10 guys at Commitment with a teaser of a local news guy getting some film of us for a video blog. Apparently chickens don’t like being on video as our resident chicken scurries over the boarder to Black Hawk. No Mashers so Turn Buckle joined us. FNG present so made sure to give the full DICCS at 6:29. 6:30 lets role.
Mosey around parking lot, towards the school, and back down to the circle for a game of would you rather. Would you rather……
Much to my surprise, two pax quickly spoke up and said they would rather do Merkins and Mountain Climbers.
Broken in to 5 sets of 10 Merkins and 20 Mountain Climbers. Variation of Merkins along the way.
Quick Jimmy Duggan round to
catch my breath loosen up the Hammy’s. And were off.
Yo Yo Mosey to the bridge and back circling behind the 6 and returning to the bridge (thus the yo yo part).
Lunge Walk Bridge then Yo Yo mosey to Mill Bridge Pool and Back.
Squats at bottom of pool hill while one at a time takes turn backwards running up the hill and then doing squats in the parking lot. That was fun….lets do it some more. Head to the hill behind the playground for 5 sets of 5 burpees at bottom of hill, backwards run, and 10 squats up top…..Audible…Hill too wet.
Meet back in the Parking lot for Four Corner Suicides. On the out, 10 Merkins. On the back, Four count of Jump Lunge, Jump Squat, Jump Lunge, Jump Squat (thats 1). Do this 5 times. This proved to be a cardio killer for me. Shout out to Sprinkles and Tanyatine for killing it here.
Grab a parking spot and Inch Worm Dry Docks from curb to curb.
Recover with 50 overhead claps
Two lines for Indian Runs past the covered bridge to the first road (Gazelles struggled with where to go here).
Partner up for leap frogs. P1 Reverse Walking Lunges with P2 runs to mailbox. P1 then “leap frogs” and runs to next mailbox. Continue for about 1/4 mile. Return for the 6. Quick 10 count…nope, too slow lets go.
Grab a lifting rock for 11’s. 10 overhead press and 1 overhead hold. Down to 1 press and 10 holds. Had to stop halfway as my rock was rather large (thats what she said). Rocks up and mosey to Elementary School.
In a square, Slow mosey one side, fast mosey 2nd side, sprint third side, and recover/walk the last side of the square. We did this four times (apologies to those that actually believed me when I said we would only do it 3 times).
Back to the Rock Pile grabbing your same Rock for slow four count curls. We did 20, 15, another 15 (who knows, I just did it until it burned). Mad Dog giving me a hard time about my counting not matching my curling. Touche. I was worn out – that’s my excuse and I’m sticking to it.
Watch check, about 3 minutes to kill. Finish with 5 more curls, 15 tricep extensions. Another 15 ticep extensions followed by curb dips. How many curb dips? Well that’s a point of debate. In an effort to get a little Gazelle Clydesdale competition, I said we would go until the fastest guy got 50 dips or our slowest guy got 30 dips. Sprinkles hit 50 around the time I was at 35…looks like we are stopping.
Less than a Minute, lets Jail Break and return for the 6. Brick asks what a jail break is – “Imagine you broke out of jail and are running from the cops…Run that fast”. Brick “But I don’t want to run from the Cops, I’d rather just wait for them to catch me”. Haha, ok.
Everyone reached COT right before we turned over to 7:31…lets call it 7:30:58.
I’m not big on birthdays. I tend to keep it simple with a small celebration with the family. But this year, I saw The Body Shop had an opening on my birthday and I thought “Why not make some guys miserable on my birthday”. And so here it is:
Mosey 10 Aussie Burpees where you stand.
Mosey about 100 yards for another 10 Aussie Burpees.
Mosey about another 100 yards for another 10 Aussie Burpees.
After a short mosey around the parking lot, we circled up for:
Quick mosey to parking spaces to avoid Covid sweat pile crossing. Jack Web of Carolina Dry Docks and Crawl Bear. Somewhere around 4 and 16 I screwed up the counting. Being the idiot that I am, I decided we needed to start over (Bad Idea). Some pax groaned…others laughed. Several suggested I needed to go back to Q School – touche. Approaching the last round I had intentionally planned on ending at 37 since perhaps the pax didn’t quite register why we did 37 merkins earlier….but Posse decided it was his turn to Q Jack the count. Nope! I just kept repeating 37 over top of his 38, 39, and 40.
Quick Mosey to the rock pile for rocks. Partner up. Partner 1 Jail breaks 100 yards, takes a 10 second walking recovery, and jail breaks back 100 yards. Partner 2 does a lifting exercises. Keep rotating through.
It was at this point I noticed I was getting lapped and the angry elf in me called for those fast bastards to keep going until I was done. Once the 6 finished (me) we joined back together for 37 sumo squats accompanied by Form Police Posse reminding us to keep our backs straight (mine wasn’t straight and almost never is during squats so feel free to call me out – it takes me back 20 years ago to my football coach yelling the same thing at me – I’ve never had good squat form).
Lunge Walk back towards the rock pile. Apparently some pax heard mosey…I quickly nipped that one in the bud and had everyone lunging. Rocks up and circle up for a final 7 Aussie Burpees (Haha, I made y’all do my birthday burpees with me…suckers). It was at this point that the first light headed moment took place. Very quick and passing. (Serves me right for making yall do my birthday burpees with me I guess) Lets mosey to the speaker near COT.
5 minutes left, just enough time for Thunder Struck….damn it, black out coming again. This one a little stronger. Faked a music hick up to give myself a little extra recover time (I’m not sure we covered that at Q School – “What to do when your passing out”)….there we go, I’m back. Ok, AC/DC Thunderstruck…Mountain Climbers until you hear Thunder then do a Merkin. During instrumentals we stood up and did air presses. It’s a fan favorite. Every pax wishes we did this more often. Ended right on time depending on your definition of “On Time”. I’m never on Hooch time (a guy that use to do F3 (shots fired) in Waxhaw that typically ended his workouts 3 minutes past time), but sometimes I do like to apply Clemson Football Coach Danny Ford’s famous quote “Hit through the echo of the whistle” to F3 (Posse is grinning from ear to ear seeing that I mentioned Clemson Football). We ended at 6:45:35 instead of 6:45:00 as some pax apparently feel is required.
A huge thank you to everyone that came out
today yesterday to give blood. Another thank you to those that brought kid friendly food items for Ackbar’s church. An even bigger thank you to those that donated your time as well today. What a full day of Third F, but also quite a lot of Second F. 76 donors showed up with a final unofficial total of 72 pints of blood. I say unofficial because those that gave Power Red actually gave more than a pint so the totals will be calculated later today. Lets guesstimate an even 80 pints.
So about 4 weeks ago, I saw something on Slack in passing about F3 wanting to donate 10,000 pints of blood by their 10 year anniversary. Again, it was in passing and didn’t really stick to me. Then while driving to one of the few customer call’s I’ve had since COVID, there was an ad on the radio that the Red Cross was desperate for blood during these pandemic times. Normally I would have said “Somebody needs to do something”. But thanks to Q Source (and F3) I’ve mentally turned that corner that “No, I need to do something”. The wheels started spinning. I reached out to the Red Cross through their general website (the special link and contacts for F3 had not been developed yet). I received a call from a Red Cross rep with the minimum qualifications:
Sounds easy enough. So off I went. I had decided that I wanted to find a location first, then I would lock down a date. After a few swings and misses I contacted my church, Weddington UMC, who graciously let us use their facility.
Lets lock down a date. I would need time to recruit folks to donate….but how long would I need. (Licks finger, holds it in the air to test the wind. Grabs some dirt and sifts it through fingers). How about 3 weeks. After conferring with both the Church and Red Cross, it was settled….July 23rd. I received a link to a donor page that afternoon and we were off and running trying to recruit donors.
Recruiting was by and far the hardest part of this. Early on I had a lofty goal of 100 pints that had to be tamped down by the Red Cross. They didn’t have the staff to support 100 pints (and apologies to those that donated towards the end today, it showed as we were running behind – It also didn’t help that I almost passed out and took up a table for 20 minutes recovering). Three days into recruiting and I didn’t have the 20 pax needed to even make this happen. I quickly went from asking to begging (and it worked!). So now that we have enough to have it, how do I get to 100 (I wasn’t told I was going to be capped at 75 until the end). I reached out to Posse for ideas. He suggested traveling to other regions to spread the word and fold them in to our drive. So I did. Off to Hawks Nest in Area 51 and Rebel Yell in SOB (Both had 5:30 start times – which really sucks when your use to 6:00 and you’re a 25 min drive from both sites). The pax were really welcoming and several were willing to step up. Awesome. Before I knew it, 23 grew to 37, and then 45. But then I hit a road block. Donors quit signing up. The repeated announcements after workouts were starting to sound like Bone Frog. Back to Posse for Possevice (new lexicon?). Posse “You need a co site Q for this, and its not me”. So out went the call (threat) asking for a co site Q for the blood drive. The original call for help got me some volunteers, but not a Co Site Q. Then Chastain reached out “Still needs some help?”. “Yes I do; Congratulations you are now Co Site Q”. I told Chastain in our opening discussion “I’m stuck at 45. I don’t see a path to 100”. We developed a plan to broaden our reach into the neighborhoods of Waxhaw through Neighborhood Facebook posts and the next door app. Donors started pouring in again. 52, 67, 72. We would market late afternoon/evening and I’d check our portal the next morning to find we were full. We were constantly requesting more donor slots from the Red Cross (adding slots means adding staff so they had to get that approved/scheduled which took time. It wasn’t an automatic add). We made a final push inside F3 for pax to individually reach out (not mass market) to draw in our final numbers. Then word came back from the Red Cross….”I think we are close to being full. I will see if I can get you one final group of slots, but we need to cap you at 79”. And there it was, the first time I realized I wasn’t going to get a chance to hit my original goal. I was bummed, but I was quickly reminded by Chastain what an accomplishment 79 was. I then received an email from some higher up red cross folks as well as F3 Metro guys stating how excited they were with our drive and how much of a big deal that large of a drive is. Ok, got my head back right. Lets do this
thing thang about F3, is that when a brother asks for help, people show up. Hard commits. People you can count on. I was amazed at how many people arrived early to help, asked me what they could do, brought tons of food for donations, or just showed up to give blood.
I won’t bore you with the details, but about an hour before the first donation slot, 4-5 guys where there helping to move tables, redirect traffic to the right door, learning the scan in system, and helping the Red Cross unload (when they would let us).
About an hour in, a higher up Red Cross person arrives and starts telling us that F3 Metro made it a competition at their drive and kept track of how long it took to fill the pint bag. Before she could finish, Chastain had a marker in his hand going around collecting times and keeping track on the white board. Loafer with an early 3:27 jumped out to the lead and tamped Bottle Cap’s bragging down quickly. Deadwood arrived and heard competition only to light up with joy. (I swear you could set up a dog turd eating contest and he would try and win it. The guy thrives on competition). In the end, no one could catch Loafer. Congrats on being the one that would bleed out the fastest if you were ever stabbed.
The guys just kept pouring in. Tons of Waxhaw guys, but I was surprised how many Area 51 and SOB guys came too (when hospital names are used to register, its hard to know if they are F3 until day of). We also used this as an opportunity to EH some new folks. 20 pamphlets were printed telling people about F3 (all three F’s) as well as a schedule of all three F’s. I thought I would be taking extra pamphlets home…nope. We ran out with over an hour left in donations.
Final tally was 76 donors showed up. Four were deferred (meaning they wouldn’t take their blood that day for various reasons) for a total of 72 pints (Wow). The final tally will happen in a few days and will only grow as the Power Red that was donated by some actually counts more than a pint. We are likely close to 80 pints.
There is a lot to say here, and I will attempt to keep the back patting and soap boxing to a minimum.
A call was put out Tuesday that Five Stones sites would need to be relocated this week due to a Day Camp there. (Insert Gif of me balling up the Winkie and throwing it in the trash). A quick decision to relocate to Cuthbertson (I mean we only use it for 5 workouts a week and multiple convergences, whats one more day). I struggled with what to do to keep it a gear bootcamp – something different that what is always done at Cutty. What’s a gear bootcamp you ask? Well its purposefully using gear to increase strength, while still getting the heart rate up through either running or cardio exercises.
I went to bed last night with a plan to do an Amrap. I woke up early and decided to throw it out (2nd workout I scrapped for those counting). Amrap’s have been done at Cuthbertson before. There isn’t enough rocks spaced out to do a good Amrap. So what to do….what to do. I decided to pull my first winkie out of the trash and give it my best go. It would require some rock running (which I hate), but its a better Chiseled Winkie (more lifting) than the Amrap I had planned. 90’s alternative playlist on…..lets go!
Mosey down the path and grab a rock from the rock pile about 3 lights in. Circle up for 30 curls (counted on my up just for Posse). Rocks down. Go grab another rock from the secondary rock pile closer to the fence/pond. Run with your second rock down to the double light/sidewalk jut off to softball fields. Circle up for 30 overhead tricep extensions (on my up). Rocks down. Repeat for 2 more rounds: 30 curls, 30 tricep extensions, with a run in between. Finish once you’ve completed 90 curls and 90 tri’s. Mary waiting on the 6 (Wrigley led Am Ham’s).
Round 2: 30 chest presses, run, and 10 staggered rock merkins. Repeat until you’ve completed 90 chest presses and 30 Rock Merkins. Mary for 6 (LBC’s and Gas Pumpers).
Round 3: 30 Overhead Presses, run, 30 Rows. Repeat 3 times for 90 and 90. Mary waiting on the 6 (Dough Boy led big boy sit ups)
Round 4: Partner Up. Partner 1 Lunge Walks about 20 yards (down sidewalk towards fields) and run backwards back up the hill. Partner 2 does Sumo Squats (or goblet squats if you prefer your rock in a different location). Repeat until everyone has completed both 3 times each.
Watch check – running out of time. Had planed to do Rounds 1-3 (just once, not three times) again back-to-back-to-back as a grand finale. Oh well.
Sent half the group towards the shed to redistribute rocks (that pile has been looking thin lately) while the other half went back to put there rocks back at the original location. Meet back up at your other rock to do 30 curls and put that rock up.
Some Pax got a little antsy being that there was only 1 minute left and started taking off to COT. I called everyone back. Ricky Bobby time checked me again being ever so concerned that we might be 1 minute late. “Its cool, I got this. I’m no Hooch”. Jailbreak to COT. Give it all you got. As I reached COT the watch said 6:45 (since I don’t have a seconds counter, I have no clue how long it had been 6:45….).
Via Tool Time (for his VQ):
Had the honor to VQ today thanks to @Glidah, @Fusebox, and @Brutus for
marketing such a large group. What better way to have your first VQ then with such a
Warm up time:
Started with a light mosey to warm the body up.
20 x Side Straddle Hops
Then 20 x Imperial Walkers
Then 20 x Toy soldiers
Then Calf stretch
Followed by Back stretch
Following our lite warm up we would mosey to our first stage out of 3 stages, on the
way to Stage one the heat started with @Brutus and @Glidah talking smack about
my counting, sure we may have missed 1,2,3 a few times but we got the job done.
Continuing our Mosey @Brutus kept talking so I decided we had to pick up the
pace/workout reps to keep him quiet. 😉
And the sweat begins:
Each PAX grabbed a medium weight rock (what a medium weight rock now I think to
5 x sets of the Following: Working from 10 reps each down to 5
Each set consisted of 10x Curls, 10x shoulder press, 10x triceps (working each round
down from 10, 9, 8, 7, 6, and 5)
Each set was followed with a faster than jog pace up and down the Five Stones
entrance (if I had to guess a ¼ mile maybe)
After complete, rocks were put back in the rock pile and a “slow mosey” (@Ice9
doesn’t know what slow is so we moved at a good pace to the next stage). The next
stage (Stage 2) was at the backside corner lot of the church/school. Each of the
PAX would start at one side of the parking spacing working head on to the next
3 x sets of the Following:
30 x squats
The PAX would then move to the opposite parking spot doing a Bear crawl/ Merkin
Thanks to @Ice 9 we now call this the “Bearkin” (If this has been named already
please call me out on it and its all yours!)
Once on the opposite side the PAX did the following
20 x Bombjacks
So now that we have completed Stage 2 it was onto Stage 3 for the finish line, the
PAX now would Mosey to about where we all parked in the main parking lot for the
The following were completed at stage 3
Run at a quicker than job pace to the first island (about 30 yards out)
Then 5 x burpies and run back to start
5 x big boy situps and run to second island (about 40 yards out)
Then 10 x burpies and run back to start
10 x big boy situps and run to third island (about 60 yards out)
Then 15 x burpies and run back to start
Finish with 15 Big boy situps
And….we were just about done but we still have 4 min on the clock.
The following was done to cool down
Mosey around Mt. Chiseled.
Last two minutes consisted of planks with the PAX!
This completed our workout, everyone was soaking wet by the end with no rain in
sight! Good job everyone keep up the hard work!
Q School – July 25 th (sign up if you have not done so already)
Blood Drive – Fuse Box has enough people now to get the drive going but will need
volunteers to setup and run the drive. Two 2 hour shifts with 2 men at each shift (He needs 4 volunteers)
Pax Challenge- About 8K raised, raffle going on for Laz-Boy Furniture don’t miss your
opportunity for a new couch for the man cave!
1776 Challenge this Sat at Black Hawk. All other Saturday AO’s will be closed to converge at Walnut Creek Park.
Men’s group meeting Monday night to start a new series meeting at Ackbar’s church
(Pizza and Beer)
Sure, why not. Lets create a little FOMO. Lets spread the word. Lets build some excitement.
10 pax showed up this morning at 9:00 am at Newtown Elementary for the weekly F3 Waxhaw Dad’s. Its open to kids and their dads roughly age 4-14 but the prime ages are 5-12.
So what do we typically do at F3 Dad’s? We’ve done obstacle courses, relay races, played soccer, treasure hunted, capture the flag, and water gun tag. Sound fun? Well it is. My 2.0’s love it. Its 45 min to an hour of them getting to do what Dad does every morning, build comradere with other kids, and see their Dad taking an interest in his and their fitness.
So what did we do today? I’m glad you asked.
Funky Mosey. (Whats a funky mosey?) Well its where the Q runs randomly all over the place. Grass, trees, left, right, change direction. You name it.
Circle up in what little bit of shade New Town offers. Handed the keys to the Q to the kids to let them decide what warm up exercises we did:
Little Biker Girl: 15 Side Straddle Hops
Spinnach: 10 Big Boy Sit Ups
The Great Bambino: 10 Dad Merkins (kids ride dad’s back while dad does push ups. A kids favorite….Dads, not so much).
The Meg: 50 Merkins (yes you read that right). I attempted to audible but the Meg was having none of it. With a little help, he knocked out all 50. Great job. (The rest of us just watched after we did 10).
Cheddar: Toy Soldiers
Flat Foot: Butt Kickers (with a snicker from some of the 2.0’s)
Little Biker Girl: Kereoke Right
Little Biker Girl: Kereoke Left
Find the hill at the back of the school. Section off into family groups. As a family, you have to go up and down the hill 10 times (Up and Down is 1). But the catch is that you could only go down and up the same way once. So if you ran down the hill once, you couldn’t run back down the hill a second time, you had to be creative. Some of the creative ways to traverse the hill were:
Short Mosey to Track for a relay race. Stay in Families. One person at a time run across the field to the other side of the track. Once entire family is there, one at a time run back. We found some competitive juices in Olive Oil on this one.
Oh look, there’s a half deflated soccer ball in the middle of two goals. Lets audible and play soccer…kids vs parents. Kids won 1-0, but parents had two shots on goal with wide open misses from Olive Oil (shes fired). I’m pretty sure she stiffed armed her youngest in order to get the open net shots.
Kids starting to complain about the heat. So lets head towards the cars to take a water break. Lunge walk up side walk. Frog hop in each sidewalk square. Mosey toward school stopping at the wall for 50 jabs and 25 presses.
Next was capture the flag water tag. Bailey’s vs everyone else (Fuse & Drive By + 2.0’s). There is a cone at each end of the parking lot along with a cooler full of soap water to use to refill (and kill corona germs). Object is to shoot the other teams cone with water. If they shoot you with water, you had the option to do one of these 4 things to be unfrozen: 5 Burpees, 10 Merkins, 10 Squats, or run back to your base.
Team Fuse & Drive by took an early lead employing a “goalie” and four attackers strategy. But the Bailey’s came storming back once they started implementing their diversion strategy. Final score was 4-2 (I think?) good guys win.
Finish off with a quick game of dueling water guns. Any one can challenge anyone to a dual. Parents vs parents, kids vs kids, or kids vs parents. Line up head to head in opposite parking spaces, on go, jump up and start shooting. Lots of fun here. Too many good battles to recount, just know everyone was soaked afterwards and loving it.
Return to car for one final WATER BREAK, COT, Prayer, and DOUGHNUTS! Oh, I didn’t go the easy route this week. Oh no. I passed two Dunkin’ Doughnuts on my way to the glory of all doughnut shops – Krispy Kreme. 2 Dozen original glazed and a dozen patriot doughnuts (highly recommend a box of patriots for your 4th of July celebration…they were awesome). Lots of fun had by all. If you haven’t tried F3 Dad’s and you have a 2.o aged 3-13, come give it a shot. Its a great way to spend the Saturday morning with your kids.
8 Watchtower’s and 6 Masher’s (including a Kotters welcome for Beltway), met in a parking lot to do weird stuff together. After seeing a steady weight decline (and by steady I mean I lose 2-4 pounds during the week and gain 1-3 pounds over the weekend) over quarantine, my family decided they really liked the old me and fed me pizza for fathers day lunch, BBQ for dinner, and 3 helpings of peach cobbler and ice cream in between. To say I felt sluggish during yesterday’s workout was an understatement…and the dreaded scale and FUPA measurement confirmed my suspicion, I was dangerously close to heading towards fat boy territory again. The good news (or perhaps bad news if you were a Watchtower pax today) is that I could do something about it being on Q today…so with that…DICCS, lets go.
Fairly fast opening mosey pace towards the bus lot. Turn around to find a much smaller group than we left out with (8 in total).
Mosey to neighborhood stopping once to let the 6 catch up. While trying to figure out what to do I did a satellite view of the campus and found that the neighborhood streets make an “8”. So I decided we would take advantage of the 8. At each corner we will do a called exercise then run at a faster pace than a mosey to the next corner. Mountain Climbers waiting on the 6.
Mosey to the cul-de-sac near the front entrance for a Triple Nickle. 10 Dry Docks at the top, Run, 10 Jump Squats at the bottom (first light post). Do those three exercises 5 times for the triple nickle. (Yes, we had a OG try to tell me I was doing a Triple dime – Come on Foundation….you know better!). A quick watch check and I get wide eyed to see I have much more time left than I thought. Some days time moves so fast but today it just crawled.
Quick sprints back towards the school First spring to front of neighborhood. Second sprint to school bus entrance. Third Sprint to School wall. Smithers, Mad Dog, and Foundation all pushed hard here trying to beat each other.
On the wall waiting for the 6.
Continuing our springs until time was up. Sprint to other end of the school. Lunge waiting on the 6. Sprint each of the 4 corners of the parking lot again waiting on 6 before starting off to the next corner. Reached final corner and hurried over to COT. A few pax kept moving to get their even (odd) number of 3 miles in. Finitto.
Via email from High Hat:
Five, no six, no make that 7 guys came out to Asylum this beautiful morning. While we launched with 5, we finished with 7. I was doing some GroupMe marketing for my Q Source Q on Sunday afternoon when I received a text from Damascus saying he was in a pinch and needed a Q for Asylum; No Problem, I will perform my first two Q’s in a day (Deadwood is jealous now – I can hear phones already pinging at Floater and Clyent Dinner).
Hence forth to be referred to as double tap instead of double q (which has a much different meaning in zombie movies), here is back-to-back backblasts for Asylum and Q Source (You won’t run out of reading material on the john today).
Beautiful morning – DICCS given (More on that later in the Q Source BB).
Lets Go! Wait on shop to get out of his car, ok now lets go!
Mosey to rock pile where I stole borrowed from both Nails and Smokey. Rocks to warm up? Why yes, yes indeed.
Rocks up and form a line for lunge walk Indian run. Went approximately 50 yards before I called it and we mosey’ed to Pet Smart.
4 5 Corners with Deconstructive Burpees. Doing exercises on the out 1 round at a time and coming back to the start (burpees).
Grab shopping cart corral railing for Supine Ladders 10 to 1. Finished with a 10 second hold.
(Check watch, 10 minutes left).
Lets go to Hickory Tavern like we always do and so something there to close out. Lets line up on the curb of pet smart to repeat a previous Q. Parking Space Suicides. 20 T Delts on the in and 5 Dry Docks on the out. Shop Dawg with the obvious quote “Oh, is today shoulders day?”.
2 minutes left. Jail Break to Hickory Tavern. Then final Jailbreak to COT with Clydesdales getting a 5 second head start. Burpees for everyone if a Gazelle beats a Clydesdale – and one did. So we did 1 burpee as we already hit 6:45.
Q SOURCE BB
Thanks to those that attended. Today we discussed Positive Habit Transfer, but before we jumped in, we finished on Shops homework from last week. Identifying your dolphin (unique gift or skill) and daffodil (the people are drawn to help) in order to help you better answer the question: What ultimate life problem are you uniquely qualified to solve? That last question hit me like a load of bricks when I heard it last year at Q source. Up until then I had dabbled in Q source. Attending a couple times, but not a regular. But when asked a life changing question that I couldn’t answer, I felt it was time to take Q source more seriously. To attend more, listen deeper, get vulnerable, and ask questions. To make it a positive habit that would eventually turn into a brick for me. After assembling a few of these bricks together, now I’m developing a guardrail to keep me on the road and out of the ditch. (If any of this sounds foreign, like another part of the secret F3 language you’ve never heard, and it interest you – please join us. Mondays at Brooklyn Pizza or Fridays at Cuthbertson. There is a lot to be learned from F3 and like Bottle Cap said in his Saturday back blast, if all you are getting is the first F, you are missing out. We have a free (virtuous) leadership course at our disposal that corporations would pay thousands of dollars for their employees to attend….again FOR FREE.)
And in case that wasn’t enough soap box for you, I will share this last thing. We discussed today this passage: Through Positive Habit Transfer we stand on the shoulders of giants. The example was given that a flight check list was developed to correct deadly mistakes other pilots had made. That example didn’t resonate with me so I attempted to shift it to driving as an example: seat belts, turn signals, ect. And much like Shop does at Q Source, he hit me with a sledge hammer out of left field when he took it even closer to home. DICCS. F3 has developed its pre-launch safety message because we have had brothers to die while working out. We ask that at least one cell phone be carried with you at the workout so that if someone was to drop 2 miles from the cars, it wouldn’t take 15 minutes for someone to run get their phone and call for help. We ask for head lamps, reflective gear, and caution while crossing the street because we have had a FIA member die while crossing in a crosswalk. We often gloss over DICCS, who has a cell phone, who knows CPR, and other site safety elements; but remember we do it for a reason. Positive Habit Transfer. We stand on the shoulders of giants.
For those that made it this far, thank you. I’m sorry if it was too much soap box. I’ve tried to be better about limiting those moments. Come join us at Q Source sometime. And stay safe out there.
13 guys joined me today for a tour of Cutty (I’m trying to make that the cool way to say Cuthbertson, mostly because Cuthbertson trips me up 8 of 10 times and makes me feel like I’ve suddenly developed a lisp to go along with my poor spelling). Ackbar reached out Wednesday to see if I would lead today. Its not quite the shortest window I’ve been given to lead – that distinction goes to Glydah at a Chiseled workout where we decided to split the group 30 seconds before launch; but it is the second shortest. Two days to get PREPARED (also the discussion today at Q Source), lets do this. Disclaimer given and promised to keep pax out of each others sweat piles. This lead to some foreshadowing from Mad Dog – “Oh great, I guess that means lots of mosey”
WARM UP (kinda)
Mosey to parking lot behind Rudy’s poop palace. Jimmy Duggan when you arrive. 20 jump squats.
Mosey to traffic circle. Calf stretch waiting on 6.
5 rounds of 5 different merkin exercises broken up by 20 mountain climbers in between:
Much respect to the guys that made it all the way through without going to their knees. I’m still working to get there.
Grab some near by fence for 30 deep jump squats then mosey to bottom
traffic circle cul-de-sac. Find some curb for 20 scorpion dry docks.
Mosey up the hill back to traffic circle for 15 berishnicoffs each leg.
Mosey to Football parking lot and find your own parking space next to the curb. Parking space suicides (no not lines Bottle cap). On the out to 10 T delts and 5 Merkins. On the back to 20 curb dips. For those counting there were 9 parking spots heading out. I had thoughts of audibling 3/4 the way through, especially when my shoulders were starting to ache, but figured we were close and I didn’t hear enough complaining so we pushed through.
Mosey to one of the corners for 4 corners (no, not progressive four corners Mad Dog….you can breathe a sign of relief).
Checked the watch, had more time than I thought….lets do that again. Repeato.
Mosey up the hill towards the middle school road. Divide into two teams – Clydesdale’s and Gazelles for Indian Runs. I had to regroup a couple guys (cough cough: Ackbar and One Star). Gazelles started out slow, much to the Clydesdales surprise, but quickly gained ground on us.
Bottle Cap with a slight Q Jack with sprints for the gazelles before I could get everyone circled up at COT for Abs. Dough Boy let LBC’s until there was no time left.