Pull up to the AO and many eager 13 PAX waiting on the plan of the day. A few wondering if there would be slosh tubes or sand pipes…not today. The plan was simple (sort of) and based on a workout that Thin Mint Q’d months ago. It killed me then, so with a few modifications, lets move.
The Thang
Head to the start line which is the backside of the 1st building. The first round we will stick together and then release the Dogs (Fraiser / Thin Mint) and the rest will try to keep up.
Stop at each of the outdoor pavilions 4 total and short runs in-between
Dips x25
Incline/ Decline merkins (alternate at each stop) x10
Jump ups / Step ups as the wall got taller x15
Run to the Deck – 10 burpees prior to entering
Run to the bottom floor
LBC’s x25
Run the stairs to the top deck
LBC’s x25
Backward’s run to the end
Bear crawl to the end
Backwards to the end
LBC’s x25 before you go down the stairs
LBC’s 25 at the bottom
Run out of the deck to the access road
At the access road, there are 4 pedestrian walkways and 2 speed bumps
Alternating merkins at each (standard, wide and diamond) x10
***REPTO*** until 06:15 back at launch
Thank you Fire Hazard for taking us out
Ye Old Mole Skinny
So many Pax arrive to this AO by foot or by bike, that YHC did not see everyone come in. However, with an all pro team in attendance, a weak disclaimer was given and off we went.
The Thang
Short warm up run (the long way) to the rock pile at the church. Instructions were to gab a lifting rock, one to be proud of and that would challenge you all morning. I did not rock shame as most everyone followed directions
First exercise was to walk with rock over head back to school lot, if your rock becomes to heavy, then smuggle/chest carry.
Circle up for a brief warm up- in cadence
SSH x 15
Using rock left hand on rock merkins x 10
Imperial Walkers x 15
Right hand on rock merkins x 10
Mountain Climbers x 15
Arm Circles x 15 in each direction
Diamond Merkins on rock x 10 (whoops- failed only did 5)
Mosey to the edge of bus lot, line up abreast for the following series x 3 rounds. Instructions were to do 10-15 maybe more depending on the size of your rock. All OYO
During the rest jog to the ledge for 50 calf raises ( Regular, Toes in, toes out)
Mosey to the baseball concession stand
2 rounds of the following- OYO
Run to playground for either 10 pull ups or break them up 5 and do the other 5 on the way back
Finish the run by heading to the little track and back to the baseball diamond
Repto
Grab rock an walk/mosey back to the rock pile to deliver rock
Run back to the cars
Cross over sit ups / Left leg over right knee- Right leg over left knee x 15 each
Finish with the 5 Diamond merkins that “I” could not do to start
DONE
Announcements: Beer mile is coming up- get on slack ask a friend or Gummy
Thank you to HIPPA for the take out
Ye Old Moleskin
Some people don’t write Blackblasts anymore, but I think that completes your Q duties. This BB is for a workout that doesn’t have an AO, site Q or any real reason to exist, but we keep showing up. However, I am a regular at 2 of these AO’s (Tweet and Meat & Rum Runner).
Today we had 6 burly beasts, however 5 showed up at Calvary at the opposite end of the parking lot. I was hoping it was not a mean prank on the Q, because no one was near me in the lot. Thinking I saw a car at the other end, 0514 I ran over and grabbed the crew who were patiently waiting or just talking smack about the my tardiness.
The Thang
Once High Tide put away his arsenal of manly bells, we made sure everyone had a bag and made our way on a brief warm up lap back to my car.
We circled up and performed the following w/ Sandbag’s:
10 x Curls
10 x Squats
10 x Press
10 x High Pull
5x Burpees
10 x plank pulls (5 per side)
Grab bag and head to the field. Each exercise was performed with 10 or 15 moves per movement. Then run to Hot Box and 10 to 15 on the way back
Grab bag and head to playground
5 pull-ups / merkins
5 pull-ups / wide arm merkins
5 pull-ups / diamond merkins
Several rounds of mary with bag held above your head
20 x Flutter
20 x heels to heaven without heaven
15x chest presses
Before we leave the playground- repeato
5 pull-ups / merkins
5 pull-ups / wide arm merkins
5 pull-ups / diamond merkins
Head back to field, this time to the hill. Perform same exercises, this time up and down the hill
Head back to MY car
6 stations to finish off the workout
Final 4 mins of Mary
DONE
Announcements: Join me for the Savage Race May 18/ Also , I am still trying to find a few more for the GoRuck tough that starts on Friday night/Sat AM before the Savage…it will be fun!
Mole skinny:
Who’s on Q next??
Nothing is new with the good old Tweet and Meet, however things are getting serious when there is a new channel on Slack called, “TweetandMeat”. Either way, I offered to Q to test out some of the gear that my house has acquired. Invite went out on slack (missed the tweet part) and 8 dudes answer the 5:15 buzzer and of we went.
Did I forget to say it was cold….it was!
I created a workout with most of the gear from my garage, but with a few more peices from the Pax prior to the workout, we kept busy for 60 mins. Here is what we did:
9 Stations that we were able to rotate almost 3 x’s. Tabata formate- 45 sec on 20 sec of to switch and catch your breath.
2 intermissions with Ab work during the 1st and second set: Protractor, American Hammer, box cutter and a few more were called
That was all folks
Announcements / COT
If you see Stump Hugger out in the gloom, give the dude some knuckles. First for coming back out after some injury, but today he told me his mother in law was having surgery to help with her heart, Approximately a 6 hr procedure. The family has asked for some thoughts and prayers
Wild Turkey for the take out…well said!
Ye’ Old Moleskin
Large group of merry men were all circled up looking ready to go. Some knew of the general plan, others waited in great anticipation. No FNG’s, just one site FNG, but literally he is a Pro, so a brief (poor) description of the plan and off we went.
The Thang
Another Q, another Scout Run. This time with a jingle ball- 8lb medicine ball to be carried by the Scout. The purpose of the scout was to sprint forward, find a house with holiday decorations, lights or inflatables and then sprint back to the pax and report what they found
Holiday Decorations: Monkey Humpers x10
Lights: Scout names the Merkin (Diamond, wide arm, normal…even CCD called) x 10
Inflatables: Burpees x5 max 10
When we finally got to a home fully decorated by the holiday spirit, we discovered that Santa must have come. He left a full tabata workout with gear.
Each station had 2 exercises per round. The idea was to do a round then move left. We struggled for a few rounds but got the hang of it.
25 sec on / 8 sec rest – Yes, aggressive. But, I wanted to make sure everyone got a turn on the gear
20 total exercises / 18 pax perfect!
At 0600 time for the tabat to end, gather up items and head to the garage to get a 10lb present (block weights, dumbells, KB). Everyone gets a present and we run back to AO. Few stops along the way to wait on the pax, probably 45 total of some kind of marry
Once back at the AO, Monkey humpers x 10 / Merkins x10.
Lastly, Deck the Hall flutters to Debby Ryan’s version. Protractor 45 degrees then when she sings Fa,la,la,la,la,la,la- Flutters. In the musical interlude a little boat/ canoe, then resume flutters
DONE
Announcements:
Ye Old Moleskin:
On a chilly but dry morning, 9 Pax rolled in (1 on 2-wheels) and as the clock hit 0515 and we departed. Apparently, 2 others launched from this AO earlier, but they were gone before I arrived. The plan was simple and recycled from an earlier Q on a parking deck. I modified for this veteran crew that I knew would be in attack mode and running fast to stay warm.
The Thang
We all moseyed to the last deck to the far right of the AO. In anticipation to get kicked out, I thought about the parking deck near the Crane relay. However, after a scouting mission, that deck is much smaller, so we sneaked into this deck and ran to the bottom for instructions.
The plan was to run the flat and the incline. At the top of the incline, stop, back pedal to the start of the incline, perform 15x Monkey Humpers and 5 hand-release merkins. Then run the ramp again, the flat and incline, then repeto. At the top of the deck, run down the stairs to the bottom, then back to the top and perform 30x LBC.
On the descent, the same plan as above, however any incline is now a decline. At the bottom, run up the stairs then back down and 30xLBC and repeto.
Yep, about +50 minutes of that…done.
Thanks to Fire Hazard for the take out!
Announcements:
Christmas Parties- Area 51 and SOB Land time is running out to HC
Ye’ Old Moleskin
With many of the regulars either at races, putting in long training miles or off at Dad camp, I was tapped to see if I wanted to Q Stonehenge. Well, really only after Purell stepped of a curb earlier this week- get better. Either way 12 PAX accepted the offer to follow me in my first ever (Saturday-VQ) in 6 years of being with F3. The weak disclaimer was given and off we went!
Warm ups
No better way than to start off a Sat then at the top of the parking deck, so we fast moseyed in that direction. At the top we did a series of:
6 count burpees
Imperial Walkers
Carolina Bear Crawl (Bear Crawl forward few steps then a dry dock merkin and then back & a dry dock merkin, etc)
SSH
Dive bomb Merkins
Then we ran to the base of ramp & LBC while we wait for the 6
The Thang / Main Event
A little thing named Paula Abdul- 2 forward and 1 back…in this case 2 ramps up, 1 back. Running back should be done running backwards and then complete 10x Monkey humpers before going forward. Once at the top (stairwell) go down to the bottom and then back up the stairs. If in the front, find the 6 and finish with them.
To catch our breath:
LBC
Scissor legs
Left elbow to Right leg/ right elbow to left leg
Then REPTO…Down the stairs/ Back up the stairs- Paula Abdul- 2 ramps forward run, 1 backward run, monkey humpers to the front entrance and sweep the 6.
Introduce Scout Run (similar to Indian Run)- front runner sprints 10sec out then runs back to the group running towards them. Once at the front of the line, the 1st runner takes off. Due to the distance and lack of a map, I stayed in front to avoid the constant “where are we going”. Hope that did not confuse things. Again, I think this is a great way to keep the Pax together.
The Pond
Original plan was 7’s, but running short on time change to: 5,10,15,20 of the following:
5x wide arm merkins, run the hill 5x squats, downhill and 5 diamonds, then run around the pond
10x wide arm, hill, 10x squats, 10 diamonds and run around pond
Here is where it went sideways….
Some of us did 15x wide arms, hill, 15x squats, and 15x merkins. Others thought they did not have enough time before starting this and decided to head back. Guys in the middle of the PAX were confused by some taking off and followed. Others came back to the group. Either way, decision was made we needed to get back, so we aborted the last run and headed back. Kinda a long run, but the shortest route back to based was straight through a few parking lots.
Once at the vine, few Boat / Canoe and done.
Take Out– by Cul-De-Sac, thank you!
Announcements: Pancakes and Beer 10/27- Could not catch who the benefit is for but OMB will provide the beer
The Mole Skin:
Given the cold AM we still had 16 show up this AM. I think some wanted to see my VQ, but I assured the group it was not my first, I just don’t do it that often. That said, the rusty Q gave a rusty disclaimer and off we went.
The Thang (warm up)
Brief warm up around the parking lot to end up were we assembled to start. In this circle is where the Q’s first fail of the day was (more on that), but here is what we did:
10 Diamond Merkins (cadence) then x10 Slow Good Mornings
9 Wide Arm Merkins (cadence) then x10 Slow Alt Lungs
8 Merkins (cadence) then x10 Arm Circles
7 Diamond Merkine (OYO) then x10 Imperial Walker
6 Wide Arm Merkins (OYO) then x10 SSH
5 Merkins (OYO) then x10 Bunny Hop
10x Dive Bomb Merkins
Meat and Potatoes
Run across the street to the Chuch and grab a lifting rock- Short circuit of lifting and running
Round 1 w/ partner
BI’s, Tri’s, Press and Squats x 20 each then each take off in different directions 10x hand slap merkins and back to rocks
Plank once back and then LBCx 20 and Russian twist x20
Round 2 – same lifting and run
Plank then Freddy Mecury x20 and J Low x10
Round 3 – same lifting and running
Plank then Heels to Heaven x20 and Left leg over right/ Right elbow to knee then switch x10 each side
Run to Ball Field x2 rounds
Pull-ups x10
Jump / Step ups x20
Dips x30
Run to start for 2 MOM –LBCx20 and Left leg over right/ Right elbow to knee then switch x10 each side
Moleskin-
Let me address the Q fail at the start…if you go to the beginning of the workout, they were all supposed to be OYO Merkins. Having the Q juice, I felt good and called cadence. However, the lack of boot camps in 2018 had me get back to the script and we went OYO for the last few.
Gummy (being the loudest) and a few others had a lot of questions of the Q…
As a true veteran, I was able to block out most of that, however I believe I improved my inflection as we moved on.
Semi-Gloss can’t count! He clearly left early on the second round of running and when no one else left- always cheating
2017 was a disaster for me getting out in the gloom, 2 major injuries had me out for almost 7mths. On my way to recovery, I am trying to up my running game. Therefore limited Boot camps and my soccer arms. I was very sore after this one, hope your got your monies worth.
As for the title of this workout, the last Q (at Hydra) I never posted the BB. Yep, coming clean. Between the holidays, work and a few other details (electrical problem) , I skipped one of the most important steps. I know a lot of guys don’t read these, but you do owe it as a part of the Q.
Sorry for 1 member of the pax-Slum Dog. I just could not hear you name on my recorder…hope I got it right
Thanks to Marge for assigning my date to Q
Thanks for Pudding for taking us out
Announcements
Smokey Mountain Relay- April 20/21 hit me up for details..need 2 runners
May 3-5th Mens Retreat @ Camp Harrison called Mission Uprising / see Scratch and win for details…