Recently I pulled my calf muscle and was a little skeptical of my upcoming Q. What would I do to prevent myself from further injury? Could I still provide the Pax with a solid Q? Would Pax think it was a trick and not show up? Well, I think it was a success! I didn’t injure myself, the Pax got smoked and today’s mileage was a record low for all of my 39 Q’s.. 1.06. Mission accomplished!! Heres how it went down.
Mosey to the bus parking lot – Circle up!
MOSEY TO BB COURT – Like 100′
Coming into this I knew it would be a smoker but man… I’m spent! I would love to call out Pax individually and congratulate but there was zero mumble chatter except for Zinfandel when I called out squats again! You’re welcome. All pax were pushed to their limits today and did very well. Dough Boy did give his 2.0 a hard time during the pull-ups. “Come on Bread Bowl, don’t just stand there, DO SOMETHING!!” Rudy didn’t have to do any paperwork and made it through the entire workout. Bread Bowl, however… As we were running back to COT, we see him standing in the middle of the road with napkins all around him on the ground…its still a mystery as to what went down.
Rough numbers: 87 Merkins, 55 Mike Tysons, 100 Kneeups, 375 squats, and should have been 55 pullups but somehow we started dropping by 2 but time was short and we were spent so I’m good with that. One audible called during the knee-ups I changed from squats to speed skaters. Again, nice job guys way to push!! I’ll see you on Saturday at Commitment!!
F3 Dads Saturday at Dogwood Park – 9:00 am
September 14 prostate run with Need for Speed
Brutus on for VQ tomorrow at Chiseled
10 men enjoyed the horsey half pipe today, using only half of the official course.
Launch, sprint to the bottom of Blue Ridge.
Warmup, 10 SSH. Ladder on first hill, merkins at bottom, burpees at top. 2,4,6,8,10 reps per round.
Mosey up to top of Blue Ridge to middle of “half pipe” and partner up for the main event.
Partner one goes right to bottom of largest hill, 2 burpees
Partner two goes left to Wilby and down to Sardis, two burpees
Both return and do hand-slap merkins when they meet.
Switch and repeat. Start with 10 hand slap merkins, and go up by two to 20 and then return back down to 10 for 11 rounds.
Return to flagpole at 6:10. Mosey back to start.
Total mileage ~6.25mi
note: missed a couple: Taps, Chechel?
I don’t get down to DaVinci often but always a good crew, I had to remind Deep Dish he infact knew where it was despite his claim “I had to ask my wife where Blakeney was”. As the PAX gather I let them know we would not be traveling very far but we would be running quite a way. A terrible disclaimer was given and we were off… great to see Paper Clip setting a STRONG pace early (I had to call out where to turn next because he was so far ahead).
Mosey around the outside of the Best Buy shopping center parking lot (“a lap” going forward) back to PetsMart for some warm up:
15 SSHs (felt death stares already for the long mosey – it would only get worse), 15 IWs, 15 Mountain Climbers, 10/10/10 arm circles/seal claps/overhead claps
Short mosey over to YHC’s truck to find a “choose your own adventure” on a lamp post and rocks in the bed. 4 rounds as follows (do in any order, at your own pace):
Round 1 – 10 burpees, 20 merkins, 25 American Hammers, 20 Carolina Dry Docks, 20 squats, 2 laps
Round 2 – 10 burpees, 20 wide-arm merkins, 10 pistol cruches (each leg), 20 shoulder press (w/ rock), 20 Sister Mary Cathrines, 2 laps
Round 3 – 10 burpees, 20 diamond merkins, 20 WWII situps, 20 tri-extensions (w/ rock), 10 single leg dead lifts (each leg), 2 laps
Round 4 – 10 burpees, 20 hand-release merkins, 25 LBCs, 20 curls (w/ rock), 20 jump squats, 2 laps
with the warm-up lap, completing all 4 rounds (with a proper lap) would be ~3.8 miles plus exercises… Excellent work by all PAX as each man pushed themselves hard but tclaps to Ocho Cinco – he completed 5 rounds!!!!
signup for the pool party after Crane Relay
10 men laid a Brixham Egg at Stonehenge.
Mosey to fountain in middle of Brixham Green and partner up.
There are six buildings situated around Brixham Green in an egg shape. Run clockwise, from building to building, stopping at each one for exercises. One full loop is 0.6 miles.
Mosey to retaining wall near Tony’s Pizza.
Mosey to parking lot next to Einstein’s.
Back to launch and plank for remaining 45 seconds until time.
7 high impact leaders and leaders in training skipped the fartsack, got up early on a Saturday, and posted at a pre-site-q-school-workout. No one (except maybe Posse) knew what to expect. 30 seconds to go and Posse drops a “Oh no, the QIC didn’t show!” scenario on us. Centerfold, The Knish, and Old MacDonald get assigned the 3 way Site Q responsibility of picking up the Q. 15 minutes each. Chastain in charge of backblast. Fusebox in charge of timing. Centerfold, you’re up!
Q1 – Centerfold: Long mosey from the parking lot around to the back of the school. We’re all beginning to think Centerfold’s entire improvised weinke is going to be to run laps around the school but finally we get to some picnic tables and circle up for some warm up.
Mosey back to the front of the school for some bench work:
Centerfold, your 15 minutes of fame are over. Next up, The Knish!
Q2 – The Knish: Back to the starting lot and down the back driveway. Alternate light poles with 10 Merkins and 20 Squats until the end of the driveway. Up to the top roundabout for 20 LBCs, down to the bottom for 20 Heels to Heaven, then repeato. Typed out that doesn’t sound like 15 minutes, but it sure felt longer in action.
Q3 – Old MacDonald: Last but never least, Old MacDonald finished off the last Q section with a quick jog to an out building where we found some wall and did some O-Line drills: Hands on the wall, knees bent, press hard for 30 seconds. Next up, repeato, this time chop your feet and keep on your toes. Once more and done. Sounds easy, but it ain’t. Pretty sure we were close to knocking down the building so we called that one. Next up, a Lunge walk (or a Bear Crawl, which YHC will take any day) to the football field. Once there, we decided to get wet with liquids not of our own making by rolling around in the dew-soaked grass. YHC can’t remember what this one was called but fortunately was able to capture it on video for posterity:
Too late to ask if anyone is allergic to grass. Nothing to do but run it off. Heading back to the starting parking lot by alternating light poles with running and then a karaoke. Finish up with some PAX called exercises, including Burpees, Dying Cockroaches, and some other things that escape the mind…
Moleskin: An out of the ordinary workout with out of the ordinary PAX. It was awesome seeing how easily all three guys quickly adapted to being thrown into the fire and gave us a great Saturday morning workout. Anyone would have thought those weinkes were planned in advance.
Announcement: F3 Dads started this morning at Dogwood Park in Wesley Chapel @ 0900. Boys and girls ages 3 and up are welcome. Bring a squirt gun if you have it. Talk to Fusebox or Gerber if you’re willing to step up and help. They need some future Qs.
YHC took us out in prayer then we headed to McDonald’s for some 2nd F and Site Q School. Much thanks to Posse for all his effort in organizing, documenting, and leading the training. It was much needed for myself and others too, I’m sure.
10 PAX showed up on an extra hot and muggy day for my 2nd Q at The Arsenal. My Wienke turned out to be a pretty nasty beat down that I think everyone is glad that they didn’t fartsack.
Mosey behind the school for a warmup. It was the first time I noticed the basketball courts. Does anybody use those for anything? Probably not because there were no lights and it was pitch black. Maybe I’ll check it out in the future, but back to the warmup.
Mosey to the playground for BLIMPS with a lap between each exercise. The kicker – the BLIMPS are cumulative.
This brings us to a grand total of 6 laps (a little less than ¾ of a mile), 30 burpees, 50 lunges, 60 IW’s, 60 merkins, 50 plank jacks, and 30 squats in about 20-25 minutes. I just noticed the pyramid the numbers make; I like it even more now.
Next, I planned on taking us to the large student lot behind the football field but read my watch wrong, thought we were running low on time, and audibled to take us back toward launch to climb the wall in front of the school. Over the wall’s zigs and zags, with a burpee on each landing. It wasn’t until the end of this that I realized we actually had plenty more time, about 20 minutes!
Well, maybe I can get this back on track. There are nicely spaced no parking signs that we’ve used before, not quite as large spaces as the student lot’s planters but will do in a pinch.
PAX partnered up, there was one group of 3 that I was in, but that really didn’t matter because the distance was short enough to keep everyone together. While partner 1 runs to each no parking sign, partner 2 performs an exercise, AMRAP.
At this point we had about 7 minutes left and were already by launch, so we finished the mosey to launch and finished with a full round of Mary that every PAX got to call an exercise.
COT & Announcements
A single announcement from Soft Pretzel – Sandbox project was moved to August 3 from 9 – 12ish. Sounds like a really great opportunity to help a family in need of it.
Well it was another soggy Humid morning and 18 men decided on join me for todays workout. So lets do this thang.
Mosey around parking lot twice for a circle up. Instead of doing a couple of exercises, I decided to stretch out the legs a little. Jimmie Duggan avoiding the clap. Left, Right, and Middle and then a calf stretch. We are off
Mosey to the front of the Middle School. 20 hands free flutters, 20 American Hammers, and 20 Heels to Heaven with a speed lap around the lot in between. Gazelles catch the six when done.
Mosey Nope!! Grab some wall for a Squat kick web. 1 Low slow squat then 4 donkey kicks. add 1 squat and 4 donkey kicks until we hit 10 and 40. Mosey Nope!! This time 20 Incline Merkins, 20 Dips, and 20 Decline Merkins with a speed lap in between. Gazelles catch the six when done. Mosey Nope!! Back to the Wall!! I think everyone was a little surprised on this one. Sit up position with toes touching the wall. 1 Big Boy Sit up and 4 air jabs. Adding 1 sit up and 4 air jabs till we hit 10 and 40.
Ok lets Mosey over to the school bus awning area and grab some wall WHAT?!?!?!?!? 20 seated air presses then a lap while bearcrawling the awning. Then back 30 air presses and bearcrawl. One more lap of 40 air presses with a bear crawl.
Mosey back to COT but before we end we broke into teams of 3 for some sprints. 2 pax held plank position while the other sprinted down to tag the pax team member. We did this non stop for the last 5 minutes. What a great way to end a workout right!!
F3 dads at Dogwood Park 9am Fuse is leading. Bring water guns of any size. Not sure where he is getting water but I am sure he thought of that.
Site Q school with Posse this saturday. Link is already on the playhouse.
I gave an update on my work situation and things are looking good.
Old McDonald-Thanks for taking us out.
I will be at the beach for the next two weeks. So thanks for letting me lead and I will see everyone when I return.
Just a classic summer boot camp. I had to get myself psyched up for this Q knowing it’s been tougher to get up lately. That being said, I pulled into Covenant Day with a few minutes to spare and catch up with a few PAX before we began. A thorough disclaimer and off we went.
A quick stroll around campus to the basketball court which is now visible from the road since they cut down all the trees for some stupid reason. SSH and IW x20 Merkins x15 and Mtn Climbers x20 for a nice warm up to get the froth started.
Mosey’d off-campus across 51 for 7s up and down Reid Hall; Monkey Humpers at the bottom, Merkins at the top. Back across 51 to the rock pile. Overhead Press, Curls, Tricep Extensions x20 with a run down Pleasant Hill Dr. in between. All that through two cycles.
And with a few minutes to spare, we ventured back to the main church lot for a dash across the parking lots to the top of the hill then back with LBC x20 in between. We got two passes through before the mutiny began. So back to launch and done.
Again, nothing new and creative, old school bootcamp. Turkey Leg shared we got in 3.5 miles approx., not bad. It was hot and sticky. Thanks to Horsehead for the takout prayer. And thoughts and prayers to Orange Whip as he works out some health issues.
8 pax posted at Death Valley yesterday in the soupy gloom. Methinks they were there to see if I knew where the AO was, but they were kind enough to stick around for the workout.
Mosey around the parking lot with a little carioca. This was a spur-of-the-moment call that almost backfired when YHC’s feet got tangled up. That would have been a record early Q fail.
Circle up at the start point for the usual:
Mosey to Davie Park and plank it up for the six. Lo and behold, Spackler and his merry band of Anvil pax show up as well. [If you want a more interesting backblast, head over to his Anvil post here.]
Partner up by AO. Partner 1 heads to the playground for 5 pull-ups, 10 merkins, and 20 split squats (10 per leg) while partner 2 runs to the fence, stopping at each light post (on the way out and back) for 5 merkins (35 per round). Flapjack and repeato until each partner does both parts of the workout 3 times.
We then moseyed up to the lush soccer field (it’s so nice I’m going to have to say it’s better than the Charge) for Four Corners with 15 heels to heaven at each corner.
We bid adieu to the Anvil pax and moseyed back to SCMS. Plank for the 6 at Strawberry and 51 and again at the launch. We might have done some Mary, but I can’t remember at this point.
COT – thank you for the take-out, Smokey.