After being strong armed by Banjo into taking a Q at Chiseled I was glad 13 great men showed up at the workout this morning. I must say the Chicken had butterflies as it was his first Q at Chiseled!! But as any good Q does for his first time, he shameless steals ideas from other Q’s . So without anyone knowing he flew into and perched up at Wedding Singers Q last week at chiseled and stolen many ideas– hahah — cannot trust those darn Chickens !!
The Warm Up
Grab your TWO BRICKS that will be with you all morning
15 low slow squats with bricks in hand
15 merkins while planking on bricks
20 Mountain Climbers
Lap around Mount Chiseled with Bricks in hand
Partner up for some gear work !!
5 Stations set up and each station has 3 exercises ( 1min and 15 secs each exercise and rest 15 secs)– we all did 7 stations
Station 1- P 1Sledge Hammer on Big tire/ P2 lunge walk with Bricks/ together 10 hand slap merkins with bricks and 10 squats with bricks.
Station 2- P1 Squat jabs with bricks/ P2 Merkins on bricks as many as possible/ together 10 hand slap merkins with bricks and 10 squats with bricks.
Station 3- P1 curls with dumbbells /P2 Run 40 yards (ish) with bricks and do a burpee and repeat/ together 10 hand slap merkins with bricks and 10 squats with bricks.
Station 4- P1 tricep curls with cinder block/P 2 run 40 yards (ish) with bricks and do a burpee and repeat/together 10 hand slap merkins with bricks and 10 squats with bricks.
Station 5- P1 sandbag burpees/ P2 run 40 yards (ish) with bricks and do a burpee and repeat/ together 10 hand slap merkins with bricks and 10 squats with bricks.
After the station work we had 4 minutes left– Time for the Merkin Bear Crawl Ladder with BRICKS!! YEEHAWW
The PAX breaks into groups of 3-4 members and line up in a plank line front to back while planking on their bricks. The Pax Member in the back bear crawls on his bricks to the front of the line and the whole PAX in the group does a merkin together– Continue this until all PAX complete three Brick Bear Crawls ( ugh)..
As always in was a great pleasure leading a group of men like this and I appreciate Banjo asking me to step up. The PAX worked hard today as usual and everyone pushed themselves.
Just a little side note I almost got us kicked out of chiseled today– While getting out of the chicken truck to load the gear I notice my truck was still moving. So apparently I was so excited to get gear loaded up I forgot to put truck in park.. I had to run and jump back in the truck and slam on the brake ( came about 5-6 ft ) from running head-on into the transformer.. That would have been a great story but most like would have got us kicked out.. whewww. Now that would have been ironic though, getting kicked out of a site for blowing up a transformer and one of the site Qs is Fusebox?? hummm
3rd F opportunity Five stones 7am Sunday- (Philippian’s 1) does not matter where you are in your faith walk– come out..
Watch Tower is moving to New Town starting June 4th.
Gerber has Q tomorrow at Floater and it is birthday tomorrow. Good Luck!!
6 great men showed up at the workout this morning at Conviction. The group was small but they all pushed themselves in a a fast pace mix bags of tricks the Chicken had up his Feathers.
The Warm Up
2 laps around island to make sure no man was left behind
15 low slow squats
20 imperial walkers
20 Mountain Climbers — and we are off…..
Small run around parking lot to long road coming into school
Run towards island at every other light pole do 3 burpees ( 10 poles)
Run back to start and alternate sprinting and relax run ( do this twice)
Mosey to front of school for some bear crawls ( love me some bear crawls)
bear crawl from gate to stop sign – 3 merkins, bear crawl from stop sign to light pole- 3 merkins, bear crawl from light pole to light pole – 3 merkins. ugh….
Mosey to Play ground area or otherwise called Chucky’s playground by Tubberware for some partner work-
partner up and one partner lunge walks while other partner runs around track, when he catches his partner 3 hand slap merkins then continue- each partner does two laps.
Mosey to covered area near buses and get in groups of 3 for the bear crawl/ merkin/ plank ladder– all partners are in plank position in a line from front to back all team members do a merkin then guy in back bear crawls to front then team will complete another merkin- all guys need to bear crawl 3 times.
Mosey around buses then get in group to complete merkin/air presses- jack Webb style- 1 merkin/ 4 air presses – got to 10 merkins and 40 air presses.. NICE WORK..
Mosey to front of school for one last press before time is out
Wall squats/Squat/Jabs- Jack Webb style– wall squat to full squats 1 squat/4 jabs- got to 10 full squats and 40 jabs– just in time.
The lunges around the track and the burpee ladder pretty much ruined my day but I am proud to have led such a great group of guys this morning. Few learnings from todays workout-
Tupperware- has only one speed and does not fully understand how to run slowly
Rubbermaid- should always be counted on to pick up the Q when he is out of breathe and cannot count anymore – thank you
Hermie- although has missed a few workouts still has it and pushed himself today- great job man
Bonhoeffer- 3rd time working out with this man and he always impresses- dude killed the lunge walk
Woody- 1st time working out with him and hope not the last, he pushed through and he is no stranger to killing the bear crawls unlike me.. hate them..
Do not sue me , the school or anyone else– go at your own pace and do not get hurt…
The Warm Up
Mosey around Lot so one PAX could pick up phone to carry during workout ( Posse would be proud of us)
20- imperial walkers
20- low slow squats
20 – Potato Pickers
20- Mountain Climbers
Run to in front of middle school and partner up
Great morning for the PAX. All Pax members pushed themselves and others hard and we ended a great way to be taken out by the one and only Fusebox ( excellent words today young lad). I appreciate the opportunity to lead this fine group of men today
The Warm Up:
Mosey down main school road and play Chicken with buses leaving and enter front of Middle School from the bus lot area.
15 SSH- cadence
15-Imperial Walkers- cadence
15- Merkins on my Down-
I appreciate Moneyball and Posse taking the time to School us Pups on leading the PAX in the future as the Q, it definitely helped. Although today was wet and my feathers got a little ruffled early on when I forgot my third warm up exercise the PAX took it in stride and just carried on by jumping on the ground into merkins.
I was shocked there was no mention of BONEFROG since the day is fast approaching.
The PAX did seem more quite than usual today- was it the rain? was it recovery from the weekend? according to Fuse Box it could be cause the Q was good and everyone was busy. According to Zen people needed to focus on counting to 15. It was a pleasure leading this group of fine men today and everyone being patient with my first
Thanks to Foundation for twisting my arm last week and saying I needed to Q today and pop my cherry. I must say I was a bit nervous over the past few days knowing the big day was coming and the questions that would come afterwards of being a VQ……..wonder if they will like me like ? will they accept me ? will they ask me out again? how do I compare to the others they have had in the past?
I guess only time will tell and it was a huge relief getting this behind me..
Dancing Bear still collecting toiletries for Shelters– maybe be in need of other things as well, stay tuned
Clyent Dinner workout- Food Lion parking lot in Waxhaw 6:30 pm and beers to follow at Dream Chaser or Queens South.
5K coming in Braircrest to raise money for swim team/lesson in March