Today’s workout was brought to you by the iconic video game Pac-Man developed in 1980 where an 8 bit pizza shaped character was to maneuver around a puzzle board eating up little dots without getting eaten by ghosts. I’m sure none of you have ever heard of it, but trust me it was a thing. Anyway, if you look overhead at the New Town parking lot you can almost make out a simplified version of the board which inspired me for this particular Q. Plus it was threatening to rain so I wasn’t trying to wonder off and find puddles and the like.
We warmed up with a half lap, circled up for SSH’s, Jimmy Dugan’s, Imperial Walkers, Calf Stretches, and Dry Docks. From there the plan was simple, there were four entrance points to the main parking lot where we would do an exercise of some sort then snaking around to the next entrance point. Once complete, we’d do a full lap around the exterior and repeat.
Lastly, run around like dummies for a minute and half because we didn’t get to 45 yet.
I think it’s safe to say the Gerber was our Pac-Man with the rest of us trying to catch him and to figure out who was Inky, Blinky,Pinky and Clyde. I happened to be in a bright pink shirt so I guess I’m Pinky.
That was my first non-Cuthbertson Q, tried to come up with ideas to get us covered but a scan of the grounds proved otherwise. The rain held off so life was good. Thanks to Smithers for the invite to Q, take a note my friend: WE DID NOT LIE DOWN ON THE GROUND WHEN IT WAS SOAKING WET.
As we enter Week 5 YHC has not been able to provide as frequent updates as expected. In fact had to schedule a work travel trip in order to ensure an update can be posted. So without further adieu let us see how the competition is shaping up. Remember competition ends 3/5/20.
Current Top 3 Individuals who are in the money:
Pax just outside the money
Pax outside looking in…
Remember a few weeks left, lets see how many more can cross into the 20+ lbs club by the final weigh in.
Another Monday, another Base Camp. A very detailed work-out plan with signature clover insignia via satellite imaging was scrapped due to cold weather, very soggy fields, and construction machines lying in wait near the baseball fields. 12 PAX were lucky to endure a very on-the-fly regimen instead.
The theme of the day was 14, i.e., the number of points scored by the winning team on Saturday. Secondary theme, Brad Pitt is dreamy (I think that’s what was said?)
SSH’s x 14 (almost messed that up due to zero execution on the cadence)
LSS x 14
IWs x 14
(perfectly executed turns to face each PAX for each rep on the above three by yours truly)
Mountain Climbers x 14
Plank Jacks x 14
Fully prepared for it, but no revenge-demonstrations requested by Hopper (thanks!)
Mosey to Rosecliff with 14 CDDs at each speed bump.
Triple nickle time: 5 merkins at bottom of the hill “by the mailbox on the right”), 5 squats at top o’ hill, plank for those finishing early (clarification by Geraldo as to “if you finish early” vs. “if you finish” noted).
Mosey to Fairway Downs Ct to partner up for core work. Partner 1 runs to cul-de-sac (translation: bottom of the bag, which is what this workout plan felt like), Partner 2 LBCs. Flap jack. Second round, Freddy Mercuries. During said runs, Sardine and I discussed the finer points of both koozies and running lights.
Mosey to the rock pile (on the way, PAX noted again that the lights on South Fork’s fancy car were still on). Same partners, grab a lifting only rock. Partner 1 cycles through 10 x curls, shoulder presses and tri extensions, Partner 2 does “that run, you know, the angled route towards the bleachers and then back via the stairs”, flap jack. Two rounds total.
Mosey to the front of the school for 14 x step-up and dips.
Return to launch for overtime of 14 x American hammer aaaannnnndddd time.
My Steve Jobs watch – which tends to exaggerate – had us at 3.6 miles. Is that possible?!
Announcement: Christmas Party (probably) October 2020, be on the look out for tickets soon.
There is a crazy 100 mile relay race from Hickory to Boone on March 14. Mailman mentioned a 50K’er on Feb 22 as well – but the 100 mile relay race info is at: https://f3hickory.com/2019/11/11/mortimer-100/ A group of Boone F3ers are running and raising money in the 100 miler.
The 50Ker info is at http://f3southcharlotte.com/2020/01/27/absolutely-unofficial-and-completely-unorganized-south-mountain-50k/ – several Charlotte folks have talked about getting together for this one (the legend Mermaid one of these people apparently).
Today kicked off week 6 of our kettlebell strength program. 7 pax showed up to swing some iron around. It was deadlift/waiter carry/clean/squat day and we have been finishing the weinke pretty quickly the last couple times we’ve done it. I encouraged pax who have been breezing through this weinke to take a step up in weight today, your thighs should be burning today like your forearms do on swing/farmer carry days. It worked, we didn’t get finished with the weinke main weinke until 6:10.
Quick Warmup: IWx10 Windmillx10 ArmCircle Forwardx10 Arm Circle backward x10
10 RDLs each leg. Pax were encouraged to have doubles and to go heavy if possible.
Waiter carries: 5 rounds of 90 seconds each with a 30 sec break in between
5×5 Double Cleans
5×5 Double Front Squats
5 mins left to burn out so I had the pax circle up in plank. First pax does 1 merkin, next pax does 1 merkin, all the way around the circle until everyone has gone. Next everyone takes a turn doing 2 merkins. Pax that fail with their merkins or put their knees on the ground are out. Time ran out during the 8 or 9 merkin round with most pax still alive.
Announcements: Program continues on Wednesday. Rumor is we are going to switch to some snatches instead of 30 minutes of swings.
Here is the playlist
The playlist generated a lot of fun mumblechatter as pax described the scenes and plots from the movies. Unfortunately movie montages are relatively short songs so these 10 hits didn’t quite fill up the 45 minutes that is Swole. YHC would appreciate another song or two to add to the list for the next time we need extra motivation.
16 Pax got out of bed in hopes of a predetermined low running workout. Little did they know we were going to travel almost 3 miles through swamp like conditions.
Took a hot lap and circled up waiting for the late arrivers:
Mosey to tool shed
Partner work – P1 down the hill Burpee x 2, P1 doing called out exercise
Mosey to snack shop
Partner work – P1 down to ticket hub, P1 doing called out exercise
Mosey through swamp and up a muddy hill to the high school. Apparently, that is frowned upon, and the high school is off limits. So, we left the glorious rock pile and headed back down the slippery slopes and back into the swamp. The complaining in the back brought back memories on the Never Ending Story where Artax dies in the swamp of sadness.
Mosey back to middle school and a couple partner laps
Went for a quick little mosey around the parking to get everyone warmed up and the blood flowing, because that is what you do when its 27 degrees outside on beautiful Saturday morning. Regroup in a circle to give all a chance to be the center of attention, well what was left, after Posse’s GREAT rendition of Imperial Walkers
Goodfella took off from the group like Buford T Justice would chasing a 1977 Black Trans-am…”But Daddy….”
Come to the front of school to partner up to knock out 50 dips and 50 step-ups while the other did half a lap
Run to the buses, where everyone gets down on all fours, to do bear crawls and long jumps. Then we proceed to head towards the shed where some one called out BURPEES. Whom ever that was, Thank you. So we commence to do burpees between each light pole until the shed.
Everyone grabs a lifting rock. Some are bigger than others. Exercises include Chest Press, curls, squats, triceps extensions, with a shuffle to the left for each exercise.
With a little time left, we mosey back to the COT on the sidewalk, but stopping every light pole for 5 Bobby hurleys. Still had a few mintues left. so we did the pushup wave.
Posse took us out with a great quote and then proceeded to Mickey D’s for coffee and the 2nd part of the examination. I sure hope I passed
Burning the midnight oil…..
15 PAX, 12 of which were Newbie Qs, gathered at Cuthbertson Middle on chilly February morning eager to learn how the magic potion is made….
DiCCS Explained….with longevity…..
Posse’s version of a circle jerk or was it jerks in circles? Regardless, everyone took turns practicing the different ways of counting in cadence based on different types of exercises.
Low slow squats
Side straddle hop
Big Boy Sit Ups
…a few more I can’t remember
Mosey/chased Goodfella to the front of school where we learned what not to do when on Q. Reviewed and practiced partner exercises and talked about when and how to use them. Talked about using covered areas when its raining. Mosied some more around the building and discussed using columns, light poles, trees, etc to do staggered exercises. We practiced with some squats, burpies, etc. We learned about time management and the importance of setting an alarm for 5 minutes remaining so we can start making our way back if we haven’t already. We worked our way back to the start and learned how to closed the workout.
I learned today that I’ve been luke warm over the last 12 months and it’s time to get fired up. Sprinkles and I will be on Q at Dromedary the 1st and 2nd week of March. Looking forward to getting after it and getting to know everyone and getting some FNGs to come join our insanity!!! Posse, Goodfella, and Gerber did an awesome job today. Thanks brothers!
At my first Q school we stood around frozen as an icicle, but once we got going it was all good. First, we went over DCCS and ran a hot lap. Next we went over exercises and counting. Next, we ran to the front of the middle school and did a partner workout so we could learn the best techniques matching people together. Then, we went over to the bus area and the transporter shed. Along the way we talked about using light poles and columns for exercises. Next we used the rocks by the shed to workout our arms. Afterwards we did jump squats back to COT
Welcome to Saturday morning Q School with Principal Posse and Coach Goodfella!
Location: Cuthbertson Middle School Campus
The Warm Up
We started off with a quick mosey around the side parking lot. When we returned from our mosey, we began doing a warm up with Posse who was leading us in warm ups by being a class clown. Come to find out later that it was done intentional as a way of showing us what not to do and what is the correct way of doing it.
Each Pax was then given the opportunity to practice leading a warm up exercise. Each Pax was given constructive criticism on what we were doing right and wrong during our tryout.
After we concluded our warm up, Goodfella took off running to the front of the middle school and had us follow him after he had gained some distance from us. Once we all got to the front entrance of the school it was once again explained to us that this is not the proper way of leading the group. He then explained to us that not only is it important to make sure that there is a leader in the front of the pack, but that there is a leader in the back of the pack staying with people such as myself who fall behind the rest.
We were given examples of why staying with the group is important due to some recent tragic events where people had been hit or died and were found because they were off on their own and not with the group.
The group was then instructed to break into pairs. After pairing up, we were then given the workout of doing (50) dips, (50) step ups and doing a half run around the front island of the school parking lot. Once completed, we then moseyed to the bus stop. There, we completed bear crawls and broad jumps to the other end of the columns.
After we completed this, Principal Posse then got stern with the group, as the Pax waited for everyone to complete the workout, they were standing around talking when they should have been doing some other forms of exercise.
We were then instructed to mosey to the shed. But as we get to each light pole, we were to complete 5 burpees. Once we got to the shed, the group completed another exercise waiting for the rest of the Pax to catch up. We were then instructed to grab lifting rocks and circle up in the parking lot. After completing the first exercise we then found out we wouldn’t be staying in the same spot and were to shuffle left. This left some Pax with the difficulty of working out with a heavier rock then they had picked. A few Pax led different exercises such as curls, bent over rows along with a few others.
We then returned the rocks to the pile and met back at the shed and did a time check. We had 10-15 minutes left to get back to the side parking lot where we had began.
The next workout instructed was to do a run back to the side parking lot but stopping at each light pole where we would complete (5) Bobby Hurley exercises. Half of the group returned to pick up TB who was behind while the others returned to the side parking lot and completed some additional exercises.
Once all were back at the side parking lot we circled up and completed some demo exercises we can do to fill up any remaining time.
Posse led us out and explained to us all of the different ways that we can take the group out. He led us out using a quote that he had pulled up and saved on his phone.
We all worked together as a team today. We were educated and shown that there is more to Qing a workout then just what we see when we all show up to site each day. There is a lot of prep work that goes into it. If we are Qing a site, we should arrive early and inspect the site to make sure that its up to safety standards to host the workout.
Best of luck to everyone who attended Q school today. For those who havent Q’d yet, I wish you all the best and that its everything you sought out to do.
For the month of March, no one is to Q more then once.
Everyone is getting together this morning to help move Shop Dog from his apartment to Millbridge.