9 men showed up at the Brave for Midriff’s birthday bash basketball Q. We’re not just going to throw in a basketball for a few exercises, we’re going to play the game
The Thang
A few stretches in the parking lot while we wait for Right Turn to make his turn into the lot. Mosey down Community House to the British International School. Nice full court tucked behind the actual gym. Match up for rock-paper-scissors. Losers on one side = shirts, winners on the other = skins. Team skins is Wingman, Wild Turkey, Sweetwater and YHC. Team shirts is War Eagle, Right Turn, Cold Cuts, Picasso and Frehley’s. After about 2 possessions, realize this court is way too dark and need to find a better location. Mosey to other side of the school to play half-court on single hoop with only slightly better lighting. Team Skins nearly takes Game 1, but Team Shirts makes a vicious run to take the first game 7-6. Burpees and suicides after each game. Game 2 is a decisive win for Team Skins, taking it 7-1. Mosey back to launch, arriving a minute late.
Moleskine
I’ve always wanted to launch a basketball workout in the heart of Ballantyne. Is there enough demand for it? Does anyone have access to the full court in the BCC neighborhood? Are there any lighted courts to use in the gloom? Hit me up if you want to help make this dream a reality.
midriff
Ghosted is a master of Q headlocking. In the euphoric finish of WTF 5 months ago I agreed to make my way south to Q my first running workout of Pursuit. Fast forward to October and it’s time to Q YHC’s first-ever running workout.
Being my first time at the site and unfamiliar with running workouts my veteran move was to copy a prior workout. Far enough in the past Pax wouldn’t know I ripped it off completely. Thanks to Tuck for a solid backblast that detailed the route and founding of Pursuit. We’re going to run one of the first loops and revisit the roots of how the site got the name Pursuit.
The Thang
1.1 mile loop from the clubhouse through Nesbit Park. Roughly 60% road and 30% gravel path. It was a great little course. Allowed you to see your pals more due to the short length and still had a lot of variety.
Challenge the pax to pick up the pace on each consecutive mile. Ghosted shoots off like a cannon and ghosts all other pax. Dasher and Hollywood dash into the dark, twisting trails of the thread trail. YHC settles in with Rubbermaid and Wahoo. Slow first few miles, then pick up the pace for the final three. Run just about 6.5 miles over the course of the hour. Ex-Lax joins us all back in the lot.
Moleskine
Announcements
Midriff
6 pax did 6 warmup exercise and 6 sets of bodyweight work while exploring the expansive Calvary Church parking lot
The Thang
Announcements/Prayer Requests
Truly a pleasure to lead. Thanks for the invite Point Break
YHC thinks of Qing a little bit like throwing a party. The initial excitement – What will the theme be? How do I make it unique and exciting to stand out from other parties? Then the fear in the back of the mind – What if no one shows up? Will I get laughed at if I say/do something stupid?
Party Plan
IPC is on the horizon and even being considered for workouts in SOB land. So I wanted to give the pax the flavor of an IPC workout. I took 2020’s Week 0 workout and modified it as follows. Here’s the original workout if you’re curious: https://f3greenwood.com/2020/08/23/2020-ironpax-challenge-week-0-workout/
Party Favors
Other Parties
Ever had that nightmare when you show up to the first day of school and then realize that you’re not wearing any pants? That’s exactly how I felt at 0629 on Saturday morning. I had just arrived at Da Vinci (SOB’s PREMIER Saturday workout) for Frehley’s BD, when Strawberry looked over with a quizzical expression – “Aren’t you Qing Rock Zero today???”
I promptly checked my phone to realize that I had confirmed the date with Hoover. Just as Frehley’s and crew took off, I frantically hopped in the car and sped up north to my real destination. Stop at the house for a watch, grab a weinke off the shelf and start mentally rehearsing the main event that would be starting in less than 15 minutes.
Roll into the Calvary parking lot with 2 minutes to spare, strutting my stuff like I’ve been preparing this beatdown for weeks. Let’s see how this goes….
The Thang
Moleskin
Announcements
Always a pleasure to lead
Making your way in the world today
Takes everything you’ve got
Taking a break from all your worries
Sure would help a lot
Wouldn’t you like to get away?
Sometimes you wanna go
Where everybody knows your name
And they’re always glad you came
Rolling into Bagpipe in the gloom reminds me a lot of the opening song of Cheers. Tagalong’s steady bearded strut. Cooter’s 4Runner parked in the same spot each week. The squealing of Rousey’s two tires and reverberations of heavy metal music. Scattered cars in the dark from runners already launched. Upon arrival YHC instantly feels at home. A place where everybody knows your name.
YHC wanted to take the pax on a wide-reaching tour through the corporate park while keeping the exercises simple. T-claps to Wild Turkey (who stole this from Premature) for leading a similar format at the Brave weeks back that provided the inspiration. Four (called exercises), three miles, while working together in cadence. Every half-mile we did all four exercises starting with five and escalating up an additional five to 20. Then back down to five. We ended up not doing the final set of 5 of each exercise, so ended up with 75 reps of each called exercise.
Moleskine
Announcements
Is the game of golf dying? Is it a rich, old man’s sport? How have One Star, Big Ben, Smuggler and the crew not being kicked out of the Firethorne Country Club yet? We may never know, but one thing I knew going into this Q was that I wanted to utilize as much of The Golf Club at Ballantyne Ballantyne Backyard as possible over the course of 1-hour and 4 miles. Because how many other AO’s literally have a prestigious 18-hole golf course within walking distance???
The G-O-L-F Thang
NMM
What a pleasant surprise to arrive in the clubhouse parking lot and see not just 1 pax, but 2 pax and another three in tow for the preun! Lo and behold Brexit’s scorching preblast trivia is not in vain – Fire Hazard has indeed made his triumphant return. This was YHC’s first opportunity to meet in the gloom, as we had only connected over Zoom. Shortly after exchanging pleasantries and receiving the blessing of a pleasant Lancaster County officer on duty, we are off into the cool dark of Bridgehampton hills. Instantly my plans to navigate towards the nearby elementary school are foiled. Brexit informs me of a recent neighborhood lawsuit that have blocked off the direct access point to the school from neighborhood. Well shucks, I guess we’ll just run up and down the hills and hit as many culdesacs as we can until returning to launch a few minutes before main event.
Main Event
With the rest of the dream team assembled we count off in 2’s. Team 1 shares 1 cinder block, Team 2 shares another cinder block. The block must be carried by a team member at all times. We begin our warmup and get familiar with the same exercises we will be doing for the next 35 minutes. 5 burpees, 10 squats at cone 1. 15 MC’s, 10 squats at cone 2. 20 merkins, 10 squats at cone 3.
Now that we’re warmed up, make our way down the hill, doing more reps in sequence at each cone. 5 burpees, 20 squats, 15 MC’s, 20 squats, 20 merkins, 20 squats. Work as a team and pass the block. Team 2 kicks off Mary at the bottom of the hill while waiting on Team 1. Repeat same sequence back up the hill. Finish with Mary.
Mosey over to North Carolina basketball court. Modified Killer B’s. Pay homage to the Sixers failed process with Dwight Howards instead of burpees. 1 Dwight Howard, then broad jump to FT line, bear crawl back. 2 Dwight howards, broad jump to half court, bear crawl back. 3 Dwight Howards, broad jump full court and bear crawl back. Mosey back to parking lot for 1 shortened final set
Skinny
Announcements
It’s not every day that you get to post or even Q at an AO named after feces. So when Zin invited me down South, how could I resist?
The Thang
Index Card Weinke
It’s not about the size of the weinke, but how well you can use it. I’m about 40ish Q’s into my F3 journey and wanted to share my method for building simple, but effective beatdowns. This has been tremendously helpful for me to ensure I have the right amount of pain for the duration of a 45-minute workout and don’t leave anything on the table. When folded, it’s small enough to fit in a running shorts pocket and keep out of sight of those nosey pax trying to steal it away! Most of the time I don’t end up pulling it out mid-workout, but still helpful to have when I need to call an audible.
Step 1: Fold the index card into thirds. Front is for the bulk of the workout that I split into thirds. Back is for disclaimer, warmup exercises and any special instructions
Step 2: Use the front side to break up workout into thirds. I try to identify 1 circuit to burn out the upper body, 1 circuit to burn out the lower body and 1 circuit to burn out the lungs
Step 3: Allocate time for each third, keeping in mind exercises will take longer and adjust for time to mosey
Here are pictures for this morning’s card: https://photos.app.goo.gl/1teSRxrNSLyL5WaN7
Moleskine
7 ballers brought their balls to the Maul to give it their all.
Basketball Jones
Warmup: Circle up in front of Elm bridge, 15 SSH’s, 15 Imperial Walkers, 15 Mtn Climbers, 15 Hillbilly squats, 15 merkins. Mosey towards Murderhorne – PSYCH! Quick U-turn and head back to Regal parking lot, where there are four corners with cones placed.
First Quarter: BLIMPS ladder – 5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plankjacks, 30 squats
Second Quarter: Killer B’s. Broad jump to island, 5 burpees, bear crawl to island, 5 burpees. Repeato, just half the parking lot.
Halftime: Partner up for Wilt Chamberlin 100’s. Partner 1 chips away at 100 jump squats, partner 2 runs up the hill.
Third Quarter: Gear AMRAP. Gear exercises: crossover pushups with basketball, curls, presses, tricep extensions with concrete blocks, bobby hurleys. Other partner runs to end of parking lot and back.
Fourth Quarter: Merkin ladder sprints. 5 then sprint, 10, 15, 20. Shuttle-run sprint, this time without the merkins.
Overtime: Partner up for another round of Wilt 100’s. Partner 1 chips away at 100 squats, partner 2 runs up the hill.
Game Notes