Broken Ankles and Frozen Weinkes
14 Pax made the brave #insane decision to show up to Red Riders VQ in sub artic temperatures that featured frozen penguins along the running routes. According to the green Weinke strapped to Red Rider’s wrist, the first item was a quick lap around the parking lot to begin.
Warmup:
20 SSH IC
20 IW IC
10 MC
Long calf stretch (recover from the damage that Foundation’s death stairs did to us previous day)
10 Merkins
The Thang:
Mosey to benches. Pair up.
5 hand clap merkins with partner
1 PAX runs lap while other completes various exercise, then rotate after doing 5 hand clap pushups
Table step-ups
American hammers
Dips
Squats
Wall Sit Boxers – jabs and overhand
(This might not sound like a lot but pretty sure Stub Hub pooped himself)
Next we jogged to rock pile on other side of school, but stopped at each street light to do 10 jump squats. (Apparently there are PAX who considered the lights inside the school part of this exercise and started the trend that made this a classic crotch burner – thanks Bottlecap. #not) Red Rider provided angry music via Bluetooth speaker.
At Rockpile, same partner, same drill 1 runs length of parking lot while other completes boulder exercise (no hand clap pushups this time)
Round 1: Bicept curls with rock
Round 2: Squats with rock
Round 3: Chest press with rock
(Everyone watched Grey Goose with anticipation of his face being turned into Sloth from Goonies #RockyRoad) Fortunately it did not happen. #TruffleShufffle
Next Bataan Death March – Indian Run to Stadium
We quickly realized the 5 Burpees per tail end would result in people being lost and only found on milk jugs, so we reduced it to 2 Burpees and increase the tail to last two. Apparently Frack’s ankles are made of wheat and rolled over like Ohio State’s team in a championship game.
Stadium quick visit:
10 Burpees
10 Merkins
10 LBC
Run back to front of school – if you got passed by someone, you had to do an additional 5 Burpees (I think Mad Dog or Deflated tried to catch Red Rider early on, but he accelerated like a kid running from the cops – yes, I have experience) Eventually all PAX settled into a comatose state of noncompetitive running or “Fellowship”.
Back at front of school PAX recovered in Plank, where Bottlecap had some Kama Sutra poses for everyone to complete.
Right on time!
2.93 miles according to GPS
MOLESKIN:
Honored to have led the group on my first Q. When Posse asked me last Tuesday to Q, it was all I thought about all week…not letting my fellow PAX down with an unorganized workout. Worked on time hacks and studied Google maps to put together workout that hopefully incorporated cardio and various parts of our gooey bods. Very impressed with all, especially RunFlat who is out there grinding with an injured calf. Appreciate seeing Gray Goose there to cheer me on and lap me like the gazelle he is. Saw one PAX do a pre-run, I was in my truck staying unfrozen so missed who it was, but they were badass for being there early and rocking it alone. Michael Jordan said, “Champions are made from being alone. There working out before and after everyone else, alone making yourself better.” Rock on Mystery Pax. Thanks to Frack for the kudos. I screenshot the feedback for the rainy day soon when you destroy me for picking a rock that could be mistaken for a marble. Make sure y’all ask Moneyball about the Sex Ferret, apparently, they were very popular when he played. Connected with Damascus on hunting and other types of animal slaughter. Look forward to helping him in his marksmanship, and going into the woods later this year! Special thanks to Posse for being a mentor and encouragement to step in the Q. Honestly gentlemen, 6 months ago I puked after my first 9-round workout, now I ran a 4-mile Turkey Trot, and wanted to sprint the last mile (but doing that when running with your wife is not a good idea). Today I led a workout and didn’t end up in a fetal position. I have found myself stronger both physically and spiritually being around you. Thanks for helping me continue this amazing journey to being what God has called me to be. #IronSharpensIron
ANNOUNCEMENTS:
Shirts order is due Friday $22. All payments accepted including food stamps.
Friday night Dreamchasers 7:30, award ceremony, wear a green hat!
Prayer Request – Posse’s wife Jennifer will be having surgery today at 3pm. Please pray all goes well and as planned.
Working Double Q’s this week
21 Pax showed up at Dromedary for the 2nd shift of my Q’s this week (Watchtower/Dromedary). Here is how it went…
Warmup:
Quick Mosey through parking lot
- SSH
- Imperial Walkers
- Potato Pickers
- Merkins
- Plank Jacks
Mosey over to the track
Thang:
Partner up and P1 begins running clockwise around track, P2 begins running counter clockwise around track. When you intersect with your partner perform called exercise. Each round consisted of 4 laps and each exercise decreased in reps (20, 15,10, 5). Once complete each round meet back at start for Mary until pax is in.
- Round 1: Forward Run/Merkins
- Round 2: Backwards Run/Squats
- Round 3: Forward Run/ Toe Tap LBC
Mosey up to School tables
- Try to coordinate alternating derkins/dips with partners using increasing 1:4 ratio going up to 10:40. Called audible due to confusion
- Individually did squats/step ups using increasing 1:4 ratio going up to 8:32
At this point looked at the clock and trying to determine how to fill time until we reach 6:15. Bring the group over to wall and do People Chari with combination of air press/jabs while rotating by Pax on end bear crawling to other side.
After having some time to think came up with idea to end workout by having group mosey back to parking lot at start and seperate into groups of 7. Line up in single file line in plank position. Pax on end face next in line and begin doing hand slap merkins down the line. Continue until all have cycled through. Finished with a quick shuffle between group doing LBC’s and that is a wrap.
Moleskin:
- Found Dasher taking notes on back pedal form of Pax for upcoming Turkey Bowl Draft. Looking to find key members to include on team for defense secondary
- Interesting to see bear crawl of Pax as we have some who are just coming out of hibernation and others (Tuck) who are cruising on all 4’s
- Decided to take Q after Bratwurst posted on GroupMe, figured I had to ensure that Brat/Goodfella know that serious business is still able to be conducted on GroupMe.
- Plus Goodfella is monitoring my time spent on GroupMe and reporting to my company to have them deduct from my pay, need to ensure good report this week
- Still trying to work on cadence timing, tried to explain to Brat that my cadence is like my dancing always out of rhythm, but improves when I
drinkpractice
Announcements:
- Balrog II this Saturday includes 13 mile loop and 5 pain stations. Multiple course/distance options see preblast for further details
- F3 Turkey Bowl Football coming soon – See Dasher for further details.
Watchtower Hills and Calfs
12 Pax showed up at Watchtower for a few rounds around the concrete hill and some calf toning.
Warmup:
- Quick Mosey around Buses
- SSH
- Imperial Walkers
- Merkins
- Plank Jacks
Thang:
Mosey to start of bridge and partner up. P1 does called exercise (using Jack Webb count 1 and 4, 2 and 8, etc) at base while P2 does exercise to top at alcove and does 10 reps of called exercise and runs around back to base and flapjack. Do 2 sets of each
- Round 1:
- Base: Merkins/Air Press
- Hill: Backwards Run/Squats
- Round 2:
- Base: Heals to Heaven/Supines
- Hill: Crawl Bear/Squats
- Round 3:
- Base: Sumo Squat/Lunge Jumps
- Hill: Run/Merkins/Bear Crawl
- Round 4:
- Base: Toe Touch/Flutters
- Hill: Side Shuffle/Squats
Mosey to walkway in front of stairs and begin with doing a squat at each crack in concrete walkway up to the stairs. Complete calf raises on stairs 10/stair. Rotate between toes forward, in, out. Repeat 2nd round with 5/stair
Mosey back to rock pile each person grab a lifting rock and partner up. P1 runs to front doors of school and back. P2 does called exercise. Flapjack, Do 2 sets of each.
- Round 1: Lat Raises
- Round 2: Halos
- Round 3: Overhead Tricep Extensions
Mosey back to parking lot
Moleskin:
- Unfortunately for Beltway this was almost an identical weinke that I used when on Q at Commitment few weeks back at this AO. I was not going to include the reverse bear crawls today, but once I heard how much he enjoyed them last time, I figured it should be added again for all to enjoy today. Good work today 2nd time around on this workout.
- Good to see Daniel Son pushing hard as usual and working to the point of spilling
merlot…capri sun this morning - Calzone making back to back appearances at Flash/Watchtower this week. Keep up the good work and glad to have you out here in gloom with us misfits
- Mad Dog / Half Back have been welcome additions to the group as well and pushing hard each morning. Rarely does a workout happen now with out either in attendance
- Supposedly Stub Hub was to be in attendance today, but either forgot to set alarm clock or he was up early to buy tickets for next Wiggles concert
Announcements:
- Joe Davis Run 1/6/18 – https://joedavisrun.racesonline.com/
- Safe travels to all Pax this week
Shirts Gettin’ Real Up In Here
- 15 Merkins. Speedsters circle back and finish up with their TEAMMATES near the back of the pack on each of the B&As.
- 10/5/5 Burpees. Started as 10, I modified it to 5 for last two stations
- 20 Flutters
- 20 Squats
- 60 Dips. AYG around Bow and Arrow track
- 25 Curl to Press, drop rock and jail break down and back two light poles
- 25 Tricep Extensions, drop rock and jail break down and back two light poles.
Trick or Treating – Watchtower Style
Halloween Trick or Treating
On a crisp autumn morning, 18 PAX showed up for Fuze Boxes Virgin Q and some Trick or Treating fun. We were graced with not one, but two Bottle Caps. It was determined that since Jingles showed up on time dressed as Bottle Cap, that he now needs to come dressed as Bottle Cap for future workouts.
Warm up:
• Two laps around the parking lot
• Side Straddle Hop
• Opposite Knee to Elbow mountain climbers
• Peter Parkers
• Imperial Walkers with a squat hop
• Cherry Pickers – yes, we looked ridiculous
Mosey to Bus Parking Lot
Thang:
• Partner up. One does one legged step up while the other runs the bus loop. Transition exercise 5 partner darkens with hand slaps. 2 rounds. Its right about here where the complaining started about the number of new exercises introduced. I tapped down the uprising with promises of candy at the end.
• Partner up. One does Durkens while the other runs the bus loop. Transition exercise: In and Outs (Bottom half of a burpee). 2 rounds.
Mosey to Rock Pile
• Partner up: One partner does curl press with a heavy rock. Other partner does toe touches on the curb. 2 Rounds.
• Partner up: One partner does front raise and triceps extension with a heavy rock. The other partner does lung/squat/lung. 2 Rounds
Mosey to back of school
• Peoples Chair with 50 overhead claps
Mosey into a Jailbreak to side parking lot
• Lock horns with partner and push partner to top of parking lot. Sprint back to lower parking lot and flap jack with partner. Several PAX sucking air on this one – including the VQ.
• While waiting for 6 in, group started small arm circles out to the side.
Slow mosey to front of school while doing arm circles
• American Hammers while passing bucket of candy around. Each Pax takes one piece of candy and we preformed exercise until the candy was gone. It was reported that Money Ball turned the candy bucket up during the exercise. The chocolates around his mouth was all the evidence we needed to confirm our suspicions.
• Finished workout with Pistol LBC’s
Moleskin:
• We welcomed FNG – Matt to the group. He was given the name “The Great Pumpkin” in honor of Halloween being his first Q and the tie in with his work at Metlife/Snoopy/Charlie Brown’s The Great Pumpkin.
• Mad Dog and Halfback out early offering encouragement to a nervous VQ who was teetering on loosing his voice from a night of coughing. Thanks guys.
• Shout out to Posse for giving me the opportunity to Q for the first time and for the constructive criticism afterwards. Some lessons learned after this first Q and I hope to improve during future Q’s.
• Posse provided the pink handkerchief in support of Brest Cancer Awareness month. Posse shared a personal story earlier this month of losing his mom at a young age that has stuck with me all month. Thoughts to all those affected by this horrible disease and the impact it has had on families and friends.
• After all the talk – only one Halloween costume was brought out today. Thanks to Jingles for adding some laughter to the group.
• Good work by the group. I threw in some curveballs with new exercises mixed in with my inexperience of leading the group. Everyone was able to hang and figure out what I was attempting to do.
• In listening back to the recording, I can barely make out Money Ball’s name as he is chomping down on what is thought to be a Snicker bar. I’m glad some of yall enjoyed the candy. That Caramel really locks down the jaws when you are combining fun sized to make real sized bars. Despite his best efforts, all the candy in the word won’t bring Tennessee another win this year.
Announcements:
• Union County F3 Christmas Party at the Red Barn. Information posted on Group Me.
• This Thursday a movie will be playing for one night only at Stonecrest that tells a story of a guy pushing his terminally ill friend 500 miles through Europe. A few tickets still available.
F3 Bucket Pong
22 Pax showed up at Impromptu including 1 FNG for an F3 version of Pong
Warmup:
- SSH
- Imperial Walkers
- Merkins
- Mt Climbers
Mosey to rock pile and grab a smedium sized rock and head over to middle school alcove
Thang:
Over-sized Bucket Pong Competition
Break into 3 teams
The goal was to be the first to make all 4 buckets. Losing teams had to do 20 burpees as penalty
- Round 1: As PAX ran to pick up ball and shoot for bucket, remaining pack alternated between lat raises and overhead tricep press w/ rock
- Round 2: As PAX ran to pick up ball and shoot for bucket, remaining pack alternated between shoulder raises and curls w/ rock
- Round 3: As PAX ran to pick up ball and shoot for bucket, remaining pack alternated between dips and derkins
Return rocks to original spot
Finish with 5 minutes of Mary
Moleskin:
- Weinke needs some improvement to up the intensity, but never the less allowed for some friendly competition
- My Q game was thrown off by having Jingles arrive prior to 5:30 start, it ruined my rhythm
- Dirty Bird was able to catch Recalculating cheating to give his team fighting chance, but did not impact results as DB’s team won 2 of 3 rounds
- Mad Dog has been coming out for less then 2 weeks and has already surpassed amount of FNG’s Frack has brought in 2 years
- Welcome FNG Andrew to the group and you got lucky with the name- Halfback (based on moving from NY to FL and now to CLT)
- Hooch has broken out the Elmer Fudd hunting gear for the cold as he donned the camo and bright orange shirt this morning
Announcements:
- Thursday 10/26 Group will be helping with Christ Closet to hand out clothing at a school in SC. Group has helped in years past and was a great opportunity to volunteer and serve community. For more details contact Ice 9 or Akbar (more details will be posted on GroupMe with proper Serious Post disclaimer)
ROCK TOP WORKOUT
29 PAX showed for Dirty Bird’s VQ as he lead the Dawg Walk and reminded all Moneyball of the 41-0 Georgia win over Tennessee. Only thing missing at the end was the ringing of the bell. Here is how it went:
WARM UP
· Quick lap
· Side Straddle Hop X 25
· Imperial Walkers X 25
· Potato Pickers X 25
· Merkin X 10
· Plank for a count of 10 from Transporter
THE THANG
Mosey to front of school
Partner up
Combined exercise: One partner runs long laps other partner does exercise
41 Burpees
100 Dirkins
200 Dips
Rinse and Repeat: One partner runs long laps other partner does exercise
41 Burpees
100 Squats
200 LBC’s
Grab some wall:
41 Air presses
20 Donkey kicks
20 Mike Tyson
Mosey back to warm up area and Mary
25 LBC
25 American Hammers
25 Flutters
10 J Lo’s or Amy Grant (Not sure the story on that)
Couple of other exercises I do not remember
MOLESKIN
You might have noticed a theme of 41 today. That was in honor of the beat down the GA DAWGS put on
the Tenn Vols. We had 2 FNG’s come out via Foundation and they did a great job pushing themselves
today. Thanks to Posse for giving me something pink to wear as I did not know all Q’s wear something
pink for the month of October. This was my VQ , I have been coming out for about 1 and 1/2 years now
and was finally brave enough to step out of my comfort zone and try and lead a great bunch of great men
today. Thank you for all the support and inspiring me to get up early in the morning and workout.
ANNOUNCEMENTS
Transporter felt lead to provide a financial aide Julie , one of the ladies at the Susan G Komen race this
past weekend. He will be Q’ing this Friday and if you want to help out he will take donations then (but do
not feel obligated). Ice 9 reiterated the feeling Transporter had and shared a message from Julie on how
grateful she was for F3 and all we did for her. Also on Oct 26th Christ Closet will be going to a school in
South Carolina to help the less fortunate. Doc McStuffins reminded us to step out of our comfort zones to
grow spiritually and as men in general. Named two FNG’s Ray’s dad (Ray) we named him Bed Rock.
Another FNG was Jeff and he was named Mad Dog. Thank you Goodfella for taking us out.
Log Time with Xerox
28 Pax came out for Xerox VQ at Flash and were welcomed to a log filled workout
Warmup:
- Jog Hot Lap (Xerox Q juices were flowing as he took the lead)
- SSH
- Michael Phelps
- Potato Pickers
- Merkins
- Mountain Climbers
- Imperial Walkers
Thang:
Partner up and then gather in groups of 4. Each group of 4 grab one log from pile. Each group will have one pair of partners doing exercise with log while other pair of partners does lap around parking lot. Complete 4 rounds of 4 minutes each.
- Round 1: Around Head with log
- Round 2: Overhead press with log
- Round 3: Curls with log
- Round 4: Squats with log
Next was a Chinese Fire Log Carry around parking lot. One pair of partners runs with log, while other pair runs with out. Once the pair w/o the log catches partners with log switch. Complete 2 laps around parking lot.
Return logs to trail.
Mosey over to walkway in back of school. Progressive Light Workout. Run to first light and do 5 of called exercise, then to 2nd light and do 10 of called exercise….end at 4th light with 20 of called exercise.
- Round 1: Merkins
- Round 2: American Hammers
Mosey back to start for COT
Moleskin:
- Thank you Yeast for bringing extra logs and helping to retrieve logs at start
- Moneyball – How did you like all that pavement!
- FNG – Finch who was EH’d by Recalculating named after Jenny Finch due to softball pitching
- Jingles on Q at Watchtower for Tuesday – start time TBD
Announcements:
- Susan G. Komen Race Saturday October 7th – Be sure to signup and support this event. –
- http://www.info-komen.org/site/TR?team_id=387532&pg=team&fr_id=6906&et=tlFrykbzMHltf4fOshKKmA
- Dasher on Q @ Dromedary