20 paxs came out for an Epic Q
COP
25 IW – CAD
10 Merkins – CAD
25 Mountain climbers CAD
Something else I can’t remember
The Thing
Mosey/Run to Rain Tree Entrance
Plankorama
Mosey over to the two story shopping center for the BLIMPS
2 groups.
1. Burpees 5
2. Lunges 10
3. Imperial Walkers 15
4. Merkins 20
5. Plank Jack 25
6. Squats 30
Running between each set. Then in reverse back down to Burpee
Run back way to AO.
25 Merkins at first street
20 Squats at the second street
AYG back to the AO
Peoples chair with 100 presses
MAry
Bunch of stuff
COT
Moleskin
YHC was a little nervouse because I had a client dinner on Tuesday and wasn’t sure how it was going to go. We always go either to Davie or some sort of cinderblock thing when I lead. This time I decided to mix it up. That sure blew up in my face. You have to have thick skin if you q at Death Valley, tons of chatter about the length of my shirt and several other words.
Decided to try the blimps out because it wa a good workout that happened at another site. My instruction was a little off and could have been better but I was trying to speak over Busch and Spackler discussing which hair products they use.
Was glad to see the rest of the pax really pushing hard and trying. Thanks for bearing with me. I like to try new things.
19 pax went off to see what they could find.
The Thang.
COP
20 Moutain Climbers CAD
10 Merkins CAD
20 SSH CAD
Mosey to the front of Mountainbrook neighborhood
Run down to the Clubhouse stopping at every side street and do 15 Merkins – 2 side streets 30
Plank up at the park.
Run around the field
then:
10 Pull ups
20 Derkins
30 Step ups
Rinse and repeat
Partners work
one partner runs the field – while other partner does dips 200 total
flap jack when he gets back.
Mary
Run at your own speed up to the front of Mountainbrook.
Mary
Mosey half way – 20 Merkins
Mosey to the church
100 arm presses
Mary – 20 Freddy Merc’s CAD, 20 Heels to heaven CAD
COT
Moleskin
YHC bailed the last time I had to q so this time I had to push through. Also considering that 1/4 of my BRR team was here there was a solid chance of twitter blast if it wasn’t hard enough.
We lost Gummy and he ended up doing 4 miles on his own. #Proud. The total mileage count was right at 3. Some of the Pax went farther because they were coming back to make sure that I was still coming.
Its always humbling to q at DMZ. Not sure if you knew this but its good to lead from the back. Saw some guys that I hadn’t seen in a while and some new faces. Its good to get out of your comfort zone sometimes and post where you haven’t been lately.
In all seriousness it was a good way to start off the week and a good group out there. Everyone is really getting faster and really pushing each other which is what it was all about.
Bushwood – thanks for the opportunity to lead and thanks for taking us out.
Southern Discomfort this weekend. Its going to be a solid one and there will surely be some Spillage of Merlot at some point.
19 Pax went out for a impromptu q from YHC.
Thang,
Mosey around the track
COP
20 Mountain climbers……I mean Imperial walkers – CAD
20 Mountain climbers CAD
10 Merkins – CAD
20 SSH – CAD
Run to the track.
Partner up race around the track.
Winner – 10 merkins
Loser – 10 Burpees
x2
Mosey to the parking lot.
Block work.
Partner 1 runs to ball fields
20 Dips, 10 derkins, 20 Supine pull ups
Partner 2 Curls.
Rinse and repeat X 4 – Block work was 1. Curls, 2. Should presses (thanks Stonecold) 3. Tricep extensions. 4. Skull crusher to overhead press.
Plank
Partner Sit ups.
1st partner does as many sit ups in 1 minute that he can. Partner 2 planks.
Flap Jack.
COT
Moleskin
I wasn’t getting any feedback from Brew so I thought that the q might fall to me because my co-site q Stagecoach is on vacation #convenient. While I was running down to the track I was thinking about what I was going to do. With BRR training and everyone trying to rest up on Wednesday I didn’t listen.
Running around the track there was a ton of chatter about the sprinklers. Didn’t realize that we had those out there, also doesn’t seem that they should have been on….apparently all night.
Was trying to feel the groove with the COP but called the wrong exercise. Half the guys listened to my words and half watched me. Don’t know who I respect more #doasIdonotasIsay.
Partner work was a little off, I wasn’t exactly halfway on the track so one of the partners got a little messed up on the track work.
Block work was a good one, might have been a little off on the timing but it seemed to smoke pretty much everyone so that works.
Announcements.
Southern Discomfort – Sign up. August 1st. It will be fun but will also suck.
This Saturday at Stonehenge – OBT and Dredd are on Q out there and will be at Coffeteria afterwards.
Also this Saturday BUGEATER is back. He will be at Day Zero which is promising to be an interesting one.
22 Pax-ish went out for a BRR type run and time went a little short.
Mosey from AO to the ARBO
COP
20 Squat – CAD
20 MC – CAD
20 IW – Cad
The thing
Run from ABC to other side stopping at every speedbump for 10 merkins.
It comes out to about 120-130 merkins
Partner work
1 runs while other does dips
1 runs while other does derkins
Run back Windbluff #Crowdpleaser
COT
Moleskin
Had to Sub q for Flutie Flakes and I decided to do a little BRR Training and had the pax join me. Before we began and the disclaimer was given I mentioned where we were going and what we were doing. There was a little push back but we stuck through with it. The jog over to the ARBO was a pretty good clip and everyone was pushing themselves which was good to see.
After COP when the merkin call was made everyone was okay because its a long way before the first speedbump. I thought I counted 12 but Busch or Header counted 13. I trust their count more so we will stick with that. The partner work went well but YHC didn’t realize the length between the end and where we were. Audible was called.
Decided to go back Windbluff for those that don’t go to Fast Twitch that is a good up and down run back. There was discussion with respects to time and if we had enough to get back. Well……we didn’t. everyone was doing well and working hard. Proud of everyone out there. Great work.
got some negative feedback from Fireman ed about coming back via van to make sure they were alright. Probably a good call. I hope you can forgive me. #ISI?
Gummy continues to force his vendors to come and post. Welcome Danny – Button Up. There was talk about a rename so Gummy shout out if need be.
convergence at the Rock – Saturday
Convergence at the Centurion – Brave
12 pax entered into a very muggy morning as left with no water.
COP
20 IW in CAD
20 low slow squats- CAD
10 figure 8’s – CAD
The thang
50 goblet squats
Run
10 merkins
45 upright rows
Run
10 merkins
40 kettlebell swings
Run
10 merkins
35 triceps extensions
Run
10 merkins.
30 snatches
Run
10 merkins
20 lawnmowers
Run
10 merkins
20 leg lifts
Run
10 merkins
Mosey to the hill for partner work
150 total swings
One person runs the hill while the other swings. Flap jack. To 150
Mosey to launch.
Mary
20 – Lugayness – CAD
15 – LBC’s – CAD
15 – Russian twist – CAD
20 – Freddy mercury- CAD
TR – snatches rotating arms for 5 minutes total.
COT
Moleskin
Been a while since I have been or Q’d at Skunkworks. Enjoyed being out there and leading today. The group was a little light and I am assuming that is because of the 10000% humidity that attacked us out there. We had Sussudio back with us today and it was great seeing him. Stone Cold Tweeted last night about the run but apparently thought S was kidding. #letdown.
Workout was starting well, the COP was alright up until the figure 8 in cadence that didn’t seem to work but I stuck with it anyways #stubborn. There wasn’t too much refuseniking (if that’s a word), some complaining but nothing too angry. Sussudio also gave me a link for the mileage today but I can’t seem to attach it. Looks to be about 1.5-2 or so.
Great catching up with the Skunkwork pax.
Announcements
F3 dad – every saturday – check twitter for it. Bring out all of the 2.0’s sons and daughters. Its a really great time!
Calvary Church food pantry – check twitter on this as well. Bring food to sites you post at later this week. They help us out a ton and we need to repay the favor.
Posted on behalf of Uncle Si.
The Thang – Uncle Si did his a little different so read below and let the story speak for itself.
YHC was the first one at AO (which is the opposite of the norm) with his extra strength breath right strapped on and anxiety streaming through his blood stream. YHC heard it quoted once that “the night before you VQ you don’t sleep”, surprisingly the quote was correct. YHC woke up probably 5 times throughout the night and gave up around 4:30. YHC first action item of the morning was to set up a few cones for an exercise or two later that morning. After the cones got positioned, YHC headed back to the parking lot where Tiger Rag sat sitting in his car pondering which pair of shoes he should wear for the morning – his old faithfuls or his “pretty oranges ones”… Luckily he went with old faithfuls.
After the remaining PAX showed up YHC designated Fluties Flakes as his designated time keeper because the YHC wasn’t about to spend 10 dollars on a wally world watch that would be used once. At exactly 5:30am the morning routine kicked off. Here’s what we did:
Mosey around the parking lot, did a few side straddles, ran backwards, and then ended with short karaokes.
Continued our mosey down to the track where we ran one lap and then met in the middle of the field for morning circle of pain.
Being YHC’s first time @ Q’n, he kept the COP pretty simple and was surprisingly impressed by how well he could count out loud and not lose his breath.
After a few side straddle hops, merkins, imperial walkers the team hustled over to the baseball field where YHC set up a make-shift “Angels in the Outfield” routine. Where the entire group split into 3 smaller groups and then group 1 did crab walks to first base and then ran to the outfield did 10 burpies, group 2 bear crawled to second base then ran to the outfield fence and did 10 burpies, group 3 did lunge walks to third base and then ran to outfield fence and did 10 burpies. Each group rotated twice so each set of exercises was completed once by each group.
After angels in the outfield, the group mosied over to dirt field (patch) next to the parking lot after group 1 grabbed cinder blocks for the exercise. Now the title of this exercise was called “Suicidal Block Tosses”, however the idea of this exercise end immediately as soon as YHC demonstrated the exercise and shattered a cinder block on site in front of the crew. Laughs broke out in every directions, as they should have because it was flipping hilarious. For more information on how this exercise was supposed to turnout please see the visual illustration link above.
After the crew quietly all agreed to CANC the suicidal block tosses, YHC called an audible exercise which consisted of simple suicides and merkins/leg raises. This went over as well as a flock of dogs. We cut this shorter than YHC had liked.
After dropping the cinder blocks back off at their secret hideout, we headed around the outside of the nearest baseball field where we stopped short of the bleachers next to the giant storage container and did what YHC called the “Trinity of Awkwardness” – that is three groups exercises where one group did monkey humpers, the other group did horizontal hip raises, and the last group did handstand merkins against the storage container. This also failed in my opinion. Oh well, better luck next time.
After the TOA, we headed to the epicenter of the baseball fields where we split into three groups with group 1 doing derkins off the railing, group 2 doing leg raising stand-ups on the bleacher, and the last group running up the stairs looping around and running back. Each group rotated twice so each group did every exercise.
The second to last leg of the morning workout consisted of a 50 yard leap frog (exactly how it sounds and the look on Bulldogs face was priceless as he tried to make sense of both the exercise routine itself and the legitimacy of the YHC to ever lead another morning workout), where basically each group lined up and leap frogged each other till they got to the 50 yard line where they then sprinted to the end zone. Once there we turned around and did “Back to the Futures” my attempt to workout some muscles I don’t ever workout. Back to the futures consisted of 15 yard backward sprints, then 10 yard backward lunges, and repeated this cycle until we got to the other side of the field.
After leap frogs and back to the futures, we headed to Semi-gloss’ morning sanctuary (the building with the bathrooms) where we closed our morning routine with wall-sits and arms raises.
All-in-all YHC felt fairly good about his VQ, few hiccups hear and there but no total meltdowns.
Any other observations, please chime in on the comments.
Until next time,
Uncle Si
Announcements:
• F3 Dad’s coming up, please see site for more information.
22 men battled the man in the mirror and left victorious.
Warm-up:
Quick lap around cars to pick up some stragglers
Circle up
SSH x 20 IC
IW x 20 IC
Merkins x 15 IC
Mosey down to track
The Thang:
Partner up for catch me if you can with 5 jumps squats until each partner is tagged 3 times.
GOPHER
P1 runs down to baseball field and does…
20 derkins
20 dips
20 pullups
P2 runs one lap around track
When you meet to flapjack, 20 hand slap merkins
Complete as many rounds as you can.
Wall sits w/ 50 arm raises
LBC x 25 IC
10 burpees OYO
H2H x 15 IC
Done.
Moleskin
The Gopher brought all the PAX could handle this morning. It’s always a tough workout and one that embodies the You vs. You mentality. The PAX were up to the challenge and should have brought home some particularly smoked shoulders.
Too many #LarryBirds out there to name today. YHC was constantly behind Joker, so I know he killed it. Sounds off with others who deserve #t-claps.
Thanks for the opportunity to lead.
Announcements:
F3 Dads – Saturdays 9:00 this summer
Endurance – new moderate running workout on Fridays
Spackler, Purple Haze, Chelms (WD), Hammer, Buttermaker, Hairball, Prohibition, Sanka, Hopper, Good Hands, Soul Glow, Turkey Leg, Header, Baracus, Hannibal, Garbanzo
17 Pax enjoyed a medley of routines by YHC
The thing
Mosey to Davie park back lot
20 IH – CAD
Partner work
Round 1
1 partner runs suicides up three lamps while partner two does merkins and two laps around parking lot
Flap Jack
Round 2
1 partner runs suicides up three lamps while partner two does squats and two laps around parking lot
Flapjack
Round 3
1 partner runs suicides up three lamps while partner two does CDD and one lap around parking lot
Run back to AO
One lap around the track
Field Work
Gassers X 4
Burpees and sprint back
11’s – Ladder on the field.
Mary – LBC’s X 30 CAd
Gassers on the parking lot X 4
Wall sits
50 Shoulder presses
30 Second hold arms outstretched
COT
Moleskin
YHC was a little nervous because I am the 6 at Fast Twitch so thankful for the opportunity to lead but wanted to make sure that all skill levels got a good workout. While jogging to Davie, Prohibition called the Q out for a remake of last week’s death valley. Also the Run for Your Life Ladies were walking over there and cheered us on. Pretty sure I saw a few guys suck in their guts and run faster during that time.
Anyways there was a ton of chatter and angry pax while running. They must all be grumpy from the lack of food I guess. First part of the workout was good any we got in some good time. The mutiny almost happened from all people but Spackler who’s COP is the quickest in all the land. I did some Imperial walkers to make him be quiet. 3 rounds of the suicide and I was about to pass out so we ran back to the AO.
The field work was exciting and I must admit Haze gave me the thought. They sucked but I feel much better about them after the fact. Chelms and Spacker were wanting me to call for some wall sits but apparently both their watches are about 5 min fast #sandbagging. We did a few more gassers which were a crowd pleaser. Had to wait for some RFYL people to leave which took forever.
Finish up on the wall
Fin.
Purple Haze, Splinter, Garbanzo, Elmer Fudd, Frasier, Spackler, Teddy.
8 pax started out
The Thang.
Mosey around the track.
COP
25 SSH CAD
25 MC CAD
15 Merkin – CAD
25 Imperial Walkers – CAD
Partner work 1
Jump over and crawl under – 30 total
Partner Derkins – 30 total
Mosey to front parking lot
30 jump ups, 20 dips, 15 derkins and run around parking lot X 2
Plankorama
Wall Sits – Arm raises to 100.
Wall Sits – Arm hold for “spackler” 50
Rock work
30 Cad – Curl
Rotate
30 Cad – tricep extension
Rotate
30 cad – Chest press
Splinter q
Grab rocks partner up.
Partner 1 runs 50 meters and back. Partner does called exercise.
1. Squats
2.Bear crawls with holding rock over head (zamperini) new lexicon 3. Full sit ups while partner runs with rock
Mosey to loop. Catch me if you can. 10 merkins rinse and repeat lap 2 5 burgers
Mary
Flutter x 20
Dolly x 20
Protractor
Freddy Mercury x 20
Heels to heaven x 20
Parker Peter x 20
Moleskin
nice morning out there for a little running and partner work. YHC was immediately called out by Haze for only 15 Merkins in CAD. I tried to get more but my arms aren’t as massive as yours #lazy. First part of the workout went well and nothing of significant note……then the Catch me if you can began as any normal workout. Spackler was running as fast as he could because he teamed up with Fraser. There was a bit of a tumble. Fortunately Fraser was okay. However it might be time for some new running shoes #justsayin. Garbanzo’s brother from DC came down and told us that he had just had shoulder surgery so of course we did a boat load of shoulder work.
Glad to lead today.
Check the website for announcements.
Spackler, Freedom, Uncle Leo, Callaway, Joker, Header, Back Office, Floorslapper, The Mouth, Gummy, Susudio, Skywalker, Lazy Boy, Busch, Franks, Madison, Pudding Pop, Uncle Si, Huggy Bear, Marge, Good Hands, Prohibition, Strange Brew,
COP
25 SSH – Cad – Rapid
20 MC – Cad – Not so rapid
20 IW – Cad
20 Merkins OYO
The thizang
Mosey from AO to Davie park – Run to the back parking lot
Partner work – First partner jogs up to the 6th light and back while the other partner does Merkins – 150 flap jack and make sure both partners do 2 laps
Round 2 – One partner runs and other partner squats flap jack. Make sure both do two laps
Mosey to the playground.
30 dips
20 pull ups
15 derkins
Mosey back to AO via Indian Run. Two groups because of the size
Mary – stuff
COP
Moleskin
Okay. So YHC was a little tired at the onset of this and wasn’t operating at full capacity. Don’t worry the pax were angry and held nothing back. #humbling. The Mouth kept up appearances with his name by questioning me right at the beginning. Gummy also got a little uppity on the run and with his injury. In full disclosure I did tweet the night before on THE TWITTER about the fact that we would be running.
Jogged to David park was a pretty strong clip. Pax got a little separated but we circled up with a little plankorama.
We ended up covering about 3 miles during the 45 min so that was a good part. We all needed to lay some miles down so that was good.
The indian run back was a little tiring for YHC. When I mentioned to Busch that I was going to “get the 6” that opened up a ton of talking from many people Busch Spackler and several others enjoyed that.