YHC pulled into the lot with a minute to spare, Floorslapper was not far behind and O’ Tannenbaum was not far behind Slapper….and Udder was even further behind OT, thus, 11 of Area 51’s finest launched into the the unseasonably warm gloom of the darkest AO in the region.
So here’s some Thang and some Moleskinnage:
Moseyed down to the track for a warmup lap and COT behind the end zone. Standard COP including the obligatory flatulence during the flutter kicks. Plan was to do some work on the football field but YHC heeded the “Stay Off the Field” signage, so we instead availed ourselves of one of the baseball fields. Baseball’s more to my liking anyway.
Triple Nickel on the field with dry docks & jump squats on either end.
Bear crawl to stairwell, grab a lifting rock not a running rock.
At this point, Sardine claims I had pax running with rocks one time at Hawks Nest. #fakenews. Running with rocks or rucks is just plain stupid.
Rock work including thrusters, triceps, old school sit-up’s, Lougainis, etc, etc.
Back to the diamond for another triple nickel – burpees & Freddy Mercury’s
People’s Chair
6 Minutes O’ Mary
Finito
Other observations:
By the way, the “Maximum Overdrive” title is because a huge tractor-trailer was parked near the launch lot and was running the enter time. Ask Geraldo or Puddin’ for a synopsis of that Stephen King flick.
Not a ton of mumble chatter. Solid crew. Thanks to Magoo & Thunder for tapping me to Q.
Have a great week sports fans.
The Warmup
Starting the morning thinking how stupid can I be to Q Ignition after WTF! What is worse I agreed to this after WTF was completed! Anyway we were off with a mosey to driver education parking lot for some dynamic stretching.
The Thang
PAX ran to the the entrance of Champion Forrest to complete some Paul Abdul. I asked the PAX, heads or tails and Baio said heads.
Paula Abdul consisted of 10 dry docks at second street and back one light for 10 more. This continued until we reached the stop sign.
We turned around heading back to the school to complete another round of Paula Abdul except this time was tails, big boy situps.
PAX arrived back to Cuthbertson and ran to the center island to complete 5 sprints. Run to first sign on the football field fence and wait for the 6. Repeated four more times and then proceeded to the roundabout. PAX broke into teams to complete more sprints. P1 person ran around the parking while P2 completed heel to heaven until P1 returned, then switch. Each team completed 2 rounds.
Mosey to Rudy’s shed to finish off with more Paula Adbul expect this time 10 dry docks at second light and 10 big boy on the return trip. Audible was called to reduce reps to 3 and with 1 minute left, ran to COT.
Confirmed, I was stupid and thanks everyone for waiting on me since I was the 6 the entire time…lol
Announcements
The Murph memorial day
6th man – Judge Smails
6 men started the week on purpose and came to check out what some guy that supposedly went to F3 in Harrisburg had in store this morning. Promises of going off campus were kept and no pax were lost in the process. It went like this.
#Disclaimer
Wall Routine
Balls to the wall with hip slaps x 10
People’s Chair with Air presses x 15
3 rounds
Stairs
Reverse Bear Crawl up one flight, Crawl bear backwards on the level, reverse bear crawl up 2nd flight
Mosey to Bleachers
20 Dips, 15 decline merkins
Mosey Off Campus to Poplar Grove Circle
Partner Up Catch me if you can
One partner does 10 merkins while other partner quadraphelia (runs backwards up the hill)
After 10 merkins sprint to catch your partner and switch
Repeato until we reach the top of the hill
Round 2
Partner 1 does 2 burpees while partner 2 runs forward slowly
Repeato until we get back to the bottom of the hill
Halleluiah Indian run (pax in the slow line have arms raised while running) back to the sidewalk exit
Mosey to bleachers for one more round of 20 dips, 15 decline merkins
Mosey to parking lot
Bear Crawl Suicides
Bear crawl to line, 10 merkins, run back – 3 sections worth
4, actually 3, corners
5 merkins, 20 LBC, and 20 Reverse Crunch
Mary
LBCs x 20, Low Flutter x 20, Crunch Frog x 15, 1:30 elbow plank
4 PAX made their way to Cuthberson on a Monday morning and found themselves on the opposite side of the parking lot. We joined the boot campers to start and then we were on our own for:
WARM UP:
Dynamic stretching: butt kickers, walking imperial walkers, toy soldiers, open the gate and LSS.
THE THANG:
Medley of Merkins, perform the called merkin followed by an ab exercise:
Regular Merkin x 10, LBC x 15
Diamond Merkin x 10, Heels to Heaven x 15
Wide-Arm Merkin x 10, toe-tap crunch x 15
Then it was time to concentrate on the arms: one round of 21s with dumbbells or bricks, then tricep extension x 15 in cadence count
Use the sitting portion of the bench for incline merkin and dips. Do a merkin, then a dip, move down a bit, do another until you are down one side of the bench then go to the other side and do the same thing.
Stay at the bench to work on legs. Squats x 10, split leg squat (r) x 10, squats x 10, split leg squats (l) x 10, squats x10
Rinse and repeat: Medley of Merkins, arm work with dumbbells, and leg work on bench.
Finish with each PAX calling a mary and some stretching.
MOLESKIN
It was great to finally get to Q MASH. I don’t know if they got anything out of my Q, but at least I was able to get Penalty Box to crack a smile at one point.
Thank you for allowing me to lead.
My first Q in quite some time at RockZero, weather was perfect and no site Qs were joining the workout, so we could celebrate May Day in peace. I did promise no burpees and that the workout would be less than an 8 hour work day, and I think we were successful.
The Thang
Warmup run to side of Calvary which included some high knees, butt kickers, karaoke. Had to go around a bit to add be able to get both sides of the karaoke, but the PAX still complained it wasn’t quite enough karaoke.
Circle up for some SSH, mountain climbers, IW, Merkins (seems like I need to work on my cadence counting for merkins), Sharon Towers, Carolina Dry Docks, Low slow squats.
Run to grassy field in front of the church
5 corners – deconstructed burpee edition
Middle: jumpsquats x16
Corners (x16):
Merkins
LBCs
Widearms
Heels to heaven
Diamonds
Second round reduced this to 8, which felt much better.
North Face:
Feet on curb planks, with called exercises, and some moves to the sides (bear walks?)
Shoulder taps, Mountain climbers, arm highs, back pockets, peter parkers and various other fun little activities that were broken up by some North Face loops. Think we did 3-4 loops, but who is keeping track anyway.
Rock Pile / Baseball Field:
Lifting rock
Partner 1 runs around outside of field (obstacle course)
Partner 2 does exercise curls, overhead press, tricep ext, rock squats.
Joker Lap – each partner had to do at least 1 joker lap hitting all the bases.
Back for some Mary.
Moleskin
Thanks for letting me lead! It has been a while since I’ve done some North Face loops and Baseball field loops, both of which turns out is quite a bit of distance, so that managed to eat up most of the workout. We did manage to get a good 3.3 miles, but that did mean we didn’t quite have time for the 2nd half of the weinke. Still, was fun to do some of the more “old school” items at RockZero. Great work by the PAX, especially since no one got hurt on the baseball field loops (man, those holes are huge).
You’re reading this pre-blast because:
If you don’t fit neatly into one of these categories, sound off in the comments. While you’re coming up with something witty to say, here are the top-ten reasons you should do GrowRuck in Charlotte, this year.
Now you know, and knowing is half the battle.
Brothers: 14…Penalty Box, Popeye, Chicken Little, O69, Swimmers, Bunyan, Lambeau, Elmers, Centerfold, Ball & Chain, Landfill, Chastain, Spitz, and Mayhem
This morning was spring training for F3’s first baseball tryouts. Did not find any diamonds (ie Babe Ruth, Bull Durham) in the rough, but plenty of “Smalls” stepped up to the plate.
14 F3 brothers sported their favorite gloves, baseball hats, and team logos for a fun workout this morning. Yes, Fitness (F1) is important to all of us. Fellowship (F2) in our communities (ie CPR training, blood drives, Christ Closet giveaways) are equally important. Don’t forget the 3rd F (Faith). Q Source meetings on Mondays and Fridays, bible study on Zoom calls and in person on Saturdays and Sundays, and discipleship study (with pizza and beer) on Monday nights. My point…be a positive change agent (aka Him) in your homes and communities. Friends, family members, and strangers need you. Will you engage?
Exercises (if the Lexicon is incorrect, asking for grace).
Thangs:
Wiffle bat stretches
Side straddle hops
Dead stop pushups
Side planks (3 x 20 seconds)
Rotator Y’s and W’s
Lateral hurdle hops over bricks
Bulgarian squats
Single arm dumbbell rows
Rotational bat (instead of bonze ball and cable on Smith machine) rows
Low slow squats with bat behind head
Double coupon (instead of trap bar) deadlifts while partner completes side straddle hops
Ended with 5 minutes of stretching and breathing led by Bunyan. Need more of this brothers. A lot of banged up people out there.
I’m sure I forgot something. Oh well…
Thanks to Chastain for “voluntelling” me to Q.
Later brothers. Thanks for who you were, are, and will be moving forward.
Mayhem out.
Bottlecap asked me to Q the Afternoon Delight earlier this week but I didn’t start planning it until my drive over to the park. 30 minutes? No big deal.
4 pax ready to roll at 12:30. DiCCS given then off we go. I had a general plan to loop all the trails in the park and throw in exercises at random. I figured there had to be a rock pile somewhere on site too so there’s be plenty to do. Turns out I was right so that’s what we did.
Loop the trails. Pick up some rocks. Run back and forth while your partner picks up some rocks. Shoulder Taps, Bomb Jacks, Squats, and Tysons. Finished with some Step-Ups and some Side Straddle Hops to kill the clock.
We did about a mile and a half. Nothing crazy but we didn’t avoid running either.
I was really worried about tripping and falling at WTF tomorrow so I decided to do it today instead, much to the amusement horror of some poor lady walking her dogs. Sure glad I got that out of the way so I didn’t embarrass myself tomorrow.
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!
Rousey threw Taco Stand and YHC a curve ball this morning when he drove into the Gibson lot on two wheels with 70’s R&B love songs playing. It really set the mood for what was a small, but intimate setting for some solid 1st F and even better 2nd F.
The Thang
Moleskin
Midriff