Author Archive Cooter

You think they might be getting bread and milk?

Even though there were colder temps last Saturday, there had been a good showing of 14 pax, so there was a strong expectation of a good turn out today.  I arrived at 6:50 giddy with excitement that I was about to have the opportunity to inflict pain upon my F3 brothers in order to make us all better men. It was a comfortable 41 degrees, overcast but dry; rain didn’t start until later in the morning. Perfect for working out once you get moving. Costanza rolls in at 6:57.

In wonderment we asked each other, “Where’s everyone else? They must be getting bread and milk for the impending snowmageddon.” So the watch tolls 7:00am and we must begin promptly with or without any additional pax. So here’s the Thang:

20x incadence; SSH, IW, HB,  MC, Peter Parker, Parker Peter.

Mosey onto short track; Bear Crawl backwards, BC forward, Lunge forward, Lunge backward.

To the benches by faculty parking: 10x Step-up squats, Dips, Derkins, Inclines.

Quick pace to back playground for 5x slow release pull-ups.

Onto benches by bus parking lot for more bench work.

Run to Old Providence Neighborhood. Each light pole start with 10x merkins decreasing by 2 each pole.

Hill work; 2x Heels to Heaven at bottom increasing by 2. Top of hill 10x Burpees decreasing by 2 each round.

Run back out the neighborhood; each pole 10x Monkey Humpers.

Bench work.

Slow release Pull-Ups.

Bench work.

15x Calf raises; Out, Straight, In.

Thanks Costanza for giving me the opportunity to Q. Enjoyed the F2 along with F1. Hope everyone has plenty of bread and milk for Snowmageddon.

Hoover has Q next week, should be a good one! Costanza needs Q’s for 12/22 and 12/29. If your looking for an opportunity to improve your Q’ing skills and make your F3 brothers better, then please contact him at

Preblast: Ascent December 8, 2018

Old Cooter is up for Q tomorrow at Ascent. (Prayers and blessings to Young Cooter.) By rain or by sweet be prepared to be wet! Don’t worry about the cold. I’ll keep us moving so it should be HOT!

Fall has arrived at Ascent

Has the hot weather from summer finally disappeared? Arrived at the AO 6:50 at a cool 55 degrees and Snoopy was already there, that’s some kind of dedication! Or maybe he’s an insomniac? Stretched while waiting for the other PAX to pull themselves out of their fartsacks but it must have been to cold for them? Or maybe their power is still off from Hurricane Michael and they can’t get their alarm clocks working? As all dedicated Qs do started on time with the disclaimer and dived into the warm ups.

10 each SSH, IW, Hill Billies, Mt Climbers, Peter Parker, Parker Peters them moseyed from parking lot to track and proceeded with Bear Crawl, Crab Walk, Backward Lunge then Forward Lunge.

Onto the thang: proceeded from track to nearby benches for 10 each of stepup/squats, dips, derkins and incline merkins. Run to back playground for 5 slow 5 count pull ups. From there to benches right of the school for more bench work. Ran to Old Providence Neighborhood stopping at each light pole starting with 10 merkins down by 2 at each pole. Hill work 10 burpees bottom of hill decrease by 2 each lap and 2 LBCs top of hill increasing by 2. Out of neighborhood stopping at each pole 10>2 squats. Bench work right of school run to do more bench work left of school. Find a nice clean curb for calf raises 10 each in, straight, out then 10 Mike Tysons repeat calf raises to MT. A little Mary with Oblique Crunches, Dollies, Rosalitas and Flutters. Phone showed we went about 2.5 miles.

Weather was perfect for an intense beat down, so all of you that thought it was to cold you were wrong. Anybody who couldn’t get your alarm clock working because the power was out, buy a clock that uses batteries.

Great 2nd F with you Snoopy while doing the 1st F.



Where’s Gullah?

It was a wet gloomy morning and the Substi Q thought no one would show. With a lack faith, a prayer was sent up requesting the rain would stop long enough for a serious workout and that pax would show for a beatdown. Sure enough, the rain stopped and within a few minutes til 7 am three pax showed stumbling out of their clown car. With great exclamation, all were welcomed as I stepped from my truck. Moon River responded with a “Where’s Gullah, isn’t he the Q ?” Me; “He’s out of town.” MR; “You sure?” Me; “Yeah, because I begged him to let me be Q!” MR; “Need us to unload the kettlebells?” Me; “No KBs needed I brought my own toys.”… Shock and dismay among the pax, NO GULLAH AND NO KBs!!!

From that correspondence, YHC went into the disclaimer and proceeded with the beatdown.

SSH x 20, IW x 20, Hillbillies x 20.

2 laps around short track. Mad showed up as first lap was started. He made up for it by going back and forth to his car a couple of times.

Run backward 1/2 track. Lunge 1/2 track. Side to side facing in 1/2 track. Side to side facing out 1/2 track.

Find a dry spot under the covered walkway. LBC x 10, Right Oblique Crunch x 10, flapjack to Left x 10, HTH x 10.

Mosie to benches at left side of school. Step ups with low squats x 10, dips x 10, incline merkins x 10, derkins x 10.

Run ayg to benches right of school. Repeato on bench work.

Dryspot under covered walkway. LBC x 10, Right Oblique Crunch x 10, flapjack to Left x 10, HTH x 10.

Metal plates lined across parking lot each pax chooses a plate either 45, 35 or 25 lbs and push plate across parking lot x 3. After each crossing run a lap around the parking lot.

Dryspot under covered walkway. LBC x 10, Right Oblique Crunch x 10, flapjack to Left x 10, HTH x 10.

Peoples chair 35 lb KB passed from left to right then back again x 10. PAX do arm raises while waiting for KB.

LBC x 10, Right Oblique Crunch x 10, flapjack to Left x 10, HTH x 10.

Peoples chair 20 lb KB overhead x 10. PAX do arm raises while waiting for KB.

Return to metal plates push across lot x 3. Run lap around lot after each crossing.

Bench work. Run back to benches to left side of school and repeato.

Dryspot under covered walkway. LBC x 10, Right Oblique Crunch x 10, flapjack to Left x 10, HTH x 10.

Time to kill so do Mary’s pax choice.

COT. Announcements, Mad gave promo for Fishing Hole on Thursday mornings since we were all 45 or older. Prayer service 4/19 for Jennings and Palmer (Bout Time) family 7:30pm at RTS chapel 2101 Carmel Rd. YHC took us out by requesting forgiveness for not being Gullah and the lack of KB work. Also asked forgiveness on the lack of faith that rain would stop and pax would show.

Thanks Gullah for letting me Q today! Everybody worked hard and even though the rain stopped we were still soaked with sweat.



YHC, Cooter will be the Q at Ascent this Saturday. The weatherman is calling for rain but that don’t matter. Either by rain or by sweat its going to be a soaken good time.