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
4 PAX showed for the 0600 version of Marvin Miles and with temps a hair over 60° and humidity doing its thing, the big surprise may have been that Polly didn’t drop the added fabric ounces. Grand Canyon follow up, high school track, Waxhaw Trail Fest, Boston tomorrow’s Myrtle, foot pods — the usual fine array of conversation that is more consistent than “flat” miles. On the run home, YHC also unintentionally scared a squirrel into oncoming traffic, resulting in a sad start/end to that furry guy’s day.
Lessons reminded of today:
1 – Run with fast guys in order to improve
2 – Watch out before running into the street
The man from Myrtle, the stud of statues, the purveyor of pop paraffin, Madame Tussaud took the Q at Firestarter on the last Monday in April. There were stairs, suicides, sets and reps. The PAX Hall of Statues is in progress.
12 HIMs (feels awkward not putting an ‘s’ after HIM) rolled into Carmel Commons on a moderately warm morning ready to put in their work before the sun came up. YHC spent a little time preparing since grabbing the substi-Q for Flipper and was ready to try a few new things out with the PAX. If they worked, great. If not, I’d blame Flipper and the lack of time to adequately prep.
Perfect disclaimer provided and off we went into the gloom.
Here’s what went down.
The Thang
Mosey from Amelie’s over to Charlotte Catholic and took the short ramps to the top of Tartarus for CoP.
Warm-Up Exercises in cadence:
Mosey down the stairs to the base of stairwell #1.
WAVE 1: The Beast
Mosey to the bottom of stairwell #2.
Wave 2: Racoon Walk, Wall, and Dragonflys
Mosey back to Launch Point with some quick Mary before time was called. LBCs and Protractor.
YNC with the take out prayer.
Moleskin
Announcements
The PAX: Drive By, Baio, Radar, The Bean, Elsa, Zinfandel, The Dude, Jenga, Chastain, Wrangler, Sharpedo, Pink Power, Glidah, Player One, Rockwell
16 strong for Clyent Dinner! I’ve been to Clyent Dinner several times, but this was my first time on Q. It’s a 2.0 friendly workout which is awesome! With it being NFL Draft night, I thought it would be appropriate to bring a football for the group to toss around while making our way around the campus.
Cue the music!
The disclaimer was given, and we were off…
Warm up run to the front of the middle school
Warm up exercises:
Mosey to picnic tables behind the school
Dips x 20 then run to wall and back (Repeat 2 x)
Step Ups x 20 then run to wall and back (Repeat 2 x)
Derkins x 20 then run to wall and back (Repeat 2 x)
Mosey to the front of the high school and partner up for some short track racing
Partner 1 works while partner 2 runs 3 hot laps around circle
Everyone does 2 rounds of each
Mosey to wall at Middle School – same partners
Partner 1 works while partner 2 runs a lap with Bear Crawls on sidewalk under the covered area
Everyone does 2 rounds of each
Mosey back towards the COT parking lot while doing Overhead Claps
Football time! 2.0s vs the Dads!
Play the game like ultimate frisbee but using a football instead.
Honestly, I didn’t plan for the football game at the end of the workout, but it was a blast competing with the 2.0s! The 10-minute game ended in a 3-3 tie thanks to a last second, buzzer beating TD by Team 2.0!
I always enjoy leading these workouts, but it makes it that much greater when there are 2.0s involved! It was a great push by everyone! These men (and their children) never cease to amaze me!
Announcements:
The morning was very reminiscent of ole school days. Some coupons, a hungry group of men and a rough game plan.
WU: Mosey around the lot, SSH, Stretches, Merkins and something else
The Thang: Bring your cinder block, mosey over to chiseled hill and set team for variations of swings, smashballs, squats, upright rows and deadlifts. All exercises were quantity based while one person did an exercise on the other side of mt. chiseled and one person was the traveler that carried the block and stopped and did a burpee along the way.
Moleskin: Again, it was very reminiscent of the ole Waddington days of Commitment. Variation of exercises and groaning made for a good resistance work out. Not as much running and more grinding. The thing that makes these work outs different is the fact it is more of a mental game and you have to commit to the work, running around is slightly different, there is always somebody faster and you have to push yourself to keep up. In coupon world you have to decide if you are going to to do the work and I saw it. Elmer’s was sweating like crazy. Schnider, rather Draper, was not shy of the work either. I remain impressed on Ex-Lax, he is committed and shows a no quit attitude, it was Chatterbox’s 5th work out in 2.5 Days. Everyone else showed up to work and it was an honor to lead.
YHC pulled into the parking lot at 0510 to find only Udder getting his pregame on with his foam roller. Pretty soon Wild Turkey, Focker, Cheese Curd, Witch Doctor, and site FNG No-See-Um rolled in. Cheese Curd unloaded his car of sandbags, the Pax rucked up, grabbed a sandbag each and we were off to Davie Park. When we got to Davie Park we headed to the soccer pitch with the nice field turf and circled up for some COP.
COP
The Thang:
We moseyed over to a goal line and lined up for nearly 2 rounds of the following:
A quick check of the watch and we had some time to head back.
Mary
Done
Moleskinny:
Announcements:
We started with the usual warm up in the parking lot, which is almost a tradition for the appetizer.
We then did a bear crawl run circuit around the school, running two corners then bear crawling.
After that we did a circuit on the track, with rows, merkins, step ups, big boys, american hammers, squats, and one team member running around the track as a timer.
For a finale we went up to the back field and did a die circuit there, where the number rolled on the die is the number of cones you had to. Number 4 was burpees, and Rigley made sure that I knew.
— T1000
Moleskin (C3P0 – version 1.0)
Great seeing T1000 take on the challenge of his VQ. A month ago it seemed unthinkable but as all the other 2.0s were leading (most younger than him) he knew he couldn’t avoid it. He wrote the weinkie on his own and only asked if I thought he covered enough time (he did). He made use of the cones we had, making it even easier to execute and the dice to add some fun. My contribution was writing down a few exercises on the paper sheets he left with the cones. Clearly his processing power is significantly upgraded from this 1.0 version.