This morning, I really did not want to get up. But I had no choice, since I was Q’ing. My preparation was nothing fancy, only “quick and dirty”… but maybe this also comes with some experience of Q’ing! Well, it just takes time to re-adjust after a nice, long weekend! DiCSS were given and off we went!
Warmup
All the classics, with a bit of a twist: warm-up mosey on the parking lot, then: 15x in cadence: Side Straddle Hops, Maroccon Night Clubs, Imperial Walker, here come s the twist: Potato Pickers, Mountain Climbers – then calf and runners stretch, 6 in plank, upward dog and downward dog.
The Thang
We moseyed a few yards to the corner of the street on the main entrance: First block was: run to the second lamp posts ahead, do 5 merkins, run back one lamp post and do 5 big boys. All the way around the world (the globe) to the back entrance. And to make it more interesting / confusing: every second time you run back one lamp post, run backwards! During the warmup mosey, there was all kind of chatting and mumbling – all of a sudden, this stopped here! Hahaha… mission accomplished!
After marrying until the 6 comes in, mosey to the Middle School entrance. There we did a time-consuming 7’s. run down to the bend of the parking lot, do Mike Tysons, rung up on the parking lot, cut through the walkway to the entrance and do Booby Bobby Hurley’s. We started with running down there and 1 Mike Tyson… The first moaning came already “all this running” – unfortunately, I forgot who the Pax were…
After we all picked up the six, an Indian Run to the rock pile at that small loop was a good thing to do. Most everybody at front kept the pace slow to make it not too hard on everybody else. That’s team work! 😉 Arrived at the rock pile – partner up and find a lifting rock. One partner is running (functioning as the timer), doing two burpees at the opposite site of the loop while the other partner is doing exercises. Curls, Triceps, chest presses (?). The crowd turned more silent with every rep and yard… And I learnt my hard lesson that it is never good, if your partner chooses the rock for you! Thanks Shop Dawg! 😉
Return the rocks and mosey back in direction of COT. On the Hill on the parking lot, we circled up to do some last minute exercises – a variation of planks, 6in planks and half planks… Then jailbreak to COT! Done!
Moleskin
As always, it was great to actually get out of bed and work out with some great Pax! It is motivating to see how we all get exhausted together to start our day – and feel better afterwards, every single time!
Announcements
Premature – I / we hope everything is going well!
Shop Dawg took us out – thank you!
I noticed two things this morning. First: 10 degrees more make a huge difference to your transpiration! Second: as a Q you never know what to expect. Last time I Q’ed Last Call, we were 11 Pax, before that at Dromedary (same location) we were 23 Pax. Today, we were only 3! But: this is what makes you a stronger and better leader when you Q because you always have to adapt! When One Star announced last Wednesday at Dromedary that I am Q’ing Last Call, he said that I will share some history from Germany and bring an international flair to the workout. FFF aka Fun-Fact-Friday was born! First Fun-Fact was given during DiCSS: The largest Class Action Settlement in the USA was the Tobacco Settlement for $206 billion. The third biggest was the Volkswagen emissions scandal for $14.7 Billion. Volkswagen also had a class action settlement in Germany – worth only $830 Million… so: you cannot sue F3, the school / location, me and you should not sue each other.
Warmup
Schnitzel-classic or better: Waxhaw-classic! warm-up mosey then the next Fun-Fact (FF): When JFK visited Berlin, he infamously said “Ick bin ein Berliner”, which also translates to “I am a jelly donut”… so let’s get rid of the donuts we ate over the last days and weeks! 15x in cadence: Side Straddle Hops, Maroccon Night Clubs, Imperial Walker, Mountain Climbers – then calf and runners stretch.
The Thang
We moseyed a few yards on the parking lot and started a star-fish: 15 merkins, 10 big boys, 10 Mike Tysons, 20 Freddie Mercury’s and 3 burpees in the middle. Repeat to have 2 rounds. We learnt that One Star is more of a “Drive-way” than a “Big-Gig in the Taphouse” singer. But hey – I would not even come close to a Mic! Next FF: If you think this workout section was bad – think again! Chancellor Angela Merkel has a Barbie doll made after her! Urgh…
During the mosey to the main entrance I was planning to say “partner up”… but… with 3 in total, this is a difficult exercise… So Deep Dish was running first the small loop on the parking lot in front of the entrance as a timer, while One Star and I started with the exercises… sit against the wall – jabs, then donkey kicks, then sit against the wall – air presses, then bobby hurleys. We repeated until I said stop (I think it was almost two rounds). One Star and I had to leave Deep Dish out of our conversation, since he was always running away, but One Star and I talked about Michael Jordan and Tiger Woods and how crazy success-driven they are. In other words: if you really want to achieve something, you can do it (with a little bit of talent)! Next FF: If you think that this was a rather long section of the workout – think again! “Donaudampfschifffahrtselektrizitätenhauptbetriebswerkbauunterbeamtengesellschaft” is the longest published word. It is 79 letters long! And no, I will not translate it for you, because this would eat up another 10 paragraphs… 🙂 And something short / narrow: in my home town in Reutlingen is the world’s narrowest Street. It is called “Spreuhofstrasse” and is 31cm (one foot) wide at its narrowest point!
Mosey down to the parking lot again, finding 4 corners: 20 dips, 20 speed skaters (one is one), 5 Burpees, 20 LBC’s. Total of three rounds. With a little time to kill we lunge-walked “fuenf Baueme” (5 trees) up the street. Next FF: 65% of the highways in Germany (Autobahn) have no speed limit. And: In Germany, there is no punishment for a prisoner who tries to escape from jail, because it is a basic instinct to be free! Now – if you count 1 and 1 together… you got it! Jailbreak to COT!
With two minutes to go we did Floaters and big boys in cadence, and finished strong with a 10sec “have a nice day”.
Moleskin
Having only 3 Pax in a workout makes it naturally a bit more intimate, calm and serene since there is no BS in-between… But we all did a great job in pushing ourselves again and enjoyed a beautiful morning. My assumption was, that I am closing the April Q-Challenge, but learnt later that the Noon-Workout still took place… deng it!
Announcements
I closed it with some more FF for the weekend: there are over 1,500 (or 5,000 – depending on the source) different beers in Germany, pured under the German purity law (only barley, hops and water). There are over 300 different kinds of bread in Germany. There are over 1,000 kinds of sausages in Germany. Beer is officially considered a food in Bavaria and – last but not least – The “Weihenstephaner Brewery just north of Munich has been operations since 1040, making it the world’s oldest brewery (sorry, Yuengling!). So, try and stay healthy during the weekend!
Well, again, this question has not been answered during the workout, but One Star has not been seen. It could be that it was already dawn (which is unusual for me – but that’s the perk of going to Last Call!) and therefore we could not see him anymore taking off…(pun intended). Meaning, his recruiting skills – or better: voluntelling skills – to Q’ing are outstanding. Or, maybe he was just scared of what is coming, after I Q’d Wednesday already. Because of that, I informed everybody that they can expect a slightly modified “repeat”. After Waterboy told us that the donkey kicks on Wednesday gave some nightmares where he would fall on his face while doing donkey kicks, I immediately thought: “how can I include more of them?” In total we were 11 PAX – some I did not see before! – and enjoyed the little bit warmer weather.
Warmup
We started right on time with a short Mosey up the parking lot circled up and did the absolute Waxhaw classics: Side-straddle hops (counting in German, on request of missing One Star), Moroccan night clubs, imperial walkers, Mountain Climbers – each 15 times. This time I added 10 merkins and the order might not have been the same. Then some calf and runners stretching, upward dog and downward dog… nothing out of the ordinary!
The Thang
From the warmup circle moseying to the main entrance of the high school, asked the PAX to team up… One should run around the island (middle lane) while the other is doing exercises. First low slow squats, then derkins, lunges and J Lo’s. Repeat! I told them to repeat until I say recover. I’m not repeating the same sentence from my lase backblast… Basically: don’t use your brain and waste energy counting! Some thought “great, my brain can have a break!” others thou… couldn’t thin… well, we are not going into details here…
Indian Run to the picnic area – just to include 20 donkey kicks for more nightmares! The Indian Run was not well known, so there was some confusion on what to do, how fast to go, who has to overtake,… Next time I will make sure to explain this better as well… Then along the path to the next parking lot (end of path). Repeat the same thing from Wednesday: Partner up with 3 – which is difficult if you are 11 PAX total… Now, an in-depth explanation followed, as I learned my lesson from Wednesday and wanted to avoid confusion. 1 Team member stays where we are and makes an exercise, 2 are running to the entrance of the school, one stays there and makes an exercise, the other goes back to the first location and tags the first team member,… not too difficult, if it is well explained… Exercises were: Dips and Heels to Heaven at the School entrance, bobby hurleys and big boys at the beginning of the path. Repeat! Some PAX used the mosey to relax, slow down, chat and laugh… My initial thought was: they are going to pay for this with burpees! But on a beautiful Friday morning, I showed mercy… And I want to win the Rooster tomorrow… selfish me…
Because it was so nice, we tried the Indian Run again to the back entrance of the High School – and to my astonishment as I was expecting, the PAX are clever, fast learning people and it was a success! Team up again! One partner is doing exercises, one is bear-crawling across half the parking lot, running to the end and running backwards back to the partner. Exercises were: Dips, speed skaters, merkins, Freddie Mercuries. Repeat!
Mosey back in direction of COT, stop at one of the side entrances for 30 shoulder presses and some more nightmare donkey kicks (20)… sleep well! Hahaha… Mosey to the hill at the parking lot, wait for the 6 with American Hammers and finish strong with a jailbreak to COT.
Moleskin
Although it was late on a Friday morning, there was not much to talk about. Maybe everyone was confused with me counting in German, or they had to figure out how this da** Indian Run works, or they were just happily looking forward to a beautiful Friday and the upcoming weekend! Who knows… maybe they were just focused on looking for that One Star which might be still visible up in the sky taking off…
My takeaway is definitely: Q’ing is not terrible, especially when you can do 2 similar workouts within 3 days… and if you have great and supporting PAX like we have at F3! Thank you!
Announcements
Thank you, Flanders, for the closing prayer!
18 (counted at Number-ama) or 19 (counted at Name-O-Rama) PAX started the Turkey week with the best intention to burn these additional calories before they even had them! An unknown number did the MASH-workout and likewise, an unknown number braved my VQ workout! It was all about getting prepared for my daughter’s birthday – more to come…
Warmup
Being German, I started the workout a few seconds before 5:15am and moseyed along the street, past the CVS and circled up at the small parking lot which feels more like a dark, dirty backyard. Sugar Daddy took a shortcut from the starting point, as he still needs to learn how to set an alarm, but made it just in time to participate in the warm-up circle. 18 of each: side-straddle hops, imperial walkers, Moroccan night clubs, plank jacks and then a little bit of stretching. After that, we made an Indian Run past Target to the top of the small hill into the neighborhood. Chastain was already trying to Q-jack and suggested to build in some burpees… If he would have known, what was up my sleeve… On the way, we picked-up Posse, who should talk to Sugar Daddy about learning on how to set the Alarm (Actually, maybe they should talk to somebody else to get some good input).
The Thang
As it is my daughter’s ninth birthday, we did a “9” instead of a “7”. Starting on top of the hill, we did these things where nobody knows the name for (stationary lunge-jumps – suggestions are welcome!) and did speed skaters at the bottom of the hill. Of course, always 2-for-1, as it would be boring otherwise.
Taking a left we kept the group together with another Indian Run to the cul-de-sac, which was the starting point for our next set of pain. There are 9 lamp posts on the way to the other cul-de-sac and we alternated 3 different exercises (and of course: 9 reps of each): dry dogs, big boys and burpees (here you go, Chastain).
And again an Indian Run back to the starting point, for another visit of 9 lamp posts with 9 reps. This time: bobby hurlies, LBC´s and monkey hoppers.
As everybody did a great job with picking up the 6, we stayed together with another Indian Run to the Pet-supply shop where we started a 4-corner-each-corner-9-reps-deconstructed-burpee: in´s-and-out´s, merkins, jump squats and the full burpees.
As we still had a few seconds to spare, we finished off with 18 donkey kicks against the pet-supply-shop (haha) and went back to COT.
Moleskin
Apart from learning to set the alarms to the right time there was not much to report. There was little or no b******* and moaning throughout the workout – either the burpees killed everyone or everybody was mentally eating a turkey already or it is just the great support everybody shows for a VQ!
Thank you everyone – I had a great time being a VQ!
Announcements
Thank you Shop Dawg for taking us out today!