Author Archive J-Woww

Some call it skipping

I knew I was in for a bit of a challenge today, as I was dealing with some late night disagreements between the M and 2.0 teen, leaving
me with only 5 hours of sleep before the Q.  I was tossing and turning between the disagreement and what I was going to Q.  In the end with this group of guys it doesn’t matter, they take you at your best and your worst, which I appreciate.

Warm-up

  • Asked the Pax, should we go left to start or right.  Complaints started right from the beginning when folks didn’t want to go left because of the gravel, so they picked right.  Well, I really wanted to go left, but only partial, so this became a political discussion right from the beginning.
  • Mosey from the parking lot past the circle half way to the bridge and back to the circle
  • 20 Side Straddle Hops
  • 10 Imperial Walkers (cut down from 20 after Fuse looking like he wasn’t liking to do 🙂 )
  • Calf stretches
  • Upward Dog / Downward Dog
  • 10 Merkins
  • 20 Plank Jacks
  • Pants Splitters (Foot by hand) stretch

The Thang

  • Tried to ask the PAX to start with door number 1 a burpee at every tree on the right to the rock pile or
    door number two.  Since the first selection didn’t work out, they chose burpees, but since that is not what I wanted
    to do, we did what I called slow high knees to the rock pile, but some called it skipping.  This took a toll by the time
    we reached the rock pile.
  • Grab a lifting rock
  • Rifle carry to a parking spot
  • Mosey to a small hill for 7’s (Burpees on top, jump squats on bottom)
  • Mosey back to parking spaces, where we will do 4 exercises and run a lap around the parking lot.
  • Round 1
    • 20 Mike Tysons
    • 20 Dry Docks
    • 40 Shoulder Presses with Rock
    • 20 Moroccan Night Clubs
    • Run a lap
  • Round 2
    • 20 Low Slow Squats with Rock
    • Lunges from parking lot end and back
    • 2o Prisoner squats (hands on head, down each leg 10 times)
    • 100 Toe Raises, broken up 50 at a time
    • Run a lap
  • Round 3
    • Rifle carry to the gym set for some rare pullups
    • Three rounds
      • 5 pull ups (need to start getting back to 10)
      • 20 rows
    • Rifle carry back to parking spots
  • Round 4
    • 20 Big Boys
    • 20 V Ups
    • 20 Thread the Needle , 10 on each side (holding up on your side, bring 1 arm in air and back through other side)
    • 20 Side Lifts (10 on each side for those obliques)
    • Run lap
  • Round 5
    • 50 Triceps Extension with Rock
    • 20 Curb Dips
    • 10 Plank pushups (in plank position, pushup off elbows)
    • Run a lap
  • Round 6
    • 50 Chest Presses with Rock
    • 10 Merkins
    • 10 Side to Side Merkins (Lean to each side and pushup, repeat)
    • 10 Curb Merkins, tapping each hand on curb after each Merkin
    • Run Lap
  • Rifle carry to bring Rock back.
  • On six, call out exercise Chainsaw and High hat
  • Mosey / Jailbreak back to COT (race between deep dish and Fuse, nice job)

The Moleskin

Like I mentioned, I was super tired and distracted going into it, but you can do no wrong with this group and was able to put my distractions
and tiredness past me.  Great job gentlemen.

Thanks gentlemen for helping me provide some challenges today.

Announcements

Waxhaw cleanup 4/17
Waxhaw Trail Run 5/1

My VQ In The Rain and Cold at Commitment

WARM-UP

  • Mosey to the Nesbitt Park Circle
  • Rocking night clubs
  • 20 Side Straddle Hops
  • 20 Imperial Walkers

 THE THANG

  • Mosey and do 5 squats at every tree on way up Nesbitt Park to rock pile
  • Everyone grabs a lifting rock & mosey to Kensington School Front Entrance Overhang for, as a group:
    • 30 curls
    • 30 overhead triceps
    • 30 overhead press
    • 30 chest press
  • Followed by partner exercise: P1 exercising under cover/ P2 running out and back.
    160 cumulative reps 4 exercises:

    • 40 LBC
    • 40 Heels to Heaven
    • 40 Lunges
    • 40 Merkins.
  • Round 2: As a group with switching rocks counterclockwise:
    • 30 curls
    • 30 overhead triceps
    • 30 overhead press
    • 30 chest press
  • Round 2: partner exercise: P1 exercising under cover/ P2 running out and back.
    160 cumulative reps 4 exercises:

    • 40 LBC
    • 40 Heels to Heaven
    • 40 Lunges
    • 40 Merkins.
  • Mosey from Kensington School down Bridgewick Rd left of MillBridge Pkwy to Bridge and under bridge each Pax takes a cap and as a group 40 incline pushups.
  • Mosey to Gazebo across from Millbridge Clubhouse for Jack Webb’s. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.
  • Mosey to MB Airnasium for “Starfish”/4 Corners

Burpees in the center, exercises in each corner:

  • (25) H2H / 5 Burpees
  • (25) Jump Squats / 5 Burpees
  • (25) Dry Docks / 5 Burpees
  • (25) Speed Skaters / 5 Burpees
  • Then Finished with 5 Burpees

Used the “Cube of Pain”. Each Pax rolled for exercise:

  •  15 Tuck Jumps
  •  20 Tricep Dips
  •  20 Burpees
  •  15 Jump Squats
  •  30 Freddie Mercury
  •  30 Russian Twists
  •   20 Merkins
  •   30 Mountain Climbers

 Mosey back on Millbridge Trail to Nesbitt Park to COT

MOLESKIN

 Huge thanks to Good Fella & J Woww for mentoring me this week to design, facilitate, and execute VQ. Also, grateful for all the other PAX for coming out today to support VQ on a Saturday in the rain and 36 degrees, as we know the more PAX the merrier the workout and fellowship pushing one another. Final thanks to Popeye for voluntelling me to VQ today, as definitely needed the push out of my comfort zone and look forward to VQ Pursuit in March with guidance of Wolverine.

Commitment Tag Team to Start 2021

It was another gloomy January day in Waxhaw.  The temperature the night before said it was expected to be 53, but at wakeup was 43.  Mad Dog and I teamed up to split the Q.

Warm-up

  • Mosey from the parking lot past the circle to the bridge and back to the circle
  • 20 Side Straddle Hops
  • 20 Imperial Walkers
  • Calf stretches
  • Downward Dog
  • Right Leg, Right Hand, Left Leg, Left Hand

The Thang

  • Start with 5 merkins from the circle at every other trip heading toward the top of the street, circling back for the 6.
  • Since we skipped every other tree on the way up, we couldn’t leave the ones out that we skipped, so we went back down
    hitting the skipped trees with 5 monkey humpers each tree.
  • Mosey from the circle up to the rock pile for a lifting rock.
  • Partner up
    • 100 curls
    • 100 overhead triceps
    • 100 overhead press
    • 100 standing chest press
    • Run to the first corner and back
  • Lunge walk to the corner
  • Now, I didn’t want to add a new merkin, so instead I added a new plank motion.  In a plank position, start out slow cadence, right foot, right hand, plank position, left foot left hand and continue with a faster cadence.
  • Four laps around large parking lot with 10 reps each corner with the same exercise each lap (burpees, squats, big boys and the last
    round V-Ups.
  • Bonus lap of bomb jacks.
  • Mosey back to COT

The Moleskin

This was my first Q participation (Thanks Mad Dog for not having me do the whole time) in about 3 months after doing Mash and working my way back with other boot camps, dealing with a Sciatica issue that is feeling pretty good.

The PAX were in great spirits today and was a pleasure to co-lead.  We reached around 3 miles in a close area. I was rusty when returning back to COT and may need to go back to Q school for it again 🙂

Thanks gentlemen for helping me provide some challenges today.

Announcements

  • Blood drive 01/30.  Turnbuckle wasn’t present, but can provide the good details.
  • Sledge was the 6th man and shared his experience with F3, in particular dropping an incredible 65 pounds so far and continuing.  Excellent job Sledge 🙂

Back at Commitment

Thank you gentlemen for letting me to come back after weeks at Mash to lead you.

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 Imperial Walkers
  • Calf stretches
  • Upward Dog / Downward Dog

The Thang

  • Start with a burpee from the circle at every other trip heading toward the rock pile
  • Partner up
    • 100 curls
    • 100 overhead triceps
    • 100 overhead press
    • 100 standing chest press
    • Run to the curb and back
  • Lunge walk to the corner
  • Alligator merkins 1/2 way towards the chain link
  • Frog jump remainder
  • Lunge 3 parking spaces
    .
  • Next 5 minutes around the parking lot run 30 seconds on, 30 seconds off.
  • 20 heels to heaven
  • 20 flutter kicks each leg
  • 20 lbc’s
  • 20 v-ups
  • Next 5 minutes around the parking lot run 30 seconds on, 30 seconds off.
  • 20 mountain climbers
  • 20 speed skaters
  • 20 Bobby Hurles
  • Mosey to the bus parking lot for some merkin variations.  There was some chatter during this, but it was great to see everyone give it a shot.
    • 10 fist over fist merkins
    • 10 elbow plank merkins
    • 10 side to side merkins
    • 10 reverse hand merkins
  • Webb for Squats.
    • Squat (1 – 10)
    • Toe Raises (4 – 40)
  • Mosey back to rock pile, grab a curb 3 rounds of 20 dips
  • Jailbreak back to COT

The Moleskin

We had a nice crisp morning that soon gave way to everyone being warmed up.  The PAX who show up at Commitment are never shy to give feedback and that is helpful, doesn’t mean as a Q we will listen :), but it’s good to hear input.

Thanks gentlemen for helping me provide some challenges today.

Announcements

Blood drive today at the American Legion.

Diesel on Fire

Warm-up

20 Side Straddle Hops
20 Side Straddle Hops (OK, so I forgot that we just did them and glad everyone reminded me) – 20 Imperial Walkers
Moroccan nightclubs
One minute plank
Calf Stretches for Damascus who showed up right after they were done.
Downward Dog
Upward Dog
OK enough Yoga

The Thang

  • 20 merkins
  • 15 diamond merkins
  • One minute plank
  • 20 tricep dips on coupon
  • 15 merkins
  • 10 diamond merkins
  • One minute plank – No Chastain I didn’t say less than one minute 🙂
  • 20 tricep dips on coupon
  • Webb 10 jump squats / 40 calf raises
OK, now to move over to some fun merkins, repeat the following two times.
  • 10 hand in front of hand merkins (scissors, whatever we want to call them)
  • 10 elbow plank merkins(starting in an elbow plank, merkin off the elbows until in a hand plank and repeat down and up)
  • 10 reverse hand merkins (start in a merkin position, rotate your hands 180 degrees so palms facing out)
  • 10 side to side merkins (start in a merkin position, lean to one side and do a pushup, back up to center, lean to other side and do a pushup)
Time to grab your coupon and do some 11’s.  This part took some time and there was some whimpering chatter, but I couldn’t hear well enough to alter the course 🙂
  • Start at one end of the parking lot with Mike Tyson’s
  • Rifle carry with your coupon across the parking lot (sorry for the steps Damascus)
  • Dry Docs
  • Keep rifle carrying back and forth.
Move over to the curb for some Diesel cardio
  • Toe taps for one minute
  • Plank jacks for one minute
  • Mountain climbers for one minute
  • 30 low slow squats
Grab your coupon
  • 30 curls for the girls, as Turnbuckle says.  Did a call out for you Turnbuckle, knowing you couldn’t make it.
  • 30 coupon chest press on the your back
  • 30 tricep kick backs (bricks)
  • 30 outside curls (bricks)

Time to get on your back

  • 20 big boy sit-ups
  • 20 heals to heaven
  • 20 flutters
  • 20 lbc’s
  • 20 barking freddie mercury’s (I asked for folks to add an exercise and Miyagi said whatever these are called and began showing a
    freddie mercury only to pass gas as she did it, hence the barking freddie mercury was born and there was way too much laughter during this exercise)
  • 25 coupon squats (Choice from penalty box)

The Moleskin

I want to thank everyone for allowing me to come to Diesel and share some fun exercises.  I have to give credit to Miyagi for showing up for 3 days in a row after coming to F3 as an FNG this week.  Bunyan received the chain of pain for driving through the exercises and pushing to not take short cuts on completing 11’s.

Announcements

Blood drive 10/17 9:30-1  connect to redcross.org and search for F3 to sign up.
Surge is working on setting up another CPR class and would be looking for up to 10 PAX to sign up.

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.