Hot and Ready
We’ve all been there.
Q cancelation and you need to Q in a few hours. What do you do.
Grab something from the old:
What’s a Hot n Ready? It’s basically a standard go to time filler if your Q needs something else or something you like to throw in as a base for a workout. It’s always Hot n it’s always ready at a moments notice.
We’ve also all been suckered into a $5 pizza from Little Caesar’s, so let’s just stop pretending otherwise.
This time, C3PO couldn’t Q but then he could. However, Speed Bump was already excited about doing a starfish and had made the cones so we stayed on Q and I filled in the rest:
DICCS
Mosey to grassy area next to Middle School for warm up stuff.
The Thang:
Speedbumps Starfish
Four corners, four exercises, 10 of each:
- Hand Release Merkins
- Big Boys
- Heels to Heaven
- Bobby Hurleys
- After each exercise come back to the middle for 5 burpees
- Repeat for total of 2 rounds
Mosey to side of HS breezeway stair area.
- 5 Mike Tysons
- Run down path for 5 box cutters
- Bunny Hop up stairs
- Repeat for 4 rounds total
Mosey to wooden benches
- 30 dips
- 10 step up
- 30 dips
- 10 step ups
Mosey back to side of middle school
- 10 Merkins, 10 Donkey Kicks, 10 Big Boys
- Next round 9 and continue all the way down to 1 of each
Mosey down to Rudy’s Shed
- Quarter mile all you got back to COT
Done!
GREAT JOB EVERYONE! As always, love to see the Dads and 2.0s out working hard.
Swing Em If You Got Em
It was the best of times, it was the worst of times
Another Wednesday for Waxhaw’s premier kettlebell and running workout
There were kettlebell swings, there was running
There were thrusters, there was running
There were squats, there was running
That’s basically it. Just lots of swings, thrusters, and squats with progression runs to the end of the lot and back but moving your kettlebell up a line each time. Most progressions started at 25 and worked down to 5 reps by the fifth line.
Great work everyone
Three for Three!
2 PAX, Big Tuna & Transporter, joined me today for the three-headed monster.
Warmorama,
Mosey from COT, around Chipotle and back up to the Turf at Ted’s for IW X 15, Planks/6″ Planks (really slow 10 second Merkins X 5), Up/Down Dog, Runner’s stretch…
Thang,
Mosey to fountain for 25 X wall jump-ups or Step Ups, lap around block and repeato. We did 25 X Irkins with hands on the wall X 2 sets then staggered squats (other leg on the wall) X 20 each leg X 2 and finished with 20 X Derkins with feet on the wall X 2 sets.
Big Tuna and I Mary while Transporter goes for a short trip to the port-a-jon aka Hilton Garden Inn-Waverly then mosey to the traffic circle for 7’s.
Using traffic circles as end points start with 1 burpee and go to the other circle for 6 BBSU, 2:5…..6:1.
Sprint (for some. I couldn’t due to a hammy thing I’m dealing with that I don’t want to re-injure) back to last traffic circle and then mosey back to COT. Big Tuna is Fast!
Done.
Thanks to Big Tuna and Transporter for coming out today. At 5:27 I was thinking it would be my first no-show day but they came through. Transporter slowly coming back from injury (but you really can’t tell from seeing him work) and Big Tuna showing up to play in a “Big” way made for a great workout.
Announcements
Q School Tomorrow
Rooster on March 13h
YHC took us out with a prayer
Playing Blackjack
The Warmup
- Started at one side of the parking lot and ran to other side to complete 21 SSH IC
- Ran back to COT area for 21 IW
- Ran across parking lot again for 21 seconds per leg Glidah stretch
- Ran back to COT area to complete 21 seconds per leg Hurry stretch
It only makes sense since we did everything in 21 we play Blackjack.
The Thang
The Wienke incorporated using Premature’ s playing cards of pain. We decided to play Blackjack by continuing to run back and forth across the parking lot with one PAX calling out an exercise. During each run, two cards were drawn which determined the number of reps to be performed at each end of the parking lot. PAX ran again while another PAX called out another exercise. Repeato 26 more times.
PAX logged 3 miles just running back and forth the parking lot. Great job everyone!
It was clear by all the moans and groans at 6:45 everyone wanted to continue playing, NOT!
Announcements
Q school March 6 at 6:30am Cuthbertson Middle School – signup on GroupME
6th Man – Premature
Rooster March 13
Prayers request – Premature’s brother Jason and his son Michael dealing with alcoholism
Some guys ran
YHC was indifferent on the Marvin Miles route and Polly posted one. Four PAX showed and more or less ran the route, avoiding a flooded, impassible section of the mean paths of Marvin. Discussion included kids, podcasts, vaccine rollout and side effects, Bunker seeing news that a body was found on the same path that several guys will be running at the Grand Canyon next month. He decided not to share that story with his M and may have washed away that guilt with a cookie or two from Crumbl. PAX also learned to steer clear of YHC if seen driving an older Toyota Sienna because the Boot family is looking for an insurance opportunity to cover its demise.
For most, it was a Marv-covery run but for one it’s more of a push, but that’s the beauty of this thing.
LinkedIn Workout
So I found the idea of the workout on the F3 Group on LinkedIn. Who woulda thought that.
DiCCs
We headed out for out warm-up run to the HS parking lot where we did some stretching. As we took off Chatter Box pulled in yelling out window I coming with you guys so we circled back to pick him up. Glad he’s back and feeling better.
I promised no-show Zin that the longest run would be the warm-up and I held my end of the bargain.
The Thang
Find a partner that is going to push you today in your exercises and running. Ice 9 needed a little extra explanation on what we were doing. Switched up partners a few times, some guys needed a little extra push. I think Smithers was looking for a little longer runs. He’s still got that LRC run/walk speed rust that needs knocked off.
75 yrd sprint 20 exercises x 5 (first round was chest) Schnitzel came flying out of the gate on the first round.
75 yrd sprint 20 exercises x 5 (second round was legs)
75 yrd sprint 20 exercises x 5 (Third round was abs)
75 yrd sprint 10 exercises x 5 (Forth round was tough ones like burpees)
Mosey to new spot on backside of softball field for hill runs. Pretty good hill. Gerber kept getting tripping over a tree limb.
5 rounds w/ ab exercise
+ 3 extra hills of just running
Mosey back to COT
We have 13 minutes to run to alcove 10 incline derkins 10 step up run out to parking lot 10 BB and 20 hammers. I think we got in 8 or so rounds.
Moleskin
Ice 9 was doing his typical dry heaving, well he told me after he actually had some merlot come up. NICE!
I see Sugar Daddy doing a pre-run and I stopped and ask him if he’s ok. Response, my back and knee are hurt. Needs to get one of those strapons like Bottlecap showed off today. Still keeps coming out everyday. Great Job!
Hope this is the start of Smithers being a regular again.
Hurry, Gerber, and Tool Time continue to be the elitist of the group. Trying to do everything I can do to push myself to hang in their wake.
$#$#%%# Murder Bunnies $%^##@@$ ugh
DICCS- Given to include the usual- added a few pointers about lifting properly so we have no injuries
Warm up
2 laps around lot
20-SSH
Jimmy Dungan Stretch- Can open right side and left side with arm raising to the sky.
The Thang
Start at top of trail heading towards transporter shed
2- Blockees every light pole, 25 paces of rifle carry, and carry your cinder block the rest of the way to the next light pole- Rinse Repeat all the way down, We did stop once at the T intersection for a sprint to the shed and a mosey back before continuing.
In Parking lot on other side of shed the real work begins
3 rounds of each – After you complete a cycle in each sprint up to 3rd light pole and mosey back ( around .10). Do not sprint after you complete last round in the cycle just go to next section
#1. 25- Kettle Bells/25- Curls
#2. 25 – Bench Press/25- Flutters with block overhead
#3. 15- Squat Thrusters/15 -Military Presses
Rifle Carry back to shed for a horrible idea–a web with cinder blocks
1- Blockee ( stays the same)
4- Military Presses ( stays the same)
4- Murder Bunnies– increase murder bunnies by 4 each times until we get to 20
once complete we will finish the trail heading back towards COT with the following.
25- paces of rifle and then walk the rest of the way however you see fit- carry until you get to light pole ( we did this for 4-5 light poles). The last 3-4 light poles we rifle carried the section between light poles- yikes!!
5 merkins right hand on block and 5 merkins with left hand on block at each light pole.
Moleskin
As always I love leading this group of men and today was no different. I am not exactly sure WTF I was think with this workout maybe but it SUCKED. This workout was designed to get me out of my comfort zone as Popeye has challenged me to work on strength training. Today was designed to be a mix of Waxhaw Express /Chiseled and I believe the mission was accomplished- as we logged 1.85 miles and 1/2 of that was a fast paced mosey and the blocks work helped with strength training. The PAX pushed hard today and I heard many groans and moans especially during the murder bunnies- bad idea.
Surge/Mad Dog /Bottle Cap– we all in beast mode today every time I looked up these dudes were crushing it.
Exlax– decided enough is enough and basically just slammed his block on the asphalt so he would not have to do anymore block work
Schneider and Ricky Bobby– (The Briarcrest Power Couple)- Just put their heads down and put in the work- nice work boys- Schneider I know deep down you truly love burpees.
Breadbowl- On the first sprint- WOW.. DUDE HAS SOME WHEELS.. Nice work Bowl now keep pushing buddy, heck of a job today.
Popeye- No doubt probably the strongest of one the strongest dudes in our PAX but do not look now he is gaining speed and distance with running– he is getting dangerous. Watch out IPC.
Announcements
Surge was our 6th man- Foundation brought him out after a drunk fest and some arguing in Lawson sounds like a shady neighborhood- ( Booze, In Fighting). He has been out with us about 6-7 months and he got his name since he works at Coke
Q- school tomorrow 6:30-8 Cuthbertson
CPR- Surge leading this so 03/29/21- $15.00 cash 6pm-8pm.
CSAUP- A new one is coming and yes we will drink at tap house again.. yeehaww
Counterfeit Gods- (The False Promises)- Come to Sanctuary– If you like power, sex and money this coming Monday 7:30pm Ice9 also stated there will be pizza and beer— Goodness we might need to create a signup Genius so the place does not get over booked- lol Serious note sounds like a great discussion- thanks Ice 9
Merkins on the Back Road
BLC, Clover, Manziel, Geraldo, Chubbs, Mile High, Orange Whip, Tupperware, Brownout(FNG), Marvel, Wormwood, Stinger, Horsehead
13 Kevlarinians for a Q that was most definitely not made up on the fly. Actually . . .
- Warmup COP at the Paver Circle
- Giant Starfish with Burpee Center
- Merkins on the Back Road (also the title of a rejected Luke Bryan song)
- 7s on the Hill
- Gassers on the big field
Tapped for the Kevlar Q this week, which I most gladly accepted. The old Trapper Keeper was out of pre-canned workouts, but I had this one rolled up in the handle of my Rambo Survival Knife. I still remember when my pops got me that jewel from the Florence Flea Market. My buddies and I spent 4 hours trying to cut down a giant oak tree with the stupid little cable saw that hooked to the two keyrings that you put on your fingers and managed to saw through more of our fingers than the tree. The oak tree was right beside my house, so I’m not sure what our plan was anyways for dropping that bad boy right on the roof. It’s probably best that it didn’t work out.
We kept it fairly simple, like the Flipper challenges that keep coming out on Slack. Actually, those things are complicated as all get out. I think that only one person has ever completed one and he ended up finding One Eye Willie’s hidden treasure stash. He was so confused at the end that he only took home a backpack full of Baby Ruths #Sloth and now lives in poverty.
Nice fly by from the TigerBall running crew. TR is looking lean and mean. I think he orders the grilled nuggets at Chick Fil A. Nobody else eats those, they are disgusting. The results speak for themselves though. He looks like the bearded knight guardian of the Holy Grail on Indiana Jones and Last Crusade, but with a little more color. I hear they are making a new movie soon. Harrison Ford is 127 years old and it’s called Raiders of the Lost Remote.
Maybe I should talk about the people who actually came to the workout now that I’m on a roll. Chubbs is getting pretty fast. He’s like 19 years old though. He’s priming up for Site Q material. I wouldn’t answer any texts from Orange Whip if I were him.
BLC is always ready for action. When the white Dodge rolls up we know what’s up. Nobody has any idea what he is saying, but we like it that way. Usually those types of confused stares are reserved for folks listening to me speak, so it’s nice to see it taken to the next level sometimes.
Manziel seemed a bit perplexed by the uneven stairs of death on the hill. For some reason, he decided to keep running up and down them when literally everyone else at the workout was running on the grassy hill . There is a good Polish joke in here somewhere, but I’ll let you guys figure it out.
Good to have Stinger out, even though he missed the memo and parked at the old lot. He pulled an OT and ran around for a while before he caught up with us. If this were a Metro workout, we would have purposely left you but it’s all hugs and shrugs down here in the South.
Welcome First Time Kevlar poster Tupperware and FNG Brownout. Come back out and see us.
That’s all I have time for today. I’m petitioning for Pluto to regain planet status so I’ll probably be cancelled soon. It was nice knowing you.
Your friend,
Horsehead
Time to step into the ring with Turnbuckle
Better late than never!
YHC awoke to a 0530 alarm for his final Q as site Q at Centurion. After a few choice words that woke up my wife I raced to the AO. After planting the shovel flag a quick decision was made to check the parking deck. Luckily the PAX were at the top floor doing some Mary. Word on the street is they may have completed a redemption set while YHC was still snoozing. After some banter, the PAX of 17 followed me to complete the remaining 2/3 of the workout!
We lined up at football field facing parking deck. Bear crawl to half wall. Climb over and run to next wall for 10 donkey kicks. Run back over half wall for 10 dragon flags on football fence. Repeat again.
We broke into groups of 2 and did some more stuff up parking deck stairs with a mix of squats, merkins and CDD. After some arm presses We headed back to launch for a merkin wave (Clover was”That Guy”) and ended with some Mary.
The shovel flag was passed to PreSchool. Excited for his leadership as co-site Q. I believe I taught PreSchool everything not to do as Site Q today.
Well… it’s been a great 5ish years as Site Q. Centurion will always be my home base and favorite AO in the land! Fun group today with some legacy faces. Great to see Hops and RunStopper. Wouldn’t have been the same without Chelms’ banter. He taught me everything I know about Site Q’ing. Thank you Mermaid for your leadership!