7 high impact leaders and leaders in training skipped the fartsack, got up early on a Saturday, and posted at a pre-site-q-school-workout. No one (except maybe Posse) knew what to expect. 30 seconds to go and Posse drops a “Oh no, the QIC didn’t show!” scenario on us. Centerfold, The Knish, and Old MacDonald get assigned the 3 way Site Q responsibility of picking up the Q. 15 minutes each. Chastain in charge of backblast. Fusebox in charge of timing. Centerfold, you’re up!
Q1 – Centerfold: Long mosey from the parking lot around to the back of the school. We’re all beginning to think Centerfold’s entire improvised weinke is going to be to run laps around the school but finally we get to some picnic tables and circle up for some warm up.
Mosey back to the front of the school for some bench work:
Centerfold, your 15 minutes of fame are over. Next up, The Knish!
Q2 – The Knish: Back to the starting lot and down the back driveway. Alternate light poles with 10 Merkins and 20 Squats until the end of the driveway. Up to the top roundabout for 20 LBCs, down to the bottom for 20 Heels to Heaven, then repeato. Typed out that doesn’t sound like 15 minutes, but it sure felt longer in action.
Q3 – Old MacDonald: Last but never least, Old MacDonald finished off the last Q section with a quick jog to an out building where we found some wall and did some O-Line drills: Hands on the wall, knees bent, press hard for 30 seconds. Next up, repeato, this time chop your feet and keep on your toes. Once more and done. Sounds easy, but it ain’t. Pretty sure we were close to knocking down the building so we called that one. Next up, a Lunge walk (or a Bear Crawl, which YHC will take any day) to the football field. Once there, we decided to get wet with liquids not of our own making by rolling around in the dew-soaked grass. YHC can’t remember what this one was called but fortunately was able to capture it on video for posterity:
Too late to ask if anyone is allergic to grass. Nothing to do but run it off. Heading back to the starting parking lot by alternating light poles with running and then a karaoke. Finish up with some PAX called exercises, including Burpees, Dying Cockroaches, and some other things that escape the mind…
Moleskin: An out of the ordinary workout with out of the ordinary PAX. It was awesome seeing how easily all three guys quickly adapted to being thrown into the fire and gave us a great Saturday morning workout. Anyone would have thought those weinkes were planned in advance.
Announcement: F3 Dads started this morning at Dogwood Park in Wesley Chapel @ 0900. Boys and girls ages 3 and up are welcome. Bring a squirt gun if you have it. Talk to Fusebox or Gerber if you’re willing to step up and help. They need some future Qs.
YHC took us out in prayer then we headed to McDonald’s for some 2nd F and Site Q School. Much thanks to Posse for all his effort in organizing, documenting, and leading the training. It was much needed for myself and others too, I’m sure.
YHC is working an alternate schedule this week so when Woody sent up the signal flare asking for someone to Q it had “Chastain” written all over it. And as I thought about my weinke (doesn’t everyone?) and considered the balmy weather we’ve been experiencing, I was reminded of my daughter singing “Feliz Navidad” repeatedly while we walked around the Waxhaw 4th of July parade. That got me thinking (uh-oh), “who couldn’t use a little Christmas in July?”
We took a quick mosey from the front parking lot towards the bus lot in the back of the school. On the way we did some SSHs (15 IC), Potato Pickers (10 IC), and finished the warm up behind the buses with some Imperial Walkers (15 IC).
Stashed in the gloomy shadows of a small trailer, YHC had hidden a small whiteboard with 12 simple exercises entitled “The 12 Days of Christmas in July”. They were as follows:
Now if you know the song (and who doesn’t) then you know you do the numbers in order but you always count down and do the previous numbers as well. Well this set of exercises is no different. So when we did FIVE DIAMOND MERKINS!! (sung at a loud volume for full effect) it was then followed by 4 Jump Squats, 3 LBCs, 2 Turkish Get Ups, and “A lap around the buses for me!” YHC apologizes for forcing others to listen to him sing…
For those of you that struggle in the math department (or are just lazy) that equals out to:
We wrapped up the morning with a slow mosey back to the front lot and a bit of Mary, including the Dolly, Freddy Mercuries, the Protractor, and
(sorry Woody) one more I can’t remember Back Scratchers.
This was a fun workout. Shepherd and I noticed it was a little more humid than we’re used to for Christmas. It certainly kicked my butt but it was good working out with a few guys outside of my normal AOs. Well, different name but same basic location as Outland…
YHC started typing this BB this morning but never got around to publishing it…better late than never!
4 men turned into 7 men and got a little dirty, got a little sweaty, and showed some rocks who was boss at the Valley of the Sun.
3 minutes til and a couple pre-runners are finishing up a 5-miler (allegedly). We whip out the DiCCS as 2 more cars pull into the parking lot. Better late than never! Let’s mosey
Little did the PAX know that Outland had transformed into a gear workout. *cue evil laugh*
5 PAX toured the campus of the Valley of the Sun and got in a little exercise too
Quick jog around the middle school parking lot to the top of the bus lot.
The observant reader may have noticed a few asterisks in the above. YHC will explain:
* – What the Q said: “Shift to the rock on your right”. What was heard by the PAX: Something like “Shift the rock to your right while simultaneously picking a completely different place than you were previously standing then stare at the Q like HE’s the crazy one”
** – The Wall might be a programmer IRL and does zero based counting, so the PAX got a welcomed extra second to breathe
*** – The QIC (AKA YHC) failed to specify what language for the second 10 count so the FNG did our 10 count in English, Spanish, and Japanese. At least for the first few numbers…Note to self: Be more specific with these jokers
This morning was perfect weather for F3. Starting out at 47 degrees and winding up around 51 by the wrap up. The sun was up in the Valley of the Sun and 5 brave men sweated it out and got in some good fellowship along the way.
YHC brought out the FNG Jerrod, now known as Scooter. He may not be feeling that way right now, but he crushed it and he’ll be back.
Bonhoeffer is a great leader in all 3 of the Fs. Much appreciation for his dedication to Outland
Arsenal and The Wall really pushed it today and even caught Arsenal sprinting to finish up both the rock exercises and the Beast. Overachiever…
Looking for some guys to step up and lead a Q or two at Outland. Bonhoeffer, Smokey, and YHC have been cycling more frequently than others. I’m more than happy to co-Q with you if it’s your first time or help you build it out if you’re looking for ideas. Reach out to me, Chastain, on Facebook, Twitter, GroupMe or at Outland if you wanna sign up. Or even easier, go here: https://www.signupgenius.com/go/8050c4ba5a829a5f49-qforf3
Started off the morning with a little substi-Q action. Woody had to go down range so YHC decided to throw a few bad ideas together and subject the PAX to it. We had a little mini convergence with the Monroe troops because “allegedly” there was a 5k some others were helping out with. So with a PAX of 6 we headed into the not-so-gloomy gloom and proceeded with some Bad Ideas™.
Mosey around the sidewalk next to Wesley Chapel Rd throwing in a few SSHs, Imperial Walkers, and Goofballs (standing Mountain Climbers) along the way. Right back where we started and finish out our warm up with some plank stretching and 10 burpees OYO.
Mosey to the cafeteria seating and find a bench. 20 step-ups (total), 20 dips, 20 supine pull-ups on the handrail then take a lap around the parking lot. Reapeato. Then repeato. Cheers all around from the PAX to their beloved Q. Definitely a crowd favorite. </sarcasm> Finish up with a little wall action, some air presses, and some calf raises on the sidewalk then a quick mosey to the hill. Folks, the Bad Ideas™ were just beginning.
Partner exercises next: Partner 1 does Merkins at the bottom while Partner 2 runs the hill and does 5 Bobby Hurleys at the top. Back down to the bottom and switch places. Once the team hits 100 Merkins then plank until all are finished. Repeato but Merkins -> LBCs and Bobby Hurleys -> Low (and slow) Squats. Up the number to 150 then plank until all are finished. Repeato! This time (against YHC’s better judgment) suggestions were solicited and round 3 became 100 lunges at the bottom with 5 Monkey Humpers at the top. Thanks to Smokey, the residents of Indian Trail were
subjected treated to the following:
Following that Bad Idea™ a 10 count-down was requested. Thanks (again) to Smokey and his super-fast count-UP, a 3 burpee penalty was decreed and all PAX were thoroughly remorseful and chastised.
Pushing on with a cheese weave, all PAX wound up in circle for a Bad Idea™ AMRAP. For those readers unfamiliar with the AMRAP, it means As Many Reps As Possible. The mumblechatter picked up pretty mightily at this point. With a fancy-schmancy app that YHC downloaded last night calling the shots, one minute each of the following exercises were called: Plankjacks, Jump Squats, and Burpees. It is entirely possible that YHC set the interval timer to 1:20 each instead of 1:00, but the PAX (mostly) pushed through. The goal was 5 rounds of AMRAPs, but an audible was clearly needed and we stopped at 2 rounds instead.
It didn’t get any better though, because the next Bad Idea™ called for an Outland classic with some rock lifting. Each PAX grabbed a hefty boulder and proceeded to grind out 10 curls, 10 chest presses, and 10 tricep extensions followed by a quick run to the end of the parking lot and back. This time it was YHC that was penalized, this time for poor Q form for failing to properly signal the appropriate verbiage and beginning of each of the exercises. Burpees all around. Another round of rock lifting and then a jailbreak to the starting parking lot for some cooldown Mary.
As always, a great group of men showed up, worked hard, burned a lot of calories, and fellowshipped with their brothers.
I was glad to see Shepherd and The Wall join us for the mini-convergence since several of the Monroe PAX were supporting the 5K run. It would have been easy to stay in the fartsack but all were better for their participation.
That’s all I’ve got. Apologies if you’re still reading at this point. Just for funsies:
3/29/2014 was the first time I posted at F3 back at Ascent in Area 51. I wanted to celebrate my 5th year anniversary by Qing in NC and SC to honor all those who have led me throughout my journey.
Saturday the 23rd I made it to Outland in Union County and did my best to lead the brothers as best I could.
We did a little warmup thang and then headed over to the tennis courts.
12 Days of Christmas in March? Yep.
So this workout is simple and easy to Q, but not easy to participate in. Just like the song, you repeat every number every time you go up the chain. Here’s our 12 days:
1- Run (1 lap if you’re a clydesdale, 2 if you’re speedy)
2- Turkish getups
3- Jump squats
5- Diamond Merkins
6- Imperial Walkers
8- Slow flutters
9- Low slow squats
10- Lunges (each leg)
After Round 1 we caught our breath and went for Round 2. Sadly we only made to about 9 again. I know you were all disappointed.
We did a little stretching and a little Mary and we were out of there.
Thanks for the chance to lead. Good to see some familiar faces and some I didn’t know until then.
Good coffeteria was had afterwards meeting up with Monroe.
Please lift up Rick from Mint Hill in your prayers who has cancer.
“The nicest thing about the rain is that it always stops. Eventually.”Eeyore
Eventually maybe, but not today. Regardless, 5
suckers brave men rolled out of the fartsack and frolicked in the puddles at Outland. YHC had prepared a workout for slightly dryer conditions, but out of spite or perhaps pure laziness wasn’t willing to modify it too much.
The mumble chatter was strong from the start as we took a long mosey around the starting parking lot. Disclaimers were given and the dread set in as we realized how deep the waters were. Circle up and stretch those muscles:
It was an honor leading these fine gentlemen through the cold and wet in the Valley formerly of the Sun. I’m sure in the not too distant future the AO will live up to it’s namesake, it’ll be hot and muggy, and we’ll be wishing it was cold and rainy again. For now, though, these guys were awesome and trudged through it with no (minimal) grumbling.
4 brave men posted at Valle del Sol to see what YHC had planned for a last minute substi-VQ. Fortunately, we all survived.
WU: Long mosey around the starting parking lot to get the juices flowing. Circle up back at the start. Random number (not divisible by 5) of SSH, Potato Pickers, Low Slow Squats, Merkins, and a wee bit o’ calf stretching.
Mosey to the bus shelter for the Thang:
Moleskin: The Good Hoeffer found foam dice at the $$ store, added some exercises to each side, and was kind enough to bring them out to Outland today. We took turns tossing them after each mosey to add to the workout. Extra grumbling was had by all.
YHC heard that Bonhoeffer loved running so I was sure to include 2.97 miles of it today. YHC also heard today that Bonhoeffer wanted to slash the tires of whoever said he loved running…
If anyone knows where to find a good breakfast-scented cologne, then I can tell you what to get Double E for his birthday. Something sure smelled good out there today but it wasn’t us.
Shepherd was the only one today that got the Respect, and he deserved it as I think he did the least grumbling.
A big thanks to these excellent pax for showing up and offering good words of encouragement for my virgin Q. I hope they enjoyed it as much as I did.