20 PAX showed up at Impromptu for a humidity filled session of confusion and work. Confusion right out of the gate as HalfBack thought he was on Q. Maybe there was some confusion on decoding Millennial. We’ve got it ironed out and HalfBack is on Impromptu Q 4 Fridays from last Thursday, but skip a week for the holiday.
Warm-up – Promptly at 5:30:00 (chalk one up for the Q)+1
Mosey to front of the middle school
15 Cherry Pickers
15 Low Slow Squat
10 Mountain Goats – for some reason this new entrant intot the warm-up was not feeling the love (-1)
consists of a 4 exercise “bundle” (Dips, Derkin, Burpee and LBC’s)
Do 10 of the “bundle”, then 15 of the “bundle” and then 20 of the “bundle”
Pax seemed to catch on after some initial mumble chatter – but it faded (+1)
Mosey to back of middle school – stop at tables by Cafe- then jail break to the corner of the school just past the dips benches.
The order would align the partner work. First one in paired with last on in and so on
The AMRAP has been in the closet for the past few months so I thought it was timme to start bringing it back to life. My thought was to bring it back in sections > with today’s attempt hoping to last 20 minutes.
Now to the BearmudaTriangle/Line
Was supposed to be pretty simple – however the football field was off limits so had to change it up on the fly.
This is what ensued:
This is what it should have looked like –
P1 runs to the dip bench area – does 5 Bobby Hurley’s and then 5 Dips – runs back to Triangle
P2 bear crawl to cone 1 – do 1 burpee. bear crawl to cone 2 – 2 Burpees. Bear Crawl to cone 3 – 3 burpess. Each time you finish cone three that counts as a round. The goal was to have a mini competition and count rounds. (Q fail -5)
Mosey to cut out for partner work
150 Crab Cakes
5:15 End (Q+1)
Welcome FNG Davis Mcowsky (sp) – another jersey escapee – comes from Rahway (known for route 1/9 and a prison) – F3 name = Dufresne (silent s fellas) from the Tim Robbins charracter in Shawshank redemption Andy Dufresne.
COTS – August 5th – let Lou know – we’ll meet up and clown car to Uptown
Brooklyn Pizza – 3rd F Monday’s 7:30 or check with ShopDog for the correct time
Bible Read – church offic off of cutherbertson Sunday’s 7am – check with Lou
So stoked to get the chance to confuse/lead a great group of men thorugh the morning gloom. All put in a great effort today and were very adaptable…
Welcome back Brexit!!!! Good to see Wild Turkey making Impromptu stops…
Just a reminder that it’s never too early to start thinking about the Efffffee Awards… keep your favorite Q in charge in mind.. vote early and vote often…
15 men gathered on Friday the 13th for a not so scary workout.
Here’s what went down:
It was a great morning for a workout with perfect temperatures and a great group of guys working hard. It was only appropriate that Clock Merkins were incorporated into this morning’s workout. For whatever reason, halfway through the workout my watch skipped ahead 7 minutes, so I inadvertently called “RECOVER” while doing Dips! Wishful thinking, I guess!
I always enjoy seeing guys push themselves and encouraging their brothers. Old MacDonald was begging for some leg work after our rounds with the rocks, but he pushed on! Akbar mentioned he was getting out frustrations this morning after being up all night with a fussy baby! Dasher showed off his “bad ass” skills with his table height jumps and I believe it was Dough Boy that suggested we change his name to Table Dancer… uh, I mean Table Top!
It was an awesome effort by all and it’s an honor each time I get to lead this group of great men.
Thanks to Dough Boy for taking us out with a prayer!
13 Pax ignored spring break fever for a Co-Q/Double Trouble beat down at Impromptu.
MoneyBall had the first 1/2 and non upper body portion -which aligns with his recovery plan for the fatty shoulder issue.
Warmup that Frack would be proud of – Run over to bus row – SSH/CP/MC and something else
The Thang – Start with lightpole squat (20 at each) on way down – way back (20) jump lunges (need the proper name) – (2 Q points from Posse)
Head to front of HS – 20 toe taps on bench and hot lap X2
Head to parking lot for Star – center to the four light poles with 20 bonnie blairs at each and 25 LBC’s at center each time
some mumble chatter as we had the handoff – “great planning” “so organized” were just some of the compliments going around
Parking slot progressive Merkin/Hurley. Start at Parking Slot #50 move to next and perform merkin/back to #50 and 1 Hurley – continue to 60
Head over to Bench ampitheatre area – 20 Dips in Cadence (-2 Q points from Posse) and introduced the group to the Catalina Wine Mixer – 10. Much debate over the # of steps this mixer entails – was it 5 or 6 or XXX(-2 Q points from Posse again)
Mosey to wall by HS Gym -20 Donkey Kicks (-2 QPoints from Posse) and 10 more CWM’ers
Mosey to front of Middle School – 20 more dips and 25 Peoples Chair Presses – led by Posse and you guessed it (-2 Q Points from Posse)
Mosey to cars for last set of CWM’ers – 10
Hope that everyone enjoyed the Catalina Wine Mixers – I heard rumblings about elbow pads – check with Yeast I heard he is not using his
When all was said and done this Duel Q workout came in at at robust 580 calorie count.
Based on the Posse Q scoring method this Q came in at a very respectable -10. If you need a Q school instructor for the next batch of Virgin’s – just let me know – I’m available
COT/Pastor MadDog led us
Announcements: – Shake -N bake – move- follow Posse on GM,SLACK, Twitter for details. Lou is working on family workout for saturdays. Lawson Vendor fair April 21st? lets assist at the booth for good showing and recruitment. Stub Hub has a critter on the way…..best advice would be to decline any advice from this crew. And Ray is starting a new job which may infringe upon his Meme activity – offer him your support
The Q in charge had no choice but to move back the start time based on all the moaning and groaning.
AMRAP was started in the rain – PAX took to the course:
Damascis – 4.2
Bottlecap – 5.1
Hooch – 4.2
Fusebox – 4.0
Xerox – 3.6
Recalc – 4.2
Possee – 4. Solo lost at 5:30
Maddog dog took us out
family F3 still in the works – BC
all I got
PAX: 13 Strong – BC, Stubhub, Foundation, Dasher, Rockwell, Mad Dog, Spitz, Recalc (R), Finch, FuseBox, Gatorcub (R), MB
Since I was unable to secure enough Yoga Mats, my fountain would have froze, and most importantly I do not know and have never done yoga, the normal old fashioned beat down workout was attempted. March Madness is upon as 13 PAX welcomed me and the balmy 27 degree temps for my VQ. Unfortunately our beloved celebrity Longhorn was unable to join as he was actually working March Madness. Also made the drive lonely. And according to Thursday’s Groupme, you all love numbers so he we go…
Warm-up – Disclaimer and apologizing upfront for any pain inflicted and poor counting skills.
The Thang – And off we go:
Wrap up and Prayer: Quick Thank You for allowing me to lead after being persistently bugged by PAX whose actual job is Sales and then being Voluntold to lead. Announcements, and MD took us out in Prayer.
I first wanted to thank everyone who came today and the opportunity to lead. I was unable to work in a few things but those can be saved for next time. In honor of March Madness, I was hoping to work in the #123 in honor of the number of wins Rick Pitino had to vacate but maybe next time.
It was good to see Spitz back for another round (sorry I missed the first)
Was a good group of guys who stuck together through a rough and cold morning.
The rocks were challenging, Recalc, Dasher, MD, BC, Gatorcub and others chose the motto go big or go home. We all were ready to go home after that exercise segment. Also Mad Dog looked like rolled all over and around the dirty rock, just like a dog would do.
Commitment Saturday at Weddington
Bible Study on Sunday at 7:30 Lawson Mill House – led by BC
Request to assist a family in need in Indian Land with some yard maintenance (unsure the date)
With the temps rising a bit this week it looks like the migration of the Snowbirds has begun – shout out to Foley, Dasher and Legal Zoom for packing up their OldmasBuicks and leaving the comfy confines of Boca Del Vista to make the trip North for the summer.
Warm-up: Quick Mosey around the parking lot and then headed to preview the course. Stop at rock station -SSH, Stop by BearCrawl station – Merkins, Transporters Office – Cherry Pickers, BB Court – LS Squat, Light post – 5 Burpees.
Our Monthly AMRAP – 30 minute timed – roughly .4 Mile circuit with the various stations. *Top past performers were “handicapped” with large cinder block vs lifting rock
As a Q – not much to do with this one but gather everyone to the starting spot and hit start for the timer. Results were impressive:
BottleCap – 5.1 Laps – Dude continues to crush it – even with the added handicap and suspect Donkey form
Toast – 4.3 Young Fella came of the courts to crush the course. I can’t have a young gun besting me – so I’ll need to deduct .2 #russianjudge
RunFlat -3.1 – No Flats here – had on the low profile sport tires today
Old MacDonald – 3.5 Continues to practice on the farm chasing Chickens and herding the goats – good work
Yo Adrian – 2.5 – sets an impressive baseline to improve upon for the string of sequals
GoodFella – 2.5 – Plays the Mickey today offering encouragement “You’re going to eat lightning and you’re going to crap thunder!”
Doughboy – 4.1 – Ran this course like some buttermilk biscuits were coming out of the oven – Don’t get in his way
Foley – 4.0 – Back from Boca Del Vista – logs an impressive number – pissed because he left the white loafers in FLA
Hooch – 4.3 – Was wondering how he would do without his partner in crime – but sends a clear msg to Longhorn “Champions are made in the offseason”
StubHub 4.4 – StubHub turns down a huge contract from CrossWit to stay and Play for the #BallPit – drops the hammer on the course
Foundation 4.4 – Not bothered by the Handicap – puts Photoshop on hold, sends all important work calls to VM and busts up the course
BeltWay – 3.1 – Didn’t seem to be stuck in traffic today – making impressive ground – left turn signal on>>> looking to get in the fast lane
Dasher – 4.4 Boca Del Vista’s finest – drinks secret potion of prunes, livermush and Flax seed oil he scored off the shuffleboard crew – announces his presence
Das Boot – 4.3 Turns down running workout and Cabella’s – forgets headband and still lays down an impressive score.
Legal Zoom – 4.3 No need for practice – quietlylays down a 4.3 on his firt go round. Can be heard mumbling – wonder if we could get this many PAx to come to Cool Runnings
Fuse Box 4.1 – Part of the Clydesdales making noise on the course today. Went without the towel to cut down on the extra drag. Impressive results
Spam 3.3 – relative newbie posts an impessive number – doesnt lose his cookies #restinpeaceorville
Rose 3.3 – Continues to post, ride in the clown car and learn from the AMRAP Master – BC. No Whinning here
I’ll update the xls once Hollywood recovers from the flu so you can see past resutls
Pleasure leading this great crew today – everyone was pushing, encouraging and pulling brothers along.
BroOlympics – tomr Wedd Track – 6am/Spagetti Dinner Fundraiser March 3rd
21 fine men left the comfort of a warm bed to join in some exercise and entertainment. Cantore had been brewing most of sunday and into the morning; so decision was made to pull out an oldy -but-goody covered workout.
Warm-up – Mosey to front of Middle School – SealJacks, PeterParkers, Cherry Pickers, and Merkins
Thang – The Sandwich/Menu Board of Moderate Pain. Could go ala-carte but decided on some combo platers
Combo Platter#1 – 5-10-15-20 Dips, Derkins, Step ups of each with 2 burpees at end of round – 4 rounds total of 50
Combo Platter#2 – NCAA Wall 64 Peoples Chair Arm Press/32 Donkey Kicks/16 Bobby Hurley’s/8 wall slaps/4 Hand Stand Merkins/12 Bobby Hurleys
Combo Platter#3 5-10-15-20 Squats/lunges/air press/Merkins/LBC/Dolly/Superman/Flutter – flagpole or lap after each round
Combo Platter#4 – 10 Minutes of It’s Raining Men – 1 Long Jump/5 Merkins/10 Split Jumps/20 SSH – rinse and repeat until 10 is up.
Mosey to car – name o’rama – announcements (3rd F tonite Brooklyn Pizza/ Bro Olympics/Deflated healing)
Q took a cliff-notes version of Q school much to the fun loving jabs of the Pax
Some idle chatter early on- but by Combo Platter#4 had some serious impact. Music choice was wildly successful with the Pax calling for more songs from the Weather Girls. (Note – I Just purchased “I’m Gonna Wash that Man Right out of My Hair” for the next rainy day Q)
MoneyBall and Hollywood gave the best effort on the dance front today. These guys would have fit in like champs in the 80’s – with their roach killer shoes, skinny leather ties and parachute pants. #80srock