Redemption Q
After a little goof up last Monday, that left many Clydesdale Pax to suffer at the hand of Dasher, I had to get back out and redeem myself for failing to show for my Q. That is now behind us, so lets move on.
The Thang:
- DICCS handled
- Mosey to Rudy’s poop palace for a little warm-up. Light stretching and the usual suspect exercises.
- Mosey to the traffic circle behind the High School
- Out and Back’s – So look, when you’re a Clydesdale Q’ing a Gazelle oriented workout, you have to get creative. Last week as I was pondering the Q I would ultimately miss, I came up with this idea. Everyone launches from and returns to the traffic circle. You run 4 minutes out and then turn around and run back. This allows the Gazelles to stretch their legs and naturally pick up the six on the return trip. We did this 4x with a few minutes of Mary and Planking between each leg.
- Mosey back to Rudy’s poop palace.
- Lieutenant Dan up the back drive to COT. Each light stop and do 1 squat and 4 backward lunges. Increasing per the usual at each light. We ended on the 9th light, with 9 squats and 36 backward lunges.
- COT
- Announcements – Thursday night load a truck at Christ’s Closet, bound for distribution in Wilmington. Sign up for the 1/30 blood drive. CSAUP coming up on 2/6.
- Prayer
- Family Photo
Peace. Redemption attained.
There’s a reason they call them that
First time Qing Flash (I know, right?) and I pulled into the parking lot to see it nearly of cars. Looks like everyone was eager to see what TWO weeks of prep for Mad Dog would bring for Ignition. Can’t blame them; if I wasn’t the Q then I’d have been at Ignition just to see if Mad Dog would stand us up twice in a row.
Warmup
Mosey to the front lot, circle and do Side Straddle Hops, Imperial Walkers, Moroccan Night Clubs, Calf Stretches, and Mountain Climbers
The Thang
Mosey to the front door benches and find yourself a partner on the way. One partner does a half lap around the center island and shares 100 Dips and 100 Step-Ups with the other partner.
Mosey to the covered walkway. The PAX do Low Slow Squats in cadence while 2 PAX at a time Bear Crawl from one end of the walkway to the other. Those 2 PAX continue LSS and the next 2 PAX go. All PAX do a burpee each time a PAX finishes the Bear Crawl.
Mosey to Rudy’s Poopy Palace and find a new partner on the way. One partner runs to the buses and back while sharing 100 Merkin Shredders, 150 Donkey Kicks, and 200 Air Presses (while on the wall)
OK, we didn’t quite do 100 Merkin Shredders. I got a few “whoa’s” and “reallys?” when I called the Shredders. After 1 round each, I called an audible and switched to regular Merkins (still 100 total rep). Those things are no joke. If you aren’t familiar. It’s a Merkin with a hands off the ground T-pose at the bottom, then 2 shoulder taps at the top. There’s a reason they call them Shredders.
Another mosey up to the covered stairs at the high school. A modified Webb with 1 Big Boi Sit-Up at the bottom of the stairs, 4 walking lunges (1=1) at the top then the long lap down the sidewalk. 2 Big Bois/8 Lunges, etc. After a few rounds, in the 4 to 6 range, we did a set of 10 American Hammers and 10 Box Cutters then made a long mosey back to the shed.
A handful of minutes remaining, head up the path back to COT and do 3 Burpees at each light post. After a few of those and less than 2 minutes remaining, jailbreak back to COT.
Moleskin
Not a lot of chatter today except the complaints about the Merkin Shredders.
Penalty Box turned 72 yesterday. The dude is amazing and if I make it to 72 and can still do half of what he does I’ll be doing alright
O-69 had his one year F3 Anniversary today. In the past year he’s dropped over 60 pounds. Every day he’s out walking and running and getting better. Great job buddy!
Announcements
F3 Blood Drive – January 30th, 9:00 to 1:30 at Five Stones. Sign up at https://www.redcross.org/ and search for F3
CSAUP – February 6th – Ruckers depart at 7:00am and everyone else at 7:30 from The Floater. Plan on it last until 11:00 or so. 2nd F at Waxhaw Tap House
Sanctuary – We are starting a new study Monday on listening to God. We study, learn, and fellowship over the Word, 🍕 & 🍺. Mondays, 7:30pm, Fellowship Hall at 6315 New Town Road. Open to all men.
Christ’s Closet – Giveaway in Wilmington this weekend in lieu of F3 10 Year Anniversary. Loading the truck on Thursday night.
Mad Dog took us out
“Uh oh. The site’s Blue Screened”
Station 1 – Mosey around the school to the teachers parking lot
- 20 sides straddle hops
- 10 Potato pickers
- Runners stretch
- Calf stretch
- Front leg swingups
Station 2 – flag near football field
- Pick rock in middle
- 10 overhead rock presses run to flagpole one and do five step-ups or jumps
- Back to middle 10 overhead rock presses
- Run to the flagpole to and do five Durkins
- Four sets total
Station 3 – building entrance
(Pair up)
- partner 1: 100 donkey kicks, 88 Merkins (repeat as needed)
- “88” comes from 1988 where Zinfandel bizarrely reference BlueScreen having a 1988 Seoul Korea sweatshirt in pre-workout post. I did have that shirt, but got rid of it a few years ago (before F3)!! How the heck did he ever come up with that?? BIZARRE!!
- Partner 2: run the loop
- Five sets total
Station 4- bottom of the hill
(Done as a team)
- 15 speed skaters (2=1), then 15 Standing side lunges
- Run the hill loop
Station 5
- Run across to bus parking lot
- 20 steps, 15 dips on picnic tables followed by one parking lot lap X 3 sets
COT
- Circle up. Everybody rolls the magic all-knowing F3 exercise ball one time
- Did all the ball said except the “15 Zinfandel titty-twisters!”
Before prayer, Bluescreen took up Zins’s “older than 1988 shirt challenge” and lifted up the outer shirt to reveal an ancient 1983 Chesapeake Light Race shirt! Zin was curious about how Blue cleans his clothes and preserves them. BS says he does not wash his clothes – the secret to long life!
NW: Providence Downs
12 Pax & 2 Pax-sniffers break attendance records in record-breaking cold!
I thought sure the cold would keep most everyone away but the Turnbuckliest or Chickeniest among us. Instead, I was astounded with returning champ Pennywise, and site FNG’s Von Trapp, Midriff, Dyn-O-Mite, & Boitano!
2nd week in NW, & Pennywise gets it – rotate around and talk to guys; figure out what you have in common.
People say not to give Posse your phone number or you will be mercilessly EH’ed. I think today proved that letting Das Boot know where you live is even worse. He pointed out where One Star lived. That’s when several told the story of him setting his pool furniture on fire (accidentally?).
But when we got around the corner to Boitano’s house, Das implied that he got more of a commitment for Boitano to join last night. But he wasn’t with us. Following Das’ lead, as the video clearly shows, he & I did monkey humpers at his front door. #NewKnock
Before we made it to the corner, Boitano was outside in his Off My Lawn jammers. He asked how much longer we had, & he went back inside to get more clothes & his 2.0, Emory, as we finished off the last 20 minutes together.
Turnbuckle stayed in the lead today as he didn’t want his fitness tracker to time out on him & potentially not get (digital) credit for this walk. On consecutive day 41, I think?
The Chicken has been quiet this past week, so I was relieved to see him this morning. I didn’t know how this NW thing was going to go, but I was hoping beginning new friendships like I have with CL would be one of the results. We’re at the point where he can answer someone else’s questions about my background before I can. A caring man who shows that he’s listening to everything you say.
Von Trapp started off a little quiet today, as expected when starting something new. But he quickly figured out what was going on and got to chattin’. Want to see you again soon in the gloom!
Midriff – always happy when we get to meet at the same AO. He brought 2/3 of his 2.0’s: Esther was doing great on her bike, while Avery was Midriff’s human ruck. Esther is lucky she got her bike back from me; if those heart-shaped pedals were the next size up, she was going home with a trunk full of nothin’.
Pennywise & I definitely had a pinch of nostalgia as Midriff’s 2.0’s were talking & running with us. The tap-tap-tap-tap-tap-tap & the stories quickly took us back to when our kids were that age. We didn’t preach to him, “Remember these times – you’ll miss them!” We don’t have to. Today showed that Midriff was fully present for these two. When you do that, there is no regret for the past. You can hold those memories with as much gratitude as you do for the present moment.
So glad to see Dyn-O-Mite out! A current rarity who promised today to be more present at F3. Boosted by our gratitude for him sharing this video, he shared this one in The Playhouse. Yes, those are onions in your coffee.
Next week at Marvin Creek.
Blackhawk 1/9/2021
Mosey to Peking lot for tennis courts for Warmorama. 10 X IW, 10 X Merkins IC, 10 X Moroccan Nightclubs IC, Downward Dog, Calf Stretch.
THANG:
Mosey to the rock pile on service rd for softball fields and grab a lifting rock.
15 of each called exercise and run to parking lot and back X 3 sets.
curls, chest press, tricep ext. LBC w/rock IC + 10 staggered merkins on rock, Goblet Squats, Shoulder press, back to curls.
Mosey back to COT for 30 seconds of Mary
Gettin’ Yuge at Olympus
3 pax showed up at Calvary this morning at 0700 not to chase Benny around Bevington, but to swing bells. Doubles, to be precise. After a disclaimer whose thoroughness was inversely correlated to the experience level of the pax, we got right to it.
Warm-up:
- SSH x 20 IC
- Windmills x 10 IC
- Prying squats x 2
Main Course:
Neupert: 5 sets of 2 double clean and double press
Complex (Flynncinerator):
- 10 x double swings
- 10 x double front squats
- 10 x see-saw presses (5 per side)
- 10 x lawnmowers per side
- 10 x merkins on the bells
Do this for 15:00 (3 rounds). I think each set was intended to be completed without putting the bells down, but we all took a break after the squats each round so our hearts didn’t explode.
Easy Strength:
- 2 sets of 5 sumo deadlifts
- 2 sets of double floor (ground) press
- 2 sets of 5 upright rows
- 4 sets of single snatches (5+5, 6+6, 7+7, 8+8)
Carries:
- Cook drill – waiter carry until you need to lower to the rack. Racked carry until you need to lower to the suitcase. Start with left hand, then rest before returning with the right hand.
Mary:
- 1:00 plank on the bell handles: 0:15 high, 0:15 middle, 0:15 low, 0:15 middle
- American Hammer x 10 per side
- Box cutters x 20 OYO
- Plank until time’s up
COT with the RockZero pax where Hoover took us out.
Announcements:
- Blood drive at Brace Y on 2/19.
- Keep Bout Time’s 2.0, Jennings, in your prayers as he battles leukemia. Let Mermaid know if you’re looking for a way to help the family out.
Moleskine:
- YHC left plenty of time to get to Calvary by 0700 this morning. Unfortunately, I pulled on to 51 behind a couple of cars, including Geraldo, who was Sunday driving (5 below the speed limit!). I guess upstate NY drivers don’t all speed like their Manhattan brethren. I had bells to unload before the workout, so I passed him when the opportunity presented itself (only to get stuck at the light at Rea). I made it there at about 6:58, so crisis averted.
- Unplugged was the first one there this morning. He’s back at Olympus now that it’s too cold for pickleball with his M. The man loves deadlifts and squats, so I think he enjoyed it. He was throwing around some big bells.
- This was Frehley’s first kettlebell post in 2021 after posting at 5 boot camps this week and Qing 2 of them! The last time YHC saw him was for the 12 days of Christmas workout on the 27th. That one left a mark!
911, What is Your Emergency?
Last night I posted on GroupMe something silly about getting in 5 miles. (Don’t drink and write your weinke and definitely don’t publicize it the night before). I came in HOT, good thing for back up alarm at 5:50am, otherwise I would have fartsacked, I was in the mist of a dream about missing my alarm and missing my Q, funny how that works.
Warm Up Run down to and around traffic circle back to COT. Circle Up – Imperial Walkers, Jimmy Dugans, Merkins. Mosey to school entrance. Calf Stretch, Can Opener, Moroccan Night Clubs. Mosey down street to Millbridge Parkway, stop at street light. Downward Dog. Mosey to Millbridge bridge, Mountain Climbers. Mosey to Millbridge Club House.
The Thang I explained to the Pax we would be running uphill on Millbridge Parkway, stopping at every intersection. At each intersection we would do the following: 1 Burpee / 9 Mike Tyson’s / 21 Bobby Hurley’s. We would stop when someone spills Merlot or we run out of road. Most important thing for the day is NO MARY, EVERYONE circles back for the Six. If you circle back to the six and run to the next intersection and the 6 is still not in, CIRCLE BACK. We would all be starting the exercises together as a group. Gazelle’s would get more mileage in that way and it gave more motivation to the 6 to push harder. Lots of intersections, we got up to Hudson Mill Dr.
Time to head back, this time at every intersection: 1 Burpee / 9 SSH’s/ 21 Squats.
Just as we head back down, my cell phone somehow dials 911 (how does that happen when it’s in a cell holder strapped to my arm?). Alarm Sound Blaring and a Voice saying “911, What is Your Emergency”. I stop, take off my gloves, get my phone out and tell the operator I’m fine, somehow my phone accidentally dialed 911 while I was out running. I was very out of breath. Cue the large barking dog, Cue a woman screaming the words “Get Back Here”! Operator then asks for my address. I state I’m running in Millbridge, reiterate it was an accident and I’m fine, false alarm and I hang up. 911 Calls Back, same screaming woman in the background, same barking dog, same fat out of breath (yhc) guy states he’s fine, it was a mistake, I hang up and carry on.
I call an audible and in lieu of 21 squats we do 21 merkins on my count. We run down to entrance of trail, just before Millbridge clubhouse. After the 6 is in, with about 10 minutes left, someone asks are we Moseying back to COT? I said, yes we are. However, I know how much you all love this Hill and we therefore Mosey back up the hill to the first intersection, run through the 1/9/21 reps and head back to the trail head. Circle back for 6, now it was time to head back to COT. Stop at Bridge. Derkins on the bridge, on my down, we got to around 15 when my feet lost their grip and I fall on my face.
Less than a minute left, OYG to COT.
If you are wondering, Pax mileage ranged from 3 miles to 4 miles, depending upon how much you circled back for the six. Too much time stopping for exercises impeded distance, though running uphill for a good portion was a treat.
Announcements
Moving Service Opp, Blood drive on the 30th, Rice and Beans. YHC took us out.
AMRAP at DaVinci
Midriff, the bundle of excitement that he is, is hard to say no to when he asks you to take a Q. He doubled down with the offer of Q swapping so there was no way to say no. I’m used to the early starts and an 0630 start is hard for me to swing but I can do them every now and then especially when I bring home breakfast. Chicken or bagels don’t matter to my crew.
I pulled up a little early to an empty lot. 4 more PAX arrived in time for launch. Dwight and Watson were rolling in to take off only a few seconds later. I already knew C3P0 and crew always post DaVinci but are known to be last in. Just for them, I planned warmorama in launch lot. As expected, we took a few strides toward NC Velo and another car pulls in, but wait, it’s not who we expected, it’s Mighty Mite! He caught up to us at warmup and received less ribbing than I expected. Soon after the expected robot gang arrived and joined us.
Warmup
15x SSH IC
15x IW IC
15x Merkins IC
15x LSS IC
Side shuffle across lot and back
Mosey to the playground and fountains to prepare for the main event. On the way do some high knees and buttkickers.
The Thang
This week I attended my first WAMRAP and loved/hated it. I decided to bring that awfulness to DaVinci this week. I strongly considered doing a straight 1 hour of a single routine but decided to break the PAX in to it slowly so they will come back for more. We managed to squeeze in 3 15-minute AMRAP routines. The general format being:
15 reps of 3 exercises each, a small lap less than a quarter mile, then a burpee counter. Start with a single burpee for the counter. Repeato for 15 minutes, each round adding another burpee.
Routine 1 – Fountains – Legs
15x jump squats
15x split lunges
15x wall jumps
A lap around the lot to Banana Republic and back
Burpee counter
Smuggler was the star of this one. I think he finished 5 rounds while most the other PAX ended with 4. I planned this one first because I wanted to burn out PAX’s legs for the next half hour. It worked well. The explosiveness of all the exercises really killed it.
Routine 2 – Playground – Back
15x pull ups
15x wide arm merkins
15x one legged deadlifts
A lap around Smashburger and the Thai joint
Burpee counter
C3P0 really got on everyone’s good side with this one. I had planned to restart the burpee counter for each routine but he insisted on continuing from where we left off. I loved the idea. Nobody else really complained, so we went for it. Later it turned out to make things pretty tough. Those 15 minutes were half burpees.
Mosey back to launch where I was kindly reminded by Mighty Mite that we still had 15 minutes in the workout. Luckily, I already knew that and we had exactly 15 minutes. Let’s do it!
Routine 3 – Bank of America – Chesticles
15x merkins
15x diamond merkins
15x explosive merkins
A lap around Bank of America
Burpee counter
At this point everyone was gassed and the merkins were slow going. The mumblechatter had quieted and shifted to “how much time’s left?”, “finish strong!”, and “I can smell the chicken!” Time finished while YHC was starting his final 12 burpees, 4 at each routine. I think everyone else was close to the same.
Announcements / COT
- Kirby will be collecting this week for Escobar s charity which sends clothes to Columbia. Specifically, for children and teens. Bring to workouts.
- Soft Pretzel on Q at Firestarter Monday, right back there in Blakeney. DaVinci for kicking off the weekend. Firestarter for kicking off the week. Get out of that fart sack and post!
- Paper Jam needs some extra hands to help him move stuff from his Dad’s apartment in Blakeney today, 1/9. It’s already started before this is published but if you’re reading it in time and looking for something to do, go help. The address is in Slack.
- Mighty Mite has organized another blood drive on 2/19. Look out on Slack for details and sign up. Blood is always in high demand and if you have the ability to give, it’s one of the best things you can do to help others.
- C3P0 looking for Q’s at The Appetizer. 1730 @ Rea Farms Elementary – 2.0 friendly. I wish my boys were old enough to attend, I’d be there every week. Go help him out and keep those afternoon AO’s rolling.
- Midriff reminded everyone how tough this year has already started. The antics in the capital show how much pent up anger and frustration there is. A lot of people need some help out there, so keep an eye out and be that helping hand. Chopper added that it’s not just out there, it’s in our circle as well. He is absolutely right. If you feel this way or know someone who does. Talk to someone. This group of guys will bend over backwards for you, whether they agree with you or not.
- Thanks, Kirby, for taking us out
Moleskine
- Solid crew out there this morning. Everyone was giving it all they had. Lots of encouraging words exchanged.
- I didn’t know how the AMRAP was going to be received. It seemed to go over great though. The other great part about it is it’s simplicity. I’ve posted before about how I like simple but hard and this fits right in there.
- Pulling up to launch I thought maybe I had my times mixed up and I ghosted everyone by mistake, but all those cars and trucks were runners.
- Thanks everyone for coming out and getting after it. Great way to kick off the weekend.
- A special thanks to McGee, Alf, and Jazz Hands, none of which were at this workout but at WAMRAP this week, who introduced me to the format. If you want more of what we did today go get it 0530 Wednesday mornings at Viva Chicken in Waverly. I know I’ll be back there.
Brexit
We were running with Lieutenant Dan
The Thang:
- DICCS handled
- Quick running warm-up around the MRHS parking lot. Stops at each cross-section for an exercise.
- First up was a running version of Lieutenant Dan.
- Pax lined up on line at one end of the parking lot. Start at the bottom of the hill/parking lot with one lunge, run to the top of the parking lot for 4 backward lunges. We went up the line and back down. I am told we hit 347 backward lunges and 1/4 that of squats.
- Grab rocks and a partner. Back online at the parking lot. 100x each of curls, triceps extensions, standing front lateral press, and lying bench press. One pax runs while the other works.
- COT
- Announcements
- Prayer
It was cold. We ran, squatted, lunged, moved heavy stuff and sweat. We also had the Mashers with us.