Author Archive Brexit

AMRAP at DaVinci

Midriff, the bundle of excitement that he is, is hard to say no to when he asks you to take a Q. He doubled down with the offer of Q swapping so there was no way to say no. I’m used to the early starts and an 0630 start is hard for me to swing but I can do them every now and then especially when I bring home breakfast. Chicken or bagels don’t matter to my crew.

I pulled up a little early to an empty lot. 4 more PAX arrived in time for launch. Dwight and Watson were rolling in to take off only a few seconds later. I already knew C3P0 and crew always post DaVinci but are known to be last in. Just for them, I planned warmorama in launch lot. As expected, we took a few strides toward NC Velo and another car pulls in, but wait, it’s not who we expected, it’s Mighty Mite! He caught up to us at warmup and received less ribbing than I expected. Soon after the expected robot gang arrived and joined us.


15x SSH IC
15x IW IC
15x Merkins IC
15x LSS IC
Side shuffle across lot and back

Mosey to the playground and fountains to prepare for the main event. On the way do some high knees and buttkickers.

The Thang

This week I attended my first WAMRAP and loved/hated it. I decided to bring that awfulness to DaVinci this week. I strongly considered doing a straight 1 hour of a single routine but decided to break the PAX in to it slowly so they will come back for more. We managed to squeeze in 3 15-minute AMRAP routines. The general format being:

15 reps of 3 exercises each, a small lap less than a quarter mile, then a burpee counter. Start with a single burpee for the counter. Repeato for 15 minutes, each round adding another burpee.

Routine 1 – Fountains – Legs
15x jump squats
15x split lunges
15x wall jumps
A lap around the lot to Banana Republic and back
Burpee counter

Smuggler was the star of this one. I think he finished 5 rounds while most the other PAX ended with 4. I planned this one first because I wanted to burn out PAX’s legs for the next half hour. It worked well. The explosiveness of all the exercises really killed it.

Routine 2 – Playground – Back
15x pull ups
15x wide arm merkins
15x one legged deadlifts
A lap around Smashburger and the Thai joint
Burpee counter

C3P0 really got on everyone’s good side with this one. I had planned to restart the burpee counter for each routine but he insisted on continuing from where we left off. I loved the idea. Nobody else really complained, so we went for it. Later it turned out to make things pretty tough. Those 15 minutes were half burpees.

Mosey back to launch where I was kindly reminded by Mighty Mite that we still had 15 minutes in the workout. Luckily, I already knew that and we had exactly 15 minutes. Let’s do it!

Routine 3 – Bank of America – Chesticles
15x merkins
15x diamond merkins
15x explosive merkins
A lap around Bank of America
Burpee counter

At this point everyone was gassed and the merkins were slow going. The mumblechatter had quieted and shifted to “how much time’s left?”, “finish strong!”, and “I can smell the chicken!” Time finished while YHC was starting his final 12 burpees, 4 at each routine. I think everyone else was close to the same.

Announcements / COT

  • Kirby will be collecting this week for Escobar s charity which sends clothes to Columbia. Specifically, for children and teens. Bring to workouts.
  • Soft Pretzel on Q at Firestarter Monday, right back there in Blakeney. DaVinci for kicking off the weekend. Firestarter for kicking off the week. Get out of that fart sack and post!
  • Paper Jam needs some extra hands to help him move stuff from his Dad’s apartment in Blakeney today, 1/9. It’s already started before this is published but if you’re reading it in time and looking for something to do, go help. The address is in Slack.
  • Mighty Mite has organized another blood drive on 2/19. Look out on Slack for details and sign up. Blood is always in high demand and if you have the ability to give, it’s one of the best things you can do to help others.
  • C3P0 looking for Q’s at The Appetizer. 1730 @ Rea Farms Elementary – 2.0 friendly. I wish my boys were old enough to attend, I’d be there every week. Go help him out and keep those afternoon AO’s rolling.
  • Midriff reminded everyone how tough this year has already started. The antics in the capital show how much pent up anger and frustration there is. A lot of people need some help out there, so keep an eye out and be that helping hand. Chopper added that it’s not just out there, it’s in our circle as well. He is absolutely right. If you feel this way or know someone who does. Talk to someone. This group of guys will bend over backwards for you, whether they agree with you or not.
  • Thanks, Kirby, for taking us out


  • Solid crew out there this morning. Everyone was giving it all they had. Lots of encouraging words exchanged.
  • I didn’t know how the AMRAP was going to be received. It seemed to go over great though. The other great part about it is it’s simplicity. I’ve posted before about how I like simple but hard and this fits right in there.
  • Pulling up to launch I thought maybe I had my times mixed up and I ghosted everyone by mistake, but all those cars and trucks were runners.
  • Thanks everyone for coming out and getting after it. Great way to kick off the weekend.
  • A special thanks to McGee, Alf, and Jazz Hands, none of which were at this workout but at WAMRAP this week, who introduced me to the format. If you want more of what we did today go get it 0530 Wednesday mornings at Viva Chicken in Waverly. I know I’ll be back there.


A backup band slaps floors at the Murderhorn

Yesterday, I got the text. You know the one. THE text. Can you substi-Q? OK, maybe I made that a little more dramatic than it needed to be. Anyway, I was on high gravity #2 at Lore for a post-Arsenal HH with One Niner, Cobbler, and General when I received that text asking if I could take the Q because Tag-A-Long had to tag-a-out. I quickly replied, “Yes.” Then I replied, “Who is this?” Just kidding. It’s usually me texting Taco Stand because I need help with a convergence Q, or I have really hard questions about a mortgage, or I just need someone to talk with when I can’t sleep after eating too much ice cream. So, I polished off my beer and maybe another few and headed home to plan another Brave beatdown.

Pulling into The Gibson the next morning there was a lone Wild Turkey. He yelled some unnecessary profanities at YHC that I highly enjoyed. We were getting ready to run off into the sunrise holding hands, of course socially distant holding hands to please Lord Cooper, when Jazz Hands and Soft Pretzel rolled in to ruin our fun. Some required jokes about 3 guys in red shirts and one in black not getting the memo were delivered. Some better ones about looking like a lead singer with a backup band followed. Soft Pretzel showed us later that black shirts are better than red by making us eat his dust for the entirety of the workout.

YHC delivered a pretty solid disclaimer (definitely getting better at those) and we skipped the stretching YHC had planned because it was cold, and the wind was brisk.


A run to the entrance of launch – approximately .04 miles


  1. Ladder down Bobby Hurleys at each intersection from launch down BC to Elm to the top of the Murderhorn.
  2. Run down the Murderhorn, 10 burpees OYO at the bottom.
  3. Start jogging up the Murderhorn, slowly accelerating until you’re at a full sprint at the top, 25 LBCs OYO at the top.
  4. Continue on Elmstone in to Stonecrest, but only to the other AO’s parking by the theater.
  5. 7’s on the parking lot’s berm – merkins at the bottom, squats at the top.
  6. At this point we were just short of being halfway through time. YHC had planned to reverse the first half for the second half but had not anticipated having extra time. So, in reward of how fast the PAX were, YHC made the executive decision to run another set of 7’s on the same hill – this time with shoulder taps and lunges.
  7. Back to the top of the Murderhorn to redo our run down, this time with 10 jump squats OYO at the bottom.
  8. Accelerate up the Murderhorn to another 25 LBCs.
  9. Ladder down back to launch, the same way we came, but this time with plank jacks.
  10. With about 5 minutes remaining at launch, YHC stole from yesterday’s Arsenal Q and did a sorta Jack Webb of 4x bear crawls, 1x merkin, 1x shoulder tap, 4x plank jacks. Glad Softie was at both beatdowns to help me remember it. We made it to 16x and 4x.


  • Thursday SOB sites are closed next week for Christmas Eve, converging at Rea Farms for a Taco Stand Q. Told you I leaned on him for lots of stuff! Park at the Improper Pig, 0630 start, 1 hour workout.
  • Stonehenge and Da Vinci are doing some converging over the next couple of weeks too. I don’t remember the details but will update here when I hear back from Soft Pretzel. Or you can check the schedules. Probably best to check the schedules and Slack over the next couple of weeks to make sure you’re not pulling up to empty lots.
    • UPDATE:
      • Stonehenge will converge at DaVinci 12/26 with Taco Stand on Q. Man, that dude is a Q machine.
      • Stonehenge and DaVinci will converge at Rock Zero 1/2.
      • Shameless plug: YHC on Q at DaVinci the following week – 1/9, so come get some.
  • YHC took us out.


  • Another enjoyable Q at The Brave. It’s a really fun Q to take. Maybe I’m crazy but I feel like the 4-mile requirement makes it easier to come up with a good plan.
  • There was an underappreciated moment at the start, of a dog walker not really knowing what to make of the lead singer in black and his backup band in red slapping the ground and jumping in the air at 5:30 in the morning. He moved off the sidewalk and awkwardly waited for us to pass before continuing his way. I can only imagine him going home to explain it to his M.
  • I wasn’t kidding when I said Soft Pretzel can’t be slowed down. The rest of us were able to mostly keep up with him for the first half, but he had to circle back for the us pretty far laddering back to launch. Wild Turkey was probably closest to keeping up with him, but I think that was a stretch too.
  • Wild Turkey dropping that Murderhorn is a reference from Simpsons on us blew my mind. Later Mighty Mite dropped this link on Slack –, and I sadly only just realized that Murderhorn was a play on Matterhorn.
  • Jazz Hands texted me last night that he had broken into some Greek moonshine, or Raki, that we got our hands on last week (don’t ask, long story) and I fully expected him to not make it out but was pleasantly surprised.
  • While typing this up, I learned that Tag-A-Long was out of commission for some positive Covid testing in his household. Hate to hear that man. Hoping it passes quickly with minimal symptoms.
  • The Lord Cooper bit is just a joke, and a sub-par one at that. I know we all have different views on this pandemic, and I understand the need to slow the spread. Please everyone, be safe out there.

‘Til next time!


It’s just ten merkins

10 Brave PAX showed up for 10 merkins, a whole lot of times.

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Run to Legacy Apartments for a warmup. I stole Swift’s active stretching warmup, but it’s been a while since I’ve posted Swift so I had to ask for some help to remember what was what.

  • On toes, 10x straight, 10x inward, 10x outward, sprint it out
  • On heels, the same, sprint it out
  • 20x buttkickers, sprint it out
  • 20x toy soldiers, sprint it out

The Thang

Run to Stonecrest, doing 10x merkins at each intersection. Alternate regular, diamond, wide armed. I wanted to turn at Elm but Soft Pretzel and Sweetwater left the rest of us in the dust here, so we went past Elm and had to turn around. No worries, just got in a few extra merkins.

Run to Murderhorn, continuing 10x merkins at each intersection.

At Murderhorn I took a moment to make sure everyone know what BLIMPS were, and then we did said BLIMPS at each street light on Murderhorn.

  • 5x Burpees at the first light
  • 10x Lunges at the second
  • 15x IW’s at the 3rd
  • Run to the stop sign
  • Turn around and finish the MPS up the ‘horn.

At the top of the Murderhorn, turn in to the circle on the North side. Partner up. Run opposite directions on the circle and every time you see each other do 10x socially distant hand slap merkins (so only regular merkins). Repeato the loop x3.

About 12 minutes left to get back to launch. We take the route through Thornhill. Stop at every intersection for 10x more, you guessed it, merkins.

We make it back to launch with a few minutes for some Mary.

  • Flutter
  • Rosalita
  • American Hammers
  • LBCs



  • I’ve got a lot going on right now in my life. A 3-month-old, with his older 2-year-old and 3-year-old brother really make life busy by themselves. On top of that we all moved into a new home that needed a whole lot of renovations just over a week ago. Throw normal work schedule in there and it’s an overfull plate. I’m still glad to get the DM from Tuck to get me on Q and keep me in check though, glad to be a part of it. Just don’t anyone else try to pull that for a little while!
  • Because of the busy schedule, I went for simple. I honestly produced the wienke as I was drifting off the night before. I planned the BLIMPS being the main event, but somehow the merkins really stole the stage.
  • Thanks everyone for coming out, always enjoyable to see you all in the gloom.

The Hills of Point Carpenter

PAX – Happy Meal, Eat More Chicken, Soft Pretzel, Atlas, FNG Periscope, Brexit

YHC hasn’t been posting much since the birth of 2.2 (third boy) and renovating / moving into a house big enough for this larger family. When YHC does post its pretty much only Thursdays at Arsenal, and the occasional Friday at Brave. It’s always good to see The Arsenal regulars, but what’s this? An unknown vehicle pulls up and it’s an FNG. Later named Periscope, we’re told he found us on the website after a co-worker told him to check us out. Great stuff, let’s make this a fun one! Disclaimer given and we’re off.


Mosey around the school, taking the route for the hilly pre-run. This is called foreshadowing. Take a break on the back side of the school for

  • 10 x SSH
  • 10 x IW
  • 10 x LSS
  • 25 x Moroccan Night Clubs

Continue the hilly pre-run path, just waiting for Atlas to call me out on it. Surprisingly, he either didn’t realize we were going there, or he was busy mumble chattering with the other PAX until we were crossing the road into the neighborhood. Too late! No turning back now, mwahaha!

The Thang

Lately, I’ve found that the simpler the Wienke the better. If I can recap it in a sentence it’s a good one. Here’s this Q’s sentence – “Do triple nickels on the hilly run until time”. Can’t get much simpler than that.

  • First hill – burpees and squats
  • Second hill – bomb jacks and LBCs
  • Third hill – damn, not enough time for a third hill, but still over 15 minutes

Turn around and use a little trick I learned at a Thin Mint Brave Q – sprint up the hills, recover down them. This might have been a little aggressive. I forget how serious these hills are… not your average Murderhorn (pat on my own back for a NoE dig #ThursdayAOs). Everyone managed to make it back to ILES in one piece though. PAX then use the wall in front of the school to monkey over and do five merkins on each side, eight walls and forty merkins by the end of it. We’re nearing time now so one more lap around the parking lot and a few minutes of Mary and plank until time.

COT, Announcements, FNG Naming

  • Virtual marathon in the works to appease all these runners with cancelled events. Personally, I was going to do Ragnar but am perfectly fine to slack off instead. Good on all you PAX who so want to hurt yourself that you’ll organize your own event.
  • Blood Drive 10/17 – sign up
  • Welcome FNG, Periscope!
  • Thanks, Soft Pretzel for taking us out


  • It was hot and muggy. The shirt quickly became a weight vest to make the workout that much harder
  • I must reiterate – those hills are the real deal. 2 triple nickels and sprinting them back was torturous. My body was hating me for the rest of the day.
  • Great work by Happy Meal’s 2.0 Eat More Chicken. He was leading the PAX with his pops and did an excellent job counting some Mary.
  • Soft Pretzel had a Q a couple of months back where he took us out to the hills for some resistance running. If anyone wants to blame someone for the idea, I got it from him.
  • Atlas continues to crush the pre-run. YHC does plan to get back out for that soon, once the move is over and the new baby is sleeping more.
  • Strong work by Periscope for his first gloom workout. He not only hung with the workout, but also the mumblechatter.

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.


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


  • 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.


  • 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.


  • 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? 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


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.


  • 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.


  • 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.


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.


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.


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.


  • 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.


  • 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.


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


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!


  • 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.


  • 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.