This is my 10th Q and I still keep my plastic bagged weinke strapped on the hip. I probably need to invest in a DW arm strap as the fear of dropping that bag and losing my workout plans is strong at the beginning.
Lots of men showed up in the dark at Nesbit with a few new faces and a gang of SOB guys. Hopefully proper planning of my Q would ensure that we would hit the goals I had planned but was a bit worried just based on the number of people. Whatever, we will audible as needed. It couldn’t be worst than that DW Convergence. (Used initials to protect that PAX member as that was really, really, really embarrassing)
DiCCS completed. Several CPRs and two arm strapped cell phone bros.
Let’s do this….
Mosey to Circle. Circle up.
8 pack – Dana’s Dream Abs
1. 30 second side plank
2. 30 second side plank
3. 30 second 6” plank
4. 30 x LBCs IC
Mosey to bridge. 20 x jump squats. Bear crawl across bridge. 20 X Jump quats. Mosey to street. 10 burpees. Mosey to 1st Street. 10 burpees. Repeat at each street.
Mosey to circle
1. 20 x SSHs IC
2. 20 x 6” Plank Jacks IC
3. 20 x Squats CC
4. 20 x Peter Parkers IC
5. 20 x Mountain Climbers IC
6. 20 x Jumping Lunges CC (10 per leg)
7. 20 x Carolina Drydocks CC
8. 5 x Master Splinter Burpees OYO
Mosey back down hill, stopping for 5 x monkey humpers per house on the left.
Mosey to Clubhouse while circling back for the 6.
Jack Webb’s. 1 x Drydock & 4 x Bearcrawls. Brutal.
Mosey around 1/2 Circle, 10 x merkins at the top, Mosey around 1/2 Circle, 10 x wide merkins at the top, mosey to model home 10 x diamond merkins at parking lot, Mosey to main road and to next entrance, 5 burpees. Mosey down hill. Lunge from last street to main entrance.
Mosey long way around Kensington, find some wall. Wall sit. 20 x Toe Lifts. 20 x Heel Lifts
Break into 5 groups. CC/IC as a group on all exercises.
1. 20 x Mike Tyson’s
2. 20 x 6” Plank Jacks
3. 20 x Mountain Climbers
4. 20 x Speed Skaters
5. 20 x Jump Lunges
Mosey to other parking lot. Find a partner. Bobby Hurley while other partner runs downstairs, 1 burpee and back. Complete once.
Indian Run back to COT
Circle up at base circle for inclined merkins with varying forms of standard, wide and diamond.
What a great morning. 28 guys followed me in the gloom. Started dramatically slow with the focus on Dana Abs right out the gate. Then we ramped the HR dramatically as soon as we started the 2nd mosey.
We utilized the Mill Bridge compound’s hills, Clubhouse parking lot and 1/2 circles. I’m really hoping some Ring doorbells caught us doing those monkey humpers in front of their homes.
Personally I think the real highlight was the Jack Webb’s with 1 x Carolina Dry Dock and 4 x Bear Crawls in cadence. Thank you Dough Boy for the idea and Banjo promises if we do that in the summer people will be throwing up!! I can only dream…. counting out bear crawls was exhilarating. NOPE!
This is about the time a random truck entered the neighborhood and the driver slapped me on the ass. Deadwood slept in again…..lock it up little guy.
Then we moseyed over to Kensington Elementary for wall sits with toe and heel raises. Someone asked what was so hard about that but clearly wasn’t in that 90 degree wall sit because those things suck!
I was too gassed to remember any great memories. I appreciate those that kept running back for the 6, one of the most important parts of F3. We all need to be doing more of this regularly.
Special shout out to Draper! He joined us a couple months ago out at Chiseled and has stuck with it. Your athletic ability is visible man, keep pushing!
Welcome FNG, Wolverine!
Thanks to Bottle Cap for taking us out? I think it was you, I can’t remember.
Hey guys, it’s me….DW! As you all can assume already, I started planning this workout years ago. With such an awful site like old #87, nearly any PAX member can have success here…..
I had a goal of avoiding any and all Mary since my abs are already looking spectacular. My wife calls my stomach the most impressive thing on my entire body. I’m not sure what that means because it small and has zero definition. I hope she lets me in on the joke soon.
Anyways, I ended up running the PAX until they couldn’t breath any longer. While I have a wienke wrist thingy now I’ve actually just slipped in a mirror. Now when I’m out so far ahead of everyone I can sneak a look at myself and think “who’s that good looking guy in there?” Makes me giggle every time….
Time for the show. DiCCS reviewed.
Around a 3/4 mile mosey to the track at the school – circle up on ball court for Warmup:
Mosey to Bad Idea 7×7 – Subtract 1 each round
Mosey to BBall Court – Side to Side 7’s – 1-6, 2-5, 3-4, etc with Merkins at both sides
Mosey to Dreamchasers – Burpee Every 5th Light pole
Run the Block – Audible Halfway down and back
Timing running low, Mosey to Keith Jong Hill with 2 Splinter Masters at stop sign
Once I nearly lapped everyone I was forced to Mary by myself. Al Gore was my go to or when annoyed by loud breathing I would call an audible to show those that aren’t as fit at me, Deadwood, some mercy. As I said before it’s absolutely me still writing this.
A few nightlights was Rudy locating us in the gloom a few minutes after the start and joining us at our first warmup, well done bro!
At one point I asked Chainsaw if he wanted 10 count and he blurted out, “NO! I will still out run you Philip!” Classic father-son moment.
Gerber brought an FNG but didn’t circle back for his nephew much. FNGs counts were off a bit forcing him to be an overachiever but he hung strong. It’s just about time we get the Gerber Q….
Speaking of Qs, Airdrop continues to push hard and we need more stories from this guy. Constantly at the front and if I’m being honest me, Deadwood, the site Qs for the Floater put on a clinic on closing those ready for their VQ. Incredible stuff MB and Zin. See you in March Airdrop for your cherry pop!
Thanks to all 10 PAX that joined this morning! Welcome Depends, our FNG and temporary Briarcrestonite. Fresh college graduate turned sales rep for nursing homes, hence the nickname. Hope he joins again!
Thanks to MB for taking us out.
Dasher on Q tonight!
Deflated on Q tomorrow!
Popeye on Q Saturday!
Something else happening I’m sure I’m missing….
My 6th Q ever but what an honor to have the first Q of 2019! Sadly no one gave me that honor and I solely just volunteered myself to lead the crew this morning. As we start the new year I’ve seen posts about making resolutions and about not making them. I’m not a fan personally but one thing I do know is that we are all in this together. This workout would be tough but we would focus completing as a pack.
Slower disclaimer given, discussed where we would be going and shared the new focus on safety.
Mosey around the Petsmart and meet in the center of the parking lot. 4 Corners IC, @ the center 25 x LBCs but we will bear crawl to each corner
1. In & Outs x 25 CC
2. SSHs x 25 IC
3. Merkins x 25 CC
4. Squats x 25 CC
Mosey over to Hickory Tavern, find some space
• Short Lap, 19 Derkins CC
• Long Lap, 19 Dips CC
• Short Lap, 19 Incline Pushups CC
• Long Lap, 19 Heels to Heaven
Mosey around HT, run up past Chick-fil-A & to the traffic circle. 10 burpees a minute for 5 minutes.
Mosey. I had plans to run behind Gas Station, around CVS and meet at the BB&T. We ran straight to BB&T. Split into even groups for station work. The timers would be, Round 1: Bunny Hop and Round 2: Toe Taps. Cones set up
1. 6” Plank
2. Jump Squats IC
3. Mountain Climbers IC
4. Dry Docks CC
Mosey to Side Lot by Rack Room and 10 burpees a minute for
5 minutes 1 minute. Happy for the audible call on my part.
Mosey to front of Target and all the way to the front left corner. Split into even groups for Indian Run. This would be a slow Mosey w/ one (1) Shoulder Shredder.
Finished right on time with each PAX completing two rounds of IR and SS.
A lot of people fartsacked today and normally I wouldn’t blame them but this year I do. Nine not scared men joined me in the amazing 65 degree weather at the Watchtower location for what would be a gag inducing workout. Too much holiday cheer? Maybe.
The goal was to keep the group together and I think for the most part that was a success. I couldn’t breathe from the start of 4 corners and thanks to those that helped me count IC. Not sure if that’s adrenaline or what but I gotta get that under control.
A bit of whining at the jump of four corners with the mention of bear crawls but I was still mad at Dough Boy’s lack of BC I wanted to welcome him back with open
hands of bourbon spiked egg nog arms. The only thing I offered Breadbowl was dry heaving through out the 45 mins. Thanks to those that helped encourage that man to finish.
The laps around HT were pretty simple but then Ice9 asked, “what’s with this 19 counts?”. Hello, it’s 2019 bro! More on him….
an a hole gracious enough to do two rounds of 10 burpees a minute for 5 minutes last week at the Floater. I love/hated it. He wants me to credit him in my syllabus for using it but I’m told he stole it from Transporter. Not sure of the creator.
Speaking of burpees, the form is all over the place these days on these things. It’s pretty simple but please lock it up. I hate them too but drop it like it’s hot and get them over with properly. I mean one guy was even dry heaving for the last half of those things. THATS NOT PART OF A BURPEE!! I’m not going to call that guy out but his name rhymes with Nice Shine. (Hahaha)
We knocked out the two rounds of station work and I had aspirations of another 5 minutes of burpees. Shoulders were spent and we had 7 minutes left. We knocked out 1 minute of 10 with my encouraging words of “we got this”. I was talking my mental Up mostly.
No other major highlights but I felt good with the plan. I appreciate the opportunity to lead you group of fine brothers and appreciate everyone that showed up. Until next time….
Can you even take a punch? Seeing as it was Boxing Day I had the eye of the tiger flowing through me. Would my workout channel anything specific to boxing? Not a chance. Have I been in my fair share of scraps as a younger man? Buy me a drink and let’s chat offline.
The gear workout is a bit tough to plan out due to never having a headcount ahead of time. Do I have enough gear? Enough stations? When and how can I incorporate Hip Thrusts to Heaven?
Plus I was looking to really throw a curveball at the PAX and knowing Recalc would be there, expectations were extremely high. But would I actually incorporate gear into the gear focused location?
Mosey to Entrance, Grab Lifting Rocks, Mosey to right of Mt. Chiseled, circle up. Disclaimer given.
• 20 SSHs IC
• 20 Imperial Walkers IC
• 20 Mtn. Climbers IC
• 10 Peter Parkers @ 6″ IC
• 20 Parker Peters IC
Lap Around Mt. Chiseled
Activity with a lap in-between, count of 20 each:
• Al Gore w/ jabs
• Torso Twists w/ rock
• Slow deep squats w/ air press
• Speed Skaters w/ front lateral raise w/ rock
Mosey w/ rocks to 1st Light:
Mosey to Side Lot for Station Work, Station #1 is the timer, Mosey every 4 stations as a group
Thanks to the 9 PAX that posted with me! We covered little mileage but keep the hearts racing if you were pushing yourself. Those rocks were so freaking cold but got the ripping & tearing we needed to get jacked….
The Double Merkin Ladder with Double Bear Crawls as the timer was a great idea. The PAX yelling cheering each other on to hurry up finish strong was great. Then I threw in a short mosey lap after 4 stations allowed everyone to stop thinking about hurting muscles for a few seconds. This way we kept the intensity high when we got back to the stations.
(I’m a day late, see announcements from Hooch’s BB today)
What would my birthday be without celebrating with my brothers? Also a great excuse to lead a creative workout with the soul purpose of burning as many calories as possible since I would later consume 1,000+ calories in crafty brews. I appreciate each and everyone for showing up this morning. Even those that fartsacked, you all still have a tiny, tiny, tiny piece of my heart.
I have to have a theme for my workouts just to change it up for my mental planning. So being born on 12/22/80 and turning the tender age of 38 I knew it was going to be a good day. Obviously I’m never worried about mileage but always focused on constant motion. Keeping the HR in zone 4 is my goal. As well as focusing on my problem areas. Beer belly and thunder thighs.
Sidenote: keeping things somewhat “fun” with the promise of 2.0s wasnt something I had to think about before. But boy oh boy did the kids show up for Uncle Zin this AM…
Jog to circle, circle up, disclaimer given
Duck, Duck, Skip an Exercise – Every PAX will run around the circle twice while the remainder of the PAX complete an exercise in IC. 2 rounds
Mosey to Elementary Entrance & Partner Up
Partner 1, Bear Crawl from one light to the next, P2 lunge walk between lights. Flip flop.
Mosey to Playground
Individual Cone Stations x 6, split up in groups, 2 rounds
Mosey to the front left of the school, team up, Partner 1 is the timer, run down the stairs & back up:
Mosey to Entryway, going after an 80 count, flip flop exercises between trees
Jack Webb’s – Merkins and Air presses
Finished on the dot! (in your face Posse!)
20 men posted and I appreciate everyone’s participation in my own little “fun house” this morning. Even more impressed with the 2.0s level of effort and I can’t wait for my boys to be a bit older so they can join in the fun.
I hope I didn’t miss anyone in my long post. Thought I would have fun with this BB while I slowly sip this delectable adult beverage. Thanks to Dancing Bear for taking us out. See you all on Monday!