Author Archive Dana

It’s all about the abs.

For my first Impromptu Q and the Gremlin (still time to sign up) tomorrow preparing the winke was a challenge with staying away from the buses, do we run under 1 mile or over 3. Arriving into the parking lot Chicken Little was starting a pre-run/dance combo that would make any wedding proud. Then a text from an FNG came through saying “I’m on the way”. 

21 Pax were about to enjoy the 3 minutes of preplanning I had completed.  DCCS given with a couple of minutes to spare and Deadwood grabbed the vest and phone, while others confirmed they were CPR certified.

It’s now 5:30 and we mosey to the front of the middle school. The disclaimer was given with an emphasis on not running in front of a bus.

Warm Up:

  • 20 SSH
  • 20 Merkins
  • 20 Mountain Climbers
  • 20 10 Imperial Walkers (audible due to lack of air)

The Thang: – always pick up the 6


Mosey to the road in front of schools alternating lights

5 Merkins

5 Squats

Mosey to middle lot 8 islands alternating

10 LBC

10 Dry docks

Mosey to circle near football field, partner up while one partner runs around the island and back  

150 Supines

200 LBC

Benches behind Middle school new partners partner runs to end of school past classrooms does a burpee and back

100 Derkins

150 Dips

Moleskin :

We ended with just over 3.3 miles. If you did not notice this was the first Q were I called for burpees. The last exercise will need to be saved for next time due to the time where more burpees and merkins were going to be handed out.

Everyone got a good workout in; the gazelles circled back and supported/motivated the 6 to continue. Breadbowl never stops amazing me, how can this 11 year old come out here day in and day out and continue to give it. Dasher made the Quellin participation 100% greatly passing 2 other hoods participation percentages, but we do not want to rub it in.  To all the Pax I am proud of you.

Welcome FNG Kevin Bo-Berry.

Special thanks to Rudy for taking us out today, 2 Qs and prayer this week you are killing it.

Anouncements:

Gremlin tomorrow UNCC still time to sign up

Deadwood is looking for Pax for the Spartan in Asheville

Lou is hosting Open Door every Sunday 7am @ Five Stones Church  

What No Clown Car?

17 (1 FNG) Men showed up for YHC first Q at Dromedary on this nice brisk morning. They plan was developed last night and the Winke finalized, will the Pax get through it all,will there be enough on the agenda? All these things were rolling through my head as the Pax started to roll in.

Warm-up:

Disclaimer given, and a warm up Mosey to the front of the parking lot as Posse imitated Jingles on the arrival. The Q juice was flowing for the warm up run then the hyperventilating commenced.   

SSH X 20

Merkins X 10

Mountain Climbers X 20

Imperial Walkers X 15 (tried for 20 could not talk any longer)

The Thang:

Started with my version of the 4 corners around the outside of the lower lot:

Lap 1

Corner 1 – 20 Merkins

Corner 2 – 20 Merkins, 20 Squats

Corner 3 – 20 Merkins, 20 Squats, 20 Dry Docks

Corner 4 – 20 Merkins, 20 Squats, 20 Dry Docks, 20 Big Boys

Lap 2

Corner 1 – 20 Squats, 20 Dry Docks, 20 Big Boys

Corner 2 – 20 Dry Docks, 20 Big Boys

Corner 3 – 20 Big Boys

Corner 4 – by this time the leaders caught the 6 we passed corner 4 and headed to the next bundle of fun in front of the Middle School

The pack stayed together and partnered up, one partner ran the middle school parking lot loop while the other completed:

-100 Derkins

-150 Step ups

-200 Dips

Once completed we Moseyed to the front of the school at the globe. Due to time constraints the last 2 exercises were removed and we Moseyed back for COT. With 2 minutes to go we completed a little Planking led by Goodfella.

Moleskin:

I enjoyed leading these fine Men around Marvin Ridge today, and a special welcome to Centerfold (FNG). I think everyone got a good workout in as all the Pax were pushed. I appreciate all the guys coming out and supporting me in this Q. It was a little chilly but not to chilly for a few fellas to wear shorts. Goodfella will be on Q next Wednesday the 26th starting at 6:30am (holiday time).

Closing:
One Star took us out in prayer.

Announcements:

  1. Prayers for Digits FIA in Lexington who lost her life while working out, 36yr old mother of 3.
  2. Pax may want to consider a Road ID (or similar) as we leave our personal info in cars. https://www.roadid.com
  3. Please consider reflective clothing, headlamps, flashing lights while posting.
  4. Huggie Bear, is home bit of a recovery, continued prayers and support are welcomed.

Did I Mention No Burpees?

It’s been a few months since I started with F3 and I am grateful to Transporter for pushing me to attend.  It was all going swimmingly as the 6 until a comment was made that the 6 is temporary housing not a permanent location. Since then I have been pushing myself to become faster, and now is my time to lead a group of PAX. I attempted to not slow the Gazelles down to much while a challenge for the  Clydesdales. After the highly detailed pre-blast from yesterday evening its time to get it done.

 

Warm-up:

As announced yesterday this would be one of the shortest moseys (yes beating B10’s). We completed some SSH, Potato Pickers, Plank Stretch stuff, and Merkins.

 

The Thang:

Due to the short warm-up and everyone chomping at the bit to begin running, we ran around Petsmart, in front of Target, past the soon to be Dunkin Donuts, went around the bank to check the traffic on 84. Then we took a right after Chick-Fil-A and ended up in the back of the Target parking lot.

We then completed 4 corners till everyone completed 4 laps (20 LBC, 10 Merkins, 10 Squats, 20 SSH) did I mention I guaranteed no Burpees?

From there we proceed to the pee palace parking lot (Petsmart) for some team building wall work, Jabs, Air Presses, Donkey Kicks, and Mike Tysons (yes still no Burpees) while the partner moseyed around the lot.

We then attempted to complete an Indian Run to the start, note to self no Gazelles in the front of an Indian Run as it turned into a Jail Break.

From there we had 2 minutes to Mary until the time ran out (Heals to Heaven, Situps, American Hammers

Closing:
Money Ball took us out in prayer.

 

Moleskin:

While it was fun to lead my first Q, I was nervous at the same time. Was I going to push the Gazelles while allowing ample time for the Clydesdales?  Ten minutes in and there was some complaining which I figure is a success. I had a hard time hearing people talk as my ears were beating like a speaker at a Snoop Dog concert. Will I be asked to VQ again, only time will tell?  This workout was not without the Form Police as well calling out the Q on the wall sits.

 

** Special shout out to all that helped me verify all Pax were accounted for after my video did not save.

 

Announcements:

  • Joe Davis Run: Early registration ends tomorrow 10/31, race March 9, 2019. (https://joedavisrun.racesonline.com/)
  • Clyent Dinner: Thursday evening Food Lion parking lot, bring a headlamp. Beers after at Dream Chasers tell a friend, PAX you have not seen in a while.
  • Five Stones bible study: Wednesdays after Chiseled from 6:15 to 7/7:15.
  • When you travel grab the soaps and save for Dancing Bear.

Q School For Beginners

Well the weight is over for Dana’s 1st ed. Backblast. After seven hours coaching a doubleheader baseball game and a softball practice now is the time. Posse and Moneyball were the most energetic teachers. Ready or not hear it comes.

 

Warm Up           

Dr. Moneyball and Dr. Posse started off by saying this is going to take 45min or 60min, and it will be done when it is done. I did not get nervous till Moneyball said this will be a “light workout”, was he saying this as the sun had risen or would it be an easy one? Only time would tell as we started to mosey around the west parking lot. Once we landed back at the start Posse discussed the importance of knowing how to count. We all learned how to count in preschool and kindergarten correct, but when your heart is beating out of your chest while doing 55 SSH (each student counted in cadence 5) is  a different story.  Big 10 would have been rolling to NSYNC or Boyz II Men as he hightailed it out of the parking lot, but we got through it. Next each student picked an exercise, from LBC, Dollys, Protractors, Merkins, and others we counted off while performing these pleasantries.

 

The Thang

  • Moseyed to the front of the middle school while trying to keep the PAX together. We then cut through the wet grass, and after picking partners we took turns running the short loop and completing 50 Dips, then 50 Step Ups.
  • Moseyed to the High school steps while Posse provided ways to get the Gazelles to circle back to the 6 or complete a workout while the 6 arrived for the fun.
  • 2 laps around the path while completing Calf Raises, my legs thank you Jingles.
  • As the fire in my lungs subsided Triple Nickle was mentioned, 5 laps running down to the middle light and complete 5 Burpees then up to the top for 5 Squats. I tried to count but I was more concerned with my heart staying in my chest by this point.
  • Back to the front middle school parking lot for a Starfish which consisted of 4 corners and a “center of the universe”, we completed 5 Low Slow Squats on the points, and 5 Speed Skaters in the center.
  • Then the Shawshank (Jail Break) back to the start for COT.

 

The Moleskin

  • Posse and Moneyball were good teachers and the class was informative and had great words of wisdom for the young grasshoppers
  • Don’t let Moneyballs shoes get wet.
  • Everyone had great questions and realized there was more to VQ than we thought.

Announcements

  • A couple of more Indian Land shirt orders are needed to send to print.
  • Meet at McDonalds for more instruction (due to ball and other responsibilities I was not able to attend)
  • COT can be closed out in other ways than with a prayer, Dr. Posse.

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