The night before a Q, for me, is much like the night before a football game. So much excitement, a little butterflies, and always a little doubt. Excitement because I enjoy all 3 F’s. Butterflies, are just the nerves settling. The doubt is always related to not having enough planned for the boot camp. Well gotta tell ya, after 4 camps under my belt, that usually I have more than enough. Now just have to manage old father time!
No need to mosey, we held warm-up @ launch. Began with some nice easy movement to get the blood circulating. Air jump ropes, Heisman’s, and jump squats.
mosey over to the wall performed a border jump, named by @rousey, and began 11’s. The 11’s started with 1 – 4×4 merkins and mountain climbers a short dash to store front 10 – LBC’s dashed back over to the wall for another border jump until we reached 10 – 4×4’s and 1 – LBC. If anyone is interested, @Olaf, total of 220 merkins performed during this 25 minute ground and pound. While waiting for the 6, me, @war_eagle led a mary of flutter kicks.
I felt at this point that I would still have enough time to get in the other 3 workouts I had planned for the Pax, boy was I wrong. Anyhow, we mosey’d on down to the fountain, I call it that because I am not sure what that area is called, for some mini border jumpers. 10 times up over and back afterwards run downhill and back up. Once complete wait for the 6 while in the peoples chair against the wall. Once the 6 were in we began a civilian count of arm presses x51.
Now, I began to get a little anxious, because time, as it so often does, is slipping through my fingers. As we are moseying along I glance at my watch and we are down to 15 minutes till we need to be back. The decision was made to leave the long hill sprint till my next Q @ the bagpipe, if they allow me back! We dropped for some crunchy frogs, better known as in and outs and then mosey’d back to launch.
Upon arrival we circled up for a dose of AC/DC Thunderstruck. The goal of this 4.5 minute song is to perform SSH’s until you hear the word “THUNDER” @ which point you would sprawl and then go back to the SSH. Who knew the word thunder could be used some many times in a song!
@war_eagle – Crane relay need more to sign up
@cooter2 – Official change of the guard to @rousey as co-site leader for the bagpipe
Fire Triangle in full swing this morning. Plenty of Heat generated by the Pax, Oxygen being sucked out of the hemisphere, and of course the sweat dripping from our brow kept fuel on the fire. 10 Pax attended on this glorious Monday to kick off another awesome week. Most seemed eager to get the show on the road so, after a quick disclaimer, we kicked a little assphalt. Mosey through the shopping center I felt it necessary to engage our glutes so we climbed up and down a set a stairs before starting our warm-up.
15 Low Slow Squats
10 Cherry pickers
20 Arm Circles forward/backward
1st and 10 – Used parking lot lines and curbs as the yard markers. First 10 yd. marker 10 merkins, 1 burpee sprint 90ish yards and jog back to the 20 yd mark 9 merkins, 2 burpees sprint 80ish yds so on and so forth until completing 1 merkin, 10 burpees. Found out I cannot count to 10 because I was short one 10 yd marker.
Mosey’d on over to the shopping center side walk were we began the Baatan Death Crawl. All men lined up single file and began to bear crawl last in line would perform 5 burpees then run up tap last man in line and proceed to front were he would lead the bear crawl. All men had their chance to pound the pavement with a little belly. This was definitely longer than anticipated and a few of us had to stand up for a minute before getting back into it.
Short 10 count then we mosey’d behind the shopping center and stopped for a quick 4x4x4. Burpee into plank, 4 merkins, 4 mountain climbers and then burpee up and back down for 4 rounds. After a short meet and greet with the pavement we did a little off road run to get to the side walk to begin our Indian run climb. Up the hill we ran stopping at the top for a quick mary of flutter kicks. As gravity works, what goes up must come down, we began our descent back to the parking lot, no Indian run this time.
At the parking lot we circled up and dropped into plank position with each Pax holding plank while one at a time performed 5 merkins rotating clockwise around until everyone had completed their set. We then flap jack’d on our six and began ABC’s. Everyone held feet 6″ from ground while each person wrote and air letter this continued until the alphabet was complete.
With some time to spare we mosey’d back to the stair case, did a set then headed to find a plot land with some wall to claim with our rear. While against the wall positioned in the peoples chair we performed arm presses, civilian count, and then mosey’d back to start.
Now only a few minutes left we had some time to spend with Mary. Rousey kicked us off with some in and outs, next odd job invited us to partake of some freddy mercury’s, Goonie had us visit with Rousey’s girlfriend Rosalita, Teddy gave us some LBC’s, Finished with the American Hammer.
Site Q hand off to @Rousey Tuesday at the Bagpipe.
Soft Pretzel – F3 will hold a Q school, either July 31st or August 7th, a date will be decided with the next day or so. Anyone thats new to F3 to learn how to Q about being intentional Learn the core principles of F3 and incorporate in the work out. Learn basics like counting and exercises.
Teddy – In need of Q’s at FireStarter hit him up if you would like to come out and Q.
War Eagle – Shovel flag making party this Saturday 2 o’clock. At Taco Stands Cul-de-sac beer and food provided.
Was this the PAX that launched a thousand reps
and burnt the topless towers of Blakeney
Sweet Helen, make me more than just this…
11 Pax launched from the dock and set a course through the Blakeney sea. The gloom of the morning weighed heavy on the Pax as they tendered into their first port. First to arrive and greet the Pax was Sir Burpee. Sir Burpee is a fidgety man, constantly moving up and down. After a short meet and greet Sir Burpee decided to join the expedition and the sailors set out to their next port of call, Merkin Island. Merkin Island was not your typical island, no white sand to be seen, only a black tarred rocky surface with low brush, which kept each sailor on their hands and toes have to flirt with the tarred surface millimeters from their face. After pushing through the thick brush for 10 clicks the sailors decided this was no place to set camp so they set sail once again.
The sea was like black glass and in the distance the men saw, what looked to be, a mountain. The Pax anchored ship and decided to climb the mountain to catch a peak at what lies ahead. Slow and steady the men climbed 15 clicks up the mountain staying low bringing knees to chest each time. Arriving at the peak of the mountain they gazed out across the terrain to find only a meek pond setting in the middle of a field. As the Pax approached the pond each decided to take a dip. After their arms had been exhausted it was time to continue the journey. Back to the sea it was for a short float to Geyser bay.
After anchoring just off the bay the men looked back to find their boat starting to float away each of them quickly got on their six and starting pulling the rope each time lifting shoulders slightly off the ground and bringing knees to elbow and then extending just enough to pull the boat back towards land, only taking 25 good strong pulls.
Moving inland we encountered a new a strange tribe who worshiped the sun using their feet. With a mixture of emotions; confused, worried, and tired the Pax decided to join in. Laying on their six each of them raised their heals to heaven and lowered, keeping them slightly off the ground each time. After about 30 times the men decided the sun god was not paying attention and bid the tribe ado.
Tracking further inland the Pax decided to take a squat or two or three each time unable to get comfortable after about 35 rounds everyone decided it was time to move. On the trail back to the bay the men encountered a creature unlike any it had seen before. The creature was big a burly beast moving on all on fours. Trying to keep their distance they moved silently passed the creature. Later they came across what looked like a bird, wobbling low to the ground with webbed feet. The webbed footed bird, unable to move very fast, would have been a great meal for the hungry Pax but after deliberating for about 10 seconds they decided to continue on their journey. The Pax, rapidly approaching the bay, found themselves so excited to be back they started jumping up and down while moving their arms. After gathering their composure the men rushed up and down the bay to make sure everyone had made it back. Just before leaving each man positioned themselves at the base of the bay slightly inclined hands on edge and each man lowered himself to drink consecutively until each had quenched their thirst. Sir Burpee having liked the bay decided to stay behind. With sadness in their eyes, the men bid farewell to sir burpee.
Finally the time had arrived for the final passage through the canal up to Blakeney. On the way through the canal the men decide to make a quick stop by the Well in Fargo. While there, excited to be near their final destination, the men enjoyed a little quick dancing, in traditional fashion, toe tap…toe tap. Just before the merriments ceased the Pax each had a chance to dance a Mary with Rosalita before lying down the hammer.
In reflection of our journey taken this day every Pax carried with them what was before to each destination, compounding the overall rep count to 1,060.
Great Job Men! Hope to do it again soon, Thanks for having me!