First time I’ve substi’Q’ed in a while and the first time I’ve Q’d Cowbell so I was able to
finish my weinke as I pulled into Petsmart devote a great deal of time to fabricate the perfect recipe for our only “gear & sprint” AO. I’m a big fan of the AMRAP and KB work in general so it just made sense to cut the parking lot up into exercise stations and label accordingly with Gerber’s help and supply of sidewalk chalk. He must have been super excited because he arrived early and had it all drawn out perfectly per my blueprint from Google maps I sent the evening before. That guy is one selfless dude and I’m grateful to know him and his family. 5:29, DICCS, let’s mosey.
Mosey around the PS lot and line up at the AMRAP start line
Merkins, next line, squats, next line, calve stretch, next line, something else, then back to the start for instruction
30min AMRAP – 30reps ea exercise
Leave KB sprint to other end of lot and 5 burpees then back to KB to come back to start
Clean & Press
Leave KB and one lap around PS lot
Rinse and repeat until time (Total completed rounds + reps on last round when time expires is personal score)
So this was HARD… I think I cleared 2.5 rounds and the rest of the gang had at least 3 or better. Modifications were used accordingly and wisely. I’ll be doing this one again as a bench mark to check progress. Cowbell has been one of those AO’s that reminds me that I don’t lift heavy things as much anymore and I need to, to keep things balanced. Shoutout to TB for coming out for the first time to see what all the fuss is about and crushed it! Our group of 5 PAX did the work of 50 strong. Great job fellas!
full disclosure; every time I type up a BB I always copy and paste one of the last ones to keep the formatting and this one was from one of my Ignition Q’s last year. I read through it again and the words below couldn’t be more true today than when I originally wrote them last summer. It was a great reminder for me so I’m leaving it here again and hope that it’s also a great reminder for you. If you are struggling with anything right now find someone to lean on and / or an ear you trust to just share and get it out. I’m happy to be either one for you.
Originally written August 2020: “It has been an incredibly mixed ride of ups and downs, emotions, confusion and stress. But with all of that there has also been so many incredible and amazing other things that have been revealed on this journey of mine. One of the biggest and most important is I’ve been able to invest in the other two F’s of F3; the Fellowship and Faith components. I don’t think I can put into words the impact that tying all three together has made in my life in such a very short period of time. The bond and community that I have with many PAX today rivals those of immediate family and close friends I’ve had for 20 years… They’ve got my back. They pray for me – like for real pray, not just send the 🙏 emoji or post it in GM. They have offered me a room to stay if I need it. Coffee and an ear to listen. Encouragement. Accountability. And honestly just offering their time in a world where there never seems like there is enough to even get the most basic tasks accomplished that come with the defaults of life. I’m more engaged and connected with God than I have been in years. When you’re put into an environment where you know you just can’t do it alone you start to look for support ( hello 2nd and 3rd F’s ) and support is what I have found. I am more clear headed and in tune with the environment and world around me than maybe I have ever been before. And guess what, when that happens you start seeing even more amazing and beautiful things around you. Some, that have been there the whole time. I could go on but I’ll save some for my next BB. Here’s the bottom line; we have a FREE opportunity to take advantage of right now to help us grow in any area of our life. You just have to get uncomfortable enough to take the next step and act on the thought or emotion that you’ve been carrying around for however long. It’s there for a reason and so is F3. Grateful for each and every one of you. ✌”
There’s always something going on so check a BB that was actually published on time…
Well another day and another new AO I’ve never posted at before and a VQ all wrapped into one… Just another reminder I need to venture outside of my little Cuthbertson bubble to mix things up and meet some new PAX. And meet some new PAX I did! Overheard that we had a good showing so that added to the pressure. No worries as I had at least planned my tried and true “Build a Burpee” Recipe among other things. I had done extensive research at this AO in the past but it was the menu at Yama and flights over at the Ale House so this was a whole new perspective. I decided to keep the area of work pretty close together but still allow plenty of mileage. Time was up so DICCS were delivered whilst a garbage truck threw dumpsters around in the background but everyone new the plan and we were off.
.4 mi mosey up and around shopping center down to traffic circle in front of Wav apartments to circle up
Mobility stretch – I mean it just hurts so good….
Mtn climbers x 10 IC
Rock back merkins x 5 IC – always works the brain at this hour too
Squats x 20
1mi Build a Burpee – Start Traffic Circle – Finish last intersection (Prov Farm)
Merkins x 10 @ circle
In and outs x 10 @ 1st side st RT
Squat jumps x 10 @ 2nd side st LT
Burpees x 10 @ end past Prov Farm
Run back to start – (Or b-line straight to safety if your Transporter for what ended up being round 1 of last nights hot sauce…)
Rinse and repeat
Finish at circle
Ice9 led Mary until the six was in.
Mosey to Public Parking deck – .48 mi
Ab Sprints to the top
1st level – BBs x 20 sprint to lvl 2
Flutters x 20 IC sprint to lvl 3Windshield wipers x 20 sprint to lvl 3 (Never done these before but they will be back I promise)
LBCs x 20 IC sprint to lvl Top
Fred Mercs x 20 IC6in Plank jacks x 10 IC
Mosey back down to lvl 1
Mosey to Astro Turf to grab some wall
Dips x 20
Bear crawl Backwards run across turf then (was told word on the street is the turf has become a latrine for canine residents so we stayed on our feet)
Side lunge x 20 total
Backwards run across turf
Rinse and repeat
Switch to Derkins x 20
High knees across then
Steps ups / box jumps x 20
High knees back
Rinse and repeat
Mosey back to
COT eat up the last 3ish minutes and clock 3 miles around the parking lot.
Gerber logged some extra credit with one more Mary but stopped our watches before 6:16…
Well once again I had a blast navigating uncharted territory and leading a great group of guys. We had a great mix of familiar faces and new ones too for me anyway. Everyone really wanted to push and stay at the front of the pack and Ice9 pulled his usual “no turn signal merge” sprinting up the desk to cause a 14 PAX pile up and wreck the rest of morning rush hour. Kidding but we were having a good time fighting for position up that deck the whole time. I also noticed a new combo move that I’ll call the Al Gore Burpee during our first segment. Recalc may want to review that one… Once we were almost back to COT I notice Transporter trotting up from across the way and wondered if my route just wasn’t what he was looking for to complete this workout? Turns out he went two extra rounds for some unplanned squats of his own. I’ve never been hung over from too much hot sauce…. In all seriousness I did want to use this platform to share some thoughts and pose a challenge for you. I encourage you to push yourself to stay just outside of your comfort zone. What does that mean? Well the way I look at it is to push yourself just enough where you have to take a step forward to keep yourself from falling. It doesn’t hurt, it’s not scary and you’re not remaining stagnant in one place. Be comfortably uncomfortable. Continue to grow physically, mentally and emotionally. When was the last time you intentionally checked in with your M or significant other just to see how they are doing or are feeling? Or just someone you’re close to? This month marks exactly 1 year when I started posting again. While I’ve been “Glidah” for at least 2 years ( thanks Hollywood ) it wasn’t until one of my buddies, who a lot of you know as Catfish now, called me up to see what I was doing to work out and stay in shape. At that time I told him, “Well nothing right now, but here’s what I used to do.” So with that we agreed to commit and post at least 3 times a week for a total of 21 posts. Since then I have developed a habit that pulls me now instead of me having to do the pushing. I feel better now than I have In damn near a decade and it’s because I decided to get a little uncomfortable. I showed up and did the work. I accepted an invitation to run and workout an extra 15 minutes with these “gazelles” as they were known. I continued to work, to push, and to do things that weren’t the easiest or always the most convenient. That compounded into other choices and areas of my life that I continue to work on today. I guess what I’m trying to say is this F3 thing is a big deal. Don’t take it for granted boys!
IPC is starting soon! The exercises are easy just make sure you can do 200 of each one….
The Waxhaw region 1 year anniversary convergence celebration is on the calendar for Labor day. You have 3 guilt free flavors to choose from; bootcamp, 5k race and MASH. Doesn’t matter which one you pick, just pick one and show up at Cuthbertson!
YHC took us out.
It is an honor and blessing to have an opportunity to impact someone in a positive way. If you have been, please pass it on.
According to my notes this was my VQ at Flash! This AO has special meaning as this is where
Glider, no it’s “Glidah” thanks to Schneider, was named and born about two years ago. However it was only about a year ago at this time that I started posting on the regular again. More on that journey some other time… Arrived early enough to wish the Ignition PAX good luck as they were going to need it with Tool Time popping his VQ cherry. I hate that I missed hills in Champion Forest I wasn’t there to support him but duty called to get the week started off with a nice humid kick in the under carriage for what ended up being 20 something PAX. DICCS were interrupted right about the second C which for me was CPR when a half naked Wolverine strolls up and distracted many on lookers… so if anyone needed resuscitating he was your guy for the morning. With that we were off.
Mosey out and around front of middle towards HS entrance drop off and circle up!
Mobility stretch – getting some good feedback here and seeing more of this in the warmups so glad it’s catching on. (You know you need to stretch more)
Peter Plank Jacks x 10 IC
6in hold P Parker x 5 IC
Imperial Squawkers – x 10? IC
Mosey back out and around to bus road up to covered stairs for triangle ladder 7 to 1
HSPUs against wall x 7,6,5.. ( shldr taps mod 2 is 1 ) – So many great reactions when HSPUs came out of my mouth
Broad jump x 7,6,5.. – make sure to demo the dif b/n a “bunny hop” and broad jump
BBs x 7,6,5..
Gazelles catch up to the six and bring it in.
Schneider led us in Mary
Next Mosey down past tennis courts and follow sidewalk the
long most direct way around to grab a rock by Geeb Jungle. Pick a parking spot for your lane.
Rocking Lot – 6 Stops Mosey to ea stop w/ rock held over head
15 reps ea Q count
2 Goblet squats
5 Toe Taps IC
6 V Ups
1 Shoulder Press
2 Goblet Side Lunge
4 Front Shoulder Raise – Shoulders were getting smoked so I offered an upward row mod
Drop Rock AYG down and back!
Rocks back and mosey
Head back towards traffic circle and follow sidewalk to poop shed.
Burpee stops up the Yellow Brick Rd Segment
4 sidewalks TL 2 on RT 2 on L
1st x 5 reg burpees
2nd x 5 sgl leg burpees on RT
3rd x 5 sgl leg burpees on L
4th x 5 Mike T Burpees
Hard run back rinse and repeat – 1min left to bring in the six and time!
As of late I’ve been concocting higher mileage recipes when on Q but I really wanted to make sure we stayed busy throughout our entire 45mins of gloomy paradise today. It’s funny how you do the workout in your head before the main event. That triangle ladder ended up being a lot more ambitious this morning which was a good thing. We had a pretty large group today (yet still compliant) which was great as it’s been a while since I’ve had a chance to run around and do stupid things with a lot of these guys! With such a large group and making sure I didn’t forget anything throughout my weinke it’s hard to recite a lot of highlights but I did get a firm “NO” from Shake n bake at least once, Wolverine was staying right up there with me while nursing an annoying knee issue, I noticed Sugar Daddy cranking out some extreme derkins against the wall – he could have just turned a 180 and done the hand stand push ups, Rockwell and One Star seemed to lead most of the opening triangle ladder and Goodfella raced through and led the pack during the last burpee segment voicing his opinion about the single leg burpees the whole time as he should. Did you know it’s literally twice as hard to do a one legged burpee?! I really appreciate the nod from the site Q’s to lead today and the feedback at the end. Some of said feedback being only hand gestures so I’ll take that as a job well done.
Congrats to Tool Time for earning the “Brick of Pain” on what I’m sure was a bar setting VQ at Ignition.
September 5 – 12 Mayhem is leading a mission trip to Panama City FL to provide hurricane relief to local residents there. Rebuilding and construction. $400 all in – See him if interested.
Goodfella reminded us that our thoughts, prayers and intentional action really do help and make a difference! Be intentional to work and build your spiritual, mental and physical strength because you never know when it will be called upon as we navigate this life. Not if, but when.
Welcome FNG Jason Mitchell “Manziel”
YHC took us out.
“True success is giving and receiving love, having mental and physical health, enough wealth to provide you with options and the time to enjoy them all.”