to a political discussion. Thankfully Banjo had us running fast and we all lost our ability to hold a conversation. (Pax don’t worry, no serious discussions were had or political positions traded).
Thanks again to all that came. Apologies to Banjo for not remembering half his workout. Again, just know it had me breathing very hard right at the time that it was my turn to take over.
15 Pax showed up at Stonecrest confused about who was on Q. Little did they know, they were in store for the OG Q of The Maul with some new up his sleeve.
The Thang:
Mosey to the corner of the parking lot for a quick warm up.
20 SSH, 10 IW, 10 Windmills
Mosey to the top of the Murderhorn and AYG Sprint to the bottom.
IT PAYS TO BE SLOW
Based on the pax order of arrival at the bottom, they are given proportionate reps of exercies on the upcoming lap up and down the horn. Ie. Fast guys do 8 merkins at each light, a little less fast guys do 7, ……fastish pax do 2.
Same concept for the next round, this time with jump squats.
Same concept for the 3rd lap, substitute jump squats with burpees.
After everyone finishes, mosey to the back of the theater. Pax hold people’s chair until its time to Balls to Wall Walk w/ Verkins(new exercise) at each sidewalk crack #crowdpleaser. Once the hand stand walk is complete, hold peoples chair again. Plank walk back with a merkin at each crack.
Mosey over to hill near parking lot, break into two groups.
Group 1 lunge walks backwards up the hill, Group 2 holds plank, flapjack.
backwards bear crawl, six inches(with feet)
Front lunge walk, plank
front bear crawl, six inches
Run out the clock with some Mary led by LogJam, HeartBreaker, and No Show and a minute of elbow plank.
COT:
Dredd on Q at Da Vinci Saturday. Frehleys on Q at Stonehenge. Happy Hour on Thursday at Blackfinn Ballantyne 530 PM. BeerRun 3 Saturday 5.18, join the slack channel to learn all the details and to HC.
Moleskine:
It’s always nice to Q The Maul. It’s where YHC got to cut my teeth on learning how to Q. A couple of the pax(Mic Check, Frehleys, Market Timer, WingSpaceMan, and Strawberry) in attendence today have been posting at The Maul since it’s inception. The long standing friendships were evident by the pointed trash talk and bathroom humor.
In a couple of my last Qs, I’ve been trying to challenge all pax but make things more challenging for the guys who usually lead the pack. I did so by giving the guys who run faster, more reps. This backfired a little on me by the end where pax were openly conspiring to all finish at the same time once they picked up on my pattern. However, it must have worked at least a little bit because Mic Check, Teddy, and Happy Meal were still finishing first. Maybe they should get even more reps next time.
4 PAX conquered the gloom: Lamont, Turnpike, Shepherd, and Bonhoeffer on Q.
The Warmup
Started with 31 sidestraddle hops. Warmup run around the front parking lot, stopping every so often to do …
The Thang
Moleskine
Some dainty feet got a smidgen of wetness, and there was much mumblechatter.
The mumblechatter got real quiet for the rest of the time though. Not sure what happened. Maybe it’s cause everybody was tired. Thunderclaps for beating the fartsack then!
The weather was fantastic. Ground was dry.
El fin.
Announcements: