I must admit I have been very nervous and anxious at the same time in the coming days of my VQ. Ever since the day I was asked Told by Dancing Bear I would be Qing the butterflies have been dancing. The New site at New Town is still bring out great numbers for a Tuesday and I had the pleasure to pop my ole cherry with 22 men and one of those men just happened to be a FNG from the Great Large Lot Neighborhood of The Briars and the Crest ( Another Briarcrestian, Bammmmmm). Welcome Round-Up- a 15 year old.
DICCS/Disclaimer
I was a little nervous in front of the group for the first time especially going over my DICCS in front of them while half of them where still talking and getting caught up on the weeks events- But finally the troops settled in and started to listen to my DICSS
Cellphone, CPR, and do not sue me, the school, or F3 and modify as needed-
The Warm Up
Mosey in front of school down long road and circle back on sidewalk along New Town rd. and then circle up around flag pole.
12 SSH
12 imperial walkers
12 potato pickers
Calf Stretch
and we are off…..
The Thang
Mosey from flag pole area down long road until we are three light poles away from stop sign.
light pole one – 20 squats on your own
light pole two- 20 American hammers on your own
light pole three- 20 squats on your own
stop sign- 20 squats on your own
Run back to start for seemed like a good idea with the good old merkin air press – jack webb style – 1 merkin /4 air press– get to 10 merkins and 40 air presses– This turned out to be quite terrible and thanks to Zinfandel and a few others who helped with the counting.
Mosey to back of school and grab some wall
10- donkey kicks and 1 lap around track
10 – Mike Tysons 1 lap around track
10 – Hills to Heaven 1 lap around track
10- Flutters 1 lap around track
After a little warm up laps we went into 4 corners around track ( 2 times)
corner 1 – 10 big boy sit ups
corner 2- 20 squats
corner 3- 20 LBCS
corner 4- 10 Merkins
After a little track time it was time for more wall work
25 air presses and 25 cadence count air jabs ( 3 times) thanks for those counting as I was winded.. yikes!!
one more lap around the track before a little Mosey back to COT for 4 minutes of random exercises- heels to heaven, flutters, and Box Cutters
Moleskin
Today I wanted to push myself to finally Q while also keeping the PAX moving. I fee like everyone gave it their all and with the humidity pretty much sucking— it was like running in a chamber with no air.. I am ready for the fall cooler weather…
A few call outs from today. It appears Swimmers as taken the bait from DW, ZIN and Dana and now he has a vest- Nice work man . Gump ( aka little Swimmers was crushing it today). Zin and Dana brought out their vest so they would not be out done by Swimmers- nice work fellas. Deadwood still has one pace- Fast and Furious- nice work. Chipotle, Big Tuna and Ricky Bobby- hell of a push today. Thanks to Dancing Bear for making me do this today and also thanks to him for riding home with Zin so his white shirt did not saturate my car. Carb Load, Easy Button and Shake-n-Bake like the three amigos you fellows are always up front and helping pick up the 6 – thanks fellows.
Announcements
Saturday- Spit shining down town Waxhaw after coffeeteria
FNG- Caden Losier AKA Round -up– awesome work young man- Puking in the bushes on first workout is AWESOME!!!
Thanks to Dancing Bear for taking us out
Five Stones is starting back up at 6:15- men’s forged group
DW and Rubbermaid- trail run at 5am Carolina tread trail
Prostate race 09/14-19- check groupme for sign up- it is free someone sponsoring it for F3
Chiseled- Legalized on Q
The New site at New Town is still bring out great numbers for a Tuesday and I had the pleasure to have a good fashion shoulder day with a group of 18 men and one was a FNG- Little Drummer Boy ( Another Briarcrestian, Bammmmmm).
DICCS/Disclaimer
Cellphone, CPR, and do not sue me, the school, or F3 and modify as needed
The Warm Up
Mosey around school past the fields and playground to the bus lot for some light warm ups ..
15 low slow squats
15 imperial walkers
Calf Stretch
and we are off…..
The Thang
Mosey from bus lot up to the road and down the sidewalk – ending at the long road in front of the school for a Bear -crawl/Dry dock kind of day
40 bear-crawls- 1 dry dock, 36 bear crawls- 2 dry docks ect.. reverse order Jack Webb– yikes
Mosey to starting point and circle up for some ab work while we recover from the horrible bear crawl/dry dock idea…..
Members of the PAX call out a quick hit ab workout for 10-15 reps- did 7-9 different exercises.
Plank up on the curb for some merkins slide overs– hands on curb in a incline position then do a merkin and slide over on curb ( 10 times right then 10 times left)
Mosey to backside of school near the track from some wall work
1- Mike Tyson and 4 air presses- 10/40 pushing air was hard today
Hit the track for a light jog but at every turn a pain station was on the menu
2 laps around track
corner 1 and 3 – 10 bombjacks
corners 2 and 4- 5 burpees
Back to the wall for more wall work in the squat postion
25 air jabs , 100 air presses, 50 air jabs and 50 airpresses
Inverted imperial walkers- handstand on wall and do 15 imperial walkers in cadence ( OUCH)… SHOULDERS not real happy right now…
Mosey to starting point for some more merkins on the curb- 10 to the left and 10 to the right
Finish with some ab work for last 4 minutes
10 big boy sit ups, 25 crunches, 5 big boy sit ups, 15 crunches, 5 big boy sit ups, 10 crunches and rise feet off ground 6 inches and hold for 30 seconds.. DONE…
Moleskin
Today I wanted to push myself and the PAX to keep moving while throwing in some fast hitting shoulder work.. Yikes I think the goal was accomplished as Shake n Bake and Zinfandel seemed not to pleased with the Chicken today- Although Shake n Bake was wearing a 20 lbs. vest and Zinfandel was not feeling his best, wonder why??? Overall everyone even the new FNG pushed themselves hard today and hopefully you have nothing planned tomorrow that you will need your shoulders for,, haha
Announcements
F3 days- Saturday 9am- Dogwood park kids ages 3 and up
FNG- Kevin Luke- aka Little Drummer Boy– hahah Bread bowl came up with that in like 1/2 of a second– awesome work young man
Thanks to Blue Screen for taking us out
Dromedary- Zinfandel on Q
Chiseled- Rockwell on Q
..
After being strong armed by Banjo into taking a Q at Chiseled I was glad 13 great men showed up at the workout this morning. I must say the Chicken had butterflies as it was his first Q at Chiseled!! But as any good Q does for his first time, he shameless steals ideas from other Q’s . So without anyone knowing he flew into and perched up at Wedding Singers Q last week at chiseled and stolen many ideas– hahah — cannot trust those darn Chickens !!
The Warm Up
Grab your TWO BRICKS that will be with you all morning
15 low slow squats with bricks in hand
15 merkins while planking on bricks
20 Mountain Climbers
Lap around Mount Chiseled with Bricks in hand
The Thang
Partner up for some gear work !!
5 Stations set up and each station has 3 exercises ( 1min and 15 secs each exercise and rest 15 secs)– we all did 7 stations
Station 1- P 1Sledge Hammer on Big tire/ P2 lunge walk with Bricks/ together 10 hand slap merkins with bricks and 10 squats with bricks.
Station 2- P1 Squat jabs with bricks/ P2 Merkins on bricks as many as possible/ together 10 hand slap merkins with bricks and 10 squats with bricks.
Station 3- P1 curls with dumbbells /P2 Run 40 yards (ish) with bricks and do a burpee and repeat/ together 10 hand slap merkins with bricks and 10 squats with bricks.
Station 4- P1 tricep curls with cinder block/P 2 run 40 yards (ish) with bricks and do a burpee and repeat/together 10 hand slap merkins with bricks and 10 squats with bricks.
Station 5- P1 sandbag burpees/ P2 run 40 yards (ish) with bricks and do a burpee and repeat/ together 10 hand slap merkins with bricks and 10 squats with bricks.
After the station work we had 4 minutes left– Time for the Merkin Bear Crawl Ladder with BRICKS!! YEEHAWW
The PAX breaks into groups of 3-4 members and line up in a plank line front to back while planking on their bricks. The Pax Member in the back bear crawls on his bricks to the front of the line and the whole PAX in the group does a merkin together– Continue this until all PAX complete three Brick Bear Crawls ( ugh)..
Moleskin
As always in was a great pleasure leading a group of men like this and I appreciate Banjo asking me to step up. The PAX worked hard today as usual and everyone pushed themselves.
Just a little side note I almost got us kicked out of chiseled today– While getting out of the chicken truck to load the gear I notice my truck was still moving. So apparently I was so excited to get gear loaded up I forgot to put truck in park.. I had to run and jump back in the truck and slam on the brake ( came about 5-6 ft ) from running head-on into the transformer.. That would have been a great story but most like would have got us kicked out.. whewww. Now that would have been ironic though, getting kicked out of a site for blowing up a transformer and one of the site Qs is Fusebox?? hummm
Annoucements
3rd F opportunity Five stones 7am Sunday- (Philippian’s 1) does not matter where you are in your faith walk– come out..
Watch Tower is moving to New Town starting June 4th.
Gerber has Q tomorrow at Floater and it is birthday tomorrow. Good Luck!!
A larger than normal turnout showed today for ignition, 14 people which is the same number that was at the usually packed Flash on Monday– Wonder why such a large crowd– was it they thought the Chicken would be a easy ? was it they thought the Chicken would pass out and need CPR or few extra hands to help carry is feathery ass back to the truck? was it the nice weather? one will never know but it was great leading this mixed group of Gazelles and Clydesdales although a few times it was like herd cats- The Gazelles were in normal form today waiting to be released to RUN…..
The Warm Up
Announce the DICCS and do not sue anyone ect…
Two laps around the island in the parking lot to get the juices flowing
15 imperial walks
15 low slow squats
Calf Stretches
The Thang
Mosey to transporter shed and complete 20 walking Lunges
Mosey to circle island near stadium and plank on island in incline position- 10 slide to your left merkins then 10 slide to your right merkins.
Mosey to benches near school and complete as many dips as possible until someone says stop or quits– we did about 40-50.
Mosey up to stop light across from Champion Forest and complete 20 walking lunges and come back for the 6
Mosey across the street NICE AND SAFELY AS A GROUP
Start with 5 burpees at beginning of road into Champion Forest and run to end of road in Champion Forest completing 3 burpees at each road- 4 roads in total. Got group in a circle for some more slide over merkins – 10 to left and 10 to the right
Mosey from end of street back to beginning of street with same format but add 10 squats at 2 lights poles in between each street.
Mosey across the street NICE AND SAFELY.
20 walking lunges then mosey back to island near stadium.
At the island plank in incline position and 5 slide over merkins to the right then 5 to the left
Mosey up to the bench’s near the school for more dips- 50, 30 and 30 yikes!!
Mosey to transporter shed for more lunges- 20 walking lunges
Now time to release the Gazelles— a sprint/ relax run – sprint to a light pole, relax run to next light pole and so on until we get to end of walkway then circle back for the 6.
Mosey to front of school for a few more dips 30, 20, and 20 and mosey back to starting point just in time with 15 seconds to SPARE– WHEW……
Moleskin
The run in Champion Forest was a bad idea the Gazelles had too much freedom to run here between pain stations and us Clydesdales almost died.. Needed more pain stations as you cannot herd a Gazelle if you are sucking wind about 3 blocks from them– Rubbermaid to the rescue– Chicken you need to modify, so we added pain stations on the way back .Everyone pushed extremely hard today as usual and I appreciate the large group on my first Q at ignition as the mixture of Clydesdales and Gazelles was just what I needed. I had nightmares days leading up to this that when I showed up I would only see Easy Button, Hollywood, Bottlecap, Dasher, Gerber and Deadwood starting at me waiting to start. I did have plan if that happened and it was to twist my ankle getting out of the truck, thank goodness I did not have to Flop so early in the morning.
Once again great job fellows and thanks for the support FYI we logged 4.75 miles- 5 miles is what I am being told… NICE !!
6 great men showed up at the workout this morning at Conviction. The group was small but they all pushed themselves in a a fast pace mix bags of tricks the Chicken had up his Feathers.
The Warm Up
2 laps around island to make sure no man was left behind
15 low slow squats
20 imperial walkers
Calf Stretch
20 Mountain Climbers — and we are off…..
The Thang
Small run around parking lot to long road coming into school
Run towards island at every other light pole do 3 burpees ( 10 poles)
Run back to start and alternate sprinting and relax run ( do this twice)
Mosey to front of school for some bear crawls ( love me some bear crawls)
bear crawl from gate to stop sign – 3 merkins, bear crawl from stop sign to light pole- 3 merkins, bear crawl from light pole to light pole – 3 merkins. ugh….
Mosey to Play ground area or otherwise called Chucky’s playground by Tubberware for some partner work-
partner up and one partner lunge walks while other partner runs around track, when he catches his partner 3 hand slap merkins then continue- each partner does two laps.
Mosey to covered area near buses and get in groups of 3 for the bear crawl/ merkin/ plank ladder– all partners are in plank position in a line from front to back all team members do a merkin then guy in back bear crawls to front then team will complete another merkin- all guys need to bear crawl 3 times.
Mosey around buses then get in group to complete merkin/air presses- jack Webb style- 1 merkin/ 4 air presses – got to 10 merkins and 40 air presses.. NICE WORK..
Mosey to front of school for one last press before time is out
Wall squats/Squat/Jabs- Jack Webb style– wall squat to full squats 1 squat/4 jabs- got to 10 full squats and 40 jabs– just in time.
Moleskin
The lunges around the track and the burpee ladder pretty much ruined my day but I am proud to have led such a great group of guys this morning. Few learnings from todays workout-
Tupperware- has only one speed and does not fully understand how to run slowly
Rubbermaid- should always be counted on to pick up the Q when he is out of breathe and cannot count anymore – thank you
Hermie- although has missed a few workouts still has it and pushed himself today- great job man
Bonhoeffer- 3rd time working out with this man and he always impresses- dude killed the lunge walk
Woody- 1st time working out with him and hope not the last, he pushed through and he is no stranger to killing the bear crawls unlike me.. hate them..
Disclaimer
Do not sue me , the school or anyone else– go at your own pace and do not get hurt…
The Warm Up
Mosey around Lot so one PAX could pick up phone to carry during workout ( Posse would be proud of us)
20- imperial walkers
20- low slow squats
20 – Potato Pickers
20- Mountain Climbers
Calf Stretches
The Thang
Run to in front of middle school and partner up
The Moleskin
Great morning for the PAX. All Pax members pushed themselves and others hard and we ended a great way to be taken out by the one and only Fusebox ( excellent words today young lad). I appreciate the opportunity to lead this fine group of men today
Annoucements
The Warm Up:
Mosey down main school road and play Chicken with buses leaving and enter front of Middle School from the bus lot area.
Disclaimer
15 SSH- cadence
15-Imperial Walkers- cadence
15- Merkins on my Down-
The Thang:
Moleskine
I appreciate Moneyball and Posse taking the time to School us Pups on leading the PAX in the future as the Q, it definitely helped. Although today was wet and my feathers got a little ruffled early on when I forgot my third warm up exercise the PAX took it in stride and just carried on by jumping on the ground into merkins.
I was shocked there was no mention of BONEFROG since the day is fast approaching.
The PAX did seem more quite than usual today- was it the rain? was it recovery from the weekend? according to Fuse Box it could be cause the Q was good and everyone was busy. According to Zen people needed to focus on counting to 15. It was a pleasure leading this group of fine men today and everyone being patient with my first
Thanks to Foundation for twisting my arm last week and saying I needed to Q today and pop my cherry. I must say I was a bit nervous over the past few days knowing the big day was coming and the questions that would come afterwards of being a VQ……..wonder if they will like me like ? will they accept me ? will they ask me out again? how do I compare to the others they have had in the past?
I guess only time will tell and it was a huge relief getting this behind me..
Announcements:
Dancing Bear still collecting toiletries for Shelters– maybe be in need of other things as well, stay tuned
Clyent Dinner workout- Food Lion parking lot in Waxhaw 6:30 pm and beers to follow at Dream Chaser or Queens South.
5K coming in Braircrest to raise money for swim team/lesson in March