A Baker’s Dozen showed up this morning for my 2nd Q – thanks for the support fellas. After a little welcome chatter and a brief disclaimer we headed out.
The Thang:
Mosey around behind Stone Mountain to building across the street
• 20 Side Straddle hops – cadence
• 5 burpees – on your own
• 10 Low Squats (hold for 3 count) – cadence
• 5 burpees – on your own
• 20 Flutters – cadence
Mosey around back of Building and pond – to the first patio
• 10 wall jumps
• Run clockwise to next patio
• 10 Derkins
• Run clockwise to benches/tables
• 15 elbow dips
Plank wait for 6 (at tables)
Mosey over bridge turn left to grass Hill
• Line up at hill for triple nickel
• 5 Merkins at bottom
• Run backwards up hill
• 5 Jump squats at top
• X 5
Plank for 6
Mosey to bridge left into parking lot
• Partner up on the way
• Stop near sidewalk just past office building on right
• Wheelbarrow hallway to Ball Corp Pl (~9 parking spots)
• Flap-jack for 2nd half (~9 parking spots)
Plank – Wait for 6 – Call for a 10 count
All You’ve Got – Up the hill to the bridge (brief disclaimer to get full out, “we will do this only once”)
People’s Chair at guard rail – Wait for 6 – (mostly sitting “on” the guard rail)
Mosey back down Hill
• Partner up on the way (same partner)
• Stop at parking lot
• At bottom wheelbarrow hallway to sidewalk on left (~9 parking spots)
• Flap-jack for 2nd half (~9 parking spots)
Plank – Wait for 6 – Call for a 10 count
Mosey back to bridge and turn right to Hill (split groups same partner)
• Half back to grass hill – Line up at hill
• 5 Merkins at bottom
• Run forwards up hill
• 5 Jump squats at top
• Second half to trail exercise station for pull ups.
• Set one 10, set two 8, set three 6
• Each partner switch after one set
• X 3
Plank for 6 at sidewalk
Mosey back to tables at pond for a little reverse action
• 15 dips at tables
• Run counterclockwise to patio
• 10 Derkins
• Run to next patio
• 10 wall jumps
Plank for 6
Roll call for Mary – four sets
Mosey around to the lot
• Line up for suicides
• 5 merkins run to first line and back to start
• 5 merkins to second line and back to start
• Repeated to far end of lot
Time about expired – Mosey to Start
Moleskin:
When I committed to Q after Memorial weekend I thought it might be just me and Bucky. Nice turnout and hope I helped kick off the short work week. I’m pretty sure the Q isn’t supposed to kick his own arse, but I managed to do just that. I even called Morning After “madame tussauds”. I heard that was the 2nd time this weekend he was called the wrong name…so I don’t feel too bad. This was a tough group – Dumpster Fire, Fall Out, Private Ben – you guys pushed the pax. Everyone gave 100% this morning with no complaints.
I’ve seen all 12 of you guys several times now – appreciate you letting me lead! Thanks Bucky for getting me on the calendar. And thanks to Paper Jam for taking us out again.
Memorial Day was only yesterday – I encourage everyone to look through the citations on the http://www.cmohs.org/ . It is very moving to read what so many people have done for us. It is truly humbling and makes me very thankful for what I have. tell someone who served “thank you”.
Announcements:
F3 Dads this Saturday at 9:00 – I didn’t catch the location, but hit up Wild Turkey on Slack for the deets.
PLEASE check out the Speed 4 Need. Huge effort so far, big push this week as we have funds being matched up to $2,000, help out if you can. – http://f3nation.com/2017/05/26/preblast-speedforneed-f3-meca-concord-streetlight-5k-7717/
After a much anticipated and over advertised VQ, (If you didn’t see Tuck’s posts you must have closed your eyes for about 3 weeks) 12 men showed up at the Chic-fil-a anticipating what, an easy morning? Not really planning to serve up a beat down, just wanting to keep things moving, I planned, planned a little more and finally got the opportunity to lead a few great guys…I heard a rumor that Mic Check almost made it out but we started on time and left him behind, sorry bro.
Here’s the thang:
Mosey over to front of Best Buy
– 25 Side Straddle hops – in cadence
– 10 burpees – on your own
– 10 Low Slow Squats (hold for 3 count at bottom) – in cadence
– 20 LBC – in cadence
Mosey around back of Best Buy and pond – towards bridge leading to neighborhood.
– Indian Run on the way – well that was the intention, but instead became my first lesson in leading – make sure everyone knows the direction. I blame myself Commish.
After Crossing the bridge – 5 Merkins on your own – – Reminder of regular people still sleepin’.
Mosey around to four way circle. After a little better direction we actually did get the Indian Run accomplished.
– A small pause in the action while we waited for a wayward Loogie. He found a shortcut…
Break into teams of 3 or 4 at the traffic circle
– Each team takes a leg of the “star”
– 5 burpees at center
– Run to end at stop sign
– 5 Jump Squats
– Repeat each arm of star (5 burpees each time returning to center)
Plank – Wait for 6
Mosey out of neighborhood, cross Rea Road, heartbreaker staying out front with me, much appreciated. Down sidewalk to Play Ground. Plank for 6 (no shortcuts this route) Another quick lesson learned here when hearing grumblings of mutiny for the running…about 2 miles at the 30 minute mark. Cancel the brief loss of control and stick to the plan…more running.
– 5 pull ups
– 10 merkins
– 10 heels to heaven
– run out and around the fountain in median
– Repeat X 3 (pretty sure Cable Guy got X4)
Plank – Wait for 6
Mosey across street to fountain
– Bear Crawl Ring of Fire (Bear crawl once around fountain)
– Set up for derkins. Each PAX follows with 1 derkin clockwise, while others plank (Derkin Wave, is that a thing?)
– we made it around the fountain 4X before mutiny set in for the 2nd time this morning.
Call for a 10 count
Partner Up
– First partner runs out around light post in center of parking lot
– Second partner does dips until first partner returns
– Repeat until 150 combined dips
A little time remaining…
Same partner
– First partner runs out around light post in center of parking lot
– Second partner does merkins until first partner returns
– Repeat until 50 combined
Several PAX led mary’s and 2 minute elbow plank (daVinci favorite of Frasier)
Mosey back to Chic-fil-a
Still a minute left – just enough for another elbow plank…and lots more chatter.
Done
Moleskin:
All 11 that showed up today have pushed me and supported me the same way I’ve seen them support dozens of others. It was an honor to lead and I look forward to leading again soon! (5/30 at Bagpipe, self-promotion)
I’m just over 100 days in F3, participate 3-4 times a week. Cable Guy took a few months to convince me I would love it. I do. What keeps me coming back? Hard to answer, but I feel like my day isn’t the same without a morning in the gloom with the guys I’ve met over the last few months. Bucky quietly encourages, Tuck not quietly promotes everyone to get them involved, Commish is a beast, Cheddar is part of the backbone, Mighty Mite and Loogie always bring a smile when they are present, amazing whit for early morning, Honey Badger has the coolest F3 name, Chopper has become one of the guys you would think has been here for years. Paper Jam and Heartbreaker make this thing fun – do you guys have jobs outside of F3? Seems like you are at every workout.
Many thanks to each of you –
Announcements:
Please check out and support JRRTolkien and Speed for Need. You can find info on Twitter and F3Nation.com
http://f3nation.com/2017/05/12/speedforneed/
Writing this on Sunday so too late for the Brew Run (nonsactioned) and the Garden Ministry, both on Saturday.
Next week 5/27 Gumbo is leading daVinci in his 2nd Q – please come out and support!
Followed 6/3 by one of my favorite rookie Q’s – Escobar!!
daVinci just keeps rolling with Chopper’s VQ – 6/10
– PLEASE come support these guys!
Next Wednesday 5/24 is bring an FNG to the Maul day. Me and Chopper started at the Maul! Great introduction to F3 at a great site!
Chopper, thanks for taking us out.
Stay strong. – Fredo