Banjo asked me if I want to split the Q and of course, I said yes. Anyone who hasn’t had the opportunity to Q at one of the 4 workouts at Cuthbertson should get on the list, its a great campus.
Run to towards Transporters shed – Butt kicks and Russian kicks on the way. Continue to the traffic circle near the stadium.
Normal warmup exercises.
Three-Way: Run from the traffic circle to school back to traffic circle then down to the cul da sac beside the stadium.
At the school – 20 step-ups
Traffic circle – 10 merkins shredders
The cul da sac – 10 burpees
Each time you run through the traffic circle do the 10 merkin shredders.
Mosey around the stadium to the bottom of the long hill. Triple Nickel and stop at the top of the hill past the island. Out and back is 1 – repeat x 5
5 MT’s at the top
5 squats at the bottom
Moesy to the light poles along the front of the school. Run two lights down, do two burpees. Run one light back, 10 monkey humpers. We made it to the last light pole and had time to cut one lap around the front on the middle school.
Thanks, Banjo for splitting the Q and as always thanks to the Pax for following my lead. We ran a lot for an Impromptu workout, I think about 3.7m It was a solid workout.
Open door Sunday @ 7:00 at Five Stones
18 pax joined me for a tour around Marvin Ridge with a few puddles along the way.
I didn’t have a super elaborate Q planned this morning but I think it still turned out well. One pax ranks it up there with the worst Q he’s attended. The jury is still out. Either way, Saturday you will witness a masterpiece!! Gladiator will be held at Cuthbertson Middle @ 6:29, same parking location as Ignition/Swarm…..wait, some of you will not post at either of those, does Flash or Impromptu ring a bell??? Park there.
The first rule of Gladiator is that you don’t talk about Gladiator..shhhhhhhh.
5:30, Lets Mosey! We ran around the back of the school to the big globe and circled up…
SSH x 15 IC
Merkins x 15 IC
Calf Stretch flapjack
MC x 15 IC
PJ x 15 IC
We ran suicides along the front of the school to each light and back… 5 merkins down and 5 drydocks back. I didn’t realize that would so quickly, but it did. Stop at the end of the school and recover. Mosey around the school again and hold at the first parking lot as you exit the concrete path.
Hair burners (We had way too many people for this, I should have audibled)
Alternate pushing the plate back and forth while you wait on it to arrive. Squats while you wait… That sucked, so while you wait….this typing….is about…..how smooth this portion…of … the Q…….went. Recover.
Same groups. Overhead weight carries while walking/running fast walk w/ a burpee at the back. This would have worked great on a 4 lanes road but we were on a 6-8′ wide path. I was over it.
Stop at the parking lot. Captain Therkin. You guys should have abs of steel by now. 2.5 minutes remained so ran the parking lot down and back with burpees in the middle both ways. Back to COT.
Good work today guys and thanks for letting me lead. I’ll see you all Saturday at Gladiator.
Christ Closet Give away Saturday – See Dana for details
Connect with Posse (Brian Stephenson)
5 Pax joined me for a plethora of webs! I like Qing The Arsenal and love the campus at Indian Land, many options! 5:30 hit and we mosey and as we are running away a few pax pull up. My opening mile was quickly audibled to wait on the tardy Pax.
SSH x 10 IC
Merkins x 10 IC
MC x 10 IC
Lets Mosey! Mosey to the big parking lot near the high school for Captain Therkin w/4 merkins. The Indian Land guys need more ab work, Pax struggled to get through this. Let’s mosey!
Run towards high school and circle up for Lt. Dan. Shake N Bake knew how bad this was gonna suck but the other Pax didn’t until we hit 5/20…They quickly realized that their a&%## would be pretty sore in the days to come.
Mosey back to the big parking lot for Doc Web… 1 Dry Dock / 4 Bear Crawls stop at 10/40. The first time I experienced this exercise was with Doughboy at Watchtower and I couldn’t get through even half of it, now I can call the whole routine out and do it! Embrace the suck! (insert joke). mosey back for COT.
Great work guys and thanks to Happy Meal for reaching out and letting me Q.
12 pAx managed to keep the alcohol intake to a minimum during the Superbowl and joined me for some fun this morning. 5:00 I dropped off plates that we all thought were going to be stolen as we ran by…more on that later.
DiCCCS given, let’s mosey
Opening one-mile warmup, slow to moderate pace. Everyone seemed to stick together and finish at the same time. Nice work guys!
SSH x 10 IC
5 count merkins (AKA The Frack) go down SLOW on a 5 count, at the bottom pulse 5 times and back up. Rinse and repeat. I think we did 3-4.
I counted off everyone in groups of 3. 2 pax on the right side of Pet Smart and the 3 third on the other side. P 1 starts pushing a plate (hair burners) towards the solo pax across the lot. When he hit halfway he stopped and ran to the waiting pax. That pax pushed it back to the next pax. If you were not pushing the plate you were doing squats, drydocks, lbc’s. Each pax pushed 6 times.
Captain Therkin w/4 merkins. Man, I have never heard so many pax whine as I did today when I said 4 merkins after every set!! HAHA… man up boys, those were easy.
Mosey to Hickory Tavern. Peoples chair w/ air press/ jabs… Never again. AUDIBLE. Donkey kick holds. This definitely got everyone’s attention as the wall holds were very long. The more a few Pax talked the longer I would hold it. Done
A couple of minutes to go so we ran a lap around the parking lot. As we are rounding the corner a car pulls up right beside all the weighted plates… Surely this person isn’t going to get out and nab these things. We all made a hard left and headed right to the car where there was a young woman preparing to get out and go to work, false alarm!
Load the plates and COT!
AS I Qed today I looked around a bit at some of the Pax’s form and everyone looked pretty good. I could care less if you modify if you are giving it 110%. Today I noticed Posse. Posse was literally killing his self on all the workouts we did. Not sure where it came from but he came to work today. We all have different reasons for getting up at 4:45 to come workout in the cold..What are your reasons? Are you trying to cut weight, lower your cholesterol, get off that blood pressure medicine? I personally show up to burn calories and work hard. A hard workout helps me with stress and gives me more energy. If you have been posting consistently for the last year and a half to two years and are still struggling you may want to check your diet or have a physical. You should be progressing. If your health is fine and you’re still not progressing….well you just need to man up and stop slacking. The pax that posted at Asylum busted their A$* today…How did the pax at the other sites do?
Christ Closet Thursday @ 7:30
Q School 2/8 @ 6;30 Cuthbertson Middle
Beer Run 2/8 See GM calendar for details.
10 pax joined me For Clyent Dinner. For some pax it was their first workout today but 4 were at our second.
At around 5:25 I received an urgent message from Gerber. “I’m running late…where will you be”. I call the pax so he’s not texting and driving. We confirm the plan and all is well.
5:28 Zinfandel mentions..”well looks like Gerber is out”. 5:30 we mosey!
We moseyed around toward the middle school and after rounding the parking lot we are heading back towards the start and here comes Gerber!
I wanted to pull Speed Bump aside and ask him how fast were they driving, but I forgot. Circle up!
First exercise….the calf stretch. A truck was running near by and someone mentioned to eat bout for the truck. That’s all I could focus on..that guy backing and hitting someone.
Next exercise…. CRICKETS!! I could not think of anything. Zin had been talking about the Peter Parker version that they had to complete at the gremlin (I think it is the correct form of the move) and I ran with it.
Peter Parker but each time you bring a knee up you do a Merkin… yeah it’s fun. X 10.
MC x 10 IC …that enough let’s mosey!
I changed my weinke on the fly and made a hard right to head to the basketball court.
Hit the main 4 lines on the court in normal suicide fashion. Each time you get to half court on the way down do the exercise. Zin and BC at this point are barking from the other side regarding my a la carte menu.
After each round we hit the abs pretty hard…the briarcrest pool will be open before
I we know it.
2 rounds with merkins and abs
2 rounds with squats and abs…it turned out better than I thought!
Moseg to Rudy’s pool palace aka Transporters shed and grab some wall.
Donkey Kick hold/w Merkin web so much fun!
Mosey to the stairs by the bus lot.
5 calf raises every other step/ lunge walk to top abs run lap around back to the bottom of steps/ ab work.
Rinse and repeat x3
Mosey towards front of middle school.
Bear crawl covered cat walk and then mosey to the benches.
OYO. 20 dips and run the short lap. X 3
Mosey back for COT!
Well done guys! Everyone pushed and we had a some good laughs. There would be more but I wrote this on my phone and was about to hit publish and the site crashed!
Rain tomorrow and the PH will be so quiet…
going away party for Wedding Singer Saturday @Queens South 3-5 M and 2.0 friendly.
I confirmed a 7:45am meeting time with Recalculating last night but as I was driving I noticed a missed call from Dasher and the Recalculating. Did I have mittens on my hands when I was texting him, was I late or did the Respect have another forgetful moment? Please enter your response in the PH. I rolled into Lowes parking lot at 7:44 with the Pax eager to go. We were off! As we were heading down Providence Rd. Dasher makes a quick stop at the gas station at 84/providence…was he afraid of a porta jon?
We merge onto 485 and about 5 secs later Dasher passes up like we are sitting still! We arrive at the race, get our packet and have around 40 minutes to kill and it was chilly. Recalculating has a brilliant idea…Let’s sit in the car for 30 and then head to the start line, say no more, I’m in!! Time is up. We get out of the car and we both need to take a leak. The Respect, with no shame, whips it out right beside his car (See video) and nearly scares multiple kids and spectators…lock it up Recalc!
The horn sounds and we are off! Forrest (Carson, which is Hooches son) takes off and I decide to try and keep up…not wise. Around mile 2 I hear “on your left” from what sounded like a couple of 12 yr old girls…I WAS PASSED BY A COUPLE OF 12 YR OLD GIRLS! Oh well…I guess I need to work harder!!
We cross the finish line and I’m gassed! As Recalc and Hooch are approaching the finish line Recalc may or may not have grabbed Hooches shirt to take the lead and win the race by seconds…Rules don’t apply to Jersey guys we all know that! haha.
Dasher 2nd place AG – Deadwood 7th – Rubbermaid 3rd (13 miler) – Wolverine 2nd (13 miler) – Forest 1st – Recalculating 1oth – Hooch 13th
Great job everyone! Be on the lookout for other races and events… No announcements!
The rain fused my entire weinke today. A burpee mile, triple nickel along the hill at the first school entrance and Foundations infamous 4 corner suicide near the the stadium….all squashed do to rain and myself trying to appeal to the masses. You’re welcome! We still managed to get 2.5 in while remaining mostly dry.
Money to portico, you’re welcome Dasher…circle up!
Totally threw the pax off opening with a toe touch/back stretch. It felt great.
Right over left.. I ouch you’re toes and listen to that hamstring scream at you. Flap jack
Someone mentioned yoga…ok, I’m game.
Upward dog hold; transition to downward dog hold; then 5 merkins x 3
IW x 10 IC
LSS x10 IC
The Thang: Partner up
Combined 100 squats 200 merkins 300 speed skaters (you’re welcome shake)
P1 runs half lap P2 puts in the work. Flap jack
Burpee run x 2
P1 runs P2 does burpees until they get back. Flap jack
Inch worm run
P1 runs full lap ( it stopped raining) P2 does inch worm flap jack
P1 runs P2 planks Flap jack
Jump lunge/bear crawl web.
1 jump lunge/4 bear crawls. This was a crowd pleaser. The pax crushed it.
Modified Ab web web
10 v-up / 4 AH’s 10/8 10/12 etc. this hurt!
Grab some wall.
Shoulder press/jam web 1/4 2/8
The last round on the jabs we went hard. Nice work guys.
Mosey back for COT.
Great work today guys! All mumble chatter was at a low only because the best group was kicking a#% and taking names! Thanks for letting me lead, next time we run!
Mad Dog has promising interview this week. Keep him in your prayers.