As Mike Tyson is claimed to have said “Everyone has a plan until they get punched in the face”. I arrived early, ran through the areas I planned to use, then parked the car. Started getting the playlist going only to find an urgent email I needed to answer for work. Once I finish I look up to find a bakers dozen worth of pax giving me grief for having my head buried in my phone. I get enough of that from the M so lets not start that with the F3 crew. As others arrive I notice my playlist is only playing the first song and stopping. Last week I caught wind of a similar technical glitch with Goodfella at Dromedary. I am beginning to think there is an F3 technical bug making its rounds….keep a look out. I look up from trying to fix the playlist issues in time to see a 4 deep clown car filled with one star, boytana, lazy boy, and Krusty (more on Krusty later). Watch check – 5:29, quick disclaimer and then off we go on the pre warned 1/2 mile mosey.
Mosey behind brooklyn pizza, through Chick Fil A parking lot, past the gas station, through BB&T, and back down to target to get our half mile in. Somewhere around brooklyn pizza the music gave out on me again.
Unfortunately for me, Deadwood was near and decided then was a good time for him to give me a lecture on how to use You Tube to create playlists. I be honest, I caught about 1/4 of what deadwood was saying but I did hear YouTube and playlist. He might have given me the secret to life but I was fixated on finishing the half mile mosey without dying and trying to fix my playlist issues. As we rounded the corner at BB&T heading to target I notice a large looming shadow coming at us at a pretty good pace. At first I thought we have picked up a late arrival, but then I see the light reflect off the glasses of a much smaller pax behind him and realize that once again, Bread Bowl had to make a pit stop. God bless the patience of Dough Boy and his ability to wait on his son. May I suggest a prerun down the driveway at the house as it always hits him in the first 15 steps.
Circle up at Target (while I continue to attempt to fix my music troubles).
Mosey to back of Target parking lot where there are 6 trees located.
Mosey to Pet Smart (I will add that when I scouted the location at 5:00 this morning, Target was dark and pet smart was lit up like Legalized on a trip to Colorado – yeah, that doesn’t make any sense, sorry Legalized). Anyways, at some point during our opening mosey – target lit up one light and Pet Smart went dark….enough moonlight out that we only had a few run in casualties at pet smart.
Station Work – 4 “weight” stations on the perimeter with a cardio station in the center. 1 min at weights and then meet in the center for 1 minute of cardio. Pax split up evenly into the four weight stations. We preformed two rounds of 4 so 8 total.
There was just enough time left to do an AC/DC “ThunderStruck” beat down. Unfortunately my amazon music account still decided it wasn’t ready to wake up. So what do good Q’s do – improvise. What do bad Q’s do….plow through, regardless of how bad it gets. We plowed through with me randomly yelling thunder and Bread Bowl breaking the silence with calls for my head. Merkins on the word thunder, mountain climbers in between. Two “rest” breaks to do air presses. Attempted to mimic the 33 merkins from the actual ThunderStruck song as best I could. We had about a minute left so we finished out with LBC’s.
15 Pax came out to see what this gear workout was all about. Thanks for the support today guys. I was worried what the numbers would look like since there was an already successful site open on Wednesday’s and Briarcrest’s finest (Hollywood) was on Q there. From what I hear, they had 19 so combined both sites had 34…Impressive for a hump day!
I arrived to the site at 10 til 5:00 not knowing how long set up would take and full of launch day jitters. I arrived to find Shake N Bake in the middle of the parking lot stretching for his pre run…alone, oh so alone. I had things set up within 10 minutes and had to decide, do I continue to look busy and wait on pax to arrive or do I suck it up and try and find Shake to join him in on the prerun. About the time I was about to decide to look busy, up comes Rubbermaid and Tupperware. Rubbermaid to join in the prerun and Tupperware to help set up equipment. I couldn’t tell if Tupperware was happy there was not equipment to set up or upset that he now had to prerun…either way, thanks for coming out early to help. Enough of the preworkout details….lets get to the good stuff.
Lengthy disclaimer given about not dropping equipment on the pavement and not suing the church. I then explained to the pax that we would be running the last kilometer for Samantha Davis who passed away at a local cross country meet this past Saturday. A very sad story. Many schools in the state will be running a last kilometer today in her honor. Thank you to Hooch for keeping us up to date with that story. I’m not sure who’s idea it was to run for Samantha Davis today, but thank you for the suggestion. Hopefully the link below to the map of our run in her honor will show up: https://www.dropbox.com/s/cf8m7d0fwft2te9/IMG_5390.PNG?dl=0
Off we go on a .62 mile (or 1 Kilometer) run. Headed towards the 5 stones entrance which I thought there and back would get us to the .62 miles….it didn’t. Leaders circled us out around the side of the church, back to the cars, and then I saw Deadwood (distance keeper) come to a stop and fidget with his watch. He called out done.
Circle up for ACDC Thunderstruck. Mountain climbers during the song, merkins on the word thunder. I read somewhere online that if you were using this as a drinking game, it would be 34 shots. I mentioned that we would be doing 34 Merkins and halfway through the song was met with several jeers that we had done way more than 34 merkins. During a long interlude that I knew didn’t include the word Thunder, I called out a modify and we did air presses until Thunder came back into play. It was just long enough of an interlude to where the air presses were burning. Good work from the pax as this was my first time trying this and it was much harder than I had bargained for.
The rest of our time would be spent doing station work with equipment. Being that I made 90% of this up on the fly, it makes it that much tougher to remember what we did for the back blast. As I’ve already said, gear workouts are so much harder to plan for. Will we have 6 pax or 26. The difference in numbers can change things dramatically. Anyways, I digress. First round went like this:
Once everyone completed every station, I gave them a short break to explain our next series of work. At some point in the station work above we lost Shake N Bake, Bread Bowl, and Hooch. Was it really that tough??? Nah, just a bathroom emergency and getting kids to school.
We didn’t quite get through all our final stations before time ran out, but did get more than halfway.
8 pax showed up to Commitment on a day of slightly changed location (Kensington Elementary) and with Q School also going on. Thanks to those that decided to come out. Those that went to Q School, I expect you to put what you learned to work soon. Come visit one of the site Q’s for a day to Q….don’t wait on us to come to you. (Dana – I’ve asked you several times now….no more excuses).
They say imitation is the sincerest form of flattery. I warned Mad Dog before we started that I was ripping his Q from two weeks prior since I liked it so much…with what I hoped was a little added Fuse Box flair. Most of the pax picked up on the part I said about making it better. Poor Mad Dog got ragged on for 2 minutes straight….my bad. Lets get this 90’s rock alternative party started.
Run around the school parking lot…only to find out the chain blocked off an easy path….through the grass to circle up.
Run down to the rock pile to grab lifting rocks. Walking curls back to the cars (so I can grab my speaker playing 90’s rock). At the cars switch to walking shoulder press to the basketball courts. Near the end Damascus comments that he wished his shoulders didn’t burn out so easily. I think that’s everyone’s shoulders as mine where burning as well. Find a cone (8 cones total and 8 pax made for the perfect number) and drop your rock. Meet in the middle where I left the speaker to explain exercises. First round – different exercise at each rock with cardio exercise in the middle. Timer whistles 70 seconds for rock work and 60 seconds for cardio. Cones were spaced roughly 30- 40 yards from the center running to the rocks or back to the center each time you hear the whistle. Trust me when I say its much easier to understand and explain when you are there vs the back blast which is making this sound very difficult. Rock Exercises:
Round 2: Same Rock exercises but abs in the middle. Stressed the importance of running to and from rocks on the whistle in order to keep heart rate up.
Put the Rocks up. Glad to see some of the stronger pax run with the rocks over their heads. I hung back
because I was wore out to check on the 2.0’s. Meet back at the cars….pax finished SSH’s just in time for me to let them know that we had 2 minutes left and we were going to spend them doing T Merkins. A lot of audible groaning, but we finally got it going. With 30 seconds left I informed the group that we wouldn’t stop until Spinach did 3 T Merkins. Good work to push through those last 3 young man…..We Done!
With Q school quickly approaching (This Saturday), I pose the question – What is the biggest Q fail?….easy. Over sleep and miss the workout entirely. And since I almost did that very thing today, I deserved some punishment…unfortunately for the pax, they endured it with me.
I woke up this morning, rolled over and saw 5:23 staring at me…..Oh no!!! Jumped out of bed, quickly dressed and out the door to the car only to realize…..I forgot my keys, wallet, and phone back in the bedroom. After sprinting up the stairs, and surely waking the entire house up, I was back in the car by 5:26 and on the road. Quick detour through Damascus’ neighborhood will get me there right on time….NOPE! Gates closed. 5:29. If I drive around I will be late. If I hop out and run I may just make it…..I run. Leaving all the equipment I had planned to use behind. I get within eye site of Brooklyn Pizza to see the last group of pax take off around the loop and a faint murmur of trash talking about yours truly. I meet the pax on the other side of the loop, apparently to some pax’s surprise and others disappointment.
Continue moseying to Target parking lot and circle up.
Mosey to rear corner of Target and alternate 5 Merkins and 5 jump squats at each tree. 50 LBC’s at the end and then bringing it back for alternating merkins and jump squats back to start. Halfway in….(in my best Joe Dirt voice) “dang that’s a lot of trees”…may need to modify. Get to the end and holler out the modification….no return trip. Apparently Mad Dog didn’t have his hearing aids turned up this morning as he started back.
Mosey to my car parked behind the gate to grab bricks and rope. Presses while we waited on equipment gathering. Run back to Brooklyn pizza. At this point I realized there were way more pax than I had planned for which severely inhibited my plans (I also left two keddle bells I had planned to use). That mixed with Shake N Bake’s constant “I Hate You”, “Did I tell you I hate you?” talk made for an interesting mosey.
Split into two teams. 1 team ran the loop while the other team performed brick exercises and rope work. 2 people from the bricks did rope work and we rotated rope work through out the rotations. Switch out when the runners returned.
Once everyone had their turn on the rope we caught our breath with some ab work.
Back to team work. Bricks & rope for one team and run the loop for the other.
19 Pax showed up on a nice and breezy morning to break in the new VQ Banjo. The Pax took it relatively easy on me for reasons unknown. Possibly because of the name and fear of being led down a dark alley to where banjo music was being played abundantly………
Run to Dreamchaser and circle up. Dana then announced that if things start to go really south with this this hurricane bearing down on Charlotte he would take refuge in Dreamchasers! Love where his head is at.
15 SSH(Big Ten’s)
15 Mountain Climbers with calf stretches at end, walk it up to Jimmy Duggans
15 Imperial Walkers
Mosey around downtown Waxhaw to sidewalk at Bike Depot and grab a partner
Partner 1 mini suicide runs, while partner 2 does dips (rounds 1 and 3)
Partner 1 mini suicide runs, while partner 2 does step ups(rounds 2 and 4)
Station 2: Dean Smith 4 corners
Merkins, jumping squats, LBC’s and SSH’s at each corner, 20 reps each time
4 laps, pick up the 6 when done
My first negative backlash came from Recalculating as he mentioned we do AMRAP’s at the end of the month not today. My Q had begun.
Station 3 Kim Jon Hill:
Partner back up, Partner 1 runs while Partner 2 does LSS
Everyone back up the hill and pick up 6 on the way
People’s Chair with air press while we wait for 6 at the top
One last light pole suicide sprint to finish us up
Had a lot of fun leading this group around Waxhaw this morning. Briarcrest came out strong to support the vQ so I really appreciate that as well as all the others even Lawson. I’m sure the next time you guys won’t take it as easy on me but until then don’t go down any dark alleys that have Banjo music playing.
Dancing Bear thanked everyone for the great response to his charity
Fuse Box needs supplies for new start up spot at 5 Stones
15 Men and 2.0’s rolled out to play at the Playground.
Mosey, Circle up: SSH x 20; 10 Merkins; 15 Potato pickers, 15 imperial walkers
Pick a parking lot Rock. At for serpentine of death, at each speed bump do 10 curls alternating to 5 Merkins when you finish option to steal a rock. No one tried to steal Frack 10 commandments tablet rock! Return rocks
Mosey through the woods to the practice field. Bear crawl across turf that was soft and manicured to the call we know we are not at Cuthbertson!!!
Mosey to the middle school office area. Partner laps one runs while other does Merkins , squats and LBC’s the runner is the timer.
Confused Indian run to the playground at the playground; break into teams of three, Zinfandel some how worked into two teams. Timer is 10 durkins with feet on swing switch out with dips and LBC’s
Much more organized Indian run to the stadium to run the whole set of bleachers.
Mosey to the bridge for some Jack webs up to 10 sea pines 40 flutters.
Mosey to the side parking lot partner run with dips, run is the timer. Mosey back to the lot finish up with plank
Good work out with a bit of Mosey Got VQ out of the way before Rubbermaid although he tried to steal the Q a couple of times!!!
Had 2 FNG’s to name although Pogo 2.0 wanted to name himself and had some good names in mind different ideas were kicked around but the Pax favorite was on his shirt Show time. The other FNG was Mitch Newell 23 and many ideas were kicked around maybe a little too long as Frack was getting hungry. The name landed on was Scab as Mitch started working at ESPN around the time of layoffs at ESPN.
Church on the streets 8/5/18 talk to Bottlecap for detail
Bible study at 5 stones Sunday
I arrive with a strong clown car of 4 from Briarcrest. Bottle Cap acknowledges the strong Briarcrest presence and starts getting worried. Up pulls Rubbermaid and Tupperware…numbers are back in Lawson’s favor and Bottle Cap breathes a sigh of relief.
As we are circled up waiting for everyone to arrive, Shop Dawg asks who’s on Q. I respond that its me and I get an odd reaction from him…..he was happy. I wasn’t sure whether to take that happiness as a sign that he enjoys my workouts, or a sign that he thinks I’m much easier than others and that he might have an easy workout in store today. Shop Dawg responded that he didn’t want to take another “flat bellies” workout again. Fair enough….6:30….time to bring some pain so that I’m not on the easy Q list (Big 10 approved).
Long run around the back of the school to the bench/rock area. Lots of mumble chatter on the way that there was a short cut. I wanted to start off with a long run as I knew there wouldn’t be much “running” today, but a lot of movement.
Circle up for disclaimer. Give disclaimer again as Shop Dawg comes limping in hacking up a lung. Apparently he did some presanding and forgot to wear a mast for today’s Sandbox pallet project.
30 Side Straddle Hops
20 T Merkins – I caught some grief on my cadence…apparently I was going too fast for some.
10 Potato Pickers
10 count quad stretch on your own each leg. There was some mumble chatter around this being the excercise that I allowed OYO counting.
Grab a rock and circle up.
Mosey to rails for ladder supines. I asked everyone to listen for a special count. Apparently I skipped 8, but no one told me until we were at 4. That was not the special count. At 3, 2, and 1 hold the last rep for a 5 second hold. Pax joked about going back and doing 8, but I was worn out…lets move on.
Lunge walk the bridge and bear crawl to trash can….get to end of bridge…check that, bear craw to concrete pillon. 10 count to catch our breaths before a short mosey to the bleachers.
Partner up again at bleachers. 1 Partner runs bleacher while other partner does an exercise. Derkins, Dips, Step Ups, Right Leg 1 legged lunge, Left Leg 1 Legged Lunge. Repeat each excercise twice. 10 total times running the bleacher…..this one wore me out. Based on the faces of the pax, I don’t think I was the only one.
10 count to catch our breaths followed by a On Your Own count of 40 foot release squats. At 15 I yelled out a modify of 30, but Bottle Cap shamed me into completing the 40. I think most of the other pax did as well. Legs were burning pretty good at this point. Mosey back towards the school with a pit stop on the way for abs. 30 LBCs in cadence, 20 Heels to heaven, 8 each side side crunches. Mosey to side parking lot.
Partner up for Partner Pushes. Lots of groans. Not sure if its due to man touching or hating the pain this one puts you in. For me its a great way to get me out of breath in a short distance. Partner push to the speed bump, flap jack, then run around the loop and repeat for 2 rounds.
Partner Pulls to the end of the parking lot….10 second count and partner pulls again towards front of school. 10 second count.
Beat the Q back to front of school. For every person I beat, we all do that many burpees. Some got an early start. Bottle Cap channeled foundation and got in front of me and hit the breaks….much like a grandma driving in the left lane. Since some started early and I was slowed down by bottle cap, I decided to cut the corner to at least get 5 burpees in. I slowed down until I thought there were 5 behind me….nope there were 6. 6 Burpees on your own. Quick watch check thinking it was 7:30…nope 7:28. 25 LBC’s in cadence. Then Posse let Dolly’s while i grabbed my phone. 7:30 on the dot.