Author Archive J-Woww

10 Pax clipped coupons at Commitment today, volunteering for a mixed body beat down

 

Warm-up

Carry coupons to warmup at the circle.
Random warmups (merkins, mountain climbers, imperial walkers, etc.) interlaced with SSH’s for 7 mins, called with some stretches (Moroccan nightclubs, Dugan’s, calves).

 

The Thang

Once limber, run to the school entrance with your coupons, stopping every tree to do either 5x squat with coupon, 5x LBC with coupon, it 5x palm away curls.
Partners do 400x arms to heaven with coupon (chest press, then big boy and shoulder press), with one partner doing a short run.  Audible to 15 mins (average reps were 150 or so).
Circle the school, stop at every bench for 5 low slow squats.  End back at the top by our coupons.
Grab two baby rocks each (have to be able to palm them).  200’s together (standard curl, palm away curl, front raise, fly, shoulder press, overhead tri, row, bent over tri, punches

The Moleskin

I want to thank J-Woww for entering the backblast for me today, he is the greatest (OK, sorry, had to add that part 🙂 )

Announcements

Welcome FNJ Brick – Jason Harper

Tour of Nesbit, Kensington and Millbridge

Heavy rain the night before and no flooding at Nesbit means a perfect day at Commitment.

Warm-up

  • Mosey towards bridge and back to the circle
  • 20 Side Straddle Hops
  • 20 Imperial Walkers
  • Calf Stretches
  • Downward Dog

The Thang

  • Mosey to the rock pile, partner up and grab a lifting rock
  • Repeat the following until the 2nd fire hydrant
    • 100 curls
    • 100 overhead triceps
    • 100 overhead press
    • 100 squat overhead presses (OK, forget about this one – AUDIBLE)
    • Alternate partner runs up to first corner and back
  • Mosey to first corner
    • Frog jump half way to the chain
    • Crap walk the rest of the way (appreciate the correction after I called out bear crawl, do what I do, not what I say)
  • Mosey to the  school basketball area..
    • 10 Scissor Merkins (introduced a couple weeks ago)
      • You start out in a Merkin position, placing one hand directly in front of your face, then the second hand goes directly
        in front of the other, so you have two hands vertical to your face and perform your merkins.
    • 10 Tricep extension pushups
      • You start in a plank and pushup from your elbows until you are in a plank position, good for triceps.
    •  10 Bigboys
    • 20 LBC
    • 20 Heals to Heaven
    • 3 minute plank, yes 3.  (Maddog calling out 3 1/2, but this was denied as cosite Q)  Everyone did well on this.
  • Mosey towards Millbridge stopping at the first corner
    • 20 low slow squats
  • Mosey to Millbridge entrance
    • One minute Al Gore
  • Mosey to empty parking lot by model
    • 15 Burpos (Low Burpees)
    • 20 Flutters (2 is 1)
    • Repeato with 10 Burpos this time.
  • Mosey to next corner and lunge to the bridge
  • Mosey to pool entrance and a combination of Lunge/Running backwards to island.
  • Two laps around the main area near the pool with bear crawls on each corner.
  • Mosey towards COT, but stopping on the bridge.  Everyone took a turn with giving out exercises.
  • Mosey towards the circle
    • 10 scissor merkins
    • 10 tricep extension merkins
    • Have a nice day

The Moleskin

The guys did great today, I see a lot of improvement in Popeye’s running, which is impressive.  Some of us (meaning me) were still sucking wind attributing it to giving blood.  I’ll see how long I can use that.

Announcements

Announcement coming from Doughboy, please keep an eye out for it in Groupme.

No Refunds @ The Body Shop for Body Damage

It started out with everyone waiting for the shop to open ready to get some well deserved body work.

Warm-up

  • Mosey around the parking lot and circle up
  • 20 Side Straddle Hops
  • 20 Imperial Walkers
  • Calf Stretches
  • 10 Scissor Merkins (introduced a couple weeks ago)
    • You start out in a Merkin position, placing one hand directly in front of your face, then the second hand goes directly
      in front of the other, so you have two hands vertical to your face and perform your merkins.
  • 10 tricep extension pushups
    • You start in a plank and pushup from your elbows until you are in a plank position, good for triceps.

The Thang

  • Mosey to the bottom of the road heading out
  • Repeat the following until the 2nd fire hydrant
    • Mosey to street light – 20 speed skaters, 2 is 1
    • Mosey to next street light – 20 LBC’s
  • Grab a partner (but don’t touch) and each pick up a lifting rock
    • 100 curls
    • 100 overhead triceps
    • 100 overhead press
    • Alternate partner runs up to next light closer to Rea Rd
  • Heading back, repeat the following until the 2nd fire hydrant
    • Mosey to street light – 20 dry docks
    • Mosey to next street light – 20 heals to heaven
  • Mosey to the hill area for some 7’s or 8’s, thanks for the math correction Das Boot.
    • Bottom of the hill start with one burpee
    • Top of the hill 6 Bobby Hurleys
  • Mosey/Jail break for 5 minutes, 30 seconds on, 30 seconds walk
  • Mosey back to the parking area near the COT
    • 10 scissor pushups
    • 15 tricep extension pushups.
    • Have a nice day

The Moleskin

Lots of fun today, always nice to introduce a new exercise and see reactions.  Everyone did great with the new exercises.  It’s good
to see all the grins as everyone tries something new :).

Announcements

Blood drive 7/23 9-1 @ Weddington United Methodist Church.  Signup @ redcross.org and search for F3.

Welcome to Site Q School

What a great morning.  We all show up for Site Q school, only for Chastain to assign tasks to each of us.

Catfish – 15 minute Q
Mayhem – 15 minute Q
DasBoot – 15 minute Q
JWoww – Backblast
Rubbermaid – Push Legalized in a Chariot
Legalized – Tell Rubbermaid and others how fast to go
Wrigley/PointBreak – Feedback
Scuba – Time keeper
FuseBox/Chastain – Correct us

Warm-up

Catfish began with a mosey and then warmup exercises

The Thang

  • Catfish did some exercises and mosey around.
  • Mayhem took over for his 15 minutes of fame and promised a 0.0 mosey effort, highlighting how it is done
    at Diesel.  He was Q-Jacked by Fuse at one point, but didn’t let it bother his game, assuming there was a game :).
    He did actually give proper exercise instruction before each exercise, good job.
  • Dasboot was ready for his 15 minutes with some light pole action towards Rudy’s palace.
    He had us grab a lifting rock, some mosey effort, more light pole action, extending his time to 20 minutes on the way
    back, saying something about this is how we do it at the body shop, late.

The Moleskin

There was a lot of talent today at the Site Q School, as there were other areas of the school doing exercises.  The F3 guys were ok too.
We closed out with a poem that Chastain swore he didn’t write.  I am sure that was true.  His kids did ask for their book back though.

We followed up for the detail part of Site Q School near Chik-Fil-A, which was very well organized I should say and everyone was able
to take good information back.

I don’t have much more to say, but it was a good morning.  Only issue I had to work out was Chastain going overtime and my M having
a honey do list for me.

Announcements

Blood drive 7/23 9-1 @ Weddington United Methodist Church.  Signup @ redcross.org and search for F3.

Tour of Bushwood with Merkin Variations

Perfect muggy day to be on the course this morning.

Warm-up

  • Mosey around the parking lot and circle up
  • 20 Side Straddle Hops
  • 20 Imperial Walkers
  • Calf Stretches
  • 10 Scissor/X Merkins (lots of complaints adding a fun new Merkin 🙂 )
    • You start out in a Merkin position, placing one hand directly in front of your face, then the second hand goes directly
      in front of the other, so you have two hands vertical to your face and perform your merkins.

The Thang

  • Mosey to the neighborhood, stopping at the first street, 30 LBC
  • Mosey to next street, 30 Low Slow Squats
  • Mosey to next street, 30 Dry Docks
  • Mosey to next street 30 Merkins
  • Mosey to circle and perform 1 Bobby Hurley, 4 Toe Raise until 10 and 40 (calves were burning after this and was hoping
    it would slow dong Long Haul, no luck)
  • Mosey to next street, 30 Mike Tysons
  • Mosey to entrance of path, 30 toe taps each leg
  • Mosey through the path back to the school to the rock pile for a lifting rock.
    • 30 curls
    • 30 overhead triceps
    • 30  overhead press
    • 30 standing chest press
    • Run to opposite side of the parking lot, 20 merkins, tapping each hand on the curb after each merkin
    • RepeatO
  • 20 LBC
  • 20 Heals to Heaven
  • 20 V-Ups, holding the last one
  • Mosey back to the parking area near the COT
    •  10 big boy’s
    • 5 hand clap pushups
      • OK, since Fiji was there if there was any dental work needed we were in good hands.  I knew this would
        be outside of everyone’s comfort zone, but no better place to try.

The Moleskin

Great bunch of guys today, pushing as always.  It’s fun to watch, when you say, run to the next street and captain’s choice on an exercise until the 6 is in, some fast running from the veterans.

Announcements

Blood drive 7/23 9-1 @ Weddington United Methodist Church.  Signup @ redcross.org and search for F3.

First Flash – Hills and Crab Walks

This was a special Q for me after turning 56 yesterday.  We had a perfect temperature to tour the Cuthbertson schools.

Warm-up

  • Mosey from the parking lot to the bottom of the road by the bathrooms
  • 20 Side Straddle Hops
  • 20 Merkins
  • Calf Stretches
  • 20 Imperial Walkers

The Thang

  • Mosey to the rock pile and grab a lifting rock
  • Partner up
    • 100 curls
    • 100 overhead triceps
    • 100  overhead press
    • 20  Burpees
    • Partner runs to sidewalk and back
  • Mosey to the bottom of the hill near the tennis courts
    •  10 Bobby Hurleys on the top
    • 10 Merkins on the bottom
    • Repeat 5 times
  • Mosey to the first circle
    • 10 Dry Docks
    • 10 LBC’s
    • 10 Mike Tysons
  • Mosey to the second circle and repeat
  • Mosey back to the first circle and lunge around it
  • Mosey to the end of the HS parking lot for some light pole work and say hello
    to the ignition group.

    • Crab walk to the next pole, oh so many complaints on this one 🙂
    • Frog jump/Broad jump to next light pole
    • Bear crawl to next light pole
  • Mosey for 30 seconds / plank 30 seconds, repeat towards the middle school.
  • Introduced a new exercise, not sure of it’s actual name, but you go in a plank and bring your straight out level with your right
    shoulder and lift your right hand a bit off the ground while leaning on the left hand and repeat on the other side, up to 50 reps.
    Some called it a break dance move, like a scissor.
  • Mosey back to COT

The Moleskin

As always, I appreciate leading such fine gentlemen on campus tours. The group today were a solid bunch, some complaints, but those
are good to hear.  The hill and crap walks will be hurting me today.  It’s great to see everyone out and pushing themselves.

Announcements

Adrian Boston – Shake N’ Bake shared his experiences about the current situation with what is going on with the protesters and how he has had his experiences even in our local community.  Thank you for sharing Adrian.

A Good Day for Some Well Rounded Work

Thank you gentlemen for letting me take you on a little adventure around Nesbit and Kensington.  The guys who show up at
Commitment are very supportive, which I appreciate very much.

Warm-up

  • Mosey from the parking lot past the circle half way to the bridge and back to the circle
  • 20 Side Straddle Hops
  • 20 Merkins
  • Calf Stretches
  • 20 Imperial Walkers

The Thang

  • Mosey to the first street corner and back to the 6, repeating until the 6 was at the corner
  • Mosey to the rock pile for 2 rounds of fun.  Everyone grabbed a rock that they can do 30 reps with, multiple times.
    • 30 curls
    • 30 overhead triceps
    • 30 overhead press
    • 5 burpees
    • Run to the far curb and repeat two more times
  • One more set of exercises before we left the area.
    •  30 Standing chests presses with the weight
    •  2 minute plank, well we had some complains from breadbowl and it became 2:15, well we had more complaints
      from breadbowl and it became 2 minutes 30 seconds, but the guys did it , excellent job.
  • Mosey to the corner heading towards the school
  • Crawl Bear (Reverse Bear Crawl) 3 parking spaces,
  • Broad Jump 3 parking spaces
  • Lunge 3 parking spaces
  • Repeat the 3 above until the school entrance.
  • Next 5 minutes around the parking lot run 30 seconds on, 30 seconds off.
  • Break set
    • 20 big boy sit-ups
    • 20 heels to heaven
    • 20 flutter kicks each leg
    • 20 lbc’s
  • Mosey to the bus parking lot for Ladder work, start out 1 exercise and 15 seconds off, then do exercise
    1 & 2, 15 seconds off, 1, 2, & 3 , 15 seconds off, up to 6, then back down

    • SSH
    • Merkins
    • Bobby Hurleys
    • Big Boy Situps
    • Dry Docks
    • Burpees
  • Webb for Squats.
    • Squat (1 – 10)
    • Squat Pulses (4 – 40)
  • Mosey back to COT

The Moleskin

I don’t take anything for granted when I Q.  I realize that everyone has different abilities and you can see what are someone strengths and
weaknesses from a physical or  mentally challenge for a particular day.

My hat goes off to Chainsaw today, after quietly turning 61 the other day, as he had some injuries, pushed through and never complained.

Turnbuckle showed up already having walked about 2.87 miles and cut it off to make sure he made commitment.  That is real commitment.

Frack started the warm up mosey at a good pace, then finding out the next mosey we would be circling back for the 6, suggesting maybe he would slow down, but he didn’t.

Deep Dish continues to fight through some injuries , but continues to show up, super good job.

Doughboy coming straight back from bourbon country did well, as the alcohol came out of his pores as he sweat and he became stronger.

Breadbowl was called Redbull by me about 6 times, apologize for my NJ accent, but he hung in there and continue to fight through when pushed after our 2 minute 30 second plank.

Rubbermaid must have run the whole site prior to everyone showing up to check it out and when it was time to start, barely looked like he worked up a sweat.

Popeye looked like he had tears in his eyes when I told him the set of 30’s for the rocks were named after him, from the last time I did it.

Fusebox had to leave on time today, but he was running faster today, like he wanted the clock to go faster.  He was leading the 5 minute push with ease.

Thanks for keeping me honest gentlemen.

Announcements

Continue to send money in to support the Pax challenge of $100 towards charities in Waxhaw, even if you can send less.

Welcome Back – Time to feel some pain

Nice to get back to a group, compared to running through my neighborhood or the church near me.

The Warm Up

  • Mosey school entrance 12-mile creek.  I have to say, my count, cadence was not there, as I was already thinking of
    my next pain area.
  • 20 SSH
  • 20 Merkins
  • Calf stretches (for Damascus, he was moaning a little too much, reminded me of the moving American pie )
  • Downward Dog (for Damascus)
  • 20 imperial walkers
The Thang
Mosey to the rock pile grab a medium weight boulder through parking lot (bus)
Repeat 4 times (will total 100 reps each when all done).  I’ll have to say, the first round the rock Deadwood had was a little
questionable, but he really stepped up on the final 3 rounds with a large rock.
    • 25 Triceps
    • 25 Curls
    • 25 Overhead presses
    • 25 Standing Chest Press
    • Run to end and back (rock pile to curb after smooth lot)

Mosey around school (long way) to bench area for ABs

  • 25 Big Boys
  • 20 V-Ups
  • 25 Heals to Heaven
  • 25 Flutters
  • 2 minute plank (impressive, but no takers for making it 3 minutes)
Mosey back to the rock pile area, have to admit my form was lacking a bit on this, so chalked it up to age, pulled the AARP card.
  • 30 merkins by a curb, touching each hand after each merkin on the curb
  • Run to the other end of the parking lot for 5 burpees and back
  • 20 merkins by a curb, touching each hand after each merkin on the curb
  • Run to the other end of the parking lot for 5 burpees and back
  • 10 merkins by a curb, touching each hand after each merkin on the curb
  • Run to the other end of the parking lot for 5 burpees and back
Mosey to bottom of the hill before it you turn into the parking lot
  • Crawl bear (reverse bear crawls) 1/3 up road, ok we switched to regular bear crawl after a bit.
  • Broad jump next 1/3
  • Lunges last 1/3
  • Finished with 100 calf raises
Mosey back to the bottom of the hill where we started the crawl bears.
  • Perform a webb of 10/40 for low slow squat / squat pulses (oh the legs are going to hurt tomorrow
The Moleskin
It was great to get back out and even better to lead a tough bunch of fine fellows.  I did get chatter here and there for various reasons, but that’s
all good.  If we can’t take the heat, we need to get out of the kitchen when we Q.
Since I had an all star cast, I knew I was in trouble to deliver something memorable.  Deadwood is too fast and needs to stop running with the dream
team that he runs with.
We were able to get 3+ miles (according to Recalc) and no matter how hard I pushed this time, no one had to run and take a dump.  I was hoping the
last set of fun with the webb around low slow squats and squat pulses would do it, no luck.
Thank you to my group for hanging in there and having fun.
Announcements
Asylum to start early at 6am with Damascus leading Q source right after it @ 7am outside of Chik-Fil-A
Recalc – Hydropax challenge for 100 brothers to donate $100 by the end of May to have a local impact

Preparing Our Bodies for Spring, One Merkin (curb touch) at a Time

I was a little nervous doing the Q today after having a Shingles vaccine less than 48 hours prior and having some side effects
with a pretty sore shoulder, but figured I would deal with it and pull back if needed.  I actually felt pretty good and was determined
to provide a challenging meeting for the fine gentlemen showing up.

The Warm Up

Mosey halfway to the bridge and then back to the circle.

20 side straddle hops
20 merkins (little did everyone know, there would be some good merkins to come later 🙂 )
Calf stretches
20 imperial walkers

The Thang

Since, Popeye had already made a pitstop at the port a john to pee, I figured let’s lunge to the next port a john, to make sure know
one else had to go before we really got into it.  No takers, so we were ready.

Mosey to the rock pile and partner up with  a medium weight boulder.  I was impressed at how heavy some of the rocks folks chose,
prior to knowing the reps.

Partner one runs to the corner and back.
Partner two starts the reps and alternates:
200 Triceps
200 Curls
200 Overhead presses

Mosey up towards the school for some on your six work.
25 Big Boys
20 V-Ups
25 Heals to Heaven
25 Flutters

Here is where the fun begin.  Mosey to the parking lot and find a curb.  This next part had the most complaining, I am not sure why it
was very enjoyable :).

50 merkins with a hand touch for each hand on the curb for each merkin
Run to the other end of the parking lot for 1 burpee and back
Repeat for 30 merkins/2 burpees and 10 merkins / 3 burpees.

50 squats run to the other side 1 burpee
Repeat for 30 squats / 2 burpees and 10 squats / 3 burpees

Mosey over to the curb on the side of the benches/swings
Partner up with one partner doing 10 pullups
Partner two starts doing crawl bears (reverse bear crawls) and keeps going until partner one relieves them.
This was repeated until 5 rounds of 10 pullups.  The further out the crawl bears went away from the pullup area, the more
mosey was involved.

Line up on the curb  and do 100 calf raises.

Mosey back to the COT.

The Moleskine

I have to say the time seemed to go pretty quick and I was disappointed that we were not able to do a few more exercises.  There was
so much complaining about the merkins and hand tap on the curb that it gives me a few other ideas of how we can have more fun
in the future.

The guys were great today with everyone helping each other to make it through.

Being one of the older Q’s I always want to make sure I am able to challenge these fine professional athletes.  Thank you for allowing me
to lead you today.

 

Posse Teaching Fresh Q’s

15 Leaders gather this morning in some cold 27 degree temperatures thirsty for knowledge.

Warm Up:

Posse went through an overview of some do’s and don’ts and had everyone go into the center and try their hand at leading an exercise.  There was no mistake, if you didn’t do it well enough for Posse, it was done again (no surprises there).

The Thang:

Goodfella took off running fast by himself, like he may have done in the past when he was younger going home from school, hoping his mom didn’t hang his pee stained sheets out the window for everyone to see he wet the bed.

We all partnered up to do 50 dips and 50 step ups with one person running a lap, while the other doing the exercise and trading off.
A short Mosey to the bus locations for some bear crawls and jump squats.  I didn’t get any takers for my demonstration of Alligator Merkins, but that’s ok, it will be back for my next Q.

Mosey to each light pole with 5 burpees at each light pole until we reached the bathroom area where we grabbed a rock for some exercises before a Mosey back to the parking lot stopping at each light pole for some Bobby Hurleys.

Moleskin:

We may have started out shaky in the beginning, but Posse had us on track that by the end everyone was a fine tune machine.  It was
great to see everyone out there ready to take on the world.