Author Archive Brexit

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