17 guys today at Asylum. Great turn out! For a site that I feared was dyeing a couple months ago after back to back numbers of less than 4, there has been a steady stream of new guys out to Asylum.
At my last Q at Flash, I brought out leg day after several pax complained after IPC that it was painfully clear we don’t do enough legs. Since Asylum missed out on that fun (and since I literally heard those exact words uttered again after Popeye’s Q on Saturday), I decided it was time for round 2 (part deux for you Charlie Sheen Hot Shot fans out there).
WARM UP (I love occasionally skipping the warm up to keep the pax on their toes)
THE THANG
Mosey to the CVS for Paul Abdul Bruce Springsteen’s – 1 step up and 2 steps back (Yes, its a deep track. Like most deep Springsteen tracks its a depressing song that will leave you wishing you hadn’t ventured that far out of the mainstream. Here you go if you’ve never heard it…. https://www.youtube.com/watch?v=MkFQHScyti0 ). Ok, back to the workout. Springsteen’s for a bear crawl forward one parking space for 10 merkins and a crawl bear backwards two spaces for 10 In/Outs. Repeat 5 times for 50 Merkins and 50 In/Outs. This was a crowd favorite.
Short mosey to Payless Shoes wall. Partner up. P1: Dry Docks. P2: short mosey to curb for 5 Russian Get Ups then come back to relieve your partner. Do this 3 times total.
Mosey to Target parking lot for Star Fish. Progressive Burpees in the middle starting with 1 and finishing with 5. The four corners were:
Mosey towards Hickory Tavern grabbing a new partner along the way. P1: LBC’s. P2: mosey to stairs and crawl bear up the stairs then run back to your partner. Because these suck so bad, I told pax in advance we would only do it once. Even knowing that, there was still some grumbling and attempted hijacking discussions.
Same Partners: P1: Run to short brick wall and back. P2: one legged side step ups. I ran first to return to see the entire group doing regular step ups and chastised Chastain the most for doing it wrong. He tried to claim he didn’t hear the directions – not a valid excuse. 4 rounds total (2 per leg).
About 2 minutes left and I’m out of Winkie…lets do a Jack Webb. Russian Get ups are the 1 and squats are the 4. Made it to 5 Russian Get ups and ran out of time. Note to self: this was hurting really good at 5…perhaps we go the whole 10/40 at the next Q.
Jail Break to COT where we find for the first time ever MASH has beaten us there (THANK YOU FOR BEING ON TIME TO COT MASH!!!).
MOLESKIN
Lots of chatter today, well except Chatter Box – but that’s to be expected with a name like Chatter Box.
Posse telling me he gets “Giddy” when I’m on Q. I think we all know its not because he likes my workouts, but because he enjoys poking (and then twisting that knife). If you haven’t had the pleasure of sitting back and watching him at his finest, you really should come join a Q of mine and watching him work.
Chastain with a rare Damascus moment. Tighten up!
Flanders and I have gotten into a superstitious rhythm of him asking me how many points I’m willing to give for the Wolfpack Thursdays at Floater. I respond with some insane number (I believe it was 20 points against Pitt) only for the Wolfpack to win outright. We have decided to keep the tradition alive until the Wolfpack lose (spoiler, I’m out of town this Thursday so put all your money on Duke).
Good to see Sledge pounding away back at the workouts.
Ex Lax making a conscious effort to get out of his comfort zone to some running boot camps here lately. Always pushing hard.
Chatter has gone from me hanging back to encourage him to me now seeing the back of him. I can’t remember the last workout I turned around to join him. Now I’m having to push to stay with him.
Loafer let out a few “Oh Yeah’s” today so I know I at least had him working hard.
JWoww with a fly by testing out the legs. He’s hoping to to get a good Dr’s report tomorrow and be able to Q Saturday.
Great discussion at Q Source post workout about Courage. I will leave the chapter for you to read if you would like, but as usual, the discussion at Q Source far exceeds what the book is teaching. https://f3nation.com/courage-q3-12/ Monday’s Q Source will be getting into the 4th quadrant next week: Leave Right. This was the chapter that I started coming to last year and gave me enough gut punches and thought provoking questions to keep me coming back for over a year now. Its never too late to jump in.
Hanson was our FNG today. Named after the boy band Hanson because Posse’s suggestion of Jonas Brothers was too easy (his first name is Jonas). Hanson moved down here from Minnesota so he was able to see how bad F3 Waxhaw Geography is with suggested names of Cheese Head and Cheese Curd being thrown out. Weezer was a close second. Great job by Schnitzel bringing him out.
Always good to see Radar. Even if he has to slide out early. Still waiting on Yella to drop me off some Cheerwine (I’m kidding).
Both Bypass and Hanson wore grey shirts so I can’t remember who I was giving hell to about their loud running at the end. Either way, they will never sneak up on anyone.
Shop blew past me on the final mosey to Hickory Tavern. Posse was close by to make sure I noticed (bastard).
We learned as part of the 6th man movement that Mayhem doesn’t have a belly button (How in the hell did that not come out while naming him?), that in Fayettnam (as Mayhem called it and where he’s originally from) belly rings are like tattoos – everyone has them, and that despite his better judgement – he’s a Tar Heel fan.
Thanks to those who went yesterday to help Legalize load up and stat heading out west. Hopefully the Oregon Trail is kind…careful on those river crossings. It’s been a pleasure getting to know you Legalized. Best of luck to you and the family in Colorado.
Need to get some Asylum Cotter’s back out. Big Tuna/Chipolte, Flow, and Psycho just to name a few. Beat the Fart Sack and come join us boys!
ANNOUNCEMENTS
THE 6TH MAN:
13 Clyents showed up to Dinner to enjoy some football and tennis on a “Kids eat free” night. Lots of bitching banter from Wrigley about the injuries from his co-Site Q’s chefs. He has had to prepare the dinners all alone lately.
APPETIZER:
MAIN COURSE:
DESSERT:
THE BILL:
6TH MAN:
PRAYER OF THANKS TO TAKE US OUT!
Dasher made a call to the bullpen last night when the original Q was unable to make it because he was at the beach. I won’t call out that F3 member (his name rhymes with Deadwood) but that is a lame excuse not to Q. needless to say I began right away preparing for my Q waited until the morning to get my Q vibe going and I think I worked out pretty well. DICC’s given. Foundation claimed to have a cell phone but nobody in the group was willing to verify that.
Warm up
Mosey around to the front of the middle school and circle up.
20 x SSH
That’s enough of that….let’s get back to our mosey. Indian run around the front of the middle school and high school and continue around the perimeter of the campus until we make it around to Rudy’s Shed.
20 x mountain climbers
Various stretches
The Thang
Partner up and run a lap around the bus lot island. P1 goes one way and P2 goes the other. After the end of each lap you meet up and complete 10 hand release merkins. Rinse and repeat x 3
Go to the entrance of the high school gym. Do 10 mike Tysons and run down the stairs to the first street light and do 10 Bobby Hurley’s. Back to the gym for 10 mike Tysons. Run down to the 2nd street light for 10 Bobby Hurley’s and the back to the gym for Tyson’s. keep doing this until you get down to the street light in front of Rudy’s poop palace. it was either 6 or 7 lights. I’m not sure as my body was in survival mode by the end.
Mosey over to the benches behind the high school cafeteria. 15 dips at the benches and then run over to the picnic tables for 15 step ups. Rinse and repeat x 5.
Long mosey back around the front of the high school where the time on my watch was questioned several times. Made it to COT with 20 seconds left.
The Moleskin
Great group of guys this morning! Tool Time and Glidah left everyone in the dust. The rest of the Waxhaw express (Bottlecap and Dasher) were right behind them all morning…..The Waxhaw Express crushed it today. LRC is no longer a throuple but looked like a very happy couple today. They had already partnered up before I even finished saying partner up. Hope the recovery is going well Deflated. I bet Dana wasn’t expecting 5+ miles today. Rucking has been working for that guy as he crushed it today and has already committed to attending ignition on Monday. #nolongeraclydesdale. Ice 9…where the hell were you today! I finally could have had my redemption.
Announcements:
See Impromtu backblast
Warm-up
The Thang
Time to get on your back
The Moleskin
I want to thank everyone for allowing me to come to Diesel and share some fun exercises. I have to give credit to Miyagi for showing up for 3 days in a row after coming to F3 as an FNG this week. Bunyan received the chain of pain for driving through the exercises and pushing to not take short cuts on completing 11’s.
Announcements
Blood drive 10/17 9:30-1 connect to redcross.org and search for F3 to sign up.
Surge is working on setting up another CPR class and would be looking for up to 10 PAX to sign up.
As I was asked yesterday to Q The Floater I was not sure what to do. Which hills do we tackle or no hills? Is it possible to only run down hill at the Floater? As 530 rolled around 14 Pax joined me for a little of this and that. DiCCS was given, the mandatory phones, lights, reflective attire, CPR, and Chapstick were present. For the Gazelles today you can knock out Burpees or circle for the 6 if done first.
We started with a quick Mosey around the church to the animal hospital parking lot for a mix of Side Straddle Hops, Merkins, Stretching, Mountain Climbers, and Imperial Walkers. A quick Mosey to the north end of N Providence St for a little Paula Abdul (two steps forward one step back) 10 Merkins on the way up, and 10 Squats on the way back. Barny Fife wait no it was Recalculating taking the reins of the form police today reminding everyone that a squat was not a back exercise. As we finished at the brewery we partnered up for 200 LBC, 150 Step Ups, 100 Derkins which was audibled to 200, 100, 75. The other partner ran the loop over the tracks to the bridge and Bear Crawled up the bridge, then Mosey back to swap spots. As everyone finished and the grumblings subsided we Moseyed to the other side of Providence Rd for 20, 15, 10, 5 Dips with a hot lap around the block in between.
As time was called for COT and everyone arrived back I am continued to be impressed by Chatterbox, and Ex-Lax. There never stop, never quit, never complain mentality has been noticed and impressive as they continue to get stronger and faster day after day, week after week. Everyone pushed hard and stayed safe, we continue to cross the roads together. It is great seeing the increase in reflective gear and headlamps. All complaints about the workout can go to management Carb Load, and Shake N Bake they will properly dispose in the garbage.
Announcements.
YHC took us out.
My 4th Q, My 2nd at Chiseled
I am always excited to Q the Pax but today got me even more pumped, when I showed up FuseBox was sitting up the American Flag and my heart filled with pride.
A Proud American flying our beloved flag, Thank You Fuse Box..
DICCS given, I promised it would loud morning and way we go.
Warmup
From the COT we did Roundhouse Mosey to get the blood flowing, once back to COT we performed SSH, Merkins, Plank Hold and some Stretching.
Everyone gathered their coupon, riffled walk over to MT Chiseled.
The Thang
Partner up, 1 runs for clock while one performs exercises.
Clock, 1 Lap w/o Coupon, 1 Lap w/Coupon, 2o Big Boys during each lap
Exercise – 100 of Curls, Press, Bench, Squat and Kettle Swings.
@ 3min mark, Riffled walk Coupons back to COT.
Moleskin
It is always a blessing, honor, and privilege to lead our F3 Paxs.
Brothers, our country means the world to me, I hate to see this divide that we are in. I pray for this nation and the citizens that she mothers.
F3 helps me keep the faith, God sent FuseBox to fly that flag this morning, it was not coincidences, it is proof, he speaks when you need to hear.
Thank You F3 Brothers.
Gob Bless..
Hi Hat.
Announcements
Kirby had the PAX running and doing pain stations at each light on the main road into the school.
Time is running short, so forgive me for the quick BB, but at least it’ll get done.. I had mutiple pax threaten ask to please limit the amount of ab workouts as we had Chipotle burn a record bunch of us out the previous day at Bushwood for a 65% ab, 5% merkin 30% running day. I lost count at 500 reps.. I obliged, but those waiting for the 6 may not have gotten the memo.
Warmup:
Mosey/snake up and down lot.
SSH/IW x20, Low Slow squats x15, Calf Stretch, Up/Down Dog, and runner stretch
Thang:
Usually those that know me would expect a heavy day of coupon work and running, but this AO usually has a big group, so it was switched up from our normal program.
Quick 10 count recover, head to back of Middle school, nope, not through the buses, all the way around (safety First).
I mentioned we get some mileage in here.
Individual reps and run around short track with 5 Leap frog burpees at far end.
Repeat until Q says so.. think most got a good 6 laps or so before having to cut it short. Looked like i saw some flutters going on as I was hanging near the 6 on the last lap. I didn’t call for those BTW.
Small note, and this is my bone of contention that I have to get over: Irkins vs Derkins… The Derkin form/position is more like and incline pushup working the upper chest and front delts, while the Irkin is more of the Decline pushup working the under-manboob to help with definition… little confusing, but they will all cut you up if you do enough.. Sorry for the rant.
Sugardaddy gave a 10 count for recover.
Head back to COT, Sort of… Back around the buses (safety first) head to parking lot and Al Gore at trees for 6. 2 mins left, 5 squats at every other tree to end at COT.
Moleskin: The morning temps are becoming perfect to get out and move. Always nice to get out an lead a workout, starting to feel a bit more normal and not quite as odd being in the middle stuttering over counts. had a handful of Pax crushing it, some of the norm, but we have Smuggler the newcomer vying to make us all push harder and not get set in our trance. way to go..
Announcements:
11 pax met in the parking lot of Calvary to listen to and swing some metal. YHC put on the tunes a few minutes early and the first song to come on “Jump”, lined up perfectly with Wild Turkey’s jump roping.
The Thang:
Warm Up
10 windmills, 10 arm circles forward, 10 arm circles reverse, 10 low slow squats.
Main event
20 swings, 1 TGU, 20 swings, 1 TGU other side, 10 swings, 5 snatches each arm
20 swings, 1 TGU, 20 swings, 1 TGU other side, 10 swings, 6 snatches each arm
20 swings, 1 TGU, 20 swings, 1 TGU other side, 10 swings, 7 snatches each arm
20 swings, 1 TGU, 20 swings, 1 TGU other side, 10 swings, 8 snatches each arm
20 swings, 1 TGU, 20 swings, 1 TGU other side, 10 swings, 9 snatches each arm
Ab work, 1 min of plank, hollow body hold, glute bridge.
30 sec of goblet squat hold, 1 min goblet squat hold.
Moleskine
Rousey would have been our 12th pax this morning but when he realized he was standing in the circle for Meathead and not Anvil he quickly ran away.
Our playlist was 100% Van Halen in honor of the recent passing of Eddie. It was a spotify playlist and some of the pax expressed their displeasure that some of their favorite hits didn’t play. I thought it was a little Sammy heavy myself. Ickey Shuffle said it would be a struggle for him not to cry but he kept himself composed.
I call this weinke KettleHell. It starts out easy but if you make it all the way through(without modifying) your legs will be jello and your cardio will be tested.
Annoucements:
It’s my birthday tomorrow. Nothing would be a better present than you signing up for the blood drive.
It’s a big day at Da Vinci…Convergence with Stonehenge, FNG/Kotters day, and Q School 201. 0630 Blakeney Petsmart. Chicken to follow.
SOB Happy Hour next week 10/15 at Middle James Brewing/Driving Range.