Smokey and I planned to split the Q this week and I had my dastardly plan all laid out…
Until Horsehead texted some of the PAX a picture of a sign in front of the high school talking about a 5k in the morning at the school. I don’t think I have ever called an audible before a beatdown even started before. I called Smokey told him what was going on and we decided we just need to stay to the opposite side of the campus to limit any issues, easy enough except I didn’t have my new plan fully laid out.
Oh well, here we go!
Mosey to side of middle school, some guys were still playing with their keys and cars so lunge walk through the gauntlet (I remember Countertop called it that once so it works for me) to give the PAX time to catch up and regroup. Circle up just pass the last bus.
COP
SSH x 20
Imperial Walkers x 15
Manmaker Merkins x 10 (with a poor demo by YHC)
There may have been one more thing but it’s been a long day and I just can’t remember
Mosey to the other parking lot at the other school for suicides!
Round 1
Everyone line up, run to first island 5 merkins, run back to start, run to 2nd island and do 10 merkins, back to start, run to 3rd island… Well you get the idea. Up to the last island and 20 merkins.
Plank work until everyone is done.
Round 2
Same thing but do Carolina Dry Docks instead of merkins
Plank work while waiting for PAX to finish
You guys did so great you get a reward… 11s with burpees at the island and squats at the start
So run to the island, do 10 burpees, run back to starting point and do 1 squat, run back to the island and do 9 burpees, back to start for 2 squats, etc.
Some core work mixed in as everyone finishes
Hand off to Smokey
There was nothing more looked forward to in elementary school than field day. And when the baton was passed from Hair Band to Smokey, that is just what we did. After an Indian run mosey to the field beside the portables, we paired up in like sizes for wheelbarrow races. Honestly, there was a slight Q fail, as an Omaha had to be called for partners to switch half way through. It was all uphill from there. Another slow mosey Indian run led us to the elementary school playground and track for some pain.
5xpull ups
10xstep ups (per leg)
15 merkins
1 lap
Plank and then rinse and repeat
Then we headed over to the wall for a little BTW. Note to self, never ask Double E to give a 10 count when upside down.
Immediately, we headed back towards the beginning via Indian run with a brief stop halfway for (wheel house) 20xside straddle hop and 15 imperial walkers. Another Indian run got us back for some Mary (20xLBC’s).
Thanks to Mario coming out from SOB land with an EH now known as Band Camp!
Great work by everyone out there today, keep posting! It doesn’t get easier but you do get stronger!
Sign up to Q Outland! If you have not Q’ed yet, consider it. You can take 30 of the 60 minutes and we will help you make your plan.
http://www.signupgenius.com/go/20f0d4cae2-f3outland
As always it is an honor to lead!
Aye!
Hair Band
& Smokey
A week ago I Q’ed Overdrive and at the end the call went out to the PAX… We have some guys signed up for a few weeks out but not next week, someone claim it before I do.
Silence…..
All week… silence…
Wednesday rolls around and I claim it with the thought of making sure it’s nice and awful.
From the F3 Lexicon-
SNOT WOGGLE: A Workout so hard it shuts down all Mumble Chatter and leaves the PAX looking backwards half-unconscious from the pain.
Yes, the PAX of UC will regret not stepping up.
COP
Little baby Jog to loosen up. #NotEvenAHairbandMile
SSH x 15
Imperial Walkers x 21 (Yes 21, I got distracted by Spielberg taking his sweet old time getting out of his Car #LIFO
Windmill x 10ish
The Thang!
Partner up
-Round 1
P1 runs from starting point to the sidewalk by the school entrance to the small track… and run around the small track and back. Somewhere between a #HairbandMile and #Hairband5k (Roughly 1/3 of a mile.)
P2 does the following kettlebell work:
5 two handed swings
5 Clean and press, right hand
5 Clean and press, left hand
5 Snatches right
5 snatches left
5 goblet squats
Merkins until partner returns from run
Flapjack
-Round 2
P1 Runs the same route
P2 does 10 reps of each of the above exercises
Flapjack
Since timing is evening out now between runners & kb work, still merkins if kb guy is done 1st, if the runner is back 1st they do burpees while waiting for the kb guy to finish #Crowdpleaser
-Round 3
P1 Same run
P2 15 of each of above kb exercises
Flapjack
At this point switched from burpees to LBCs while waiting.
-Round 4
P1 You know what to do
P2 you guessed it… 20 of each! Wait, audible due to time. 20 swings & squats and 10 each arm for other things.
Flapjack
3MOM
Rosalita en Espanol x 21 Had my head next to the speaker and couldn’t hear well. #DeafMusician
Pretzel Crunch 10 left, 10 right OYO.
Protractor
DONE!
Ye Old Moleskin
Everyone was smoked, you know how I could tell? The silence through most of it. #Snotwoggle accomplished. I could also tell because either the Union County school system has severely failed teaching basic counting or the PAX just were getting too smoked.
As I say that though, I still want to commend many out there who are newer or have not been regular in a while. No shame in modifying, you did 100% more than the #sadclown that #fartsacks. Keep at it, you will get stronger! We may bust your chops some (#accountability) but ultimately we want to see you succeed. #NoManLeftBehind #IronSharpensIron
Announcements
YHC and Smokey on Q for Outland
Keep The Count and his family in prayers still with the passing of his father and decisions for his mom.
Jabberwocky is down 6lbs since starting F3 recently, awesome to hear!
SIGN UP TO Q! http://www.signupgenius.com/go/30e0f49aaaf2baafa7-qsignup
Oh and time for some of you to get a kettlebell!
These guys have a 25lb for only $25 and free Prime shipping:
http://www.amazon.com/CAP-Barbell-Cast-Kettlebell-Black/dp/B00WHIGEK8?ie=UTF8&keywords=kettlebells&qid=1463147670&ref_=sr_1_2&s=exercise-and-fitness&sr=1-2
You should consider a 30lb or 35lb but no less than 25lbs. These guys have decent prices on 30 & 35:
http://www.amazon.com/Single-Solid-Cast-Iron-Kettlebell/dp/B0061ZLTYY?ie=UTF8&keywords=kettlebells&qid=1463147670&ref_=sr_1_1&s=exercise-and-fitness&sr=1-1
COT
Always and honor to lead you guys!
Aye!
Hair Band
Oh and to continue the best music AO in the land here is this morning’s playlist:
Switchblade Serenade – Spread Eagle (This is a band my band opened for back in the old days.)
Nighttrain – Guns N’ Roses
China Grove – The Doobie Brothers
I’m Broken – Pantera
Awake and Alive – Skillet
Walk – Pantera
We Are – Thousand Foot Crutch
Panama – Van Halen
Yankee Rose – David Lee Roth
Feed the Machine – RED
Whispers In The Dark – Skillet
A good mix for the ages.
I pull into S.V. Middle and see Jabberwocky by himself and first thing out of his mouth is “Did I miss an announcement?” Nope but even if it’s just 2 of us we will put in our #DownPAINment. Shortly after we see Shep & Hoodie pull in, a nice even 4 to get things moving.
#HairbandMile and circle up!
COP
SSH x 20 IC
IW x 20 IC
Manmaker Merkins x 10 IC
The Thang
Partner up with bells at curb by the school building
P1 does called exercise
P2 runs across parking lot to opposite curb does exercise, runs back to start, then runs across parking lot and up the hill with an exercise at the top, runs back and flapjack.
Honestly I am admittedly late with this Backblast and had a crazy weekend so I’ll remember what I can…
Round 1
P1 – Goodmornings with bell
P2 – run, 10 incline merkins at curb, run back to start then run up hill for 10 squats run back to start
Flapjack
Round 2
P1 – Swings
P2 – run, 15 incline merkins, run back, run up hill, 20 SSH, run back
Flapjack
round 3
P1 – kb curls until P2 comes back from curb then curls to press until P2 back from hill
P2 – run, 20 incline merkins, run back, run up hill, 20 LBCs
Flapjack
Round 4
P1 – Flutter press with bell until P1 is back from curb then skull crushers until P2 back from hill
P2 – run, 25 incline merkins, run back, run up hill, 30 Freddie Mercury
Flapjack
6MOM
LBCs x 20 OYO
Dolly x 34 IC
Flutter x 27 IC
Rosalita x 26 IC
Pretzel crunch 10 left, 10 right OYO
Moleskin
Small group with a lot of guys DR for various reasons but it doesn’t matter we work anyway. With heading out to get my 2.0 moved out of her college dorm and just a busy weekend my brain is admittedly foggy on what happened at 5:30am about 4 days ago but pretty sure what is above it close to reality. As you can tell with the Mary cadence I was trying to keep guys on their toes. Also I probably typed the word ‘run’ in this backblast more than all my others put together. #Not0.0
Great morning with only minor rain, major work getting done and great #2ndF through it all.
Always an honor to lead,
AYE!
Hair Band
A nice cool morning to make everyone sweat.
5:30 struck and off we went for a #HairbandMile #Hairband100ydDash
COP
SSH x 20
Imperial Walkers x 20
Peter Parker x 10
Parker Peter x 10
I feel like I called something else but that may have been when I Q’ed Thrive on Tuesday, it’s all blending together now.
The Thang
Welcome to a Tabata/HIIT workout here is the deal. exercise for 45 seconds, rest for 15 (While moving to the next station) and the 45 second clock starts again. Anyone can do an exercise for 45 seconds right?!
Here are the stations:
We did 25 rounds and everyone was pushing themselves which is exactly what you should do!
Just as we were getting done my friend Jack Webb showed up! 1 Merkin to 4 Air Presses up to 10/40.
6MOM
Pretzel Crunch right for 10, left for 10
Flutter x 20
Rosalita x 20
Freddie Mercury x 27 (just to throw everyone off)
Superman/Banana
Again I think there was something else but can’t remember #O2Dep or #Old… #Both
Moleskin
So let me start with my #Brainfart… I planned an awesome playlist of music using Amazon Prime on my phone, it didn’t occur to me until 5:25am that I needed my phone for the tabata timer app! Ugh!
Grabbed my iPod out of my car and put on an old playlist, still a good playlist, but not as epic as I had planned. As pointed out I still had Whitesnake to pay homage to my Hair Band name.
Great work by everyone, great to see The Bus back, & as a newbie sorry about your arms today bro. Jack Webb has a way of rendering them pretty useless for the rest of the day and your suggestion on pulling that out for kids that show up in your office in trouble is a brilliant idea. #IAmNotAProfessional
I think I heard more groaning than #Mumblechatter through most of the workout which is a good thing.
Announcements/Prayers
As I said on Twitter, keep Drop Thrill in your prayers as he is recovering from a re-injured back. With that he had to back out of Qing Thrive so here is your friendly neighborhood Hair Band to take over.
#HairbandMile
COP
SSH X 25
Merkins X 10
Mountain Climbers X 10
Imperial Walker X 15
The Thang
Tour De Park… (Sounds more confusing on paper than it really was)
Partner up, this will all be done together.
– 100 dips combined on benches under the cover
– Run out and to the right, up the stairs to the road – 100 Merkins combined
– Run to the corner and 100 Flutter
– Run to tree after 2nd large light (just over halfway) bear crawl down hill, bear crawl back up, then 100 LBCs combined
– Run to corner and Lunge Walk to 2nd peninsula
– Run to last corner back at parking lot and 100 combined squats using kettlebell or sandbag
– Plank at gate until all are done.
Run to bathroom building and grab some wall for peoples chair, knees 90 degrees, hands out in front of you, hold it… drop an inch and hold it…. Recover!
5 Burpees OYO! I heard mumble chatter about this not being recovery… You had about 5 seconds before we started the burpees so that was your recovery, you’re welcome.
Back on the wall with 50 air presses this time, recover!
5 Burpees OYO
Back to the wall with BTWs (Wait, it’s really BTTW)! Recover and by popular demand, we Nomad asked for it…
5 Burpees OYO!
To the picnic tables 20 incline merkins, 20 stepups, Repeato! Honestly things are getting fuzzy now. Speilburg departed around this time.
back out to the parking lot and 20 incline Merkins on the curb, 20 decline Merkins and 10 Carolina Dry Docs, repeato!
Over to the gear and grab a sandbag or kettlebell for a multipart motion.
Grab your gear and the motion goes like this, goodmorning (deadlift) to curl to overhead press to tricep extension and back to the ground. Do 20 of those, run to the gate and back and repeato!
Makhtar N’Diayes 10 right, 10 left
6MOM
Flutter x 20
Dolly x 20
Rosalita x 20ish pitiful counting, we had American, Spanish, German but it all sounded like gibberish
Protractor 90, 45, 90, 45, 10, 45, 10, 45
DONE!
Moleskin
Good group out there considering we were missing some regulars this morning. When DT said he needed to bail on the Q for his back I knew I wanted to do the Tour De Park but honestly I thought we would have time for 2 rounds, and we probably would have if I didn’t have us on the wall so long and after that it was pretty much just a big fat audible. Everyone seemed to think it was a solid beatdown anyway considering it was a little last minute with DT needing to bail, so I am glad.
Announcements
Mudrun in China Grove, Shepherd to send out more info
Patriot Run on Memorial Day
Keep Speilburg’s M. in your prayers as she gets a procedure done on her shoulder.
Last time I led it was a skeleton crew so while I normally don’t want to repeat a workout from my last Q there were enough people back plus two new guys that I thought needed to experience this thang called the starfish.
#HairbandMile and pick up stragglers
COP
SSH x 10
Imperial Walkers x 15
Enough of that, let’s get to it!
The Thang
Explained the Starfish:
4 islands in the parking lot with a cones set up. Complete exercise at an island/cone, run to the middle cone for an exercise, run to next island/cone for exercise run back to the middle etc.
So it went like this
Round 1: (upper body suckage)
Island 1 x 15 Merkins
Burpees x 5 in the middle
Island 2 x 15 Diamond Merkins
Burpees x 5 in the middle
Island 3 x 15 Carolina Dry Docs
Burpees x 5 in the middle
Island 4 x 15 Wide Arm Merkins
Burpees x 5 in the middle
Repeato
Plank work until all are done
Round 2: (lower body)
Island 1 x 20 Lunges
Jump Squats x 10 in the middle
Island 2 x 20 Mountain Climbers
Jump Squats x 10 in the middle
Island 3 x 20 Monkey Humpers – The new guys enjoyed this, I’m sure of it.
Jump Squats x 10 in the middle
Island 4 x 20 Squats
Jump Squats x 10 in the middle
Repeato
Plank work
Round 3: (Core)
Island 1 x 25 Rosalitas
Rockhoppers x 15 in the middle
Island 2 x 25 Flutter
Rockhoppers x 15 in the middle
Island 3 x 25 LBCs
Rockhoppers x 15 in the middle
Island 4 x 25 Freddie Mercury
Rockhoppers x 15 in the middle
Repeato
Plankwork
Look who showed up! My friend Jack Webb!
1 merkin to 4 air presses up to 10 merkins:40 airpresses
Mary
Flutter x 25
Rosalita x 20ish
Pretzle crunches 10 left 10 right
Superman/Banana a few times
Done!
COT
Thanks for taking us out GJ
Moleskin
Great to have everyone out and it was a smoker as usual.
Happy got in touch with me after the beatdown apologizing for not making it but told me about his dad that went to the ER last night, please keep him (Charles) in your prayers and his mom (Linda) as she supports him through this tough time.
5 Stong men beat back the #fartsack to better themselves this morning and here is how it went…
COP
20 SSH
10 merkins
20 Imperial Walkers
10 Diamond Merkins
15 Low Slow Squats
10 Peter Parkers
10 Parker Peters
The Thang
Grab your bells and partner up. (1 odd man out who will play along)
Round 1:
P1 run hairband mile
P2 kettlebell swings
flapjack until combined 100 swings
Round 2:
P1 hairband mile
P2 Goodmornings
flapjack until 150 combined
circle up on 6, russian twists with 2 bells pass them to the guy next to you after each cadence of 1. do this a few times
Grab bells and head for the hill with same partners
P1 run hill 10 merkins at top
P2 overhead press
flapjack until 100 combined
P1 run hill 5 burpees at top
P2 100 curls
flapjack until 100 combined
P1 run hill 20 Freddie Mercury at top
P2 Tricep extensions
flapjack until 150
(plankwork mixed in)
Over to the wall for peoples chair, drop an inch and 50 airpresses
recover
back on wall hands to side for about 45 seconds
recover
5MOM
Pass the kb Flutterpress (probably not a good idea but decided to try it. 4 bells 5 guys
x10 in cadence, pass the bell
x5 IC, pass
x5 IC, pass
x5 IC, pass
x5 IC, pass
40 LBCs OYO
DONE!
COT – thanks for taking us out GJ
Moleskin
Even though we are about 2 months into the official shift of Overdrive to gear I know not everyone has a kettlebell yet so each week I am on Q I have had multiple plans in my head based on how many show and if we have enough kbs for each guy or not. Because of that I picked different things from what I planned and with that I know I forgot a few things for the backblast. Whatever I forgot feel free to chime in with.
Great work out there by all and while I know gear is new to some it is great for us, even you runners. #NoMorePencilArms Keeps our bodies balanced.
I will send an email with some thoughts on kettlebells prices and places for everyone, if you hit your typical sports place or even target they have them but you will pay too much.
Think about signing up to Q!
So the transition of Overdrive to a gear workout is in full swing. Most AOs are standard bootcamp but like other regions we saw a need to start a gear workout in Union County. A workout with resistance training with kettlebells, tires, battle ropes etc. really works the muscles in a different way and makes us better in all areas.
If you don’t have a kettlebell you can find some good deals on Amazon. Here is an example: http://goo.gl/hI0I7L Feel free to reach out to me or Countertop if you have questions on weight etc.
COP
Side Straddle Hops x 20
Imperial Walkers x 20
Windmills x 10
Arm Circles x 20
Kettlebell Halos x 10 each direction
Tha Thang
Round 1
20 x Good mornings
20 x Two handed swings
20 x Sumo Squats
Repeato
2 x Hairband miles
Round 2
20 x KB Curls
20 x Tricep extensions
20 x Upright row
Repeato
2 x Hairband Miles
Round 3
20 x Skull crushers
20 x Russian Twists
20 x alternating merkins on bell, 10 each side
Repeato
2 x Hairband Miles
Round 4
20 x High pulls
20 x One leg dead lifts, 10 each side
20 x Snatches, 10 each side
Repeato
2 x Hairband miles
3MOM
Flutter x 25
Rosalita x 25
DONE!
Announcements
COP
Keep GJ’s family in your prayers
Moleskin
In usual fashion Hoodie had to bail right at 6:15 as GJ was chatting to go help his kids #HIM… WAIT GJ stopped talking for us to circle up and here comes Hoodie back to the circle with “OH I thought he was going to keep talking!” #MumblechatterMaster
Strong work out there this morning, Just enough running to keep Glass Joe happy and to break up the insanity of swinging metal.
Keep inviting your friends and let’s get some FNGs out there, F3UnionCo is growing fast but there are a lot of men #sadclowns out there that need this. I saw a quote earlier today that said “You become like the people you spend the most time with.” Well, when you suffer together at 5:30am in all types of weather it creates a bond and when you add in all that F3 stands for, it creates men that make each other better men, husbands, fathers, brothers and friends. #IronSharpensIron
Always an honor to lead… AYE!
Hair Band
That was a statement I read on wikipedia and that tv commercial says you can’t put anything on the internet that isn’t true so I wanted to test the theory…
I pulled into the Thrive AO a few minutes later than planned (about 5:25) to find an empty parking lot. I seriously began to question whether it was really Tuesday or if this was a dream. Then I started to think about if I will do the “Lone Joe” workout like Glass Joe did in the ice a few weeks ago at Overdrive. (May need to submit that to the Lexicon)
A few minutes later headlights and squealing tires started to make their entrance to the AO.
5:30 and off we go with a #HairbandMile to warm up and pick up the last straggler, Short Circuit.
COP
SSH x 10
Imperial Walkers x 15
Low Slow Squat x 15
Windmill x 15
LB Arm circles (civilian count) x 25 forward & 25 backward
Manmaker Merkins x 10
The Thang
Explained the Starfish:
4 islands in the parking lot with a cone (or in this case a Happy Graduation megaphone which worked all the same) in the middle. Complete exercise at an island, run to the middle for an exercise, run to next island for exercise run back to the middle etc.
So it went like this
Round 1: (upper body suckage)
Island 1 x 10 Merkins
Burpees x 5 in the middle
Island 2 x 10 Nipple Scrapers
Burpees x 5 in the middle
Island 3 x 10 Carolina Dry Docs
Burpees x 5 in the middle
Island 4 x 10 Wide Arm Merkins
Burpees x 5 in the middle
Repeato
Plank until all are done
Round 2: (lower body)
Island 1 x 20 Lunges
Jump Squats x 20 in the middle (audibled to 10 going forward)
Island 2 x 20 Mountain Climbers
Jump Squats x 10 in the middle
Island 3 x 20 Monkey Humpers (it was dark & no women or children around)
Jump Squats x 10 in the middle
Island 4 x 20 Squats
Jump Squats x 10 in the middle
Repeato
Plank
Round 3: (Core)
Island 1 x 30 Rosalitas
LBCs x 30 in the middle (audibled to 20 going forward for time)
Island 2 x 30 Flutter
LBCs x 20 in the middle
Island 3 x 30 Rock Hoppers
LBCs x 20 in the middle
Island 4 x 30 Freddie Mercury
LBCs x 20 in the middle
Repeato but knock it down to 20 reps for time.
Plankwork
Look who showed up! My friend Jack Webb!
1 merkin to 4 air presses up to 10 merkins:40 airpresses 8 merkins: 32 air presses due to time
Done!
COT
Thanks for taking us out Short Circuit
Moleskin
My goal today was to push everyone hard while still accommodating my knee… Based on comments and heavy breathing I think it was a success! I was disappointed some regulars were out today, but that’s ok, I can recycle this plan in the future. It was the first time most have done the starfish and Jack Webb so it was a good reminder that Union has grown so much we need to mix in some old routines once in a while because they are not old to many.
To answer the original question I think the internet was true in this case, the Starfish was a negative to the environment, if time wasn’t up I got the feeling there would be some refuseniks on reps 9 & 10 of Jack Webb. Everyone worked hard though and we will be better for it! #AlwaysPushedAlwaysPushing
Thanks for the opportunity to lead, it’s always an honor!
Aye!
Hair Band
What to do when your Q gets cancelled from weather? Swap with Countertop who was coming back from an injury and was willing to push his Q out a week!
Let’s go!
#Hairband mile around the parking lot.
Grab your kettlebells and circle up for COP.
COP
SSH x 10
Imperial Walkers x 15
Low Slow Squats x 20 or so, not really sure. #Mumblechatter > Counting
The Thang
Describe proper form for a kettlebell swing something along the lines of:
“The kettlebell swing is a violent expression/explosion of the hips, one of the few you can get away with outside of the bedroom without getting in trouble.” (I think I read that somewhere)
I may have shocked Shepherd with that one. Then a reminder of disclaimer, I am not a professional in action… or words obviously. #stillFunny
20 kettlebell swings then 20 merkins,
19 kettlebell swings then 19 merkins
and so on down the ladder to 1 and 1.
Seemed better on paper, sucked in real life. #Hairbandmile audible called around the 13 mark, this was also about the time I hear Zip call out “You need to call this Man Down in the backblast!”
By the way, 210 swings and 210 merkins. #strong
Once done partner up and get on the line…
P1 runs to island do called exercise and run back
P2 called kettlebell exercise at line then flapjack until # of called reps is complete.
Round 1:
KB Squat Thrusters to 100
20 LBCs at island
Round 2:
KB Curls to 50
10 squats at island
Round 3:
KB tricep extension to 50
10 SSH at island
3MOM
kb flutter press x 15
Dolly x 15
Rosalita x 15
DONE!
COT
Moleskin
First of all I know we all agree it was awesome having Zip back out in the #gloom with us! We have missed your mumble chatter and glad you are back brother!
We have talked about slowly transitioning to a gear workout for Overdrive… this was NOT a slow transition workout. #SorryNotSorry
But seriously the kettlebell swing is often considered one of the best exercises for your body and with the other things I threw in it really was a complete body workout.
We need Q’s to start getting signed up again now that we are in a new year and when we say gear it does not need to be limited to kettlebells. CT has the firehose (battle ropes) we have some (and are getting more) tires, I can always bring a ruck for something and running can be mixed in. Don’t fear the gear! In the beginning we can still do much of what we have done in the past but incorporate some gear. CT and I can talk about it more as we keep moving forward.
Thanks for taking us out Shep!