Ringing in my 40th with a 1980s inspired beatdown

Ringing in my 40th with a 1980s inspired beatdown

Woke up this morning and father time had just struck 40 on my clock. No better way to ring in a new decade than getting up @ 4:45am and getting some work in while the rest of the world sleeps. I have to start this week’s back blast thanking @Lorax and @Fallout for getting me out here 3 months ago. It only took them 6 years to convince me but they stuck with. Now three months in (having gained the ability to talk while working out) YHC is ready for his VQ.

Disclaimer provided. VQ Announced. Apologies provided. Informed the PAX that today is my 40th birthday and they’re all going to celebrate 1980 with me.

The Thang

Quick mosey over to the semi-circle astroturf area to get the blood flowing

Quick Fact: Lots of notable celebrities were born in 1980 (Macauley Culkin, Ryan Gosling, Jessica Simpson, Albert Pujols). But I love chicken and in 1980 we lost a true hero, the original Colonel Sanders. He had 11 spices in his secret recipe.

Warm-Up Exercises in Cadence:

  • SSH x 11
  • IW x 11
  • Merkins x 11
  • Imperial Walkers Mountain Climbers x 11 (YHC with his VQ Mistake #1)
  • Burpees x 11 (OYO)

Quick pace out to the Hot Box for some body work.

Quick Fact: In addition to going to school for acting (hence the nickname) I also played hockey. In 1980 USA beat Russia in the Winter Olympics @ Lake Placid: Score = 4-3 (also a variation of today’s date, if you’re European).

Sets of 43 for each called exercise OYO, followed by a run to the parking lot light, 5 burpees, and back. Repeat for each exercise.

  • Round #1: Dips
  • Round #2: Derkins or Incline Merkins (mix as needed)
  • Round #3: Step Ups (Total, not per leg, make it 44 if you feel uneven)
  • Round #4: LBCs

Fallout with the 10 count.

Hustle over to the rock pile for some lift/runs. Pick a repping rock.

Quick Fact: Another actor who had a big year in 1980 was Ronald Reagan. He was elected president in 1980 after a fairly respectable acting career. He was the 40th President.

Sets of 40 (20 per exercise per round) for each exercise OYO. Rocks on one end, run around the circle to the portico, exercise, run back. Repeat three times:

  • Round #1: Curls x 20 | Run | Squats x 20 | Run
  • Round #2: Presses x 20 | Run | Heels to Heaven x 20 | Run
  • Round #3: Triceps Extensions x 20 | Run | Jump Lunge x 20 | Run

Plank while we wait for the 6.

10 more burpees to round out a total of 40 before we leave. YHC with the 10 count.

Jog back out to the hotbox for some wall sits with air presses. 40 count.

At this point Spackler, eager to lead a portion of the workout (I did bump him to Q today) jumped in to give me a breather with a 20 count of hand release merkins.

Indian run the long way back to start.

Quick Fact: After my failed attempt at acting, I ended up with a degree in Computer Science. In 1980 a consortium of DEC, Intel, and Xerox introduced the DIX standard for Ethernet. It ran an astonishing 10Mbps. Also of note, it was not stolen from Al Gore.

Full 6MoM of 10 exercises until time is called. Each PAX contributed and called out an exercise.

  • YHC: Freddy Mercuries
  • Posse: Box Cutters
  • Lorax: Over Unders (Literally just one leg over the other, not a clever reference or title)
  • Fallout: Reversed Box Cutters
  • Spackler: 60 sec plank (In honor of ________ who just set the world record plank @ 8 hours 15 minutes)
  • Godsmack: Another 60 sec plank (only need 494 more minutes and we would have set the record)
  • Mermaid: Heels to Heaven
  • JetFuel: Cobains on forgetting what you called
  • Clover: Russian Twist (In 1980 this would have been the USSR Twist)

Called time and COT with the Meathead men.


Not a lot of mumblechatter this morning. Not sure if that was due to the PAX waiting to see if I was going to screw up, or if I was just too focused on not screwing up that I didn’t pay attention. Likely a healthy combination of the two.

Shout out to Posse who drove in from F3 Waxhaw for my VQ. I mentioned this to the group but will do so again, Posse and the F3 Waxhaw group are running several ‘Q Schools’ throughout the year. Huge help for new guys like me. If you know of any new guys who are hesitant to Q and need a good push, reach out and get them signed up.

Final thanks one more time to Lorax and Fallout. These guys never gave up on me even in the face of tremendous pushback (6+ years) and finally got me over the hurdle. Keep that in mind if you’re getting resistance from guys in your circle. Don’t give up and keep pushing. If they’re like me, they’ll realize pretty quickly how important it is to find something they can do to invest in themselves. For most men my age (40), life is pretty hectic and I found that I’ve spent a lot of the last 10 years doing things for others. Primarily the M, the 2.0s, and obviously work. It’s easy to lose yourself in that routine. Find something that allows you to invest in yourself and gives you the opportunity to build fellowship with other men.

Thanks for the opportunity to lead. Looking forward to more.


  • PLEASE READ: Two of our brothers have recently been laid off. Please check out their LinkedIn profiles below and socialize them across your networks. One of the great things about this group is the opportunity to support each other in these times of need. If you know of an opportunity make sure to reach out to them.
  • Beer Mile (Unofficial): April 24th – Check the Slack Channel for more info

YHC with the closing prayer.

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1 year ago

You get up at 4:45? That’s some pre-game routine. But especially on a Q morning, you don’t want to have a Code Brown in the middle of a workout. Best to give yourself plenty of time.

Congratulations on what looks like a solid VQ. I enjoyed getting to know you a little at Base Camp last week. Come on out to Hydra tomorrow to see Champange the angry Q.

1 year ago

Very well done VQ Point Break. From the disclaimer to backblast. Solid work. Glad you finally posted and congrats on your first Q. Need to get you on the calendar for Centurion. April 3rd work for you?

That will be the week after my twin brother, Slow Roll, Q’s at Centurion. He, too, took years of EH’ing (5 years) to get him to post. He has swallowed the pill and is leading workouts at Mountain Island Lake group. At one point he asked me to stop inviting him. After he began posting regularly, he apologized. Keep at those resistors, men.

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