Although I’ve already had the honor of Q’ing a couple gloomy mornings, it was still a great lesson that gave me some good takeaways this morning at Cuthbertson Middle. DiCCS were given and discussed in detail (heh).
After a quick lap around the parking lot to get the blood flowing, PAX circled up and learned a core concept of Q’ing – how to count. One by one the PAX entered the circle to lead the rest in cadence. The next exercise is …, in position, move, in cadence, exercise, 1, 2, 3. If you didn’t get it right the first time, try again. It’s surprising how easy it is to forget such a simple routine when you’re out of breath and in front of a group of men. The actual exercises were unimportant because we were practicing the framework, but were mostly simple – side straddle hops, merkins, imperial walkers and YHC led some windmills. Stuff like that.
A super quick takeoff from launch led to a game of pursuit of Goodfella to demonstrate the incorrect way to lead the PAX. After a sprint to the flagpole in front of the school we broke down exactly why Goodfellas lightning bolt across campus was incorrect Q behavior. Circle for the 6, try to keep everyone together, and/or plank it up. We then proceeded to learn a few different routines, by acting them out, that a Q could use for a good workout.
We wrapped up the last 10 minutes of the workout with a few examples of what you can do in the last 10 minutes of a workout and then actually doing one of those, a jack webb.
Everyone then met up at the local coffeeteria, a Chic-Fil-A, to go over some incredibly in-depth documentation put together by Posse. After a good overview of it all, we wrapped it up and committed to going out there and showing what we learned in a Q soon.
Cuthbertson High School was the site were ten Q wannabes were transformed into Q ready-to-bes through the terrific tutelage of Posse and Goodfella. Our fieldwork included discussing the disclaimer, working on cadence, running through some exercises (including triple nickel) and dissecting the various parts of the COT.
Upon concluding the post, Q School continued as we ventured over to Chick-Fil-A (no bagel boys in site) for additional tips, instructions, and insight. After we filled our bellies and brains, well-deserved thank yous were extended to Posse and Goodfella. We parted as better men and better leaders.
12 PAX showed up for the edjamaction of new Q’s. Free biscuits after. Thank you to Posse and Goodfella
-took a mosey around the parking lot, followed by some cadence tutorials (examples of good & bad)
-partner work followed by laps with incline merkins
-Triple Nickel (burpees, merkins, Rosalita)
Learned a lot, thanks to the expertise of instructors Posse and Goodfella
7 PAX decided to forego the fartsack and take advantage of the slightly cooler temps to “rock it” at Davinci. For some reason this seems to be a popular weekend to go out of town so YHC knew numbers would be light. In addition, YHC had a good buddy finally coming out for a first post after a long time trying to EH him. Armed with these strategic pieces of knowledge I decided to tailor the workout accordingly and do a lot of partner work so the 2nd F would be optimal.
6:30 so disclaimer given but only 6 PAX at the time and no FNG. On the way out of the CFA parking lot YHC’s EH pulled up. We picked him up on the way out and moseyed to the Suntrust parking lot. Circled up and re-stated the disclaimer for the benefit of FNG (I may have known him forever but still don’t want any lawsuits).
SSH x 15
IW x 15
Peter Parkers x 12 then down to 6 inches
Parker Peters x 12 then down to 6 inches
Recover and mosey on to the First Citizens parking lot. This is really a mini parking lot so this was more of a continuation of the warm up. PAX partnered up with P1 bearcrawling from one side to the other with a merkin at each parking line. P2 runs a lap around the bank and flapjacks until the group made it down-back-down-back of the lot.
Mosey on to behind the Lash Studio on Ardrey Kell. Partner back up and like an Oprah show everyone gets a rock. Grab a rock suitable for both lifting and carrying (not running). Here things got interesting. Apparently rock piles are good homes for hornet/yellow jacket/wasp nests. After a couple of rocks were selected we disturbed a nest of something and there were some men scattering. Unfortunately our FNG got stung…spoiler alert I smell a name genesis. P1 did called exercise while P2 carried their rock over their head down to a spot and turned around. Flapjack until groups hit the combined designated number of reps.
Round 1 = 200 bicep curls
Round 2 = 60 offset hand merkins with right hand on rock then 60 offset merkins with left hand on rock
Round 3 = 150 tricep extensions
Put rocks back trying not to disturb our stinging friends. Mosey to the wall at the end of the Blakeney shopping center. Partner back up with P1 doing 5 wall climbs and P2 doing HR merkins. Flapjack for 4 sets. Saunter over to the Blakeney playground for some comfortable Mary on the rubberized playground. Various Mary called out by the PAX with J-Lo’s, flutter, Dolly, Merican Hammer and Escobar’s finale of the dying cockroach.
Back to launch with a couple of minutes left. Not wanting to waste any time the group planked with some hands and legs in the air and a couple of 10 counts of 6 inches. Finish.
On the way through Blakeney Escobar pointed out the high volume of duck poop and how it would be a good workout just avoiding the poop. YHC got a laugh thinking about running shuttle cone drills but instead of cones there is duck poop. Maybe for the next Q. Escobar also had the sage piece of advice that if the arms are not getting bigger from working out then just get smaller shirts. Swine Flu has embraced the gloom like no other and is a regular many times a week. The progress is showing brother and you are getting stronger and faster. Soft Pretzel was out in front as usual and would speed ahead to the next location and then circle back for the 6. Chopper continues to amaze me with his consistently high performance for any age must less at 59…RESPECT! Teddy, t-claps for posting after a cross country flight the night before. But I guess you need to keep posting in order to keep up with your social calendar.
After getting stung it was a foregone conclusion that our FNG would be named Hornet. Chopper clarified that they were actually wasps but all things considered we stuck with Hornet. I have known Hornet all my life so I told him he got off easy compared to the names that I had in mind. All kidding aside, great work buddy. You did awesome and look forward to seeing you in the gloom.
A couple of Sandbox opportunities to put on your calendar. Reach out to Soft Pretzel if you can help. August 3rd painting and yard work 9-12 for an individual in need. Steel Creek area. The Friday night of Labor Day weekend we will be helping out at the Sandbox prom.
Apparently there is a pool party or something next Saturday. Hit up Mighty Mite for details.
Despite my best efforts, today eventually landed upon us and now we are all wondering what really happened out there this morning. I’m still not completely sure, but here are a few nuggets:
If you know someone going through a tough time, don’t ask them if there is anything you can do. That’s a thoughtless gift card that never gets cashed in. You need to show up and serve them somehow, even it it means getting treated like a servant.
P.S. Here’s the playlist:
Until next time,
You put the time and work in, you watch the experienced Q’s and then it happens. You get the call! “Hey kid, you ready Q?” I bet Fuse Box never expected me to be as enthusiastic in my acceptance of the opportunity. I’ve been fired up for today’s Chiseled Q since that moment and appreciate all that came out loosen the V off this VQ. (very gentle)
You always have everything planned out in your head, but it is a little different when you’re thinking about next exercises and counting kinda counting. You know what you should say and you know when you should say it, but then you just miss it. Thank you to Dough Boy for the reminder. Everyone would have known when to stop if they were in my head, but that is not an ideal place for anyone.
DiCCS given. DJ Fuse Box starts the Party. Let’s begin….
The Thang: 14 Stations
Circle up for some Low Slow Squats – 15
The plan always was to get thru the cycle 3 times, but the program quickly turned into an AMRAP to keep things simple. Other Q’s in the past have successfully used running as a timer. I think I will have to revisit that technique for future Q’s.
Thanks again to the 15 PAX that came out and made my 1st Q such a great time. I hope you all felt the love I was trying to share.
F3 Dads Saturday at Dogwood Park – 9:00 am
September 14 prostate run with Need for Speed
We all need to change things up from time to time to get out of our Q comfort zone. After almost 3 years of F3, it’s easy for YHC to plan the same Speed + Strength + Core workouts that seem to be appreciated by the Pax. Well…at least YHC enjoys them, and I try to stick with my “Dolphin”. Sometimes it’s good to feel uncomfortable, to push through a challenge, and grow as a man. Today would be one of those days for YHC and my 14 brothers who were courageous enough to get out of bed when many others either did not, or are unable. Let’s go!
After a quick Warm-up to the rock pile, every Pax would grab a LIFTING ROCK (some didn’t adhere to the direction). YHC grabbed one of the Cinder Blocks in hopes of some others doing the same. No dice! I recommended a Cinder Block again…still no takers! Sheesh. Mosey with your
Pebbles Rocks up the driveway to the front of the school. Boy, this Cinder Block is heavy!
Circle up with your Rock/Cinder Block for a little dynamic stretching for what was about to come. Stretches included:
Now grab your rock for (25) Bicep Curls (IC)…drop the rock and run a hot lap.
Rotate one place to your right, grab the rock for (20) 3-count Bicep Curls, starting in the Up Position…drop the rock and run a hot lap.
Rotate two places to your right, grab the rock for (20) 3-count Bicep Curls, starting in the Down Position…drop the rock and run a hot lap. Done!
Mosey to the side Driveway with your rock for Suicides. After running to each of the (3) light poles, come back to your Rock for (10) Overhead Presses. Upped the count to (20) after the last 2 runs.
This was about the time that YHC (and everyone else) realized that Gerber was making us all look like snails, and he was Turbo! The humidity didn’t affect Gerber, but if it did, he definitely didn’t show it. Nice work, brother. “That Snail is FAAAAAST”!
Grab your rock and mosey to the Globe. At the Globe, circle up again for:
Mosey to tennis court benches for (20) Step-ups with your Rock. Ouch! Done!
Mosey to Speed Bumps…partner up for:
Done! 5 minutes left…mosey back passed the buses and return the rock. Half way there, it was clear
we all YHC needed a breather after carrying the Cinder Block the entire workout. Stop for:
Now, return your rocks and head back for COT. Done!
As usual, the Dromedary Pax worked hard today, A shout out to Garbage Plate for showing up 2 days in a row even though his dad, Pocahontas, is out of town. He’s 16, fellas! Let that sink in. What are your excuses? Also good to see Bratwurst’s 14 year old 2.0, “Howie” out there today!
A Happy Birthday to Endo, who turns 45!
Great job by Mad Dog and Dasher in showing up today as part of the WUC “M.A.S.H. Unit”. Both knew they were not at 100% with injuries, but worked hard even at a slower pace than usual. That’s what it’s all about. We never quite feel “100%” in life, but at Fathers, Providers, Leaders we need to show up EVERY DAY and perform. It’s the expectation God has put on us as men and we need to work through our tough times.
So…the title of this BB is “The Burdens of Weight” for a reason. While having my (almost) daily Coffeteria with my wife on our porch when I return from F3, we talked about how carrying that extra weight around today felt awkward/hard/annoying/frustrating/etc. (at least for YHC). It was hard carrying that weight, and I believe every man felt the same way today. That’s why it’s important to remember that we are blessed to have our brothers of F3. We don’t have to carry the “weight” or burden of life on our own. We have each other’s back and God does as well. He is the one who lifts our burdens, and that’s enough.
“I am not able to carry all this people alone; the burden is too heavy for me” Numbers 11:14 ESV
When Lazy Boy asked me if he could help me out by taking the Cinder Block during our final mosey to the rock pile, I told him, “No, I’ve got it for now”. I wanted to finish what I started and with the rock I started with. It was a burden though, and when we got to the breather of Merkins (some breather, huh?), I asked him if he would take the Cinder Block for me. He did…all I had to do was ask. This is symbolic by design, and what God put on my heart today! Don’t be like me…ask for help, or at least take it when someone offers.Thanks for your help today, Lazy Boy! I definitely needed it.
Thanks to OneStar for taking us out in prayer today.
Keep working hard, fellas. And let me know if/how I can help you in any way (and be helped)!
Iron Sharpens Iron!
Summer is my favorite time to Q; when I can run around buses without Diesel Death (from the bus; but your flatulence is just as deadly) or fear of vehicular manslaughter. But the Flash / Impromptu / Ignition buses are parked such that a Cheddar Weave is impossible. Others have used them as accessories; I wanted to feature them today.
Spike rolls in early and barely misses the Ignition crowd. I’m glad he chooses to stick with us.
DiCCS properly (if not semi-erotically) administered.
Last time I Q’ed here, I introduced the Turpee. I didn’t realize it would take off like that, but here’s what it looks like. With a brief demo, I asked the Pax to knock out 4 of them. They obliged, and thus unwittingly celebrated my 4th anniversary in F3. See Zin, you don’t have to show all your cards up front.
The Q juice kicked in on T4, and
we I was off like Jason Statham in Crank (NSFW). To the front of the school for ascending / descending Turpees. One at the first light; 2 at the second, etc; up to 7, then work back down to 1. Added another element I call the Tortoise & the Hare. We would stop this foolishness when either:
+ The fastest person made it from 1 – 7 – 1
+ The slowest person made it from 1 – 7.
The Tortoise won, which surprised me. Also, a surprise was not many lights between T & H. Final surprise, I didn’t get passed until light 3
Mosey to the 8th bus on the Middle School side. Plank while all come in. Point out to Pax that UCPS came out 30 minutes ago to draw a chalk line separating the 8th from the 9th bus.
Peter Parker right leg only while Pax ponder why.
Mosey to the 16th bus. Same kind of chalk line.
Peter Parker left leg only while Pax postulate if Posse is responsible for these and the Nazca lines.
Told to pair up by opposite ability. To help figure that out, we’re going to run backwards uphill the way we came. The first finisher will pair with the last, and so on. Pairs made; let’s head to the benches in front of the cafeteria.
I realize in Round 1 Dasher & Mad Dog have paired up. T-claps to Mad Dog for triaging Dasher into MASH mid-workout. They’re doing yoga in the corner. Which one of you is Hawkeye?
Round 2, I cross paths with Big Tuna, whose complaint became today’s title.
Round 3, I hear the #OldManGrunt of Recalculating, and I know I’ve done OK.
And throughout the workout, I hear Fuse #QWhispering as he tries to fill his Chiseled calendar. Fish in your own pond.
Great work by those teams finishing early to help out on the reps in each round! My partner, Joy, was a beast like I have never seen from him before. At each handoff, he consistently had more reps than me across all rounds. Impressive!
To avoid the chain decapitation of Dromedary last week, I pointed out the bright yellow chain to step over to make our way to the field. However, I neglected to point out a hole just 1 step beyond the chain. Chainsaw found it with his ankle, sorry to say.
Up to the top of the field for the Tunnel of Love. Assumed it would be a first for many. Pax plank shoulder to shoulder while one end of the line army crawls under the group to the other end. #ManTouchMonday
Back to the sidewalk. Five jump squats at each light as we go back to start. SSH & IW IC while everyone comes in.
Yeah, I had a lot of stuff in here. That’s why it took an extra day. Ultimately I couldn’t write it without rambling. A story for another time, perhaps.
Q School – If you have Q’ed less than a handful of times, you need it. If you’ve never had access to write a backblast, help is in the sign up as well. THIS Saturday, 7/20. Hands-on training to ensure your success. http://bit.do/qschool
Elevation Church is beginning Love Week the last week in July. Lots of 3rd F opportunities throughout the area. Don’t need to be a member to help. Mad Dog and others will be resources for more questions.
Swimmers is Q’ing Zero Prostate Cancer 5k Run/Walk in Ballantyne 9/14. Speed for Need will be there.
If you are a Site Q, and you are feeling like it is time to roll off, this is the perfect time. We just had Site Q School last Saturday, and there are some men ready to take on new leadership roles within F3. Talk to your co-Site Q.
See Legal Zoom about the campground revival down near Mineral springs. Equal parts preachin’, playin’, and puddin’ for the 3rd week in July.
F3 Dad’s still going strong on Saturdays at 0900 in Dogwood Park
121 Lester Davis Rd, Waxhaw, NC 28173
Nails is on Q this Saturday, but see Gerber to pick up your Q.