Coming back from Charleston being away for two years and finally dipped my feet into Q’ing again thanks to a Rugby punt to the ass by Rockwell. Always kicking it up a notch!
Started with 20 x Side Straddle Hops
Then 10 x Imperial Walkers
5 x Slow Count Merkins
5 x normal pace Merkins
5 x slow count Mountain Climbers focusing on stretching.
5 x normal pace mountain climbers.
A little mosey around the parking lot to warm up some more, intertwined with butt kicks, side running lunges, and the start of the dreaded overhead clap. Little did the PAX know that I was smiling inside knowing what was about to destroy their upper body/shoulder. #stillhurtat3pm
Focusing on destroying our legs and getting faster we focused on the killer sprint and squat combo that I have learned to love. Mix in some David Goggins and releasing your mind to overcome and not think about pain, I think we managed The Thang pretty good.. hahah
Broke up into 5 groups of 4-5 PAX to acquire spacing in between and so we don’t touch each others pretty faces. #COVIDBSTHANG
4 x Rounds of the Following:
1 x Sprint down the entire double wide sidewalk
1 x 50 Air Squats
1 x Merkin position while waiting for 6 to finish.
(Q to motivate and push you hard)
After complete, a slow mosey around the school to the picnic tables. Little did the PAX now that Cherry’s were there favorite fruit. #diabolicallaugh Partnered up and the fun began.
3 x rounds of the following:
1 x Partner Assisted 25 Shoulder Presses
20, 25, 30 x Overhead Clamps
Cherry Pickers until the Q had to stop.
25, 30, 35 x Seal Claps
25 x Dip OYO
So with 6 minutes to spare, I didn’t have the time for the Mighty “Mucho Chesto” but I can save that for another day.
We moseyed down to the start of the “doublewide” sidewalk and jail breaked to COT via a backward run….focus on those hamstrings!! At this point I wish we had some burpee time, but as always….there is more room for next time.
My hammy’s were on fire at this point and I don’t think there was a dry shirt in the group today. Can’t hurt me……Mind over Body…….
COT: Don’t forget Q School slots coming up soon….July 25th. Site Q school……July 18th. Good leadership opportunity!!
After COT performance…… F3 Charleston always says the Pledge of Allegiance after their workouts…..so I brought that into play for all those who were interested in joining in.
Stay hard!! Heisman Out!
20 strong for Impromptu today along with a few for Swarm! If your goal was to lose some water weight, then today was the day! Man, the air was thick! Goodfella made the comment “at least it isn’t humid” … he’s a liar! However, nothing stands in the way of a workout for this crew! The disclaimer was given, and we were off…
Here’s what went down:
Warm Up Lap
SSH x 20
Imperial Walker x 20
Potato Picker x 10
Mountain Climber x 10
Plank Jack x 10
Run down to the end of sidewalk stopping at each light pole for 5 Bobby Hurley’s
Grab some wall
30 Air Press in cadence
15 Donkey Kicks
30 Jabs in cadence
15 Donkey Kicks
Mosey to the traffic circle
Merkin x 10
Run to other traffic circle
Merkin x 10
Repeat x 3
Mosey to the benches – Dips then run on sidewalk to the tables for Step Ups
30 of each, then 20 of each, then 10 of each.
Mosey to Parking lot – Suicide to each line and back all the way to other side of the lot
At each line do 10 LBC’s and 1 Burpee at each return
Mosey to the front of the school to the benches
15 Derkins – half lap – 10 Derkins – half lap
Mosey back to start.
ANNOUNCEMENTS and SHOUT OUTS
27 Pax paid their respects on Memorial Day.
Warmup mosey to the standard Popeye warmup. 10x Merkins, mountain climbers, imperial swawkers, etc, broken up by 10x SSH each time (God bless the SSH).
Start the workout, incoming rules apply (yell incoming, everyone does a burpee)
Move to the hill. Bear crawl up the entire hill. Medal of Honor reading, RIP Mike Murphy.
Mosey to the bollards. LAC (legs, abs, chest) on stoplights, 10 reps each, to the soccer fields.
Low crawl (low, not bear, face dwn, everyone is wet) for 50 yds. Medal of Honor reading, RIP Desmond Doss.
Mosey with intermittent Mary to the high school football field.
Mogadishu Mile run back to the parking lot. Medal of Honor reading, RIP Gary Gordon and Randy Shurgart.
Gold star reading, RIP Ronnie Winchester, USNA football #73, class of 2001, Marine Lieutenant.
73 burpees, 10x each time broken up by variable Mary each time, in honor of my classmate Ronnie.
Bottom line, four veterans laid to rest, four primary exercises to honor them with random pain in between. Thanks for letting me honor four heroes, one of them a friend.
Chainsaw, Frack (fellow OG), Rockwell, Buckshot, Boytano, Rudy, Blades of Glory, Fuze Box, Flash, Goodfella, Pickett Fence, Bo Knows (FNG, 2.0), Back of da (sp?,) Swimmers, Ice 9 (fellow OG), Posse (a.k.a Sargeant Hulka, The Big Toe), Premature, Bottlecap, Heisman (Beat Army, dude!), Wack, Shop Dog (fellow OG), Oh-69, Ricky Bobby, J-wow, Chicken Little, Popeye
The PAX: Rudy, Schneider, Carb Load, Chain Saw, Spike, High Hat, Sausage Party, Drop Cloth, Loafer, Ricky Bobby, Gaylord, Fuse Box, Rockwell.
Is there any better way to get your Hump Day started?! For me, the Chiseled gear workout is an awesome mid-week change of pace from some of the running you may get at other sites. You can’t go wrong mixing in some strength training along with cardio.
13 strong men posted on this crisp morning with the temperature hovering around 40 degrees. A shout out to Fuse Box for showing up a tad early to assist me with gear set up. The disclaimer was given and we were off…
Here’s what went down:
Mosey run up to Cuthbertson Rd and down to Mt. Chiseled.
This felt like everyone was chasing Rudy! He claimed he was just “trying to stay warm” but he was on a mission during the warm up run… nice work!
SSHs x 20
Imperial Walkers x 20
Plank Jacks x 20
Mountain Climbers x 20
LBCs x 20
Bear Crawl up and over Mt. Chiseled
Lots of moaning and groaning on this. Not because it was hard but because it was cold, and the grass was wet. MY BAD! I’ll think things through a little better next time!
Run to gear stations
Now that our gloves are cold and wet – each Pax picks a station.
The timer is Burpee Broad Jumps and each Pax does each station in rotating fashion.
Every Pax completed 2 rounds of this.
Mosey back to COT for a few minutes of Mary
Thanks for the great push by everyone and thank you for the opportunity to Q. It’s an honor each time I get to lead this group of great men.
Thank you Spike taking us out!
The PAX: Goodfella, Gerber, Deadwood, Legal Zoom, Boitano, Legalized, Ole MacDonald (R), Sprinkles, Dasher, Hollywood, Dana, Rubbermaid (R), Posse, Mad Dog, Rudy, Snooki, Smithers, Foundation, Chastain, Big Ten, Trojan, Fuse Box, Chain Saw (R), Bottle Cap, Run Flat, Rockwell, Shake N Bake, Spike
A combined total of 28 strong Pax showed up for Ignition and Flash. This was Spike’s VQ at Flash and he crushed it! Here’s what went down:
A big THANK YOU to Spike for stepping up to lead! He certainly had the “Q juice” flowing this morning! It was an awesome effort by all!
Thanks Bottle Cap for taking us out.
The PAX (Ignition and Flash combined): Shake N Bake, Deadwood, Cobbler, Rudy, Trojan, Xerox(R), Ole MacDonald(R), Mad Dog, Posse, Legalized, Schneider, Carb Load, Sprinkles, Chain Saw, Big Ten, Banjo, One Star, Spike, Brutus, High Hat, Dancing Bear, Smithers, Jingles, Wedding Singer, Bottle Cap, Dasher, Hollywood, Legal Zoom, Foundation, Gerber, Deflated, Rockwell.
32 men posted between Ignition (5:15 am start) and Flash (5:30 am start) this morning. With temperatures in the low 60’s it was perfect weather for a workout to get the week kicked off. Disclaimer was given and we were off…
Here’s what went down:
Thanks for the great push by everyone! I’m calling out Sprinkles… he needs to be promoted to Ignition! He has been crushing all the Flash Pax. Keep up the great work young man.
Posse made an awesome comment during announcements by stating “companionship we need as much of, probably even more so, than the workout. Truer words have never been spoken. Thank you for the opportunity to Q. It’s an honor each time I get to lead this group of great men.
Thank you Mad Dog for taking us out!