Let the record show that I do not like Qing gear workouts. Thanks Chastain. His response, “The more reason to Q one”. OK buddy, I’ll show you.
The Thang:
After a quick Mobile DICCS, I had the PAX pick up dumbbells with the instructions to not put them back down until we are done at 6:15.
Circle up: (All exercises done with dumbbells in hand)
Combos: (Done with weights and going the length of approximately 10 parking spots)
Circle Back up:
Next:
Moleskine:
It’s good to get out of your comfort zone. Especially when you really, really don’t want to. I made sure to do a really good job today so not to get invited to Q at diesel again. I think I achieved that. All jokes aside, I am glad I got a chance to ‘Q’ today. Looking forward to Qing more this year. Looking forward to pushing out my comfort zone a lot this year. I also learned that Brutus can cuss very effectively telepathically. And Chastain can cuss even better with a series of angry smiles.
Announcements:
SnB, OUT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Brutus and YHC (Your Humble Chastain) rolled into the Millbridge Clubhouse parking lot about 0505 to get a good pre-stretch in. Rubbermaid is out with some nasty eye infection that I declined his offer to provide details about. Tuck is the Q but he’s out for some unknown reason. No one else in the lot yet, but we see Turnbuckle’s van over at the gym so we make a quick jog over to say hi. Locked out. Oh well. Back to the lot and Wolverine rolls in and then Sledge-O-Matic. Time to get moving so we set off at different paces. I had a good conversation with Sledge prior to his early departure to get his kids ready for school. Then I caught up with Brutus and Wolve…Goodfella! A bit more running and catch back up with Wolverine, snap a photo, then back to the clubhouse to wrap it up. And with that, I think I’ve doubled the word count for the average Pursuit back blast.
YHC took us out.
Announcements
I’ve been cooped up in the house with the kids all week with the M away on a cruise. No posting for me meant I needed a good makeup Q to get out all the pent up aggression. Or something like that. It just so happened that this Q fell on Leap Day, so what better way to celebrate than with some leaping of our own.
Warm Up
The Thang
At this point I’ve had about enough of those burpees. Doesn’t help that I’m trying to keep up with Goodfella (not happening). Audible! There are some brand new picnic tables set up next to the bathrooms so we mosey over to break them in. Partner up and share some dips on the table benches while your partner takes a lap around the bathhouse. 50 dips. No, 100 dips. Well, how about switch to Derkins (bad idea) to finish us out.
Moleskin
For those wondering:
This was my first time as Q at Commitment. Only my 3rd time (I think) posting there, so I checked out some other PAX’ weinkes to get some ideas of where to venture out to. We didn’t get TOO far from the shovel flag but still managed to get around 3.2 miles in. Speaking of weinkes…a certain Italian/Jersey guy grabbed my weinke and put it in his pants while we were checking out Cindy. I think he saw the Gassers and was hoping if he stole it I wouldn’t remember what to do. Turns out I had it all locked down in the old noggin, plus a good Q always has a backup copy. So a caution to you other Qs out there…there’s a rogue weinke grabber on the loose. Keep your eyes peeled!
Announcements
Shop Dawg had some words to share straight from Q Source. We all need to tame our King, Queen, and Jester. The King is the 1st F; it’s the physical work we put into shaping our bodies. The Queen is what we put into our bodies; you can’t out-King the Queen. Work on your eating habits. The Jester is the thing that drags us down, distracts us, and prevents us from accomplishing the goals we have for ourselves. This might be different for every PAX. Identify your Jester. Make a plan to tame it. Shield lock with a fellow PAX to hold you accountable. Attend Q Source to learn more.
YHC took us out. #cradletograve
The story takes place Wednesday evening before Floater. A text is sent to Deadwood, “Are you on Q tomorrow”? The response was yes, but I am not giving it up because I’ve been bumped once already. That prompted yours truly to come in with the guilt trip. “Well, tomorrow is my 3rd year F3versary and my birthday. Just seeing if I can Q for that”
So, now I’m on Q. Winning. (HAHA, Deadwood has feelings)
I walk out to the scene where a few PAX are gathering wondering where their Q Deadwood is. That is when I start. No quick DICCs for me, I need extra time for what I had to put out there. I discussed being your brother’s keeper, let’s have good form(no twerking, squats only), and don’t just go back to the 6 and talk to them put your hand in the middle of their back and push them. Push them by pushing yourself. Oh yeah, and I will call you out if you are sandbagging or using bad form. Let’s Mosey!!!!
The Thang:
Take a brisk lap around the block back to the origin and pass that to head across the railroad track to the parking lot in front of Cupcake Queen(Product Placement).
Let’s Mosey!
At the bottom of Another Bad Idea, we do 7’s. Start out with 1 Burpee at the bottom and six at the top. Then 2 Burpees at the bottom and 5 at the top. You get the point.
Let’s Mosey!
Head back towards the railroad crossing and make a right turn in front of Waxhaw Provisions(Product Placement) and stop in the parking lot behind the church just past Maxwell’s Tavern(Product Placement).
Guess What? Let’s Mosey!
YHC lead the PAX on a run that may have surprised some. We ran passed the cupcake shop and the park to the second railroad crossing. I can hear PAX in the back saying 4 minutes left. In my head I said great, we’ll have one minute to spare(if they actually pick up the pace, lead by example and show the push). If my fat butt can do it, everyone out there today could do it and they did.
Moleskine:
February 2017, a 272 pound Adrian Boston was at work with headaches and not feeling well. He stood up to get to work and fell back down instantly(dizzy). Blood pressure through the roof and in his mind he knew he finally did it. He’s finally having a stroke(what a drama queen). After going to the doctor, it was later found that it was vertigo brought on by a serious sinus infection. That was enough for me. I found out about F3 through a friend and never looked back. I changed eating, drinking, and all other habits. I lost 30 pounds in the first 2 months. I now hover about 215 and 220ish(205 was the lowest).
I spoke on changing today. Some may say the first stage of changing is Awareness. This is a stage that many do not pass. What people don’t tell you is that the awareness stage can be a very depressing stage. When you are truly aware, you see everything for what it is: you, your career, state of your marriage/household, future, life, and faith. It can be a lot and be very heavy. A few months ago, I became very aware of myself and I was depressed. I’ve been blessed with a good wife and good friends to work through it. I’m happy to say now that I am in the development stage of change.
If you are becoming aware of things and feeling that way do not stress. The feeling of uneasiness is you noticing the change and you getting ready to change. Don’t fight the urge to change. Do not fear this feeling, embrace it and use it. If you feel comfortable all the time you are not improving.
If it is too much get help. Strange thoughts or feelings that you yourself feel are not right, get help don’t wait.
Thank you for following me today and listening/reading my rambling. Gotta get to work now.
I’m sorry, I did not get the announcements. I was busy doing some Bday Burpees. Thanks for the reminder Deadwood.
SnB, out!!!!!!!!
15 High Impact Men showed up for some learnin’ with Posse at the helm. F3’s mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership. Congratulations fellas, you just took a big step towards that today.
Warm Up:
Took a lap around the starting lot then circled up for some practice in remedial math AKA: Counting. Posse did an excellent demonstration on how not to count cadence, including poor form, speed, rhythm. Goodfella and Gerber followed up with proper demonstrations of counting both in cadence as well as civilian counts. We then proceeded around the circle with each PAX choosing an exercise and calling the exercise as the Q would.
The Thang:
Goodfella then went cowboy on us and sprinted off towards the front entrance of the school. Another demonstration of what not to do as a Q: don’t leave your PAX behind.
We then partnered up and did a combined 50 dips and 50 step-ups while alternating a half lap around the front lot. Partners can be paired by like size/speed/ability or by opposites, depending on the type of exercises you want to do. You’re either combining strengths or pitting like vs like. It’s also a great way to eat up some time for your weinke if you’re running out of things to do.
Another mosey to the bus lot where Posse asked for the PAX to give him some ideas for the next exercises. Bear Crawls were suggested. Anyone else? Please? JWow suggested the Alligator Merkin. After his demonstration it was decided that it was a terrible idea so we did some bear crawls and jump squats between columns. Who knew jump squats could be used to move from one location to another?
Another mosey with exercises at each light pole. I honestly can’t remember the exercise we did, but that’s not the point. The point is you could do ANY exercise between light poles and it’s a great way to break up a long mosey and keep the PAX closer together.
Down at Transporter’s Shed/Rudy’s Office we grabbed some rocks and circled up for some lifting exercises. Most sites have a pile of rocks somewhere that can be used to get a little arm work in. Just remember, while doing your counting, make sure you’re counting slowly enough were the PAX can use proper form. It’s a better exercise and it helps prevent injury.
We’re running low on time, which brings up the important point to make sure you know how much time you have left. Goodfella suggested setting your watch alarm for 5 minutes ahead of the intended finish time. That way you’ve always got time to make a quick mosey back to the beginning.
In our case we did 5 Bobby Hurleys at each light post back to the starting lot. Some PAX went back for the six and others stayed in the lot and did some exercises. Either one is fine, but KEEP MOVING.
Final exercises…final…exercises…OK, I really don’t remember what they were…Doesn’t matter. The point is to finish together and on time. If you’ve followed the previous tip about setting your watch then you should all be back at the shovel flag with time to spare.
Moleskin:
Lots of great lessons today. Lots of excellent leadership. If you’ve never Qd before then there’s never a better time to start. I think it’s awesome how many guys signed up and showed up. If you haven’t already been approached by a Site Q to lead your vQ then seek one out.
Posse, the real Q for today, led us in the closing. It doesn’t have to be a prayer. It can be a quote. A life lesson. An inspired thought. Make it yours.
Plan it. Lead it. Close it. #cradletograve
Road closures and a super windy morning didn’t stop 5 PAX from posting and playing a game of “Say Uncle”.
Warm up:
10 big arm circles forward and back
Windmills (very fitting this morning)
Potato Pickers
The Thang:
Everyone grab a coupon and do some of the following:
And now a game of “Say Uncle”. Full disclaimer, I made this one up last night, but I think it turned out really well and we’re definitely going to do it again. One PAX starts as the leader (YHC in this case) and the leader gets a cinder block coupon. All other PAX get 8 lb dumbbells. All PAX do the called exercise until the leader says “Uncle!”.
The idea was the leader has the heavier weight and should say “uncle” before the other PAX tap out, but the competition factor and being the leader everyone’s watching really made things interesting. After each exercise, the leader rotates and trades his coupon for some dumbells:
We did several rounds of these so everyone got a chance to be the leader a few times. Brutus is a BEAST. He held the 38 lb coupon in a straight armed Negative longer than the rest of us were able to hold 2 8 lb dumbbells. He also crushed us with 50 straight overhead presses.
Moleskin:
Diesel does gear. Diesel doesn’t do running. It makes it quite a bit different than your standard bootcamp. One thing it’s great at, though, (besides wearing out muscles you didn’t know you had) is encouraging the morning mumble chatter. This morning we spent the entire 45 minute workout in a small circle facing each other, lifting, talking, and occasionally saying “uncle”.
Welcome back Big 10!
YHC took us out
Announcments:
Q School tomorrow – Cuthbertson Middle – 0630
I’m putting this backblast together cause Swimmers is lazy and I want credit for posting.
It poured on the drive in then mercifully stopped for a few minutes right before getting started. Then the rain alternated between mist, sprinkle, and downpour throughout the workout. We got wet.
Swimmers brought out the boombox and we attempted to keep time
Warm Up: (Set to “The Distance” by Cake and “Cecilia” by Simon and Garfunkle)
SSH
Imperial Walkers
Merkins
Calf Stretches
Maybe some other stuff…
The Thang:
Ma nah ma nah – Imperial Walkers with Burpees on the Ma nah Ma Nahs
Roxanne – Side Straddle Hops (or Running Mans) with Sister Mary Catherines on the Roxannes
Flower – Squat Thrusters – Press on the Ups and Squat on the Downs
Help Me Rhonda – Romanian Dead Lifts with Coupon Curls during the chorus
Ma Nah Ma Nah – Goblet Squats with Kettle Bell Swings on the Ma nah Ma Nahs
Roxanne – Side Straddle Hops (or Running Mans) with Sister Mary Catherines on the Roxannes
Flower – Plank Walk with Merkins on the Ups and Downs
Help Me Rhonda – Romanian Dead Lifts with Coupon Curls during the chorus
Roxanne – Side Straddle Hops (or Running Mans) with Sister Mary Catherines on the Roxannes
Flower – Squat Thrusters – Press on the Ups and Squat on the Downs
Ma Nah Ma Nah – Plank (with arm/leg lifts) and Pike Ups on the Ma Nah Ma Nahs
With the rain pouring down and only a few minutes to go Swimmers set the song to Flood and the PAX took turns calling out exercises until time ran out.
Announcements:
Site Q School – February 1st, 0630 @ Cuthbertson Middle
Q School – February 8th, 0630 @ Cuthbertson Middle
Sign ups coming soon. If you haven’t been to Q school its time for you to go. If you haven’t run your own Q it’s time to go to Q School and then Q a site. F3 is committed to raising men to be leaders. What better way to get started than among your peers?
13 grizzled PAX broke into the Asylum this cold and windy morning. A little surprised at turnout since last week we had temps in the 60s and numbers were low and this morning with the air feeling like 20° the guys were pouring in. I’ll take it!
DiCCS provided and we’re off
Warm Up:
Mosey to the traffic circle then switch to a burpee run down the front of the Target building taking a left at the retaining wall. It took that long for everyone to get one burpee in so YHC called for another round as we slowly circled the parking lot. YHC finishes the last burpee and we circle up for:
Mosey to Hickory Tavern for some toys
The Thang:
YHC has been dealing with shin splints for a while and with the doc strongly suggesting to cut back on the running I was looking for ways to lower the mileage but still make sure everyone got a good workout. Enter: The Hose. Rubbermaid (and Tupperware?) acquired a lengthy piece of fire hose, maybe 25 feet long, and around 80 lbs that we put to good use
Partner up! One pair grabs the hose and drags it the full circle down to the Brooklyn Pizza and around the top parking spaces back to the Hickory Tavern. Remaining PAX work their way through the following, switching exercises each loop:
Boy, that hose was no joke. Shop Dawg and I go 2nd with the hose and while the first half didn’t seem so bad, man that return trip was killer. Get back to the Tavern and everyone’s doing LBCs. Some Q Jacking going on I guess? Nobody wanted to do the Step Ups? Too bad, Step Ups are next. Everyone finished the hose loop and suddenly Deadwood is here? Apparently he forgot Asylum has a 0515 start, not 0530.
Setting the hose aside (for now) YHC grabs a few more items out of the truck. Two 50 lb weights and three 40 lb concrete buckets. With the same partners as before:
A few finished early and did a little repeato. Once the last team finished up we did a little more hose work. New partner do the following exercises in between:
Out of time. COT. Announcements. Group pic.
Announcements:
Site Q School – Saturday 2/1 at Cuthbertson Middle School – Sign ups going out soon or see Posse
Q School – Saturday 2/8 at Cuthbertson Middle School – Sign ups going out soon or see Posse
13 (I swear it was 14, but no one can account for the missing PAX) men of F3 walked, jogged, ran, rucked, hiked, and moseyed around Millbridge for an hour. Miles were gotten. Lots by some and even more by others.
13 PAX, including two FNGs, braved the icy cold this morning to climb the slopes of Mt. Chiseled. A quick check of the weather app last night led this guy to believe we’d have temps around 34 degrees. Cold, but nothing out of the ordinary. On the ride to the AO at 0500 the truck temp read 27. Frosted Coupons. A frozen tire. Ice in the buckets? This is no time for an audible!
The Warmup:
Quick jog around Mt. Chiseled to get our bearings and get those creaky joints moving. Back to the start and each PAX grabs 2 bricks.
AMRAP – 1 minute each with a 10 second transition period between
Not much mumble chatter. One PAX mentioned it might’ve been cause everyone was secretly thinking how much they hated me.
The Thang:
Hearken now and hear my tale of a band of adventurers. Brothers. PAX! Who braved the chill and wintry morn’ to challenge themselves, test their mettle, weave this tale of gallant daring, and impose their will upon the mountain!
To the far side of Mt. Chiseled they strode and gathered up the great bricks of stone.
At last they were off with ten goblet squats that had broken down many lesser men. Then down with the stone and up the icy cliffs, across the far side of the frozen tundra where they warmed themselves by doing a single, solitary burpee. Alas, no rest for these weary souls, so back across the icy plains to the slippery peak of the mountain and descend, descend, carefully… gracefully, down the treacherous mountainside.
Again, again! Nine squats, two burpees. Eight squats, three burpees! These brave adventurers pushed and forged ahead on a quest that seemingly had no end. When their bodies felt they could surely handle no more, at last reprieve was upon them. In total, no less than five and fifty burpees and five and fifty goblet squats were vanquished by these brave PAX.
With the dreaded peak now behind them, the determined warriors strode forth to steel themselves against one last test.
In teams of three the PAX found themselves strewn across a vast battlefield. On one end they toiled to lift great coupons to row, curl and press. On the other the men speedily skated, pushed down the earth, and scaled the ground like a web crawler. And in between, the hearty PAX sprinted with great haste to relieve the brothers of their onerous burdens.
It was on this set of tasks the determined brotherhood labored until the final trek to where their journey both began and would now end.
Moleskin:
If you actually read that then I’m sorry. Sitting at the courthouse while awaiting a hearing means a lot of bored free time.
Big thanks to Fuse for showing up early to assist with the coupons and then making another run to storage when the PAX count exceeded expectations.
Another thanks to Xerox and Mayhem for helping with the clean up.
Welcome to Sambuca and Uncle Si (double respect. Not sure if those guys were warned what they were getting into but they looked like regulars to me. When you meet them, be sure to ask how they got their names.
Welcome back to Offline. After some injuries and an extended time off he was back and sweating with the rest of us
Announcements:
Thanks Recalculating for taking us out.