Author Archive Brutus

Creature Comforts

A few weeks back I was asked about being Q for today’s Flash. Once I saw that date, I knew this was the day after my first Spartan Race. Probably shouldn’t except, that would be stupid. Wait, isn’t all this a little stupid? I told Chicken Little that I would love to get out of my comfort zone. Stop being such a create of habit. Let’s get Stupid!

Cars kept rolling in until there was a total of 29 PAX doing Ignition or Flash. Glad I was up all morning worrying about my Weinke. Can’t let this group down.

Let’s get this DiCCs in and get started!

THE THANG

Circle up! Yep, Circle up

  • SSHs x 20 IC
  • Imp Walker x 15 IC

Count off. 1, 2, 1, 2…

Mosey down that standard path in 2 lines to start the fun.

Short little Mosey before we begin the Jack Web (crowd favorite)

  • Merkins and Air Presses

Get back into our 2 lines for an Indian Mosey to the Foot Ball Field.

Not sure what we call this, T Pain or Triple Nickel, but it was fun.

  • Cone 1 – 20 single count Ab exercises of your choice (LBC, Flutter, Heels to Heaven..)
  • Cone 2 – 10 Merkins
  • Cone 3 – 20 single count Ab exercises of your choice (LBC, Flutter, Heels to Heaven..)
  • Cone 2 again – 10 Merkins
  • Cone 4 – 20 single count Ab exercises of your choice (LBC, Flutter, Heels to Heaven..)
  • Cone 2 again!! – 10 Merkins
  • Back to Cone 1 to start a new round

3 Rounds in Total – Some guys started some American Hammers until the 6 came in. Thanks for that.

Get back into our 2 lines for an Indian Mosey to where we did the Jack Web.

  • Squats and Jabs this time (after all those Merkins, new crowd favorite)

Time to Mosey back, but let’s hit each light pole for a little something more.

  • 1st pole – 10 Speed Skaters
  • 2nd pole – 5 Burpees
  • 3rd pole – 10 Speed Skaters
  • 4th pole – 5 Burpees
  • You get the idea

Let’s Circle up now and do a few more exercises, since we’ve been having so much trouble with Counterama.

  • Low Slow Squat, Moroccan Night Club, American Hammers, and 5 more Merkins. (lost a lot of friends on that one) Mad Dog Threw in 20 more Heels to Heaven to get us to time.

MOLESKIN

This morning was a great time. I really wanted to get out of my comfort zone, and I hope I helped a few others accomplish that as well. Just when I thought the fun was about to end, we needed to meet and name our newest FNG. He did not disappoint. He came out the gates confident and fun. He was brought by Catfish and they are connected by some Deep South Family Marriage. Since Catfish brought him in, Mad Dog came with the name Noodler for Jeff Edwards. Jeff was so inspiring with his faith during his personal intro, he needed to be the one to take us out. Nailed It! Great Job Noodler.

When you have time, talk with Noodler. You can tell right away that he has a lot of great stories to share. Police Officer, Teacher, Football Coach. He’ll fit in great here.

150 Merkins today for those interested. Frack would have loved it.

ANNOUNCEMENTS:

  • This Thursday October 10th, Dana will be heading over to Christ Closet at 5:30. Please join him and bring M and 2.0. Everyone is welcome to join in.
  • SFN is looking for some volunteers this weekend. Get with Rubbermaid for details.
  • Spartan is coming to our town April 4th-5th. No reason we can’t get a bunch of us messing around with this one. I’ve seen it, I’ve done it. There is not a single F3 Waxhaw member that couldn’t do this and have fun. Think

The Big Leagues!

You put the time and work in, you watch the experienced Q’s and then it happens. You get the call! “Hey kid, you ready Q?” I bet Fuse Box never expected me to be as enthusiastic in my acceptance of the opportunity. I’ve been fired up for today’s Chiseled Q since that moment and appreciate all that came out loosen the V off this VQ. (very gentle)

You always have everything planned out in your head, but it is a little different when you’re thinking about next exercises and counting kinda counting. You know what you should say and you know when you should say it, but then you just miss it. Thank you to Dough Boy for the reminder. Everyone would have known when to stop if they were in my head, but that is not an ideal place for anyone.

DiCCS given. DJ Fuse Box starts the Party. Let’s begin….

Warmup

  • 40 x SSH IC
  • 15 x Imperial Walker IC
  • 20 x American Hammers IC
  • Jog down to the end of the lot and Back
  • Get a partner and find a station

The Thang: 14 Stations

  • Big Boy Sit Ups – 10
  • Bobby Hurley’s – 10
  • Derkin’s – 15 (ouch)
  • Dips – 20
  • Flutters – 20 IC with partner
    • Reduced to 10 after 1st round (Bottle Neck Started)
  • Curls – 20
  • Shoulder Press – 20
  • LBC’s – 20 IC with partner
    • Reduced to 10 after 1st round (Bottle Neck Started)
  • Merkin’s – 15
  • Over Head Tri- Extensions – 20
  • Hammer Curls – 20
  • American Hammers – 20 IC with partner
    • Reduced to 10 after 1st round (Bottle Neck Started)
  • Reverse Fly’s – 20
    • Man Makers – 10 (everyone’s favorite)

Circle up for some Low Slow Squats – 15

The plan always was to get thru the cycle 3 times, but the program quickly turned into an AMRAP to keep things simple. Other Q’s in the past have successfully used running as a timer. I think I will have to revisit that technique for future Q’s.

Thanks again to the 15 PAX that came out and made my 1st Q such a great time. I hope you all felt the love I was trying to share.

Announcements:

F3 Dads Saturday at Dogwood Park – 9:00 am

September 14 prostate run with Need for Speed