It’s been several weeks since my last Q at Overdrive and several days since my last post (more on that later), so I was looking forward to UC’s toughest 0.0 workout to break the streak. There’s been lots of chatter on social media about the size of KBs being used at gear workouts lately and the workout I had planned gave all 12 PAX the opportunity to experiment with a heavier bell. #badidea. I wish I could take credit for such a creative beat down, but Orange Whip was the originator. I made a few minor adjustments and unveiled the station work on Friday morning.
Disclaimer & COP
SSH X 20 IC
IW X 20 IC
10 Burpees OYO because Glass Joe & Espresso were late
The Thang
I set up 4 stations with 4 exercises per station. The PAX were divided into 4 team of 3 and each team picked a station.
Station 1
20 Shoulder Presses
25 2-handed curls
30 lawn mowers ( 15 each arm)
Burn out – 2 handed swings (until station 4 returns)
Station 2
20 Russian Twists
25 Flutter Presses
30 LBCs with bell
Burn out – alternating Cleans (until Station 4 retuns)
Station 3
20 snatches (10 each arm)
25 Goblet squats
30 tricep extensions
Burn out – Dead Lifts (until Station 4 returns)
Station 4 – timer and we rotated to the next station once they returned.
Round 1 – Waiter Carry to curb at far end of parking lot. Switch arms & return
Round 2 – Rack carry to curb at far end of parking lot. Switch arms & return
Round 3 – Goblet Shuffle to curb at far end of parking lot. Switch arms & return
We just finished 3 rounds for each group.
Moleskin
When the PAX saw my name on the SignUp Genius, I’m sure they thought the firehose would be making an appearance. While the hose is always a crowd pleaser, Orange Whip’s Meathead workout from a few weeks earlier gave me a better idea. #imitationisflattery There was discussion between several PAX that he UC guys were getting too comfortable with the sizes of the KBs and needed to up the weights. TClaps to Bernanke for using 45 for 1/2 of the rounds. The rest of you guys need to leave the M’s KBs at home, put on your big boy pants and use heavier weights. But enough about that. The KB work today was evident that a KB clinic is needed. #focusonform so that no one gets injured. I’ll work on that and you guys work on using properly sized weights. It also provided good commentary but many of the remarks were practically inaudible by YHC so I just assume they were worthy of sharing at @heardatF3 by the amount of giggles they garnered by the PAX. Did I mention Glass Joe & Espresso showed up late? Out.
Announcements
All UC AOs will be open Saturday to receive FNGs thanks to the recent publicity by The Today Show. UC AOs have a FNG contest. Location with most FNGs will host next convergence. Losing sites have to do burpees
Thanks to Jabberwocky for taking us out.
Thang
Moleskin
Perfect weather on Thursday morning and a good sized crowd turned up for the weekly edition of Rebel Yell. If you haven’t been out to Stonecrest on a Wednesday (The Maul) or Thursday (Rebel Yell), you’re really missing out. Solid core of regulars, nice mix of A51 and SOBs, huge AO, the Murderhorn, and an awesome bunch of Site Qs (more on that below) that keep a nice variety of Qs coming through their sites.
Pretty sure it was Hearbreaker and Cable Guy out as Larry Birds on the Paula Abdul. No surprise here. It was even fitting as it was Heartbreaker who originally named the Paula Abdul at a Rebel Yell workout that Torpedo threw down a few months ago. For Qs, the two steps forward, one step back works well just about anywhere (parking lot lines, light posts, flights of stairs) and is a great backup set to keep in your bag along with things like Sevens and Jacob’s Ladder.
Did quite a bit more running than expected this morning. Margo was quick to catch on to our taking the long way around to the Murderhorn — ended up being the really long way around. Google Maps can be deceiving and that stretch down BCP seemed to go on forever. Appreciate every one digging in and hanging with me.
Strawberry gently reminded me that we may be running low on time when we started the partner work. Apparently, YHC had strayed from boot camps for too long while getting ready for P200 and was targeting a 6:30 end time for some reason. Roger that, Strawberry — partner work cut off, pull-ups etc. at Elmstone Park out the window (sorry Frehleys), and only time for 1 trip up the MH. Glad Strawberry gave the heads up though as I’m pretty sure mutiny was inevitable if YHC had packed extra time on top of the extra miles.
I have to say that Strawberry and Heartbreaker set an awesome example of what it means to be great Site Qs. These guys are effective. From their reminders ahead of time (two, because I forgot to respond to the first), to their shouts letting me know the 6 was in at each stop, to Strawberry’s eye on the clock. Really awesome stuff and made it an absolute pleasure to Q at Rebel Yell, even while I was floundering around with a busted weinke (TWSS?). If you are a Site Q or are aspiring to be one, take some notes from these guys — I know I was.
Wish I could call out some other guys, but I was kind of lost in my head this morning. I do know that everyone put in a solid 3+ miles, 100+ pushups and a trip up the MH so each and every one of you crushed it. Nice work. Thanks to Champagne for the takeout (and you can all tell him thanks for the second set of Merkins/Mtn Climbers/Plank Jacks).
Announcements
Just what every Q wants to hear as someone is putting on the weighted vest prior to start. “It’s not you, its me” I want to ensure I get a solid workout in this morning. So with that said, here is what we did:
Warmup:
Thang:
Partner Up: P1 start with jump rope and do called exercise, P2 start with lifting rock. P2 complete called exercise and sprint to light and back (timer), Flapjack with partner for 3 sets each per round
Go to Soccer Goals and use towels for 2 x 10 pullups
Meet back up and complete Lazy Dora:
Partner up. Partners perform 100 Merkins, 200 Flutters, & 300 Squats as a team.
BottleCap w/ closing prayer
Moleskin:
Good work out and looks like we were able to get the heart rate up a bit today. Early chatter this morning – Doc providing a common phrase I heard throughout High School – “It is not you, it’s me” as he puts on the weighted vest for workout. Just what the Q wants to see before we start. So needless to say my sensitivity was elevated at start. Not sure though if Doc can blame the weight vest for lack of coordination with jump rope. Decided to bring out towels for some pull ups to increase grip strength – Duck Dad took some extra notes and plans to pass along to Oregon Basketball team in hopes of securing rebounds next year. Also another thought – I think Yeast and DuckDad are the new powercouple of F3 Union County. (see new groupme post to follow) BottleCap asked about Legal Zoom quietness after this weekend, but he was quick to point out that South Carolina are National Champs this year – Women’s Basketball. Could this be why Goodfella was out today? Is he heading to Columbia for the championship parade? BottleCap and Recalculating squared off in sprints today with BC winning on 3rd and final race. Race looked like to angry ostriches running from my angle. Additionally, it looked like Jingles found another gear today on sprints. The contingent of AARP members…I mean Respect Club – Shop Dog, Gator Cub, Foley show us young whipper snappers what old man strength is all about. I think Foley just said, “Well La-Dee, Frickin Dah!” and for me to ” Shut your big yapper!” Rockwell appreciate the assist with counting during lazy dora, as I think I would of had mini stroke if needed to count all 200 flutters. Posse – Thanks for being best hype man in F3 and for carrying back the laundry and jump ropes. And Shampoodle always good to see you. I think next time Doc comes to Union County for workout instead of weight vest we have him just carry you in an ergobaby swaddler for entire workout. Again, all in good fun, and I continue to enjoy every minute of F3. It is true that the workout is only the magnet to bring you in, and then it is everything else that comes with it that makes it great.
25 men forbid themselves to fartsac and headed out into the gloom for a beat down.
Warm up:
Mosey to the back-left lot
20 X SSH
10 X Slow Merkins
20 X Imperial Walkers
20 X Slow Squats
Mosey around the front of the building and then back to the left side parking lot behind the school.
The Thang:
Today we are doing the starfish, exercise in each corner then back to the middle each time for 5 burpees
Corner 1. 5 regular pullups or 10 supine pullups
Corner 2. 10 merkins
Corner 3. 10 jump squats
Corner 4. 10 Carolina Dry Docs
After we did a few rounds each time to mosey to the baseball fields
Mr. Jack Webb showed up, I think everyone stood up and started clapping
1 slow merkin and 4 slow air presses, then 2 slow merkins and 8 air presses etc ….
Up to 8 slow merkins and 32 slow air presses
Finally, some Mary
20 X LBC, 20 X bicycles, 20 X Rosilitas, 20 X Dollies
Jail break back to the launch point and Sheldon leads plank until everyone gets there
Moleskin:
Today was one of those workouts what you put in you get out. Great job today pac pushing yourselves. I know you thought the slow jack webb was too easy, a good exercise to catch your breath with lol. Always an honor to Q, thank you Sensei and Booyah (no show). Smokey with the strong take out.
Announcements:
Wall build at Providence Presbyterian Church no new dates set check with Freehlys Comet
Carmel Christian Joy Prom need 200 host see Little Mike
Please excuse the brevity of this blast, but it’s a beautiful Saturday and the Hills are Alive with the Sound of Music.
Perfect workout conditions – couldn’t have asked for a nicer morning out there. Some sort of UC attendance bet going on, so lots of guys dragged the 2.0s out of bed to pad the numbers. Commitment claims the win with 18 total and 1 FNG, but GJ has filed an official protest with 7 total and 2 FNGs at the Monroe site. Having no dog in this hunt, I’ll let you guys sort this one out.
Thang:
Skin:
GO COCKS!
Horsehead