Will the streak ever die? Probably but not today! 15 men joined me at the worst AO in Waxhaw to burn 500 of the 5000 calories they probably consumed during Christmas dinner.
I arrived in Waxhaw around 5:00 to set out a few cones and scope out some uncharted territory. At 5:22 the Christmas dinner started talking as I made a dash to the convenient store only to find both restrooms out of order!!! Porta Jon!! I knew there would be a few at the new apartments in the heart of downtown. PJ found and crisis averted but I rolled up to the AO at 5:14.59! I hopped out of the car yelling out DiCCs and let’s mosey!!
We took off towards the tracks as 2 more cars rolled in….AUDIBLE #1 circle back for the late guys. Gerber and I led the way back to the AO to pick up the lone Pax only to discover they were not pax and were headed inside a building with Yoga mats… We gone!
Warmup:
Mosey from AO, down Another Bad Idea and along the back streets of Waxhaw to our final resting place at Pizza Hut. Circle up!
SSH x 10 IC
Merkins x 5 IC – Regular, Wide, Diamond
MC x IC
I think I skipped the calf stretch!! Sorry Gerber
The Thang:
Partner up:
P1 runs around the building, P2 walking lunges – Down and back 600 yards
Suicides:
#1 Burpee at each of the 7 cones increasing by 1/ 5 squats at the start – Stop at the end
#2 Alternate Carolina Dry Docks 5/10/5/10 at each cone/10-speed skaters at the start
Capt. Therkin 1 BBSU / 4 random ab exercises w/ 4 merkins 2/8/4 etc.
Partner up:
P1 inchworms across the lot, P2 runs a lap Audible #2 YHC decided the inchworm was too easy and changed to bear crawl. When you reached the end crawl bear back. RECOVER
We headed straight back to the AO and arrived at 5:15.10ish
Solid work by all and it felt great to Q again, and thanks for letting me lead! Merry Christmas fellas!!! Thanks to Mad Dog for taking us out.
Announcements
Legal Zoom on Q @ Clyent Dinner
Typically when I Q I try and get the most mileage possible, I like to run. Starting back into F3 I absolutely hated to run, I despised it, but now that all I want to do. I really want pax that are not comfortable running to get out of their comfort zone and try new workouts that include more running. Post at a workout with a Q that you know will run quite a bit, they will pick you up if you fall behind. Today I wanted to focus on other things besides running. I did a 5 mile prerun so I was good to go.
Warm up:
Jog to traffic circle near baseball field. Run a few laps around the circle. Again, my goal was to stay together. Circle up!
10 low SLOW squats IC
15 merkins IC
Calf stretch
10 mountain climbers IC
10 plank jacks IC
Hold plank
5 Diamond merkin IC
The Thang:
Mosey to school- circle for the six
Line up on bus parking line
Parter up
P1 start bear crawl across parking lot
P2 runs across parking lot and back to P1
P1 picks up where P2 left off. Continue across entire parking lot
Pax stay on line
P1 starts Inch worm across lot. P2 runs across lot and back to P1..flapjack until the end.
Jog over to side walk get on your six…
Captain Therkin w/ 4 merkins… vups and shoulders off the ground d SUCK!!
Mosey to playground (like 20’) same partners
11’s – 1 burpee / 10 pull-ups 2/9 3/8 no fun
mosey back to trafficircle – circle up
Lt Dan- Mad Dog was very excited about this one.
1 squat 4 back lunges. I switched up the lunges a few times to monkey humpers and speed skaters.
we stopped at 10/40
circle of pain:
Pax called out exercise and ran two laps around circle. Of course Mad Dog called out burpees, thanks MD!!
mosey back to COT
Great workout by all! There was virtually no six, they kept up well and that was my intent. A lot of pushed hard on the pull-up ladder and finishes before myself and chainsaw…that was a little suspect. We hit about 1.9 miles which is a record low for me but it was still a solid workout…I mean hell peopled clapped in COT and that never happens when I Q!!!
Well done guys and thanks for sticking with me! Sorry Gerber, I’ll make up the miles next time I Q!!
Announcements:
Christ closet Nov 9. See Dana or shop dawg
Vagabond Nov 9
Prayers for Centerfolds friends family. Dad fell asleep at the wheel, died and left 3 kids and wife behind.
It seems like most of the time I attend Ignition we run Champion Forest or stay on campus. Hollywood did take us through some trails once. I studied the Lawson trails a while last night and was a little worried I may get us lost in the dark. 8 pax joined me and kept up well.
The Thang:
DiCCS given 15 secs before the launch. Lets roll!
We headed straight to the Lawson clubhouse. We were holding about a 7 min mile pace on the way, I felt good! Hollywood asked if that was my half marathon pace…yeah no!
Arrive at the clubhouse, pick up 6 which were almost there. Circle up!
Calf stretch – flap jack
Merkin – 10 IC
Plan jack – 10 IC
Pigeon stretch – flap jack (google it, its good)
Let mosey!
The Moleskine:
We hit about 5.5 miles and all pax pretty much stayed together and we circled back when needed. Creating this weinke I thought we may struggle to get through it but we had a bit of time to kill towards the end which was good. Hollywood, Dasher, and Gerber remain fast and pushed hard as usual. Legalzoom was consistent as usual and it was good to see Dana posting at ignition. Rubbermaid was holding his normal pace and could have probably run forever, I think he needs to be named the energizer bunny. The man has some short strides but never stops! Its good to see Sprinkles posting at Ignition and actually pushing his self, keep posting! Well done all and thanks for following me through trails and trusting I wouldn’t get us lost. Today the Weinke holder was key!
Announcements: See Flash BB for details
Rolling into the lot today I see ignition Pax ready hanging out waiting to launch but they were Qless.! 5:16 still no Q so The pax were off. About that time, Wolverine was “coming in hot” up the side road riding all over an unnamed pax! Hollywood circled back for him and they were off.
My goal today was to stick together and not turn Flash into Ignition although it was very hard to retrain. Here we go!
DiCCS given along with the promise to Big 10 that there would be no SSH’s. Later he may have thought just running was a breeze. Let’s see.
The Thang:
Partner up! I just broke my first rule.
P1 runs laps for 6mins. Partner 2 does excise
1st round. Speed skaters – squats – stepups
Rinse and repeat.
Its seems like the pax work much harder with a timer vs a certain number of reps. It did seem much harder.
Mosey to Back towards AO and stop on the sidewalk. This exercise was renamed by Banjo this morning as he was groaning in pain. Deadwoods abs from hell! Ha! Trust me Banjo, we were on on fire!
Captain Therkin
1/4 – 10/40 an routine
Big boys each time with 2 merkins and:
Mosey back around to the front of the school the long way. As we approached the bus parking lot we see ignition doing their version of Captain Therkin…Did you in guys hit the merkins In between sets? Wolverine is good but my money is that he left that one out.
Pass them and pull back up to the island parking lot. Let’s do that run partner thing again!
this time only a hot half lap. Even better!
I would call a new exercise more often and we really got some work in. I didn’t time anyone running but it probably takes about 25-30secs.
We did: burpees, merkins, bear crawl, And something else.
I love webs and ladders so let’s try a new on. We’ve done the MT/DD web and its tough. Today we did merkin/dry dock web and I thought it was harder! Audible around 4/16. Form was going out the window. If I can’t do it, I yell recover and move on.
We finished that as ignition was jogging back to COT. We ran to the corner of the building g and stopped. AUG back to COT. We roll up and the ignition guys are doing abs again!!! SMH
Great job by both groups! #flashworkedharderthanignition
Announcements:
Gladiator will launch 10/26. Kid Rock will have more details.
Hero Run 5k 7:00? Saturday morning. – see the PH or reach out tan Mad Dog
Christ Closet folding party! Shooting for Thursday but more pax are interested in Saturday…make a poll!!!
Social for Pax photo.
Yes, Deadwood is on Q again… is what some of the pax were thinking as they rolled in or saw it posted on GM. Once this rotation of AO Q’s is complete I plan to simmer on the Qing and let some of you newbies step in and up! Qing is great but lately, it feels a bit repetitive so today I wanted to change that. We did zero webs, not one ladder and we kept it right at 2.5 miles. I hate partner work (Pax can’t count) so I knew that was out. I started looking at the campus on Google and I noticed the tennis courts…BINGO.
As Bread Bowl and Doughboy walked up I ask the half-pint man child if he was ready…”You’re on Q?” “Dads lets go”. Haha. Last week we covered a lot of miles at Watchtower which only about 2% of us enjoyed. Bread Bowl you’re off the hook today.
Quick DiCCS and a pic to follow! Lets mosey
Sloooow mosey to the front of the middle school and back around to the parking lot. I was mid-pack, and Chicken Little and a couple of others took off, I let them know the plan so they were good to go. Running in the middle of the pax allowed me to pick up the 6 and then run back to the steer the front. I got in some killer running!
The Warmup: No weinke today so I may forget a few.
Low Slow Squat IC x 10.. and I counted slow! Legs are still tight from the IPC
SSH IC x 10
IW IC x 10
Merkins IC x 20
Calf Stretch – Flapjack
Wide Merkins – CC x 10
Diamond Merkin CC x 10
6″ Hold
Recover – Let’s mosey
We took off towards transporters shed and I already let the gazelles know were headed to the tennis courts. Still running mid-pack I noticed Chicken Little we moving, I yelled circle back. We picked up the 6 and headed to the courts.
A quick lap around the TC and find a spot on the line.
1st round – Across and back x 2. One side 10 MT the others? No clue but we did something.
2nd round – hit 5 lines total for suicide. One burpee on the return. Slow mosey for one lap and back to the line.
3rd Round – Suicide bear crawl. Run to half court, bear crawl back. Full court, bear crawl when you reach half court back to start x 2. When complete do slow mosey for one lap…back to the line.
4th round – The 5 line suicide again but this time 5 burpees when you return. Slow mosey for one lap. Back to the line
5th round – Hald court suicide – 50 LBC at middle and 100 AM at the end…SMOKER. Slow mosey for one lap.
6th and final round. Full 5 line suicide on the final back AYG! mosey back towards Transporters Shed.
Time for one more suicide. To the paved trail on the right and back. 20 Dry Docks. then run all the way back for COT. Myself Chicken Little and a couple of others got to the Dry Dock quicker than most. I handed out more DD for the gazelles. We did DD until the 6 was in and they picked up the cadence and we were off.
Back to COT with 2.5 mins remaining… Circle up! Speed Skaters until 6:15!! Done!!
The Moleskine:
Great job guys! The goal was to get the heart rate up and back down and continue this the entire workout. I rarely will call a 10 count..I think I have maybe twice but after Qing the convergence with Foundation I realize that the 10 count is actually a very important part of recovery for some Pax. I think I called 4 today! Bread bowl give me 10, Sprinkles 10, Chainsaw 10, Old McDonald 10… Wow, Who am I???? What happened to Deadwood? It was weird.
I have to make a big shout out to Bread Bowl and Shake n Bake. Although Bread Bowl was the six on the moseys to and from the TC he pushed his self very hard on the court. Each lap he ran with me or past me. Little man can handle short distances. He is the pax that needs a 10 count. It allowed him time to catch his breath and push hard for another round. Made me feel pretty good.
Shake, you are the most encouraging Pax I know. When I first started we preran a lot, I think the first time you pushed me so hard I spilled Merlot and the pax then had to run right over the pile… gross. We trade the push. On days you struggle I’m right there to give you what you need to continue on. You see potential in pax and know that with a little push here and there they will grow, get faster and at the same time build confidence.
Today that we Bread Bowl. The mosey from Transporters shed back to COT whooped him. I circled back with you and witnessed you talking it up and encouraging him the whole way! Without that, we would have 100% stopped and started walking. You told him 50 times..Just keep those feet moving, while you had one hand on his back for the literal push! It worked, he moseyed all the way back and didn’t stop. Well done my friend
Its guys like Shake n Bake that me proud to be a part of this group. All pax push hard, but when I see a pax encouraging to that level I notice it.
Find a guy during a workout that is struggling..Slow down and stick with him, encourage him. Your already fast and one slower workout won’t kill you. I guarantee an FNG that is encouraged and not just left behind praying he can keep up, will return. And eventually, hopefully, he will pay it forward and keep the encouragement going for the next FNG or pax that is struggling.
The workout today was for all speeds. Gazelles could push the limits on the suicides and Clydesdales didn’t feel abandoned and had time to recover. I liked it. If I want to push hard and run more Ill hit another AO or the trail. I will keep the workouts hard but will keep the 6 in mind! YW!
Announcements:
Tubbing this Sunday (9/15) @ Pump House – See Doughboy for details
Prayers for Boitano
Bread Bowl is working towards the Octopax Challenge…No beer Bread Bowl! Complete the challenge within 2 months and Ill personally make sure its worth it! You got this!!
Thanks, GF for taking us out!
I decided to stray away from the traditional bootcamp style workout and run a bit. I also wanted to make sure that the 6 would not be left behind.
I rolled in around 5:27 and was greeted with, “Jingles beat you here”! Awesome, Jingles may have fartsacked if he knew what was coming?
DiCCs given, lets mosey!
Warmup:
Quick mosey to the bus lot, Circle up!
Forgot the exact order:
6 Merkins – Slow Cadence
6 Imperial Walkers – IC
6 Low Slow Squat – IC
6- 6″ Plank Jacks – IC
6 Wide Merkins – IC
The Thang:
Mosey to the neighborhood beside the school.
1st Triple Nickel
5 Merkins @ bottom
10 Squats at the top – stop at the top after the 5th round
1st Suicide – To road intersection and back – 5 burpees to the end and back 5 burpees. .90 miles
2nd Triple Nickel
10 Speed Skaters @ Bottom
10 Speed Skaters @ bottom
2nd Suicide – It was long!!!
Same concept. Run to the middle road and back, then back to the stop sign.
20 Monkey Humpers each stop.
Mosey back for COT.
The Skin:
When I told Bread Bowl we were about to run 5 miles I got a 1000 yard stare from the young 2.0. Each time we crossed paths in the gloom his only words were Deadwood I hate you! Nice work Breadbowl, you kept moving the whole time, I didn’t see any walking from you at all. Keep coming and you will get faster.
The usual speeders were upfront, Geber, Dasher, Hollywood, Easy Button and then Hollywood disappeared for a couple of minutes. Not sure if he wanted to extend the suicide length, was looking for the 6, or pulled a Rudy in a front yard??
In all of my 48 Q’s I have yet pulled a Hooch and arrived at COT late, why would the pax think that would start today!
A crowd of pax arrived at the last suicide point as I was circling back for the 6 and they proceded to head back to COT! My mind had so many questions! Was my watch not work? Could the not make it 1/4 mile in 5 minutes? Was this Bread Bowls dirty work? I have a few guesses but no proof! We rolled back into COT with 1 min to go, no problem. Trust your Q with the time until the Q gives you a reason not to. I don’t need reminders, alarms or Q jacking…I have all kinds of Audibles for that!!! Haha
The typical “everyone worked hard” is an understatement. There were guys that posted today that have never hit 3 miles during a run much less 4+, WELL DONE…and you’re still alive. I am a firm believer that pax need to get out of their comfort zone and today was the day. Running is boring, but it works. Well done!
Announcements:
None
I had to cancel Qing this site like 2 or 3 times. If I had called this one off Transporter was sure to write me off. Life happens! Thanks for being patient my friend. Let’s see what we did!
I arrived Viva Chicken about 15 mins early and checked google maps a couple of times, I wanted to be able to get back and not pull a Hooch! I knew that the pax that normally Q this site usually hit the deck but I wanted to stretch our legs a bit.
The Thang:
One mile mosey..7:10 pace. Even the 6’s held an 8 min pace just to keep up! It was good, well done!
Circle up!
10 SSH IC
10 merkins IC
10 IW IC
Leg stretch
Let’s Mosey!
Captain Therkin IC!!!
Yes we do abs, some, but not like this.
1 sit up/ 4 American hammers / 4 merkins after each set. 2/8/4, 3/12/4…all the way to 10/40/4
This was a smoker and always is. When I Q always plan to see a variation of this. The pax all forgot how to count. So I counted for them… Done!
Let’s mosey!
My plan was to mosey/run at least 1/2mile or more in between exercises. I wanted to hit at least 3 miles.
During this first mosey Alf asks, “Are we only going to be running?” With a little grin, I said nope..I have something coming up you’ll love.
We pulled into the HT parking lot and circled up.
Mike Tyson web. 1 MT / 4 squats, speed skaters or monkey humpers will work for the second set. They all suck! Done, Let’s mosey.
Donkey Kickoffs (shoot me now)
My typical routine consists of 10 DK with a 10 second wall hold and then a few squats or 1-2 merkins. I had a strong crowd today so I added 4 Merkins after each round. It smoked pretty much everyone. I checked my watch as we were on the 5th round and yelled recover, we still had to run back to COT. Let’s mosey!
Back to COT in time for a minute or two of Marry, although we were all good on abs.
Everyone killed it today. Alf, Transporter and Gerber has some strong paces on the moseys. Figi loves the Q and said he would be using some of the moves for his next Q. Thanks for letting me lead you guys, you’re a great group!
Announcements:
See the sand box on slack, Transporter or Soft Pretzel for detail on the upcoming prom.
Thanks Transporter for taking us out!
Zinfandel and I are both resting up for the Spartan race this Saturday so we both were absent at the Floater. Many Pax thought for sure the streak was ending…not so fast! Kid Rock came through and the stream lives!! I only messaged him 18 times and threatened his life twice. His words below.
Damn you boys at Floater are pretty serious about these back blasts! Well, let’s get to it.YHC has gone through some personal struggles including injury and some 30+lb weight fluctuation over the course of a couple of months. I felt pretty set back since about September of last year. Needless to say, I’ve been feeling back on track and wanted to do my first Q in over a year. I reached out to Damascus who contacted Deadwood who gave me the nod. (Hindsight I realized it was only because he never planned on joining us in the first place. He said he needed more beauty rest for the weekend) Either way, I wanted to get a good Q in. The idea was a cardio circuit- Disclaimer was given and YHC gave some information and suggestions for the moleskin. Heart Rate focused training- no stopping and no downtime. Keep the mosey easy and the stations hard. Modify rep count if needed… And we were off.
The Thang:
1/4 mile group jog to stop sign
The Moleskine:
All in all- good workout and the PAX did a nice job of keeping the six close and staying on task. We got to see about 2.5 scenic miles of downtown Waxhaw utilizing any objects we could. I appreciate the opportunity to lead some great HIMs today and look forward to the next.
Announcements:
Speed for Need race coming up
Ragnar team signups- message YHC for details
Good luck in Asheville this weekend to those taking on the Super!
Recently I pulled my calf muscle and was a little skeptical of my upcoming Q. What would I do to prevent myself from further injury? Could I still provide the Pax with a solid Q? Would Pax think it was a trick and not show up? Well, I think it was a success! I didn’t injure myself, the Pax got smoked and today’s mileage was a record low for all of my 39 Q’s.. 1.06. Mission accomplished!! Heres how it went down.
Warmup
Mosey to the bus parking lot – Circle up!
MOSEY TO BB COURT – Like 100′
The Thang:
Coming into this I knew it would be a smoker but man… I’m spent! I would love to call out Pax individually and congratulate but there was zero mumble chatter except for Zinfandel when I called out squats again! You’re welcome. All pax were pushed to their limits today and did very well. Dough Boy did give his 2.0 a hard time during the pull-ups. “Come on Bread Bowl, don’t just stand there, DO SOMETHING!!” Rudy didn’t have to do any paperwork and made it through the entire workout. Bread Bowl, however… As we were running back to COT, we see him standing in the middle of the road with napkins all around him on the ground…its still a mystery as to what went down.
Rough numbers: 87 Merkins, 55 Mike Tysons, 100 Kneeups, 375 squats, and should have been 55 pullups but somehow we started dropping by 2 but time was short and we were spent so I’m good with that. One audible called during the knee-ups I changed from squats to speed skaters. Again, nice job guys way to push!! I’ll see you on Saturday at Commitment!!
Announcements:
F3 Dads Saturday at Dogwood Park – 9:00 am
September 14 prostate run with Need for Speed
Brutus on for VQ tomorrow at Chiseled