DICCS given.
The plan is to run 3 miles while executing 1000 exercise reps. I stole borrowed this from Fuse Box from Blackhawk in April sometime. As this was my first Saturday (60 minute) Q, I wanted to ensure its validity. I learned the hard way when asking a fellow Q-Site coordinator to Q my site, it comes with a, “sure, if you Q mine.”
The Warm Up and The Thang all run together. Warm up, stretching, exercises, stretching…
Having only posted Homecoming once, I wanted to ensure I knew the layout so I drove to the school at lunch Wednesday. I drove around the school multiple times to fully map our my plan. Did you know there is an officer in car securing the school during school days? I guess he didn’t like the older model all white car canvasing the school and escorted me off the campus. It was funny.
Technically the Warm Up – Mosey for a bit – 26 SSH, 24 Emp Walk, Calf Stretch. 26 Plank Jacks, 24 Dolly Parton’s, Jimmy Dugans. (100)
Get After It:
Shout out to Das Boot for keeping me honest with the time and the mileage.
Shout out to Damascus for showing up and getting after it even though he did not plan on coming out at all.
Then there’s Posse. Thanks for talking the whole time and especially for wearing those Richard Simmons borrowed tights. Gave the rest of us something to talk about…and really appreciate the leadership today.
Too many planned Q’s on the IR. The other Site Q is out of town for work, back to back Q’s for me for CD.
Last week called for rain so the focus was under cover and very little rain. To be honest, the workout could have been tougher. I made up for that today.
DICCS given. Then as usual, C3PO and his crew come rolling in – makes Zin look like an amateur.
Mosey around the front of the school and back to COT. 15 in cadence SSH, MN, EW. Calf Stretch, Jimmy Dugans, Yoga stuff…
The THANG:
Mosey down sidewalk towards shed. Stop at each light – 5 Big Boys, then 5 Squats alternating at each light stopping just short of the shed at the soccer field. Both the boys and girls track team were training, so they ran by us many times probably laughing and feeling sorry for the one 2.0 we had, Guiness. And also avoiding all the parents dropping off softball players…
On the field – get a partner. Combined team 100 merkins, 100 V-Ups. Other partner runs to end of field and back, switch…
On to the rocks – get a medium one. Rifle carry back to soccer field. Get a different partner. This time 100 curls, 100 full circles with rock, 100 Am Hams with rock (2 is 1) Other partner rifle carries rock 1/3 of field and back, switch… Then forearm planks and partner runs same length and back – 2 times each.
10 min left.
On to the high school – get yet another partner. Only time for 2 events – bear crawl and partner does LBC’s, then on to mnt climbers. Mountain Climbers and then straight to the bear crawl – BAD ideal. Even Blue Screen called that out.
5 min left.
Mosey back, and again by the track team. Half way up – stopped for 5 quick SSH, then back to COT, JUST IN TIME!!!
Announcements – blood drive (rudy’s buying beer and pizza), Christ Closet on Monday’s and Thursdays…
Reflection:
Good to meet Yella, sort of. He was my partner with the rock. He focused on curls and then Am hams, leaving me for the circles??? I had to suggest doing some of each for each round.
Time went fast. I was much happier that everyone got a fulfilling workout.
Looking forward to High Hat next week and what he drums up for us. Badum, Ba.
Wrigley Out
A mix up on the schedule and the planned Q could not. Finding this out around 2:00 I needed to come up with something. Oh yeah, it rained all day and called for rain in the evening. What to do.
Aaron’s baseball scrimmage was cancelled, so he was free and “convinced” him to come. His first official post.
Well, stay dry was the first thing which came to mind. Luckily the school offers coverage. What to do…
Tabata! And with music. This is where I spent most of the time, picking the appropriate music. Here was the play list:
DICCS Given
WARMUP:
Rain actually stopped (or was just a little misting), so I audibled and added extra mosey in the warmup.
Mosey around both parking lots, stopping for SSH, MNC, mosey, IW, mosey to coverage. Jimmy Dugans, Calf Stretch, and that thing where from a plank you bring a leg by your hand, then raise that hand up high…both sides.
THE THANG:
Tabata – Exercise for 35 seconds, 25 seconds off. After each set, an extra 35 seconds rest.
Set1:
Audibled and decided to mosey around the parking lot.
Set2:
Mosey
Set3:
I realized I did not plan for the extra moseys so no more of that.
Repeated Set 1.
Repeated Set 2.
Supposed to repeat set 3 again, but low on time as I wanted to ensure an end stretch – did a bunch of that.
Started Am Hammers, got through maybe 4 and the alarm sounded.
Focused on Announcements – IPC team Friday, IPC individual Saturday – both at Cuth Middle. Blood Drive.
Named the FNG – he initially was Buzzer Beater, but that was a virtual name provided during the COVID shut down time and my normal mid-day workouts. He wanted to experience of being given a name in the inner circle. Double Dribble. (We could have done better)
Was proud of him and how he was able to hang with us… Took us out in prayer.
AND THEN SPACED THE FAMILY PHOTO. As we are driving back, Aaron said, “Hey, we forgot the picture.” $#&*^#% I was not happy.
Oh well. It’s in the books. I guess he’ll have to post again to get in the family photo…:)
Covered DCCS and 5:30 we begin open mosey.
Warmup:
Mosey around front of middle school parking lot and back to COT. SSH, MNC, IM Walkers, Calf Stretch, and other yoga type stretches.
Thang:
A four-course meal was served. Being it was the last Thursday of the month, it was also 2 for 1.
4 cones set up in a square– each cone had 2 exercises to complete and instructions how to get to the next course.
Mosey down the light polls stopping to do (12 each):
And then mosey back to COT for another round 4 course round – cut in half.
Mosey around parking lot in front of middle school and back.
Circled up for an 8 count of each pax calls the exercise.
Finished up right at 6:14:50.
Moleskin:
Coming off an injury, only Mashed the past couple of weeks, so the first real workout was as Q during a hot, humid evening. What could go wrong (breathing…)
All good planning, poor execution. Music – speaker left at home. The 4 cones – placed out of order. At some point it will all come together.
The 13 Pax who showed up, including three 2.0’s, were a very generous group of clients. DriveBy provided music during the 4 courses. Rockwell ensured Mary was up and running until the six was in.
Special shout out to Wrangler who is at the mercy of his dad and, without showing shame, proudly displayed his Packers shirt.
Announcements:
Blood Drive, Labor Day, Christ Closet this weekend.
All started out good, and even brought an FNG (Redskin).
Warmup:
Mosey around Mt Chiseled. NC, SSH, Up/Down Dog, Calf Stretch, Twisting Lunge
Mosey to get coupons from pile.
The THANG:
Tibata Type Workout. 4 cycles. 4 exercises per cycle. Complete each cycle 3 times. 30 sec on, 12 sec off for each exercise, 35 sec rest between cycles.
Cycle1: Chest Press w/C, Am Ham w/C, Plank Switch – hands to forearms, LBC
Cycle2: Merkins – one hand on coupon and switch hands for each merkin, Side LBC, Shoulder Press w/C, V-Ups w/C
Cycle 3: Curl w/C, Flutter, Overhead Tricep Ext w/C, Side Plank with leg lift
Cycle 4: Downward Curl w/C, Squat w/C, Dip on C, One-legged plank
Moleskin:
Wrote everything down, set up the Tabata app, music playlist selected…all good to go.
Started the workout – no music. Annoying. Heard every grunt (mostly mine). The lack of music did start a discussion. I started singing The Outfield…Maddog quickly ran to his Jeep and turned on the radio.
After cycle 2 I called an audible with a slow mosey to end of parking lot and back.
A lot of moaning when explaining the Am Hams and V-Ups with Coupon, but everyone got into the groove quickly.
Assistance with counting the Flutters by a few – appreciated. (Again lack of music)
Announcements:
100 Pax, Q-Site School, Q-School, Blood Drive
Named the FNG:
Dennis Card, neighbor of mine, originally from Syracuse, lived in DC for a bit, is half American Indian …I voted for Orangemen (Syr university and our president…) Everyone else liked Redskin – we voted on this to help keep that name living on for a bit longer…
Warm-Up
DiCCS given.
Mosey around Middle School parking lot. Return for some stretching (SSH, Imperial Walkers, MNC, Mtn Climbers, Calf Stretch).
The Thang
Mosey to high school back parking lot. Learned from my VQ and decided to simplify things a bit with some fun. Ran the 4 corners of H2H, Sp Skaters, Hurleys, Big Boys – 25 each spot then return to middle for 2 burpees. Each corner was named Beuhrle, Contreras, Garcia, and Garland. Any who could state the significance of these names won 5 burpees to give to any Pax. Completed the round, then rinsed and repeated for 20 each.
We then formed two lines and executed the Merkin-Mosey in the same fashion as an Indian Run. Was a pretty long way back I have to admit. Still 10 minutes left and back at the COT. Repeated the 4 corners but only 15 each. No one guessed the trivia, so I had to spoon feed many hints – very disappointed. Still 4 minutes left. Jogged and sprinted the parking lot and returned with 10 seconds to spare.
Moleskin
It was good to see three 2.0’s out. It was also Zin’s first opportunity to meet the second half of the Wet Bandits as Drumstick made his Clyent Dinner debut. Thanks for kind words afterwards by everyone.
Announcements
F3 Spartan Race June 27, Fourth of July 4 miler race Uptown, 100 PAX Challenge, and something new to look forward to…???