I was pretty excited to Q this site this morning. This is a big campus and there are many areas to do different things. Chicken Little made sure my beer consumption at the pool Sunday was limited to only 3 so that I would give the guys a good beatdown. It was a muggy morning but the pax all pushed through and got a great workout in to start the week out right.
WARMUP
We moseyed to the front of the middle school
-15 side straddle hops, 15 Imperial walkers, Jimmy Dougans, calf stretch (for Damascus), Runners stretch, merkins’.
THE THANG
From the entrance of the middle school parking lot heading towards the high school we did 11’s of Big Boys and Merkins’ stopping at each light (10 big boys & 1 Merkin’ Next light 9 Big boys 2 merkins and so on)
From there we moseyed over to the the wooden benches behind the high school. There we did 20 dips, then took a lap around the big Geeb Jungle (that’s what it is called on google maps) then we did 20 step ups did another lap and then incline merkins’ then did a final lap. The complaining started here.
We then moseyed over to the steps behind the high school. There we did 10 Mike Tysons, ran down the path Lunge walked to the steps, then ran up the steps and repeated 3 times. The distance of the lunge walks was a little further than I thought. We got a good leg burn from it. We then went to the picnic tables behind the middle school there we did dirkins and step-ups then ran to the nearest out cove come back and repeat. we did 2 sets of those then headed back to COT. on the back path we stopped at each light and did 10 squats. We got to COT did some heels to heaven until the 6 got in then 30 seconds of have a nice day.
THE MOLESKIN
A good amount of guys came out today and I was proud to lead them. Thank you Chicken and Rockwell for asking me to do so. Overall we ran about 2.6 miles. I feel we got a good workout. It was great having a visitor Dilly Dilly from Illinois.
Announcements – None other than Gerber will let us know by tonight what if anything is going on for 4th of July.
Prayers, family photo
Asylum- 6/28/21
DICS-
Swimmers-Loafer-Flanders-Smokey-FuseBox-TB-
Ran to rock pile .. Chose you favorite rock !
Headed back to COT to promo Chiseled site on Wednesday at 530am!!
CHISELED – PROMO Workout !
C- Curls -20x -w rock
run
H- Hand release merkins 20x
run
I- Ice skaters 2 is 1 20x
run
S-Squats 20x w rock
run
E- Extreme Rifle Carry – End of parking lot
run
L- LBCs – 20x
run
E- Explosive Burpees 20 w rock
run
D- Derkins – 20x
Ran the rocks back to the rock pile ..
Lots of chatter this morning . Great to see everyone on this fine MONDAY.
Realized I had not written BB on my Q at watchtower.
DICCS given and we are off.
Run to Deal road and back to COT. Do some streches.
The Thang:
Run to the right side of the school and use the light posts to do some Paula Abdul workout. Merkins and Jump squats in the mix. Run to elementary school drop-off zone. There are numbers on the wall 1 to 8. Do as many as burpees and run around the drop off loop. Run to Middle school drop off loop. Partner up. Partner does Big bois and donkey kicks (I think). Finish with a run to Deal road and back to COT. Awesome morning and Chicken stole the show with his bath suit. Thanks chicken, I think I was let off the hook for BB because of your show.
Moleskin:
It’s always a privilege to lead and the support is always overwhelming.
Announcements:
It’s not cold anymore and it’s time to get all back to the workouts.
F3-Dads every Saturday 9:00 am at dogwood park.
First time I’ve substi’Q’ed in a while and the first time I’ve Q’d Cowbell so I was able to finish my weinke as I pulled into Petsmart devote a great deal of time to fabricate the perfect recipe for our only “gear & sprint” AO. I’m a big fan of the AMRAP and KB work in general so it just made sense to cut the parking lot up into exercise stations and label accordingly with Gerber’s help and supply of sidewalk chalk. He must have been super excited because he arrived early and had it all drawn out perfectly per my blueprint from Google maps I sent the evening before. That guy is one selfless dude and I’m grateful to know him and his family. 5:29, DICCS, let’s mosey.
WARM UP
Mosey around the PS lot and line up at the AMRAP start line
Merkins, next line, squats, next line, calve stretch, next line, something else, then back to the start for instruction
THE THANG
30min AMRAP – 30reps ea exercise
Swings
Squats
Pull Throughs
Curls
Leave KB sprint to other end of lot and 5 burpees then back to KB to come back to start
Swings
Squats
Pull Throughs
Clean & Press
Leave KB and one lap around PS lot
Rinse and repeat until time (Total completed rounds + reps on last round when time expires is personal score)
MOLESKIN
So this was HARD… I think I cleared 2.5 rounds and the rest of the gang had at least 3 or better. Modifications were used accordingly and wisely. I’ll be doing this one again as a bench mark to check progress. Cowbell has been one of those AO’s that reminds me that I don’t lift heavy things as much anymore and I need to, to keep things balanced. Shoutout to TB for coming out for the first time to see what all the fuss is about and crushed it! Our group of 5 PAX did the work of 50 strong. Great job fellas!
full disclosure; every time I type up a BB I always copy and paste one of the last ones to keep the formatting and this one was from one of my Ignition Q’s last year. I read through it again and the words below couldn’t be more true today than when I originally wrote them last summer. It was a great reminder for me so I’m leaving it here again and hope that it’s also a great reminder for you. If you are struggling with anything right now find someone to lean on and / or an ear you trust to just share and get it out. I’m happy to be either one for you.
Originally written August 2020: “It has been an incredibly mixed ride of ups and downs, emotions, confusion and stress. But with all of that there has also been so many incredible and amazing other things that have been revealed on this journey of mine. One of the biggest and most important is I’ve been able to invest in the other two F’s of F3; the Fellowship and Faith components. I don’t think I can put into words the impact that tying all three together has made in my life in such a very short period of time. The bond and community that I have with many PAX today rivals those of immediate family and close friends I’ve had for 20 years… They’ve got my back. They pray for me – like for real pray, not just send the 🙏 emoji or post it in GM. They have offered me a room to stay if I need it. Coffee and an ear to listen. Encouragement. Accountability. And honestly just offering their time in a world where there never seems like there is enough to even get the most basic tasks accomplished that come with the defaults of life. I’m more engaged and connected with God than I have been in years. When you’re put into an environment where you know you just can’t do it alone you start to look for support ( hello 2nd and 3rd F’s ) and support is what I have found. I am more clear headed and in tune with the environment and world around me than maybe I have ever been before. And guess what, when that happens you start seeing even more amazing and beautiful things around you. Some, that have been there the whole time. I could go on but I’ll save some for my next BB. Here’s the bottom line; we have a FREE opportunity to take advantage of right now to help us grow in any area of our life. You just have to get uncomfortable enough to take the next step and act on the thought or emotion that you’ve been carrying around for however long. It’s there for a reason and so is F3. Grateful for each and every one of you. ✌”
ANNOUNCEMENTS
There’s always something going on so check a BB that was actually published on time…
DICCS– Nope
Warm Up– Nope
The Thang
Walk and Talk with my brothers and two furry friends in Cortona
Moleskin
I always enjoy Neighborhood Watch and would love to see this group continue to grow as it is a great 2nd F opportunity. I know we all think we know each other fairly well since we see each other and chat at 5:15am ,5:30 am, 6:30, 5:30pm or in the case of Last Call some random ass time like 5:32 am or 5:33am while working out. But slowing the pace down and just walking and talking at NHW is a great way to be more continued with your brothers.. Few key learnings today
Elmer’s and Chicken Little are still pissed about NCSU getting the shaft by the NCAA at the college world series. I do highly suggest this subject not being brought up anywhere near Fuse Box he might blow a gasket.
Posse– Just came off trip of a lifetime and it sounds awesome- RV-ing the west cost Hwy 1 while hitting multiple states and destinations– very jealous but glad you and the family had a blast.
Turn Buckle– is going for 10 workouts this week and also has some Disney connections that brought Posse’s trip to life and made everything fall into place– Nice work TB.
Chancho and Lucy will most likely be napping most of the day the doggies walked and sniffed around 3.5 mile or so. Lucy and Chancho also encountered a very angry little 2 pound dog that tried to attack them while he barked is face off while they were passing him on the opposite side of the road– yikes!!.. He was a Angry Litter Elf.
Warm Up – Mosey through lower parking lot, around the perimeter of both schools, stopping 3 times for stretching exercises – Imperial Walkers, Jimmy Dugans, Calf Stretch, Runners Stretch, Moroccan Nightclubs, about a mile.
The Thang – North end of lower parking Lot, there are 3 series of stairs leading to Entrance of High School. We would spend the next 35 minutes running up the 3 series of stairs, up to high school entrance (touch doors), back down 3 flight of stairs to where we started. Mixed exercises in between.
Round 1: 10 merkins – run up stairs to school, back down. Repeat 5X’s
50 LBC’s on your own
Round 2: 15 reps, 20 reps, 25 reps, 20 reps, 15 reps between each round of running stairs. Exercise – Jump Squats
25 American Hammers in cadence
Round 3: Run up each flight of stairs, bear crawl in between each set of stairs, at the top of the last flight, run to school and back down. Only got 1 set due to time.
Mosey to COT.
Ye Ole’ Moleskin: Lots of stairs and YHC expelled more air than a bag pipe. Prayers, Christ Closet on Saturday needs volunteers to move furniture.
DICCS Given
Warm up
Mosey up hill and down to parking lot in front of school- circle up
15- Imperial Walkers
15- Hill Billies
Jimmy Dugan- into a plank
right arm and right leg high 10 seconds- flap jack into a calf stretch ( your welcome Damascus)
The Thang
Mosey 1/2 way uphill to cross walk and get ready for some 7’s
1 burpee in cross walk and run up to stop sign for 6 bomb jacks- back down to cross walk for 2 burpees and back up for 5 bomb jacks ect…..
Mosey down hill to lot in front of school
partner up
one partner runs around island one way while other partner runs another way and when you met do the following
1st time 10- hand slap merkins /1 burpees
2nd time 10- Bonnie Blairs /2 burpees
rinse repeat but add a burpee each round.
Elmer’s took a detour to the porta potty — LETS Follow him- No man left behind
while Elmers is taking care of business we did 1/2 of a Webb
1 Mike Tyson/ 4 AB exercise- either big boy, LBC or pistol LBC depending on what the chicken calls out
Elmers is back lets mosey to rock pile around school
30 curls – rifle carry up four parking spaces and sprint back to start and back to your rock
10 squat thrusters- rifle carry four parking spaces and sprint back to start and back to your rock
Continue this across lot- Turn around and do the same but change to
20 bent over rows
10 triceps extensions
Mosey to stop sign to complete the other half of the Webb starting at 6 Mike Tysons and 24 Ab exercise.
Mosey back to start..
Moleskin
Great group today for a Saturday and all Pax members gave it their all. I must admit even though the temperature was a cool 72 degrees this morning the humidity was a little tough this morning.
Announcements
Christ Closet needs help today and pretty much always
Crane relay- August 13th- ugh ugh ugh sounds like WTF event ( NOT NO BUT HELL NO) just kidding it sounds like a great event… NOT!!!
Blood supply is low especially O positive so give when you can and as often as you can
I wanted to change up my Q for commitment and come out of my comfort zone, which meant a good deal of mileage for the PAX.
Everyone did great and very little complaints, if that makes everyone feel better :).
Warm-up
The Thang
The Moleskin
Great job today gentlemen. TB good job keeping up with the mileage, you are doing well. Please be on the look out Monday through Wednesday for Dilly Dilly before he heads back to Illinois. The PAX was very friendly and engaging with him, he also wanted to make sure to take back the picture from COT.
Have a great day
Announcements
Prayers for my neighbors daughter Meghan, she was 18, had spinal cancer that went to her brain and past away this week.
Prayers for my former colleague (Phil) who was in need of a kidney for years, then a liver. He went into hospice this week and past away.
Prayers for TB’s cousin Michael that he finds his way out of his difficulties and looks for a better life.
The Warm up
The Thang
The Moleskine
Thanks TB and Chastain for inviting me to Q today. I wanted to make this as hard as I could so poached a few ideas from a Popeye beatdown. Good crowd and chatter today. I am not sure how TB would rank this workout in terms of difficulty.
Announcements
YHC pulled in to the launch lot after circumventing the massive faux-fireworks tent. 12 other pax, including 1 FNG – “Bixby”, awaited the morning’s downpainment. The shovel flag was planted by Snowflake with care. A disclaimer was given, a bit more thorough than normal with an FNG among us.
Puddin’ Pop was there, eschewing the Friday morning frisbee match now that it’s at 0515 and lasts an hour. T-claps.
Mildew, Area51’s favorite Ecuadorian, also posted and was getting after it. Good to have you back in the gloom, brother. Of course I say that, but he’s probably posted to Centurion much more often than I in recent months.
So below is some Thang and Moleskinny all stirred together:
Frogger over 51 to the Wells Fargo branch for COP.
Called out Ickey for not getting into the starting position for flutters…Dredd paused 3 times a few weeks ago when YHC refusenik’d the SSH’s. I finally caved to his unique brand of encouragement.
Anyway, we did some normal stuff in COP excluding SSH’s, of course.
Then the pax jogged down to the double rock quarry for some strength work consisting mostly of Thrusters and one set of bicep curls since Grave Dancer is heading to the beach today. Also, Snuka heading to Florida today. Incidentally, Snuka who shares a birthday with Hopper (who knew they were twins?) corrected his twin on Civil War History during Name-o-rama. And who says Yankees don’t know their Civil War History?! #rememberthehunley
Jog over to the natatorium for some hill stuff including bear crawls, fore/backwards lunge walks, burpee broad jumps, etc, etc. du Hoc informed me of the derivation of his nickname on the way over. If you’ve met YHC at a workout for the first time, I’m sure to have asked your nickname derivation at some point. Ever heard of Pointe du Hoc? If not, READ THIS: https://armyhistory.org/rudders-rangers-and-the-boys-of-pointe-du-hoc-the-u-s-army-rangers-mission-in-the-early-morning-hours-of-6-june-1944/
du Hoc served our country as an Army Ranger. Stop and give him T-claps right now. On the heels of Memorial Day, Flag Day and with 4th of July coming up – brush up/read for the first time some of our country’s military history. Also – with many veterans among the pax – should we not have a shovel flag at every AO!!!! Centurion, Hawks Nest and Kevlar plant the flag. What about your AO? Bet the frisbee throwers don’t have a shovel flag…
During the natatorium segment, Ralph (his name’s derivation is exactly what you think it is – and Mighty Mite named him) gave YHC some pro tips on watering holes to visit in Jackson, Wyoming. Much obliged, brother. I’ll bring you back a cardboard coaster.
Now over to the small, inadequate rock quarry adjacent to one of the three Hospice & Palliative Care facilities around Centurion…kind of weird. Anyway, some more rock work including some flutter presses and Louganises.
Then over to Tartarus (that’s the parking deck for the uninitiated) for some wall work, not the least of which was introducing the Australian Mountain Climber to the Area51 pax. You’re welcome & many happy returns.
Mr. Magoo just quietly gets after every workout #silentassassin He is not Australian, however.
Couldn’t help but give a quick Q-school lesson on the Carolina Dry Dock. Underused, underappreciated and poorly executed. We all got better….I think.
Back over to the launch lot for some CCV’s (Cumberland County Viaducts). Puddin’ modified to the lesser known RCP’s (Robeson County Pikes).
5 burpees to finish. Ickey never even moved.
That’s it.
As for Bixby’s nickname – can’t remember how Hopper got the idea…something about Mark’s hometown rhymed with something or other. But Bixby, Ferrigno….if you don’t know those two names – look them up.
Prayers for continued healing for Jennings Palmer who is home now – praise God for that!
Also prayers for the Thompson family who lost their dad to a heart attack at age 51 on Fathers Day weekend.
“Do not let your hearts be troubled. You believe in God; believe also in me. My Father’s house has many rooms; if that were not so, would I have told you that I am going there to prepare a place for you? And if I go and prepare a place for you, I will come back and take you to be with me that you also may be where I am. You know the way to the place where I am going.” – Jesus of Nazareth talking to his closest followers/dearest friends
Do you know the way?
Thanks to Flake & Preschool for tapping YHC to Q. Even all these years later, I still count it a privilege and great fun to lead you men in a workout. Grace, much grace to you fellas. Thankful for you.
Sign Up to Q at Centurion – one of Area51’s finest AO’s: SignUp