Author Archive Brexit

A nearly unBEARable Jack Webb

4 PAX showed at the re-opening of The Arsenal. It’s been a pretty wet and rainy week, so YHC planned a Wienke that would avoid the grass and mud and what I’m sure was a swamp of a practice field. The disclaimer was delivered, this time I remembered the new bits too and we were off at 0530 on the dot.

WARMUP

From launch, take a lap around ILES stopping in the bus parking lot for a warmup.

  • 15 IC SSH
  • 10 IC Merkin
  • 15 IC IW
  • 30 IC Moroccan Nightclub

THE THING

  • Finish the lap around the school back to launch for a Jack Webb variation, which was to be followed by 2 more laps around the school and 2 more Jack Webbs.
  • Jack Webb #1 – 1x Carolina dry dock, 4x bear crawls, 2x Carolina dry docks, 8x bear crawls, 3x CDD, 12x crawls… 10x CDD, 40x crawls.
  • 1/2 mile lap around ILES – a very welcome break, arms already smoked.
  • Jack Webb #2 – the traditional merkin / air presses – those first 4 air presses hurt, the last 40… ouch.
  • 1/2 mile lap around ILES.
  • Jack Webb #3 – a welcome switch to abs with 2 count flutters and LBC’s – by the end I was ready to go back to arms/shoulders.
  • Final 1/2 mile lap around ILES put us at time, with total about 2.5 miles.

COT / ANNOUNCEMENTS

  • As more AO’s are opening, remember the PAX that are still taking advantage of the virtual for whatever their reason may be.
  • YHC will be one of them when the new baby arrives in the next couple of weeks! I’m pretty glad there will be the option for it.

MOLESKIN

  • The beatdown was pretty intense. I planned the bear crawl Webb as the final but decided to knock it out first which turned out to be a good idea. It was a doozy for sure. There were a couple of 10 counts to bring some life back to the arms and the following lap was with my arms hanging by my sides.
  • 40 bear crawls clears ILES parking lot. Good to know.
  • I Q’d The Brave last week but there was no IC counting. I forgot how difficult it can be. I had only done a warmup lap and was still somewhat struggling to keep the count for the warmup.
  • It was great to see some of the regulars back out at The Arsenal. I look forward to more showing up at future workouts.
  • Atlas grew a mean quarantine beard, and pre-ran under the radar! I only knew from Strava.
  • Thanks, Soft Pretzel, for taking us out. Kudos for back to back posts, coming from The Maul, after quarantine capped with a beach trip. Keep up the good work.
  • Happy Meal showed up strong as always as if he wasn’t coming out of quarantine.
  • C3P0 on deck for Q next week!

Aaaaand we’re back

5 PAX HC’ed and 5 PAX showed. Funny, it wasn’t the same PAX that HC’ed that showed but I won’t go in to that. *non-COVID cough* Panda *non-COVID cough*.

Monday, YHC posted the newest virtual workout Garage Band and was voluntold to take a virtual Brave Q by Fire Hazard. I thought I was already on the schedule for Thursday, but when I found out it was double booked with Bucky on Q I decided to do Tuck the solid and take Friday. I had a plan in my head for the vQ everyone has been accustomed to over the past couple of months, you know the drill – the 1 or 2 min out and back run, a chair, a lifting rock, EMOM or AMRAP, OYO counts, yada, yada. I hadn’t fully fleshed it out yet when I got a message from Tuck mid-Thursday asking if I wanted to take the first SOB in person workout since the SIPO! Because phase 2 is starting today, he and Mario had decided on opening The Brave. I, of course, happily accepted with a “Hell Yeah”! I drew up a Wienke that would honor COVID distancing and would still live up to The Brave standard of 4 miles and some grueling work.

I tried to turn in early because I haven’t gotten up at 0445 since before the SIPO and did NOT want to miss this (especially since I was Q). I couldn’t sleep. I tossed and turned and ran variations of my Wienke through my head trying to decide on the perfect 1st return workout. I probably got 4 hours total when my alarm went off and I was off like a shot. Couldn’t wait to get out there.

I arrived at The Gibson and Taco Stand was already there. Wingman and Tuck joined us soon after. YHC delivered the disclaimer, including half of the new COVID parts of it. Tuck reminded everyone if they were sick to go home. Mario came in hot, his first steps out of the car were to run with us down BC toward Stonecrest.

WARMUP

Warmup? It’s The Brave. We ran! Warmup…

  • Run a half mile to the entrance of Thornhill
  • 10 Merkins
  • Run a half mile to the bottom of Murderhorn
  • 10 Merkins
  • Run up the Murderhorn in to Stonecrest to the side lot of Regal Theater
  • Using the hill there 7’s with Burpees and Squats

THE THING

With very wet shoes from the hill, take a run to those first building in the giant Stonecrest parking lot. I think there’s some restaurants there? Here we did 7 of diamonds around the entire Stonecrest lot. It was more of a 7 of long rectangulars, but you get the gist. From that corner, to the end of Target, to the far end of the lot from Target, back to the steps coming down from Firebirds, and back to start. Each loop was over a half mile.

  • 7 burpees x 4 corners
  • 14 4 count flutter kicks x 4 corners
  • 21 merkins x 4 corners
  • 28 squats x 4 corners

The last loop we had to cut a little short for time. Instead of running all the way back to the start end of the lot, we ran back to the corner of the lot nearest Target.

We finished with about 10 minutes to get back to launch. YHC was the 6 but would have been on time had his shoe not come untied on the run back.

MOLESKINE

  • I covered most of it at the top here, but it was very exciting to get back out there in person and see other PAX.
  • There was some great 2nd F at the end of the workout. Discussion of smoking meats, giant cutting boards used as plates, trucks and plasti-dipped wheels.
  • 30 minutes of talking after the workout showed how much of a missing component this has been for everyone.
  • Thanks Taco Stand for taking us out, and for hanging with me as the 6 for the run back to launch.
  • Thanks Tuck for the opportunity to lead.
  • Great work coming out strong Wingman, leaving everyone behind for most of the diamond routine.
  • Thanks Mario for the bachelor lifestyle stories of not owning any plates because you only eat off of a cutting board.

Bear King

5 men met in the Zoom just before 0530, was good to see the turnout including an FNG! Props to MAD for the EH. At 0530 YHC took a few minutes to explain the format of the workout and how counting wasn’t going to be done in cadence. YHC would announce the number and the exercise and it would be done on my count as a reference. Because of the format, this only really took effect for the warmup.

Warmup

  • SSH x 20
  • IW x 20
  • Low Slow Squat x 10
  • Moroccan Night Club x 50
  • 5 minute OYO run

The Thing

YHC set up a workout of 7’s, but with bear crawling between exercises instead of running a hill. This worked well for the virtual workout because you can pretty much guarantee PAX would be in a place where they could bear crawl 20ish feet. Between each set of 7’s would be a 5 minute OYO run.

7’s w/ bear crawls about 20 feet, or 10ish crawls

  • Burpees
  • Merkins

5 minute mosey

7’s w/ bear crawls

  • Wide merkins
  • Shoulder Taps

5 minute mosey

7’s w/ bear crawls

  • Heels to heaven
  • LBCs

5 minute mosey

Diamond merkins and dips were on tap, but we ran out of time.

Announcements

YHC’s internet dropped right after name-o-rama, when FNG Popeye was getting his name. After getting reconnected Fire Hazard was helping Popeye with the FNG onboarding – Slack and such.

Moleskine

Great work from everyone. There’s self accountability in F3 even without our newest challenges of going virtual during this pandemic. Switching to a virtual workout where there’s OYO moseying and during the 7’s nobody was on camera, every PAX really needs to have the self-discipline to do the prescribed work and hold themselves accountable. This turned out to be a great 1st F and I will be feeling it in my shoulders all day. Based on the grunts and huffs and puffs I was listening to during the 7’s, I’m pretty sure everyone else was killing it too. Thank you for the opportunity to lead, especially during these difficult times.

 

Sandbag Toss and Chase

11 PAX in all showed up at The Arsenal this morning. 6 for the prerun, where we did the Swift prescribed 4x 800m’s at a 5k pace. The high school track was great for it for obvious reasons. 5 more arrived for the main event and Happy Meal had to bounce out. If he hadn’t had told me yesterday he wasn’t going to be able to stick around, I’d think it was when he saw Fire Hazard and I pulling the sand bags out.

Warmup

Disclaimers given, sandbags shouldered, and we’re off to drop them off at the large student lot. Warmup on arrival, 15-20x of each IC

  • SSH
  • Mountain Climber
  • IW
  • Low Slow Squat

The Main Event

Leave the sandbags for a minute to head up to the smaller lot for 7 of diamonds. Starting in center, run out to each corner of the lot for called exercise, run back to center between each of 4 corners. Plank for 6 between rounds.

  • Rd 1 – 7x Jump Squats
  • Rd 2 – 14x Sister Mary Catherine’s
  • Rd 3 – 21x Monkey Humpers
  • Rd 4 – 28x Calf Raises on the curb

Return to the sandbags. PAX form groups per sandbag. 1 PAX starts as the timer and begins to throw the sandbag to the other end of the lot. The rest of PAX sprint to the end that the throwing PAX is headed toward and do as many of called exercise as possible until throwing PAX makes it to them. PAX then rotate sandbag throwers, and turn around to head back to starting point of lot. We had 3 per group and ended up doing 3 rounds.

  • Squats
  • High Knee Jumps
  • Pistol Squats

Carry the sandbags back to launch. With about 10 minutes left we ran 3 laps around the parking lot doing burpees at the start. 10 after first lap, 5 after second, none for last. Plank up for final minute of time. Bounty Hunter really tried to stretch it out, but couldn’t figure out his fancy new GPS watch.

Announcements

  • Hit me or Happy Meal up if you want to Q a Thursday. March is full but we’ve got slots in April.

Thanks, Fire Hazard, for taking us out.

Moleskine

  • Valuable time was somewhat wasted bringing the sandbags from launch to the student lot. It would have been better to drop them off in advance and get over to them faster. Thanks, Cobbler, for the suggestion.
  • I’ve said it before, keep it simple. There’s a reason for the F3 lexicon and exercise list, and that’s because that’s what everyone knows. There was confusion when trying to explain the sandbag thrower working as a timer for the rest of the group to do AMRAP. It was short lived confusion, but avoidable if I could have just worked it in with a known routine.
  • All in all I’d call it a pretty good workout. Kudos to everyone who made it out.
  • Was good to see Weatherman make it out again after his FNG at Arsenal last week. Keep it up! Kudos to Run Flat for the EH.
  • This was my first Q since my accident. Everyone keeps asking me if I’m recovered. The answer is 2 parts. I’m 100% over concussion symptoms and no longer limited by it or the whiplash. Conditioning wise, though, I’d say I’m about 80% of where I was before December. This was another little mental milestone for me, feeling confident enough to Q again. Thanks to everyone for the support the last few months. It’s good to be back.

Bring back my patio

4 Prerunners on the hills, 2 on the flats. Shout out to One Niner and General for pushing me to run the hills, and One Niner for slowing his pace to roughly half his regular and running with me. I PR’ed the damned thing and he was barely even breathing hard. That hilly prerun is something else. You’ll get about 250 ft of elevation in the mile down and back Point Carpenter.

Back for the main event YHC popped the tailgate to reveal several stacks of pavers, roughly 10 pounds each. PAX grab a paver each and make sure to treat it nice because you’re spending the next 45 minutes with it. Disclaimer given and we’re off.

Warmup

A mosey to the basketball court. PAX are thinking, “These pavers aren’t so bad. This will be a piece of cake.” At least that’s what I think they’re thinking. So, on my call we lift them above heads and hope nobody drops them on their skull. We’ll pull this trick for every mosey during the workout. Arrive to the courts and the first 3 exercise are the only time that paver was put down.

  • SSH x 20 IC
  • IW x 20 IC
  • Moroccan Night Club x 50 IC
  • Front raise with paver x 20 IC

The Thing

Mosey to the front of the baseball field, alternating pavers overhead and held in front. 7’s on the hill with

  • Newton’s Cradle – a Merkin over the paver, then in plank position alternate raising the paver to each side with a straight arm.
  • Burpee with paver – Merkin on paver, jump up with paver overhead.

Mosey to the playground, with a little backward running with a paver overhead, and partner up. Dora with running PAX holding the paver overhead, and exercising PAX using the paver for core work.

  • 100 x V-ups
  • 200 x American Hammers
  • 300 x LBC’s

We had about 5 minutes left so a mosey back to the launch, picking the pavers overhead again.

Finish time with 4 rounds of Jack Webb with the paver.

COT & Announcements

  • Holiday Party signup deadline on the 10th
  • YHC has been voluntold to take over site Q responsibilities
  • Thanks to One Niner for taking us out

Moleskine

This might have been my most fun Q yet. I feel like I say that every time, but this one I prepared for with practice laps and exercises with the pavers around my hood the night before to tweak the beatdown just right. The Newton’s cradle was a tough one and worked well for 7’s because you do max 6 of them. I’m glad to be able to give back to this group with not only this Q, but taking over as site Q as well. Thank you all!

  • Brexit

Is that a weinke or an essay?

4 men understood that my #tweetandmeat advertising was less about saving Stonecrest from an already passed and downgraded tropical storm and more about a sandbag beat down. YHC brought a bluetooth speaker, a weinke, and some sandbags. The speaker only worked for the first couple songs off Offspring’s Ignition album, and YHC gave up on it. The wienke was mistaken for a high school essay, and to be fair it was a full college ruled paper filled from top to bottom. The sandbags didn’t disappoint.

Disclaimer given with emphasis on keeping the sandbag under control and not overextending yourself. We don’t want injuries out in the gloom!

Warmup

  • 20 x SSH
  • 20 x IW
  • 20 x Low Slow Squat
  • 1 x lap around the parking lot

The Thing

Then on to the essay. 10 of each exercise for a set. About 30s of rest between sets. Every 5 sets take a lap around the parking lot.

  • Clean and Press
  • Side Shoulder Press
  • Deadlift
  • Shouldering from Ground
  • Bear hug Squat
  • Lap
  • Rotational Deadlift
  • High Pull
  • Overhead Press
  • Jump Lunge
  • Thrusters
  • Lap
  • Snatch
  • Jump Squat
  • Sandbag Swing
  • Overhead Carry
  • Load, Carry, Drop
  • Lap
  • Cleans
  • Rotational Swings
  • Jumping Side Steps
  • One Arm Shouldering from Ground
  • Lap

COT & Announcements

  • You’ll never guess Mighty Mite’s announcement… Sign up for the Christmas party!
  • Thanks Wild Turkey for taking us out.

Moleskine

  • I was surprised we made it through the whole plan. I fully expected it to be cut short but 20 exercises x about a minute and a half, including rest, is 30 minutes. Add in the warmup and the 5 laps around the parking lot and the few minutes of mary at the end and it makes sense we finished in :45.
  • I was definitely feeling it the next day especially the overhead carries.
  • One arm shouldering a 60lb bag is hard.
  • Gear workouts make way for a lot of great mumblechatter.

For goodness snakes

4 PAX enjoyed a slow f(l)at prerun and a total of 8 PAX showed up to a workout that at the end was described as “not so hard but annoying.” I’ll wear that one proudly! Disclaimer given, with extra emphasis that I’m only suggesting that you do the stupid things I ask of you, a few sandbags that YHC requested PAX bring shouldered, and we’re off.

Warmup

What kind of resembled a pack of trotting camels, PAX tried to mosey with sandbags on their backs toward the practice field. A brief stop halfway for a circle up.

  1. SSH x 20 IC
  2. IW x 20 IC
  3. Merkins x 15 IC
  4. Mountain Climbers x 10 IC

The Thang

Continue to the field and take a few minutes to set the stage. 2, no wait, 3 tires brought out and lined up alternating with 4 sandbags along the endzone. 7 PAX lined up with these, while the final one lined up at the end. Thanks, Atlas, for jumping all over being the first runner. Commence beat down.

  • PAX with sandbags bear crawl over the sandbag, dragging it with them
  • PAX with tires flip them
  • The final PAX, with no gear, runs to the other endzone, around the goalpost, then takes the first position and everyone rotates
  • Continue until all the gear has made it to the other endzone

When reaching the other side, I need to make sure I can get some mileage in too. I did just agree to run Ragnar, so what better time to start training than now?

  • Line up at the sideline of the goal line
  • Run the width of the field to the other sideline
  • Side shuffle about 5 paces toward the other goal line
  • Back pedal the width of the field
  • Shuffle another 5 paces
  • Rinse and repeat until reaching the other goal line
  • To make sure we’re not favoring one direction of shuffling, shuffle all the way back to the start

Conveniently, we’re back at where we left the gear! Take a 10 count but PAX still look like they’re not ready to jump back on the gear, so YHC graced them with 10 burpees OYO before repeating the beat down.

Had to cut the final snake run a little short to make sure we could clean up the tires and get the bags back to launch with time. Made it back with a few minutes to spare for mary.

COT & Announcements

  • Convergence at Waxhaw, Cuthbertson High, on 9/2 to introduce as their own region
  • Speed for Need run on 9/14
  • Sandbox prom on 8/30
  • T-shirt orders for SOB and Waxhaw are open, IL to be created soon

Moleskine

There was some great mumble chatter out there today.

  • When I called the group out for complaining but still doing the beatdown, something along the lines of “because the verbal abuse would be worse”
  • Lots of chatter about how pretty AOC is
  • I gotta admit I loved the groans when burpees were announced as a rest period
  • My personal favorite I wrote in the intro, from Cobbler
  • Discussion on how terrible life, and our shape, would be without F3… But nobody would mind that extra couple hours in the fart sack

Thanks everyone who made it out this morning, great work!

Crape Myrtle 11’s

19 PAX showed up as the lights were turned out at The Maul. There’s an analogy in that somewhere. This was my first Q off campus and was much different due to it. But thanks to my previous posts at The Maul, and Google Earth, I was able to build a solid Wienke.

Disclaimer delivered and we’re off.

Warmup

Mosey to Michael’s parking lot for a simple warmup.

  • Side Straddle Hop x 20 IC
  • Imperial Walker x 20 IC
  • Flutter x 20 IC
  • Hillbilly x 20 IC

The Thang

Mosey to Firebirds where there’s a nice knee-high wall and long parking lot. After a little more explanation than YHC hoped for, PAX partnered up to take turns running laps in the parking lot.

  • Partner A took laps through increasingly distanced sidewalk pull-throughs (Where cars can drive through, I don’t know if that’s really what they’re called or not but I’m going with it) and did 10x of an exercise in the pull through, a different exercise for each of 5 laps:
    • Plank Jack
    • Carolina Dry Dock
    • Diamond Merkin
    • Jump Squat
    • LBC
  • Partner B performed dips until Partner A finished each lap, then flapjack.

Mosey to the Regal’s parking lot for 11’s with Burpees and Merkins. Use the 11 crape myrtles lining the lot, which curve in as you progress so there’s less running (recovery) and more exercises. PAX finished up and with the stone’s throw mosey to launch, time expired.

COT & Announcements

Moleskine

  • PAX looked great out there. I know those burpees aren’t possible for all, but solid modifications were made. Nice job men.
  • This might have been the best weather in the gloom in a while. It felt great out there.
  • Thanks Toolbag for giving me the chance to Q, and reviewing my Wienke.
  • The rest of my moleskine is about my Q and lessons. It’s my 3rd Q so I’m enjoying it and it’s mostly what’s on my mind. Deal with it.
  • This was my first Q at one of the concrete jungle AOs. I selfishly avoided one of the best attributes of said AO, the Murderhorn, because YHC is preparing for the Crane in a couple of days and wanted to keep it to flat concrete.
  • Keep it simple is totally the key. The more explaining that’s necessary, the more time you lose, and the more chance you lose the PAX. My new guideline will be if I can’t explain the routine to my 2-year-old, I’m scratching it. While it wasn’t debilitating for this workout, it could have gone smoother.
  • Acronyms. If you have a list of exercises to perform, try to make it an acronym so everyone can easily remember it. PCDJL is not helpful.
  • Gotta remember to grab my phone to record the name-o-rama and announcements. Thanks Fire Hazard, Toolbag, Wingman, and War Eagle for helping me reconstruct that list.
  • Kudos to everyone who came out and supported my first Q in NC!

When I graduated from first grade, all my dad did was tell me to get a job.

Although I’ve already had the honor of Q’ing a couple gloomy mornings, it was still a great lesson that gave me some good takeaways this morning at Cuthbertson Middle. DiCCS were given and discussed in detail (heh).

Warmup

After a quick lap around the parking lot to get the blood flowing, PAX circled up and learned a core concept of Q’ing – how to count. One by one the PAX entered the circle to lead the rest in cadence. The next exercise is …, in position, move, in cadence, exercise, 1, 2, 3. If you didn’t get it right the first time, try again. It’s surprising how easy it is to forget such a simple routine when you’re out of breath and in front of a group of men. The actual exercises were unimportant because we were practicing the framework, but were mostly simple – side straddle hops, merkins, imperial walkers and YHC led some windmills. Stuff like that.

The Thang

A super quick takeoff from launch led to a game of pursuit of Goodfella to demonstrate the incorrect way to lead the PAX. After a sprint to the flagpole in front of the school we broke down exactly why Goodfellas lightning bolt across campus was incorrect Q behavior. Circle for the 6, try to keep everyone together, and/or plank it up. We then proceeded to learn a few different routines, by acting them out, that a Q could use for a good workout.

  • Jacob’s ladder around the pickup lane stopping at each streetlight for incline merkins
  • Triple Nickle with burpees, merkins & rosalita + discussion of variants – the beast & jackpot
  • Partner work – longhorns
  • Partner work – collective 100 step ups while partner b ran a half lap of pickup lane

We wrapped up the last 10 minutes of the workout with a few examples of what you can do in the last 10 minutes of a workout and then actually doing one of those, a jack webb.

Everyone then met up at the local coffeeteria, a Chic-Fil-A, to go over some incredibly in-depth documentation put together by Posse. After a good overview of it all, we wrapped it up and committed to going out there and showing what we learned in a Q soon.

Moleskine

  • Huge kudos to Posse for putting all this documentation and planning together, and Goodfella for being so damn helpful.
  • Goodfella had some great tips and tricks at Chic-Fil-A that I tried to capture
    • Do a nice long warmup, to really get everyone going and chew in to the start of workout
    • An AMRAP workout is a nice lazy man’s Q that can be a good one for someone nervous about timing
    • Set a 5-minute warning on your watch to make sure to get everyone back to launch on time
    • Put your weinke on your phone, and if your concerned about people poking fun at you about it you can hide it by playing music

Cumulative BLIMPS

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.

Warmup

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.

  • Side Straddle Hop x 20 IC
  • Seal Clap x 10 IC
  • Mountain Climber x 20 IC
  • Potato Picker x 10 IC

The Thang

Mosey to the playground for BLIMPS with a lap between each exercise. The kicker – the BLIMPS are cumulative.

  • 1 lap, 5 burpees
  • 1 lap, 5 burpees, 10 lunges
  • … continue until
  • 1 lap, 5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks, 30 squats

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.

  • First sign, Mike Tysons
  • Second sign, high jump knee to chest
  • Third sign, Peter Parkers
  • Fourth sign, Parker Peters

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.

Moleskine

  • I took some inspiration from my recent post at Baywatch in Wilmington, we just don’t have a surf to dive in to. Maybe someone should consider taking PAX to Sugar Creek or the Catawba to make up for this.
  • I have un-enthusiastic disclaimer delivery, but truthfully, I was just trying to remember everything.
  • Jumping over walls and doing exercises laying down on each side isn’t a great idea. 10 ft of wall allows for about 3 PAX to comfortably go over at once. If they then lay down to do an exercise like a burpee with 7 other PAX trying to get over without being able to see them, disaster can ensue. Thanks Fire Hazard for your experience and making this apparent to everyone before even the first wall. To thank you, I kicked you on a burpee.
  • I was sure I wasn’t going to get through my whole Wienke and when I read my watch wrong, it really screwed me up. Luckily, we were able to recover and still deliver a solid beat down, we just had a little more Mary than I had planned.
  • It was really hot. I think it was Atlas or Happy Meal wringing out their shirts and head bands and it sounded like a bucket of water was being tossed.
  • Cumulative BLIMPS were a big success. The format was simple and strong, and they left you feeling ready for a mosey to recover.
  • During the final no parking sign runs I didn’t make it clear that the exercise was changing each round, so after the first round the first runners started to take off again and I shouted for them to wait because the next exercise was different. This was a mistake because I broke their flow and I could have just told the group that was now doing the 2nd exercise and it would have been apparent when the running group returned that the exercise had changed. Good lesson for future Q’s.
  • Based on a few of these observations I’ll be attending Q school later this month. I’m hoping to get some good tips and tricks and things to look out for in future Q’s