Bushwood has been a Site Q vacation for a little while, so we are back at it finally but playing catch up on the Q’n realm. One Star and YHC flipped a coin and he lost..
Warmup:
Mashers headed to the appropriate positions while the rest of the PAX Mosey –> SSH/ImpW/hammy stretch/wide leg merkin/calf stretch/Up/Down dog/Runner stretch
Thang:
Headed to half wall for some Step-ups/Dips/Derkin 2x each. Cross over Marvin School road to the newly maintaned back nine cul-de-sac. Pair up, ab work while other HIM ran. Big Bois, Freddy Mercury’s, LBC. SInce the grounds were so nice, we decided to stay in the Cul-De-Sac for a little Duck-Duck-Goose!
Circle up, each pax called an exercise for the group to do while the caller ran two laps around the group. VArious exersizes were called… Of course, J-Wow has to be J-Wow and call Diamond Merkins on his turn…. Knowing fair well he didn’t have to do them as he took his sweet a$$ time running the circle with a grin! We Jersey folk call that a dirt-bag move!!! Ha!
finish up heading back to the front nine for some wall work. with same partner, one bear crawls to the other side of lot and runs back while the other does some wall work-Jabs/Air Presses/Tysons/Donkeys. Still a little time left, so One Star pulled a rather cool audible of a Show and Tell. All sit at the wall, and each person tells a quick story of how they got their F3 name. When each finished all had to do 5 Donkey Kicks.
Head back to COT for the Fiji Fast feet.
MOleskin:
trying to get things back in order on the Bushwood site as its been a long summer with a lot of vacations. but think we are back at it.
The Show and tell Audible was really cool. Was based off the 6th man from this past year that has been fizzled out, but was a great way to know how each PAX was named. Kudos on that call.
See image on Groupme as YHC had a nice F# Sweat stain
Announcements
Need Q’s for Bushwood/Body Shop/Last CAll
Turnbuckle needs some trucks for furniture moving with Christ Closet
5 Pax, a 2.0 and two fur friends took a stroll through the streets of downtown Waxhaw starting at the Waxhaw Library.
4 & a Conscientious Objector for Neighborhood Watch through Inverness on Providence *&* Providence Grove!
Bottlecap asked if I could write the BB. I said sure not knowing what he was up to with his Q that morning. So this will be a summary as we did lot of stuff that day.
DICCS given. Run towards the round about near high school stadium. Stop in between to do some quick reps of whatever which did made thighs burn. He had found out that the gate to the football field was open. So we did run up and down the steps. Then run around the field alternating between mossey and sprints. Then we did lots of other stuffs (to many to remember). DONE.
Announcements:
Prayers for Rubbermaid and his family. Prayers for Bottle cap and his family who are now in Honduras on a mission trip.
Yes…I know you can’t believe I made it to a workout! I Qed Chiseled once and it was a complete disaster and I didn’t need that to happen at Cowbell, so I planned a little. See below. Also, if you don’t own a Kettle Bell, I suggest buying one, they are very versatile and I would go about 5 lbs heavier than you think you need. I’m weak so I went with a 35 and will hopefully be able to sling it around pretty well in a few months…just in time for IPC
Warmup:
Longish run behind Pet Smart then along the front of target and back to COT.
10 SSH IC – Left shoulder is still tight, my form was amazing!
10 IW IC
Calf Stretch
Runners Lunge
The Thang:
Suicide – 1:
Start with KB on the far side of the parking lot and run to the first main parking lot divider line ( You had to be there) with your KB and do 25 rows with each arm leave the KB and run back to the start. Run back to the KB and advance to the next line… Advance further across lot each time.
Exercises that followed 25 rows:
35 curls
45 American hammers w/ KB
55 squats – Rinse and repeat 2 more times…drop 5 reps each time.
Suicide – 2:
Just like Suicide 1 except… Walking lunges w/ KB instead of running. 50 flutters, 25 KB swings Rinse/Repeat x 3 and drop 5 reps after each set.
Circle of KB Pain:
A pax calls out an exercise and the other pax perform the exercise while said pax runs to or around a predetermined area.
Done!
The Moleskine:
Did you know Dasher is fast and in very good shape? Have you ever met Shriver? Well, he’s like Dasher…in great shape. Then there’s the one they call Chainsaw! I mean, he is a RR and still outworks some of the pax that are much younger than him! Small groups are where it’s at! Thanks for letting me lead and working hard!!
I took us out.
Announcements: Probably…but that time has passed
Quick recap of a great morning with 20 PAX (!!) at Firestarter + a couple of runners for COT.
The Thang:
Short mosey to let the late arrivals catch up and warm up: 20 SSH, 20 IW, 10 merkins, 10 mountain climbers all IC.
Mosey to Old Navy for storefront pain stations. Run from Old Navy to Target stopping at every store for 10 merkins and 10 squats. Seven stops total I think. Mary to wait for the Six then 10 eight count burpees IC. Coming back, same format and switch to CDDs and backward lunges. Finish again with Mary and 10 ECBs.
Partner up and go to the small wall behind Old Navy. P1 runs to the stop sign and back (~100 yards total) while P2 does as many wall climbs as possible. Repeato so each guy goes twice.
Mosey to the AT&T store. Bear crawl across the parking lot, 20 squats, bear crawl back, 20 squats.
Mosey back to the fountains to close out. P1 runs the lap while P2 does a called exercise. No prescribed number of reps, just each PAX focusing on form as many as possible. Diamond merkins, wide arm merkins, dips, and merkins.
Mary and… time.
Announcements: Spots still open for F3 Dads Camp at Camp Thunderbird. Last Call and Body Shop looking for Qs.
If Voodoo’s spreadsheet and the Pax’s reaction to your musical selection has you paranoid, you play Paranoid. The Black Sabbath album sits neatly within the hard rock venn diagram of grunge and metal the boys seem to enjoy. I didn’t hear any complaints and that’s high praise.
Warm-up
Side straddle hops
Imperial walkers
Steve Earls
Halos
Around the world
The Work
10 Single-leg Roman deadlifts, each leg
5 x 5 Double cleans
5 x 5 Double rack squats
Waiter carries down and back ~ 30m
5 American swings
5 Rows, each arm
5 Push-up, pull-through
5 Sit-up & press
Waiter carries down and back ~ 30m
10 American swings
10 Rows, each arm
10 Push-up, pull-through
10 Sit-up & press
Waiter carries down and back ~ 30m
15 American swings
15 Rows, each arm
15 Push-up, pull-through
15 Sit-up & press
Waiter carries down and back ~ 30m
10 American swings
10 Rows, each arm
10 Push-up, pull-through
10 Sit-up & press
Waiter carries down and back ~ 30m
5 American swings
5 Rows, each arm
5 Push-up, pull-through
5 Sit-up & press
Core
60 secs of elbow plank, hollow body hold and glute bridge
10 push-ups
Moleskin
After 45 min of that, I feel like an aged Ozzy. We had a mostly quiet crowd today, except for Urlacher who channels his inner Monica Seles during the sets. Thank you to Voodoo and War Eagle for sharing bells today. Frehley and the Worm were on best behavior and gutted out the sets. Mighty powered through reps finishing first just about every time.
Four PAX arrived at the bar school for Last Call to the same number of fans at the Tokyo Opening Ceremonies going on at that same time. But Last Call had a shovel flag! The shovel flag was the flag from The Body Shop, but that doesn’t matter. Flag was planted, DICCS provided and men ran off.
WARM-UP
Mosey
THE THANG
Mosey to the main high school driveway
There was a gifted pile of rocks at the roundabout! Grab a rock and carry it, stop along the way for some merkins on rocks.
Head to the benches between the tennis courts and find a special place under a bench
Repeat for a total of 4 sets
With the rocks at the benches
Run to the school entrance for 5 O-Ring Merkins
Return and repeat
On the second round, return to the back entrance with rocks for 6 O-Ring merkins with rocks in hand.
Mosey to COT stopping for 20 Dragonflies at the HS side entrance.
MOLESKINE
YHC usually has a theme for the workout. This theme began as “Reuse, Recycle, Reduce” because YHC was recycling a weinke used at Last Call in June. After some mumblechatter about the Olympics during the opening mosey and YHC calling the Nancy Kerrigan, Posse put together that the theme was around the Olympics. Yes, of course! T-merkins because Olympic Ring merkins, the Michael Phelps was added to the invisi-weinke, Dragonflies were renamed Greg Louganis and monkey humpers were scratched because… monkeys at the Olympics? A more Olympic-centric list of exercises would have worked well.
Good times at Marvin and everyone was surprised, nay utterly baffled, that there was not a Site Q present. But stranger things have happened. Good conversation afterwards also, although being past Last Call, there were no beverages to be had.
And for my 76th Q I’m glad the Chicken confirmed my attendance as the Q at Flash. It slipped my mind but great timing to get up on a Monday as today is the last week of a hectic 1st half at work. Stress at a high and I needed this more than I usually realize.
Arrive at the start and the street lamp is gone. I blame a shitty driver jumping the curb, man what a story that would be. As we greeted each other by voice since visuals weren’t an option we learned that Butterman hates Chastain! I’m kidding but he said he wishes his name had a story. I think the story is that Chastain is a dumbass and that’s a better story than most. A renaming could get worse so time to embrace the name…
DiCCS given. Let’s roll.
THE THANG
Mosey towards the high school
Circle up in front of high school
Mosey to steps. Bunny hop steps. Bear crawl sidewalk. 10 x Donkey Kicks. 10 x Heels to Heaven. 2 x Mike Tysons at bottom of the stairs. Double the MTs each round. 3 rounds
Mosey to traffic circle. 1/2 a Webb. 1 x Sit Up, 4 x LBCs. 2 x Carolina Dry Docks between each round.
Mosey to wood benches. 20 x dips. Mosey to school for 20 x Step Ups. Run a lap around 1st traffic circle. Rinse and repeat 2 rounds.
Mosey to Rudy’s Poo Palace. Wall sit. Heel lifts x Air Press. Toe lifts x Boxing. 2 rounds.
Split into two groups. A true Indian run up to main road and long way to front of the middle school. Complete the last 5 rounds of the Ab Webb. Indian run back to COT and 50 seconds of Have A Nice Freaking Day!
MOLESKIN
On Monday morning only gets worse when you start by walking into a spider web as you hop into your car. What if I was to tell you I ran into another web as we ran to the traffic circle. I got a real case of the Monday’s boys!!
As always a pleasure to lead! See you all in the gloom tomorrow…
Driving to Nesbit Park under a Full Moon Lunar phase was great, the start of a great morning, great workout, with a great group of Pax’s
10 Paxs For Commitment
Warm Up
The Thang
Mosey to Mill Bridge
Mosey First Circle
Mosey to Bridge
Mosey to Second Circle
Mosey to Bridge wick Rd
Mosey to Rock Pile
Every 25 rep a run to the end of the parking lot and back. Also included some arm stretches
Mosey back to COT with stopping at every tree to do 5 Squats then some more stretching to end the hour workout.
The Moleskine
Hot and Humid but we were all work together to get it done and maybe picked a topic for Q Source
Announcements
