(Thank you Posse for the BB title). I woke up this morning with a headache likely caused by me silently yelling at the TV last night at 10:30 while the rest of the family slept. My Wolfpack decided to lay another egg against the Cheats Tarholes baby blues. To make matters worse, after setting out eqiupment (thanks again to Posse for the help) I arrive to the shovel flag to find Mayham proudly sporting those awful baby blues. Touche Mayham. If you win, you got bragging rights. So with all that said, I had some built up frustrations that unfortunately got taken out of the pax. Here’s how it went.
WARM UP
Mosey to front entrance.
Hamstring stretch waiting on the 6.
Toy Soldiers 1o each leg.
20 Dry Docks per light pole heading to mount Chiseled. I’m assuming we did around 100.
THE THANG
Partner up. 10 stations
In between each round I called out a different thing to do before rotating. They were:
We got 1.5 rounds before time got the better of us. Put equipment in my car. If no equipment in your hand, run a lap. Heisman was holding one of the long bars so I graciously took it from him so he could run a lap. Catfish called me out that it was just so I didn’t have to run a lap. Yup.
All equipment up, meet the pax that started running laps and head back to the shovel flag. The 6 arrived just as the clock hit 6:15.
MOLESKIN
Thanks to everyone coming out. 20 pax are strong numbers for Chiseled. (I guess it was the weather). I loved the mix we had today. Some new guys. Some respects. Stronger guys. Some Gazelles. A great group.
Thanks again for Posse for arriving early to help with equipment.
FNG – Sledge-o-matic. His name is Jim Galliger and I led with an opening Melon Smasher but Glidah came in with the perfect name at the end. Another strong consideration was Sweet Caroline as he dabbles as a singer/song writer. Great push today for your opening workout.
Thanks to Mayhem who partnered up with Sledge-O-Matic and helped decipher our exicon for him.
Strong push out of the regulars today.
I think we all learned it may be best to not allow me to Q after a Wolfpack rivalry loss. Sorry boys. We can beat Duke by 22, but then get swept by the worse Carolina team since the Dohrtey (there is an H in there somewhere) years. Thanks to my Wolfpack bud Chicken Little who gave me his feathery shoulder to cry on listened to me lament about how bad we are and thanking God that we at least have a good baseball team to watch.
It was great having all three site Q’s out today. Its been tough with my travel here at the beginning of the year and I appreciate Rudy and Glidah stepping up to fill in while I’m gone.
Good push by Flow. Glad to see he is becoming a regular. With our resident youngin’s (Halfback and Stub Hub) taking time off to raise youngin’s of their own (I assume), I’ve been in the predicament of being the youngest guy out there. I’ve got Flow by a year so keep coming out so you can catch all the Millennial jokes instead of me.
Legalized pushed hard with me today. We locked eyes a couple times while attempting to catch our breath. I knew then I had a good workout going. Sometimes whats in your head (or on paper) doesn’t always translate well to the actual workout. Today was as rough as I had hoped it would be when planning it.
Brutus work trip prevented him from leading today, but have no fear pax….you can experience a Brutus beat down in April.
ANNOUNCEMENTS
Father/Daughter Dance. March 6. Ballentyne Hotel Www.Markthismoment.com to register.
Pray for Blades of Glory as he takes 33 HS kids on a mission trip to Guatemala
Keep praying that Posse’s time our of work will be brief and that he will land a dream job soon.
Christ Closet folding parting this Thursday at Akbar’s church
Mayhem (dang I’ve mentioned him a lot) is leading a mission trip to Nicaragua in September. Akbar is a HC. He is looking to get additional F3 guys to join.
I figured with the snow and sleet yesterday it would be low numbers today. I wasn’t even sure when I woke up that the roads would be passable. I opened the garage to find the driveway almost dry…not even wet for ice. Quickly loaded up the gear and headed out to Five Stones to find Brutus waiting in his car. After getting gear set up, we had 20 minutes to chat waiting on other pax to arrive. 5 min until start….hmmm. 2 Min…still no one. I warned Brutus that if no one showed up, I was going to give him an ass whooping of a workout as I knew he could take it. Time and no other pax. DiCCS given. Lets go.
WARM UP
THE THANG
Broke the workout into muscle groups.
Biceps: Three stations. 27lb bar curl. 22 lb bar reverse curl. 25 lb dumbbell hammer curl. Do 300 reps each. Do 150 Reps Each. Do 100 Reps each. Go to exhaustion at each station and do that three times.
Shoulders: Three Stations, Three times. Military Press with Dumbbells (25 and 3o lbs). One hand Clean, snatch, and press with one dumbbell alternating hands. 27lb bar reverse grip press.
Triceps: Three Stations Three times. 25 or 30 lb dumbbell overhead extension. 10 lb dumbbell kickbacks. Dips.
Shoulders Round 2: Four stations, three times. 10 lb dumbbell Lateral raise. 10 lb dumbbell reverse fly. 22 lb bar front raise. 10 lb plate wheelbarrow walkers??? (Not sure what to call these but you put your feet on two small plates, keep legs straight and use your hands to walk/pull your body. Went three parking spaces out.
Back: Cinderblock Rows. Reverse Fly’s again. As many as you could do in 2.5 minutes. TIME’S UP.
MOLESKIN
I enjoy the camaraderie that Diesel brings. The extra mumble chatter. While two may sound like an awful workout number, I actually enjoyed it today. Brutus was great company (the dude wont shut up), and is a great yin to my yang (I won’t speak).
Its amazing how many reps you can do the first round when you say go to exhaustion, and then by round three you are barely doing half the reps you started round one with. Lots of tired tight muscles today.
Lots of good idea’s shared around plans to pay houses off early. I’ve got a one year plan (was five years in total and I’m in year 4), Brutus has a 2 year plan (no clue how long he has been working on it). I like his thought process better so if your curious, pull him to the side and listen to his thoughts on saving mortgage interest. There are lots of tricks/secrets to paying a house off early, but however you do it, it takes disciplined saving and extra money going towards that principal. Akbar is also a good one I’ve heard speak on the subject if your looking for a resource.
Other topics of discussion included home life, bridge design, both of our shoulder injuries, ways to make our F3 region better, and how we can’t wait until spring weather so the rest of you jack clowns will get out of bed and come join us.
ANNOUNCEMENTS
www.MarkThisMoment.com for father/daughter dance registration. March 6th at Ballentyne Hotel. This will be my third year taking my daughter and she looks forward to it every year. Yes the schools do one too, but I find this one to be much more impactful and time well spent with my daughter.
Christ Closet Giveaway this Saturday at Akbar’s church (corner of Newtown and Cuthbertson). 9:00 – 2:00 is the giveaway hours but they need pax earlier than that to help set up. Trucks needed to haul furniture.
12 guys pulled themselves out of bed after a late night of watching the Super Bowl. Apparently two of them missed the start of ignition as they had no business hanging with us Clydesdales.
I got there early to enjoy some of the Super Bowl banter and Monday morning quarterbacking. However, what I got was a lot of talk about the half time show, the amount of grinding, and the comment that I guess we all know now that J LO gets a Brazilian wax (Respects may have to look that one up) after seeing her crotch in the camera for 10 strait minutes. Please keep in mind, none of these were complaints.
Alright, lets get this started. DICCS.
WARM UP
Figure 8 mosey around the middle school and back to our starting point. Circle up for:
THE THANG
Mosey to path behind schools stopping at each light for an increasing number of Pulse Merkins (that’s a merkin and a half). If you finish early, wall sit. Last light (by my count) was the 8th light. I’ve got to be honest, I could barely crank out those last 8 and they looked more like hand release merkins than they did pulse Merkins. By the sounds of the grunting it sounds as if that whipped almost everyone.
On the wall for a quick round of wall slaps in cadence.
Mosey towards traffic circle stopping at the bottom path to wait on 6. Once 6 arrived we did 10 reverse lunge walks and then 10 crawl bears up the hill/path. Keep going until I say recover. (I recovered after the second round). Mosey towards traffic circle and team up in groups of 3.
P1 Top of the hill: grab fence for low slow squat hops
P2 Bottom of hill: Atomic Merkins (in/out merkin)
P3: Runner in between.
Completed three sets. Asked if anyone needed a 10 count. Someone did. Very quick 10 count and we mosey towards football parking lot stopping at the center pole for Star Fish.
Center pole increasing burpees starting with 1 and ending with 5.
Corner 1: 15 Berishnicoffs Right leg. (front lunge hop into a back lung. Keep one leg planted while other leg is moving)
Corner 2: 15 Berishnicoffs Left Leg.
Corner 3: 30 Monkey Humpers
Corner 4: 15 Fire Hydrant squats??? (I’ve called them Mok Tar Jai’s for legs before but was corrected that Shop Dawg had done them before and called them Fire Hydrant somethings). Find grass, lunge down to knee then other knee then stand up. Switch legs.
Legs were burning after this so what do we do….Mosey! Head back towards the traffic circle.
50 bear crawls down the hill then recover at the bottom. Easy Button (or Glidah, I’m not sure who) led Mary with 20 AmHam’s (American Hammers) in cadence.
Mosey to shed. 10 dry docks at each light heading back to start. Easy’s Button’s wife came strolling down the path just in time to see 12 sweaty dudes with their asses in the air. Easy Button and the M disappeared into Rudy’s Poop Palace for 5 minutes (not really but why spoil a good joke on the truth) though many pax agree is was less than 2 minutes.
MOLE SKIN
ANNOUNCEMENTS
22 Men won the battle with the pillow didn’t drink as much last night and found a way to post this morning. About a month ago I noticed that Christmas and New Years Day both fell on a Wednesday. I reached out to the Dromedary crew to gauge their interest in converging. The thought being that as we have added workouts, we have fragmented pax. It would be nice to all be together for the first workout of the year. Dromedary agreed, though at first both site Q’s said they would be traveling and not make the workout. Ultimately they both made it this morning.
Glidah and I arrived early to set up gear. Planned for as many as 38, but quickly found the number to be much lower. Gear set up and only 8 minutes left so I rush over to the start so that I have time to weigh in and strategically relocate the Herpes sticker (as of this writing, the pax has not found it). 2 minutes left….blatter is kinda full. Where the hell is foundation. DICCS given by Goodfella and away we go.
WARM UP
Mosey down path and circle up at first light for 20 SSH.
Mosey behind the school to alcove for (15?) Low Slow Squats.
Mosey to basketball court for (15?) Imperial Walkers.
Mosey to Transporters Shed Rudy’s Poop Palace for 20 Merkins.
THE THANG
Grab Wall for 20 Mike Tysons and 20 Donkey Kicks.
Mosey to Traffic Circle and partner up in groups of three.
Round 1: 2 laps each
P1: Curls with Blocks. P2: LBC. P3: Runner in between.
Round 2: 2 laps
P1: Shoulder Press. P2: Flutter. P3: Runner
Round 3: 2 lamps
P1: Man Makers Burpee Press with block. P2: Heels to Heaven. P3: Runner.
CHISELED’s Turn
Mosey to football parking lot. Staying in groups of three. Gear stations on opposite ends of parking lot with runner in between:
Five minutes left. Mosey back to start around the front of the schools.
MOLESKIN
ANNOUNCEMENTS
I still get excited when asked to Q. The feeling that another man believes in me enough to ask me to step up is a good feeling. I still get the night before and morning of jitters…did I plan enough, is it hard enough. The what if’s roll through my head. What if 30 people show up – how will I adjust. What if only 4 show up. What if its all Gazelles and I’m the 6. I replay the workout out over and over in my head the night before often keeping me up much later than I would like. I’m almost 2.5 years into F3 and I hope I never lose the excitement of being a Q. The excitement of planning out something that is going to suck and hoping my fellow pax enjoy the suck as much as I do. I hope you still get jitters before a Q. Jitters are good.
14 men decided to join me on a beautiful, but foggy, Saturday morning. I arrived early to get a head start on the mumble chatter. Such topics as “Why is Wedding Singer still here?”, Chainsaw looks creepy walking up in the fog with car headlights from behind, and warning the FNG that he will get a name at the end and it could be as bad as Twinkle Toes.
6:29 Diccs were given. FNG didn’t leave so we didn’t scare him off to bad whipping out the Diccs (will that joke ever get old?). 6:30, lets go.
WARM UP
Mosey to cul de sac. I wasn’t short of breath yet and it looked like a pax coming in late, circle back to pick them up then back down to cul de sac.
THE THANG
Two groups – Clydesdales and Gazelles for Indian Runs. Gazelles for the long route on the trail, to the road, and back to club house parking lot. Clydesdales with a shorter route up the shortcut to the play ground. Clydesdales arrived first and completed 15 gas pumpers waiting on Gazelles.
Partner Up. Partner 1 Run a lap around the large island. Partner 2 in same direction do inch worm dry docks. Complete each 3 times.
Active recovery towards other end of the parking lot with 50 over head t claps. Thanks to Twinkles Toes for keeping me honest counting for me. Mosey to Bridge.
Partner 1: 1 legged step up. Partner 2: run to club house entrance and back. Recover when each partner has done each leg once. Due to height of the step up cars coming in, many of us changed from road side to sidewalk side.
Partner 1: 1 legged lunge. partner 2: run the other direction towards the next road on the right. Do two burpees and return. Recover when each partner has done each leg once.
Active Recovery: 50 T Claps walking towards the road.
Leap Frog Sprints. Partner 1: reverse walking lunge. Partner 2: Run ahead to first tree on the left then start doing a reverse walking lunge. Partner 1: Sprint past partner 2 to the second tree. Keep leap frogging each other until the end.
Rock Work. Partner 1: walk with rock in one direction doing an exercise. 100 curls, 100 presses, 100 tricep extensions. Partner 2: runs opposite direction around the wide school parking lot. When you meet your partner switch. Go until the last group finishes their 100’s.
While we waited on runners to get in when last group finished with rock, we did rock squats. Carb Load asked if he could modify to rows as his legs were dead. I have to admit, this brought a smile to my face.
Partner 1: hold rock over your head and walk with Partner 2 while he does walking lunges. When you can no longer hold rock over your head, switch. We walked about half the parking lot before I saw we were running out of time. Recover and Rocks up.
1 minute left. Everyone foot on a curb. Clydesdales get a 1 tree head start. If the last gazelle beats the last Clydesdale, Clydesdales do 5 burpees. If Clydesdales beat the last gazelle, then gazelles do five burpees. To no one’s surprise, Wolverine passed every clydesdale, but I’m happy to report that the Gazelles were actually the ones that did burpees. It came down to one lone Gazelle trying to catch a Clydesdale, but in the end he didn’t quite have enough. Good effort by everyone here and a great way to close out the work out with our heat rates at their peak.
MOLESKIN:
Thanks to Rubbermaid for asking me to Q. The pants have felt a little snug lately (too many holiday client dinners and Mom’s cooking for Christmas) so I wanted to get the heart rates up today and run a little more than usual. We logged 3.25 miles. I burned just shy of 1000 calories which is one of my higher calorie burns. I’m not sure if that is due to the workout, or that I’m more out of shape so the heart rate was higher than it normally is.
Legalized brought out FNG Munchkin. He works for Krispey Kreme and hated the idea of being named after a Dunkin Doughnut…..so of course we did.
Good meeting Deep Dish today (Kotters). Dude pushed hard coming back out after some time off.
Hoping some good bets will materialize today between our lone Clemson guy Posse and the multitude of Oh State pax. Looking forward to seeing some burpees on group me later today or in person at Monday’s workouts.
Now for the Zinfandel Soap Box portion of the back blast (I figure he won the effee so it should be named after him). Every year for 20 years my new years resolution was to lose weight. This will be by third New Years since joining F3 that I will not have weight loss as a resolution (yes I’m up now, but its temporary holiday weight that will come off). Its a great feeling as a big guy to not have to have weight loss as a resolution having done it so long. My guess is you have a friend or neighbor that will have that resolution in a couple days. Be proactive in inviting them out. They may not realize they need F3 – I didn’t. After the new year we will have 15 workouts to fill up over a 6 day period – that’s a lot. We all need to be proactive in getting FNG’s out, and some guys that have stopped coming out. Be proactive in asking new guys and checking up on the guys that don’t show any longer. Don’t take no for an answer but also don’t be annoying about it. (Zin can confirm, but I think I talked to him for 6 months about F3 before he came out).
Thanks for the Jitters.
ANNOUNCEMENTS:
Watchtower closing this Tuesday to converge at Bushwood. Holiday hours: 6:30 start.
New Years Day Convergence: Culbertson Middle School with extra special Holiday Hours – 7:00 Start. This will be a mix of Dromedary and Chiseled workouts.
FIA getting started up again. Workouts will be at Millbridge Clubhouse at 5:30 on Tuesday’s.
Twinkle Toes being extra ballsy and inviting pax over to his house for tonight’s football game before asking the wife. I highly suggest showing up unannounced just to see how far into the dog house we can get him in.
Call it what you want. Audible. Relocation. Finding Cover. At 5:10 I met the site Q’s at Five Stones. The rain was coming down hard. Not a gully washer hard, but hard enough that I knew it wouldn’t be safe to lift things over our heads. Add on the fact that it was just 2 degrees above freezing, the decision was made to find cover. Nearest option, Cuthbertson Middle. We grabbed some blocks and headed over.
After unloading gear at the closest spot possible to the car (you know, because when unloading 400 lbs of gear by yourself you don’t want to move it too far), some Diesel pax started arriving.
I will leave out the grumpy Impromptu Site Q exchange and allow him to continue hanging himself in Groupme. I will say I was disappointed in the general attitude we were given and the lack courteousness. I expected jokes and jabs, not hostile attitudes.
A quick car relocation to get them out of teacher spots and a suggested gear relocation to get out of the main walkway, pax grabbed gear and headed towards a second cover with said site Q still offering unsolicited opinions.
Christmas Playlist going, drowning out el gruñón uno.
WARM UP
Waiting on Turnbuckle to arrive from moving his car I decided a light, no gear warm up was appropriate. 20 Side Straddle Hops. I look over to see Big Ten staring a hole through me. My bad. Audible to 20 Jump Squats. TB Arrives….lets go.
THE THANG
Since one of the Diesel Site Q’s apparently knows no other way to count than 1/4, 2/8….I decided to get started with a Jack Webb of sorts. Coupon jump squats and coupon presses. It was around the 20 presses that I thought we may not get to 40. It was at 24 that it was confirmed. On what should have been 28, we went back to 20 and stayed at 20 through the end. Lots of sarcastic chatter about Diesel being no cardio at this point. Lots of heavy breathing going on. Turnbuckle apparently thought his coupon was a bit to heavy dropped the peoples elbow on it to lighten the load.
20 Merkins while I set up the next round. Thanks to Posse for leading that (I think, that was a blurr).
Round robin of curls. By my count there were 8 curl stations and 2 row stations. 30’s with the 27lb barbell was the timer (10 bottom half curls, 10 top half, and 10 full curls). I accidentally put 5 curl stations all together which made for burning arms. Whoops – my bad!
Once everyone completed every station (and after the lactic acid subsided from our biceps), we partnered up. Partner 1 did foot release squats. Partner 2 did exercise. Exercises were 150 tricep extention and 200 rows in groups reps of 20.
Same partners for dips and then presses with weights (35, 30, or 25 lbs). 3 rounds each.
Same partners for Coupon Row and Lawn Mower Pulls (10 each side). 3 rounds each.
4 minutes left….what to do….Ask the pax. I heard calf raises (no), Presses (No, we already did an ungodly amount), and Abs (in my best little jon impression – Okay!).
25 heels to heaven. 50 LBC’s. 20 Windshield Wipers. Time.
MOLESKIN
I have to be honest; I expected only me and the site Q’s to show up today. The fact that Diesel had 10 people on a cold wet day is amazing. Thanks to all those that showed up.
Special shout out to Turnbuckle who is very close to finishing the Octuple. On top of the 7 workouts (and 1 second F event) for this week, he also plans to run his first 5k on Saturday. I’m really proud of the effort and commitment Turnbuckle is putting in to changing. Keep it up. And a shout out to all the pax that are pushing him and helping him through his journey.
Posse and Carb Load got in a slight argument tiff over who has completed more octuples. It was such a silly argument, that I allowed it to go on a bit before calling us in for prayer. If you care – which you don’t, Posse is completing his 3rd this week while Carb load is completing his second….yet carb plans to complete his third next week…which led to the….Oh who cares.
Big Ten becoming as automatic at Diesel as Scott Wood was at NC State from the Free Throw Line (87% career, over 90% his senior year). Perhaps I should have referenced Bobby Hurley here as an olive branch.
Spike walking into Diesel today with his chest puffed out coming off of that spectacular Chiseled Q and back blast. Great job.
Posse – the ever consummate professional psychiatrist. That being said, he did yell at me for asking twice what his rep count was. I perhaps touched a nerve there while not even meaning to.
Shout out to the Site Q’s for adapting to the weather and sticking up for your decision in the face of criticism. Thank you for allowing me to lead today.
ANNOUNCEMENTS
Lots going on this Saturday:
Gladiator @ Rea Farms near Improper Pig Greenway.
Commitment & Homecoming both on regular schedule.
Look for updates from Carb Load about Waxhaw clean up currently scheduled for 7:45.
Cuthbertson Track 5K. Turnbuckle looking for help in pushing him motivating him over the finish line.
Zin’s beer exchange Saturday night.
Some Q’s just stick with you. Some because they are hard, others because they are impactful. One in particular led by Jingles over a year ago has stuck with me. While at Weddington for Watchtower, Jingles took us near the track and pulled out a deck of cards. One at at time he turned over a card that corresponded with a certain exercise. I don’t remember the all the exercises, but it was something like Hearts are Pushups, Spades are Squats…and so on. The one thing I do remember is Aces were a lap around the track and I hated them. We also got delt a Jack, 9, and Queen back to back to back that resulted in 29 straight push ups. After the workout was over, I was spent…..and we didn’t move from a single spot with the exception of the aces lap around the track.
I found it to be a great Q. Simple, yet effective. And its been nagging at me ever since, how could I take that great idea, and build upon it. Make it better. Make it competitive. What if the Q didn’t deal, but the pax did. What if the pax were competing against each other…..and then it struck me while playing the card game War with my daughter…..we need to play WAR!
So with that in mind, I split the pax into two teams. Ability, size, strength; none of that mattered. Each person on the team was given a role. One was the dealer, one was the winning card collector, and the rest of the pax were given “running pax” titles. It was their job to determine if their team won, where the group was running to next.
Here are the rules and what each card exercises were:
Hearts | Exercise | Diamonds | Exercise | Clubs | Exercise | Spades | Exercise |
2 | Merkins | 2 | Jump Squats | 2 | Dry Docks | 2 | Burpees |
3 | Merkins | 3 | Jump Squats | 3 | Dry Docks | 3 | Burpees |
4 | Merkins | 4 | Jump Squats | 4 | Dry Docks | 4 | Burpees |
5 | Merkins | 5 | Jump Squats | 5 | Dry Docks | 5 | Burpees |
6 | Merkins | 6 | Jump Squats | 6 | Dry Docks | 6 | Burpees |
7 | Merkins | 7 | Jump Squats | 7 | Dry Docks | 7 | Burpees |
8 | Merkins | 8 | Jump Squats | 8 | Dry Docks | 8 | Burpees |
9 | Merkins | 9 | Jump Squats | 9 | Dry Docks | 9 | Burpees |
10 | Merkins | 10 | Jump Squats | 10 | Dry Docks | 10 | Burpees |
J | 30 Gas Pumpers + 30 LBC’s | J | 30 Gas Pumpers + 30 LBC’s | J | 30 Gas Pumpers + 30 LBC’s | J | 30 Gas Pumpers + 30 LBC’s |
Q | Four 50 Yard Sprints | Q | Four 50 Yard Sprints | Q | Four 50 Yard Sprints | Q | Four 50 Yard Sprints |
K | 20 In/Outs | K | 20 In/Outs | K | 20 In/Outs | K | 20 In/Outs |
A | Run 1/4 Mile | A | Run 1/4 Mile | A | Run 1/4 Mile | A | Run 1/4 Mile |
Joker | Partner Push & Pulls | Joker | Partner Push & Pulls | Joker | Partner Push & Pulls | Joker | Partner Push & Pulls |
RULES: | |||||||
Same card number, you do both excercises as a triple nickel. | |||||||
Same card suit, you double the reps of the higher card. | |||||||
Same color card, you do both excercises. | |||||||
1/8 mile run in between cards. | |||||||
Team with most cards at end decides fate of losing team. Exercise count not to exceed 20 reps. |
Moleskin:
Lots of lessons learned today. I thought adding a competitive flair would spice things up. But there was really no competition. As Chipolte pointed out several times.
Speaking of Chipolte, he seemed extra ornery today. Several times asking if it mattered that we turned over cards – lets just do some exercises and run. Perhaps not the best person to ask to deal for our team.
Another lesson learned – maybe best to have waited to do this Q when it was warmer. The gloves slowed the dealing down.
I expected more exercises, but it ended up being run heavy. Jingles Q left me sore. This Q just left me tired. Perhaps the next pax can take off from this and improve upon it some more.
The triple nickel sounded good on paper, but the only two times we had “war” (Same card dealt), it was running cards (Aces and Jokers). I had to modify to add some body weight moves in.
Posse showed up 15 minutes late (as usual for Asylum). I’m beginning to think his alarm clock doesn’t have the ability to set an alarm before 5:15.
Thanks to the pax that showed up today and stuck with me. I wanted to try something new and often times new means lots of explanation (not my strong suit) and bugs to be worked out.
Also, thanks to Jingles for that first Q over a year ago that got my wheels spinning.
I’ve got another workout in my head I’ve been wanting to try that combines can jam and ultimate frisbee with cinderblocks (goalee). Anyone with a can jam set want to co-Q with me?
Apparently a certain pax missed the post that Target will pay you (yes, PAY YOU) $5 to come get a flu shot. I received a text from Carb Load yesterday afternoon saying he had come down with Flu like symptoms and needed to bow out of today’s Q (Hope you feel better Carb). With Rudy recently Substi Q’ing for triple B (bad back banjo), and the likelyhood of Banjo getting out of bed in below freezing temps unlikely, I figured it was my time to step up and take the helm.
I arrive early having planned nothing. I sat in my car by myself in a daze contemplating if anyone will show….thinking of how depressing the COT pic would be with just one person in it…..then, all of a sudden a car. Wait, its just Rudy dropping off the site flag before he bolts to Dromedary. Maybe no one will show……Wait, another car. Dough boy to save the day! Oh no….I’ve sat in my warm car contemplating if anyone will show instead of planning the wienke….ok quick….what can I do….Another car, and another, and another. 5 brave souls in all showed in this 26 degree weather. I had to make it worth there time for fighting and winning against the fart sack monster (I heard today was an especially tough battle). I also wanted to keep us warm…so with that…disclaimer and we are off.
WARM UP
Hot lap around the parking lot stopping along the way for exercises that I knew would get the blood flowing. 15 Jump Squats. 20 Toe Taps. Keep running to the cinder block pile. Grab a block and hold it over your head while you lunge walk towards my car. Seemed closer when we were running there but when you are lunge walking, all of a sudden it seemed really far. Modify half way to cars with curls.
THE THANG
Press and hold 11’s. 10 presses and 1 hold. 9 and 2. Down to 1 press and 10 hold. This burnt the shoulders up quite well.
Cinderblocks on the curb for foot release squats. The 2 inches of curb along with the 6″ of cinderblock makes for just the right height for this. you legs go slightly below parallel so you get a good burn on the up.
It was at this time that I realized the sweat we built up was starting to ice over. Time to get moving. Hot lap around the parking lot.
Back to Cinderblocks for AMRAP. 10 Curls. 10 Presses. 10 Sumo Squats. 10 Bent Over Rows. Hot lap. As may as you could do in 10 minutes. Surprisingly (to me anyways) Doughboy led the pack with Ricky Bobby quickly on his heels. Draper still recovering from Plantar Faciatis cussed me silently from the rear having to run on the still tender foot. But little did he know, I can read minds so I heard everything (Do you kiss your mother with that mouth?).
Grabbed some weights out of the car for some circuits.
Circuit 1: Curls w 27lb bar. Cinderblock squat jump. Curls with 25 lb dumbbells. Cinderblock foot release squat. Hammer Curl with 30 lb dumbbell. Double Cinderblock lunge walk for the timer (also secretly knew this was going to be a forearm burner)
Circuit 2: 27lb bar press. Cinderblock Row. 25 lb Dumbell press. Cinderblock row. 30 lb dumbell press (yikes). I think we all felt the 30 lb press. Timer was when both rowers hit 20 reps.
Getting cold. Hot lap. Cars coming in for bible study…modify to shorter lap to stay away from cars but do it twice to get same distance. (Ok ok ok, I get it Draper).
Circuit 3: Upright row with 27 lb bar. Cinderblock swings. Upright row with 25 lb dumbell. Cinderblock swings. Upright row with 35 lb keddle bell.
10 minutes left. My mind went blank. What do we do. What do I do….hmmm, I will do what any good Q does…. “Hey pax, do you have a body part you really want to work out?” Ricky Bobby “Abs” Really? Abs. Q overide. Hell no. Its 26 degrees and I don’t want to lay on the cold ground…not to mention Foundation tried his best to reenact the Alien movie on me yesterday at his Q (You know where the alien comes out of the guys stomach – at least that’s what my abs felt like during the final 3 minutes). Dough Boy “Calves”. Calves? I mean, ok…better than laying on the ground. Jack Webb ladder….presses for the 1 and curb calf raise for the 4. Finished with about 2 minutes to go.
Head towards transformer with your blocks and do your favorite exercise. Apparently the pax really love curls. I did a mix of curls and tried doing some overhead tricep presses but learned that’s not easy to do with cinderblocks. Jog back to car just in time for 6:15.
MOLESKIN
Thanks to those that braved the elements and came out today. If you layer up, its really not that bad. I suggest two layers for legs, feet, and arms. A good pair of thick gloves and a toboggan. I really never got cold today….which is saying something considering we were stationary lifting cold metal weights and cinderblocks for most of the Q. Don’t be a pansy. Dress appropriately and get out to the workouts.
Thanks for Dough Boy for being the first to arrive and jog me out of my day dreaming state to actually start planning.
Chainsaw rolling in with style. We were all impressed until we heard it was his wifes car and he only had it as he was told she needed gas and it was too cold for her to get out to get it.
Cinderblocks were frozen together….that’s a first. Thanks to Dough Boy for stepping in and quickly prying them apart. I was just standing there staring at them thinking my heat vision would magically warm them up.
Until next time….Fuse Box out.