Another picture-perfect day for stretching at Gumby: about 73 degrees, no humidity, and a fully-charged Bluetooth speaker. YHC kicked things off @ 0530 with a half-baked disclaimer, then went on with a well-cooked weinke.
Devo about Anger
Sun salutations: 1 together 2 more OYO
LEFT: Lizard 45s
Hammy stretch 45s
Lizard Quad 45s
REPEATO RIGHT
Vinyasa 1X OYO
Meet in Table Top
Cat/Cow OYO
LEFT: Side Split 45s
Twist Side Hip 45s
REPEATO RIGHT
Malasana 60s
LEFT: Pigeon 60s
REPEATO RIGHT
Seated twist 30s (L/R)
Prone shoulder flip 45s (L/R)
Cross shoulders 45s (L/R)
Toes pose w/neck stretch 20s (L/R)
Vinyasa 1X OYO
Single knee hug 45s (L/R)
Supine twist 45s (L/R)
Dead pigeon 45s (L/R)
Low lunge w/IT Band stretch 45s(L/R)
Vinyasa 12X OYO
Cow face closer
TIME!
Announcements:
BRR is happening, get on board
Tweetsie is promoting a special 30th milestone at the end of September (if I was paying better attention, I’d have more details, but as it’s further out than I care about today, I think this mention will be fine.)
Moleskin:
YHC ran the usual stretching routine hitting hips, quads, IT band, shoulders, hammies and plantar. Tabata style. Tunes courtesy of Amazon Prime (not Unlimited) “Queen Station.” Cows came home at the end with our heroic attempts to twist our legs into impossible shapes, while not falling over. It was awesome. Should have taken pictures, but then the timer stops and we’d have been stuck.
Thanks for posting this morning, gents. Looking forward to a day when I can use my left shoulder again so I can SYITG.
AYE!
YHC is working an alternate schedule this week so when Woody sent up the signal flare asking for someone to Q it had “Chastain” written all over it. And as I thought about my weinke (doesn’t everyone?) and considered the balmy weather we’ve been experiencing, I was reminded of my daughter singing “Feliz Navidad” repeatedly while we walked around the Waxhaw 4th of July parade. That got me thinking (uh-oh), “who couldn’t use a little Christmas in July?”
Warm up:
We took a quick mosey from the front parking lot towards the bus lot in the back of the school. On the way we did some SSHs (15 IC), Potato Pickers (10 IC), and finished the warm up behind the buses with some Imperial Walkers (15 IC).
The Thang:
Stashed in the gloomy shadows of a small trailer, YHC had hidden a small whiteboard with 12 simple exercises entitled “The 12 Days of Christmas in July”. They were as follows:
Now if you know the song (and who doesn’t) then you know you do the numbers in order but you always count down and do the previous numbers as well. Well this set of exercises is no different. So when we did FIVE DIAMOND MERKINS!! (sung at a loud volume for full effect) it was then followed by 4 Jump Squats, 3 LBCs, 2 Turkish Get Ups, and “A lap around the buses for me!” YHC apologizes for forcing others to listen to him sing…
For those of you that struggle in the math department (or are just lazy) that equals out to:
We wrapped up the morning with a slow mosey back to the front lot and a bit of Mary, including the Dolly, Freddy Mercuries, the Protractor, and (sorry Woody) one more I can’t remember Back Scratchers.
Moleskin:
This was a fun workout. Shepherd and I noticed it was a little more humid than we’re used to for Christmas. It certainly kicked my butt but it was good working out with a few guys outside of my normal AOs. Well, different name but same basic location as Outland…
Disclaimer: i’ve got no clue how to work wordpress. wish me luck
Today marked a special day. It marked approximately the end of a 2-year ban from Qing Fast Twitch, maybe. Here’s a look back on history of what was going on the (second to) last time I had the honor:
Where were you?
21 guys showed up with an outpouring of eagerness and zeal, ready for what undoubtedly would later be dubbed as a debacle. Here’s what went down:
Solid crew out there this morning and lots of speed to show. Some notable notes:
@purel asked me to Q a while back and really encouraged me to ensure the morale was high. you know, army tanks, fireworks, bald eagles, the whole nine. not one to let another man down, i agreed. @pro dropped a couple hints about it being Pride Week at FT as we ventured deep into RT towards Rainbow Road. Didn’t hate it. @gummy kept me honest asking for water and breaks along the way – glad to see some things never change. Lotta pressure with @brat in attendance – especially fresh off the article “how to run hills properly” he distributed last night. the TLDR (probably) – lean back when running down hills. Things got weird when we ran backwards downhill. Even the neighborhood dogs were going apeshit. @polly and @golddigger paced the crew all morning. The long stretch from the 2nd flashing light to RT Ln was brutality. Glad some of you believed me about the strava segment “up there somewhere”. Spot the lie. @haze was a know-it-all and tried to spoil the fun on twitter last night, knowing that i’m always good for a throwback FT reboot. @alf made it abundantly clear the track was off limits. i was cool with that cause i’m a rule follower.
satisfaction surveys are in the mail. send yours back to @purel in the self-addressed envelope. remember, only 10’s count, so if you’re unsatisfied in any way, call the FT secretary, @haze and schedule some time for us to meet and hash it out.
@polly’s on Q next week at FT. you know what that means.
Peace and luv, HB
It all started with a message on Groupme saying basically, “Are you still on to Q Tuesday”? My response, “Crap, I forgot. Yeah I’m still up for it.”
Mosey around parking lot.
Warm-up
SSH-20
Imperial Walkers-15
Cherry Pickers-10
Mountain Climbers-10
Calf Streches
The Thang
Go to straightaway (Combos to the end)(Increase by 2 and repeat)
Shake N Bake call. (5 Burpees on your own)
2 lungs with high knees
2 merkins
2 Diamond merkins
2 American Hammers
Shake N Bake call
Run to field while doing Swiss Cheese through buses
In circle-people’s chair
On field football drills . Move with football movement of Q. Front, back, left, right. Hold ball up for shake n bakes. Down low for 5 merkins at Q’s Discretion.
On wall
Inverted merkins
Wall sit>Air presses (50)
Face wall for squats (25)
Inverted mountain climbers
Wall sit>Air presses(100)
Run back to parking lot. Time to perform Gassers(Sprint from one curb to another four times. This was done twice.
The morning was concluded by a last minute Shake N Bake call and pigeon stretch.
Moleskine
Why do we do this? Is it to look better in a button down shirt or your old favorite shirt again. I hope not. I do this to be a better me(not just physically) and to live longer for my family. I do this for my family. My push to get up in the morning, my push to dig in through the pain I feel in my heels with every step, my push that makes me kick it up a notch past what I thought was my max comes from the beautiful woman and kid I leave at home in bed each morning to come out with you knuckleheads. I see a lot of the PAX out in the mornings and I know they can do more. When you are out there and the energy is low, remember why you are out there. That is what will push you past your limits. Take care of yourselves to not hurt yourself(proper form and stretching), but don’t be afraid of pain.
Announcements
Shoutout to Carb Load, dude is killing it.
F3 Dads this Saturday(7/13/19) at Dogwood Park(9am). Kids from 3-14 are encouraged. Younger can come out. Bring water guns if you got them. Meet in the parking lot.
Doughboy will be on Q in Fort Mill at Dobby Bridge Elementary at 5:30am tomorrow(7/10/19). Kettlebell workout.
Site Q School will be this Saturday(7/13/19). Q school will be the following Saturday(7/20/19). Sign-ups have been posted. Contact Posse.
WELCOME WELCOME FNG Credit Score. Great job today. Thanks for following me guys.
18 pax decided to workout the morning of the all star game. Does anyone still watch the all star game? Used to be cool before the inter-league play started many years ago, but not anymore. Boring.
Anyway, got the morning started with the anthem of the 80’s “Don’t You (Forget About Me)”. Quick note for all you pop trivia nerds…did you know that the song was originally given to Billy Idol to record? True story. He sat on it forever, then the writer gave it to a small band out of Scotland named Simple Minds. The rest is history. You are welcome.
Got to the lot with time to spare, and there was already a good gaggle of dudes awaiting this train wreck. Got a text from Hammer and Hops about four days into a 10 day vacation that Hammer needed a substi-Q this morning. Umm, sure thing guys, what could go wrong? Besides me either A) spewing merlot all over Latin, or B) dying. Met Blue Hen for the first time as he was originally EH’d by Floor Slapper. Good thing he knows his buddy never shows for a disclaimer or pre-weinke crap talk.
Disclaimer given, off we went. Umm, passed Hops as he was running the other way with the shovel flag, took the pax on a 180 to grab him as he was planting. We were there, in front of Old Glory, a few days after July 4th, so we all said the Pledge of Allegiance. I later told Thunder Road that I wanted to weed out any non-Americans from this workout. Everyone seemed (even though Spackler looks Croatian with really short hair) to be American, so we left for the track.
Took a hot lap, Geraldo or Gloss (can’t remember) noted the Q juice that I was carrying early, and ended up back at middle of front stretch for COP.
IW
LSS
MC
HRM
Thing
Partner up
P1 runs one way on track and up around the ramp to the middle part behind the home bleachers, P2 runs the other way, meet up top for called exercise, then keep running around to the middle part of track, and do called exercise again.
R1 15 hand-slap merkins
R2 20 LBCs
That sucked, mosey from track to lacrosse/field hockey/soccer turf field. Get back with your partner.
P1 does called exercise on 18 yard box line (merkins/CDDs/dollys)
P2 runs down to end line and back
Regroup, mosey up to hot box, partner back up
P1 does called exercise in hot box (little hazes/dips/decline or incline merkins)
P2 runs down to first speed hump and back
Get out from under hot box (Gloss) for open air, for a little Mary
LBC/Rosalitas/Flutter
Mosey down to the bridge for two rounds of wall sits and 50 civilian count air presses.
Go out to road, lay down, then jail break up to launch
done
Memories
I am/was spent. And I would say after all the loud breathing of the pax after the track and hot box circuits, I wasn’t the only one.
Vacations are good for two things, eating and drinking. Vacations are not good for two things, working out and working out. I knew this one would be a little tough, and I almost spewed on a few occasions.
It was great meeting Blue Hen for the first time, and great seeing Motorboat out again. Motorboat apparently met up with Gloss and fam down at Folly where they mass-consumed vodka last week. Same boat, different beach there buddy.
Hops apparently got bitten by fire ants while planting the shovel flag, that is full dedication right there. I saw where some dude from another F3 faction called out all sites on twitter to get there sh!t together with having a shovel flag at each AO. I’d say that Hops has HN covered.
Geraldo had us at 2.6 today for all you counting at home.
We were spread out for a lot of the day, so I probably missed some of the good chatter, and I’m tired, so that is all.
Thanks to Hops and Hopper (and I guess Hammer) for the opportunity to lead today.
Thanks to Sprockets for the take out prayer
Announcements
There were 40 total pax with Hawks Nest and Fast Twitch combined, Hops thought that might be a record. I’m not so sure.
Morning greetings, disclaimer issued, brief moment of admiration of Smokey’s biceps and the PAX were off.
Warm-Up
Light jog, SSH (15), IW (15), Mountain Climbers (15), Calf and Hamstring Stretch, Low Slow Squat (10), Swings (15). Pause for Victoria’s late arrival (gotta admire the commitment to drive back home to retrieve forgotten kettle bell).
The Thang
Mosey w/ bell to bottom of lower school parking lot near the playground. Partner up. P1 runs loop around rock, P2 performs called exercise:
Mosey w/ bell up the parking lot to the hill. P1 runs the hill with 5 burpies at the top, P2 performs called exercise:
Mosey back to launch. Time.
Footnotes
Great effort by the PAX on another humid morning. Lots of mumble chatter around Smokey’s sleeveless shirt. Tough call on whether he or BLC have the best looking 50+ year old biceps in South Charlotte. Chin Music also confessed to recent difficulties attempting a standard benchpress routine. Don’t worry Chin, Kevin Durant couldn’t put up 185 at the combine when he entered the NBA!
YHC started typing this BB this morning but never got around to publishing it…better late than never!
4 men turned into 7 men and got a little dirty, got a little sweaty, and showed some rocks who was boss at the Valley of the Sun.
3 minutes til and a couple pre-runners are finishing up a 5-miler (allegedly). We whip out the DiCCS as 2 more cars pull into the parking lot. Better late than never! Let’s mosey
Warmup:
The Thang:
Little did the PAX know that Outland had transformed into a gear workout. *cue evil laugh*
Moleskine:
Like any good Site Q, Rubbermaid, shot me a reminder late yesterday afternoon. “You still good to Q tomorrow?” “Who me?” F@#$ Of course I got this man!! So planning commenced immediately.
Tossing and turning all night. Many thoughts raced through my head. Would everyone still be to sore from the 4th of July beatdown? Would the storms hold off long enough to get the work out in? Would DW actually post after giving me a few sample weinkes? I wonder how much weight Zin has gained at the beach this week? Does Frack really workout 8hrs a day with flawless form? So many things raced through my head till the alarm buzzed at 530. I got ready and was out the door. Pulled into the lot at 6 sharp to set out cones. Holy Sh!t I mean hello deer. I literally had to check myself as they hurdled the fence. All was set up, now I just had to see who posts.
11 others others decided to join me in a morning of pain served with a side of Humidity. I mean seriously, I may have reached a new level of wet t-shirt today.
THAT THANG
We moseyed up the the school to Circle up
A little jimmy dugan and avoid the clap/heels to heaven x20/american hammers x20-the comments began.”Didn’t we say our abs were sore from the 4th?” I must have missed that, or did I just not care?”
5-star general-start in the middle for 10 speedskaters. Then hit the point of the star for 20 reps only to return to the middle each time before heading out again. you had to complete the star twice. Points of the star were:Peter Parker/Parker Peters/Mountain Climbers, Monkey Humpers, and Flutters
Grab some wall at the school for a Squat Kick web. 1 low slow squat and then 4 donkey kicks. Increase by 1 squat and 4 donkey kicks until we hit 10 and 40. That was Brutal.
After short recovery, we did a hot lap around the school stopping a 4 stations along the way. Walking lunge with a full side twist x10/20 calf raises/20 dips/ and 10 bobby hurleys. We would do two laps hitting each station. circle back for the six.
Short mosey out to the rear entrance of the school to run down to the flag but not before you stop at each tree. Alternating trees, you did 5 high knee slaps and 5 squats all the way to the flag. circle back for the six. About 3/4 of the way through is when I heard a strange sound from Carb Load. Was it a sh!t? Was it a fart? I don’t know what the heck it was but he left behind a small puddle on the walk and pushed through it. Honestly, I didn’t go back to check. We will leave that alone.
We circled up around the flag for circle of death. Each man called out an exercise then ran to the port a jon on the right and back. When they got back the next man went. I do believe Honey comb would still be running if we didn’t tell him to turnaround and he just passed the port a jon on the right. He may be home in the mirror as we speak making L’s with his fingers on his forehead to tell his right from his left. This took us to about the end.
We moseyed back to the beginning to finish up the way we started. A little Jimmy Dugan without the clap.
Announcements
Fracks house tonight
F3 dads event at Dogwood Park
Don’t leave things bottled up. Share with us. You don’t know who may be going through the same thing.
Popeye took us out.
All in all it was a tough workout and thanks for letting lead you bunch of hill billies I mean men.
For some odd reason YHC decided it was a good idea to volunteer to Q the day after the 4th. In hind sight, it actually helped YHC from over doing it on the 4th. Happy Independence day. Merica
7 Men decided to start their second half of the year off right and sweat out the fun from the 4th of July.
All veteran crowd so mobile disclaimer provided.
Slow mosey to the top of the deck for the COP and a little warmup.
COP:
IW x 10 in cadence
Thang:
20 supine pull-ups – AYG to top of far stairwell and back
20 supine pull-ups – AYG to top of middle stairwell and back
20 supine pull-ups – AYG to near stairwell and back
20 supine pull-ups
Mosey to bottom of ramp in deck
Back peddle short ramps, lunge walk the flats – all the way to the top – leg burner.
Mosey to brick circle on the south end of the football field.
10 step ups
Mosey to close corner of field – 4 corners
round 1 – 10 diamonds at each corner
round 2 – 10 squats at each corner
Mosey back to launch
6MOM
LBCs x 25 in cadence
Flutters x 25 in cadence
Plank x 60 seconds
Haze: Bicycle x 20 in cadence
Lorax: American Hammer x 20 in cadence
Finished
NMM
Solid work for this small group of veterans. All were glad they decided to post this day after Independence day and it was evident by the sweat, that lots of the things consumed during the 4th were sweat out this am.
Group pushed each other and stayed together thru the entire work – great group. Thanks men for the opportunity to lead and following YHC thru the gloom.
Thanks Frehley’s for making the trip north to join us. Keep coming back.
Thanks Hops for the great take out – great reminder.
Champagne Out
15 Pax decided to get a little better a few days ahead of the 4th, and make sure they were in prop pool form.
Disclaimer given and off we went.
Quick mosey up to the turf field for COP
COP
IW x 15 In cadence
Low Slow Squats x 10 in cadence
Slow Merkins x 10 in cadence
Mountain Climbers x 15 in cadence
The Thang:
Turf Field starfish
Corner 1 – 20 wide arm merkins
Corner 2 – 20 jump squats
Corner 3 – 20 diamond merkins
Corner 4 – 20 heels to heaven
Middle – 5 burpees.
2 complete cycles thru, going ot the middle for 5 burpees after each corner
Mosey to Hawk’s Nest hot box for some bench work
10 jump ups
10 dips
10 derkins
Rinse and Repeat x 3
Short mosey to the back practice field
4 corners –
first round – 15 diamonds merkins per corner
second round – 15 jump squats
Mosey back to start for some Mary
LBCs x 25 in cadence
Flutters x 25 in cadence
Plank
AYG to end of parking lot and back
Dollies x 30 in cadence
AYG to end of parking lot and back
Plank
Finish
NMM
Great work by all pax today. Super soupy and humid today, making it pretty tough to breath on the fields today. Everyone one was pushing it and it showed by all the sweat angels by the end.
Thanks for the opportunity Hops to lead and thanks man for following YHC thru the gloom.
Announcements:
Scratch and Win’s Niece – Brooklyn –please keep her in your prayers
Champagne Out