Author Archive Ackbar

Revenge of the Sixth (Pick up the 6th)

This was my 3rd Q to lead, and was on “late” notice. Noteworthy because I injured my knee over 3 weeks ago and am now just rehabbing it. Some suspected frustration with the road construction would lead to an intense workout. Actually, being knocked out via my knee created frustration, so time to get to work, with lots of Star Wars references. The title is in regards to me, taking it slower to return to full speed, I’m the 6th today. Which was fine, but I had to attach that to a catchy title.

Warmup:
Lap from Brooklyn Pizza to behind Target which included grass running, and to warm up in the Target parking lot.
42 Side Straddle Hops (to honor the 42 theaters that debuted Star Wars IV nationwide in 1977. That’s it!)
20 Merkins
20 Imperial Walkers. Star Wars, you know…
20 Mountain Climbers
Calf Stretch

The Thang: 
So taking off like light-speed we headed across the street (Transporter discovered there is a crosswalk at the traffic light, BRILLIANT!) to in front of Harris Teeter. We engaged in the Death Star Fish:
3 Burpees in the center
20 Imperial Squat Walkers
20 Speed Skaters
20 Carolina Dry Docks
20 Peter Parkers
After that it was off to get rocks just off the HT parking lot. Think of it at having Yoda on your back while Jedi Training, or them being a giant pile of Banda Poopo. There we took step lunges to the parking median with the rocks over our heads, quickly nicknamed the Death Star trench. We took partners, one runs around the parking lot, the other the following;

100 Squat Thrusts AUDIBLE AUDIBLE; 66 Squat Thrusts (66 in honor of the Emperor’s Secret Plan to ambush and kill most of the Jedi Knights, see, Revenge of the Sith/6th)
66 Bicep Curls
50 Tricep Curls
Some finished early, so you got to do more while the last people finished their laps. Then we lunge walked with our rocks over our heads again, and returned to the Starting Point near Hickory Tavern.
Next was a circuit around the parking lot and the following exercises, but due to time running out some passed on running and did the exercises:
20 Knee Slap Jump Squats
30 LBCs
20 Step Ups
20 Derkins
20 Mike Tysons
And we wrapped up! The Sith were defeated!

The Moleskine
– Props to so many who picked up the 6th today, which was often me. We work together and that’s awesome!
– I got a lot of dirty looks today, which makes me happy. Asylum is supposed to push us! And I promise my knee was hurt, even with all the knee exercises!
– Most stayed for Q Source, rock on! Thank you Shop Dawg for leading, which the discussion also referenced teamwork, picking up the 6th, and building each other up as leaders.

Announcements:
– Bible Study Tonight at Brooklyn Pizza, 7:30pm.
– F3 Dads is on week 3 now! Every Saturday at Dogwood Park. It’s for any kids 3 and up, boys and girls. They get names and everything!
– Speed for Need; Sept 14th.
May the Force be with you!

‘Round the Horn

My 2nd led Q ever, so I resume the authority of Admiral Ackbar, but finished planning the Q during the Duke vs Mich St game. The workout reflected my frustration with this loss (ugh, but that’s how it goes with too many close games), but this was a great way to kill stress! 5 gentlemen joined for the Q as we began.

Warmup:
Lap from Brooklyn Pizza to behind Target which included grass running (and it was rather dark, some suspected I was out to take their lunch money. Maybe a Sith would, but I’m Admiral Ackbar! I’m one of the good guys), and to warm up in the Target parking lot.
30 Side Straddle Hops
15 Imperial Walkers (it’s the only Star Wars theme today)
10 Merkins
10 Mountain Climbers
Calf Stretches

The Thang:
‘Round the Horn is pretty simple. Starting at Hickory Tavern, you run to the roundabout, turn left to run in front of Target, turn left again at the corner to run in front of PetSmart, turn left again at the corner to return to Hickory Tavern where the dubbed “Evil Easel” awaited (I love my kid’s easel). There you would do the asked exercise, and ‘Round the Horn again. Return, do the first exercise again and add the 2nd, ‘Round the Horn, and then do 1, 2, and 3, rinse and repeat while jamming to my kids’ favorite music. Here is the list.
10 Burpees
15 Merkins
20 Step Ups
40 LBCs
50 Squats
25 Mike Tysons
A couple of gentlemen finished the entire set (Smokey and Swimmers I think), while more modified at the end (myself among them).

The Moleskine
– I like the name Evil Easel. I may give it a break next time, but it has a nice ring to it.
– Props to Smokey & Swimmers leading the way ‘Round the Horn.
– Chastain get some great modifications toward the end which helped the rest of us who were running out of gas and time.
– Great work Loafer, you brought it today!
– Shop Dawg, you da man. Excellent work today!
– I have no clue how long ‘Round the Horn is each lap, just that it’s uncomfortably uphill on that corner of the Target parking lot.
– My kids enjoy Queen, Bob Seger, Michael Jackson, and of course Toto’s Africa! Good workout music!
– Props to Shop Dawg for leading Q School afterward, thank you sir.

Announcements:
Bible Study Tonight at Brooklyn Pizza, 7:30pm.
May the Force be with you!

Battle of Hoth (Star Wars Empire Strikes Back)

So Ackbar finally led his first Q today, so a VQ with 5 other brave souls on Planet Hoth, also known as Asylum at Brooklyn Pizza. The workout was heavy inspired by two things; Star Wars, and the need to keep moving to keep the cold at bay. Here are the details:

The Warm Up – Lap around Target to warm up.
42 Side Shuttle Hops. (Trivia, Star Wars IV, the first debuted in only 42 theaters in 1977, as FOX expected the “kids space movie” would be a major flop…)
20 Mountain Climbers
20 Merkins
20 Imperial Walkers (Because Star Wars!)
10 Potato “Yoda” Pickers
Hold for Stretch

The Thang – First was the Star Wars Trilogy Circuit, the number 3 meaning 3 burpees. A run from Hickory Tavern to Brooklyn Pizza required 3 burpees at BP, and upon the return a series of 20 exercises were required, stacking up with each circuit. This included:
20 Low Slow Squats (which soon became squats)
20 LBCs
20 Step Ups
20 Dips
20 Derkins
20 Bobby Hurleys
20 Plank Jacks

Afterward we moved to the Target Parking Lot for what Posse renamed the “Death Star Fish,” which I like better than Star Fish. This included:
Burpee in the center
20 Imperial Squat Walkers
20 Jumping Knee Touches
20 Carolina Dry Docks
20 Peter Parkers
Then it was time to return to the parking lot, ended with “hovers,” whatever they are called…

The Moleskin – The cold became a great motivator to move!
– Brad’s son Lane “allowed” him to use his easel to record the Star Wars Trilogy Circuit for reference. No worries, it has been returned (image below via Twitter)
– Chastain pushed it despite having gone above and beyond on Saturday. Well done!
– Legal Zoom had a great observation regarding the quality of the Star Wars movie The Last Jedi, complete with an F Bomb. Ackbar approved.
– Star Wars music is great to work out to.
– The Pros helped Ackbar navigate a couple of quirks. Overall it seemed to go smoothly. The rebels have defeated the Empire!
– No one could agree how much time we had left. A 3 minute difference and everyone gets all worked up.
– The Force was strong with these men. Very impressive work!
– Ackbar’s official given name was “Admiral Ackbar,” but he never was comfortable assuming the rank as it was unearned. After today, Admiral Ackbar feels earned and will go by Ackbar or Admiral Ackbar, or Admiral, or any other creative F3 language.

Announcements: Sanctuary Bible Study is tonight at Brooklyn Pizza at 7:30. Snowflake is leading tonight and we are going to talk about King Solomon.
– Smokey led QT, or Q Talks, I can’t remember the title. Sorry. We will all aim to be goal-setting lizards and not leeches! Well done sir!
– Keep Goodfella in mind as he gives some love and support to his friend up in New Jersey, as his friend’s wife has died from cancer. Prayers lifted to Goodfella’s friend and family.
– Q School is coming up this Saturday! Here’s the link, thanks Posse! https://t.co/oOSdoXQPJ4

That’s it. May the Force be with you!

Backblast Prototype…Q-School, thing…

So here is Ackbar’s attempt at a Backblast, because that’s my homework. Posse and Moneyball were our teachers. The Force is strong with them, us students were ready to learn. So here we go, best I can remember at this late hour:

Warm Up

Prof Moneyball took us a mosey around the “normal path,” and either before or after lectured us of the necessity of the disclaimer. Don’t sue, don’t sue, your responsibility. Understood.

This was followed by 55 STH. Each student had to do five in cadence, and that added up quickly.

Then around the circle each student had to lead a brief warmup workout to get our pacing and counts right.

The Main Workout

We then Moseyed to front of middle school. We were instructed how to “watch for the 6,” or instruct the faster guys ahead of time to do Planks or Marys. No rest, as it were.

We then Partnered in Pairs:

1st – 50 Dips – One Partner does dips, 2nd Partner runs half of the parking lot

2nd  – 50 Steps Ups – One Partner does Steps Ups, 2nd Partner runs across the lot to the grass and back

Mosey to the big steps at the High School were a few buses park. It’s a handy loop for Stairs fun or Moneyball’s Triple Nickel Can’t Count Thing.

1st –  Calf Raises and 2 laps

2nd – Triple Nickel Can’t Count Thing. 5 burpees at the bottom, run up the hill, and 5 squats at the top. It cut off before I could finish my last round, thus the subjective counting thing. Just as well, I was running out of steam…so thanks!

Back to the Middle School for the Starfish. I think it was a Starfish, having 4 corners  and a “center of the universe,” a Moneyball quote.  We did 5 Speed-Skaters at the center and 5 low squats at the corners. That was fun.

Concluding with a Jail Break to COT.

 

The Moleskin

  1. This name bothers me. Ever seen Naked Mole Rats? Their skin is freaky. Thank you NatGeo.
  2. Posse and Moneyball are great teachers, but Moneyball kept me laughing too much. I really needed that extra oxygen…
  3. Everyone worked hard and participated. Great questions too, some of the unsaid stuff being raised.

 

Announcements

Sorry I missed the coffee afterwards.

I learned what “hospital name” means. I literally thought “hospital? Someone sick?” In my field going to the hospital goes in that direction, not your actual name. Seriously, someone says “Brad” at Q and I’ll be genuinely confused.

Hope this cuts the mustard as far as a BackBlast goes. I’ll aim for more Star Wars illustrations when I do another.

Peace.

 

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