With all that said, I was really excited to Q, it has been awhile. Decided to combine a couple of Q’s together in an attempt to make something challenging or at least feel it the next day. I hope I did not disappoint.
The Thang:
Provided the usual disclaimer along with my own mix. After admitting only having 4 hours of sleep, let’s mosey.
Took a longer than usual mosey(needed to wake up and loosen up). Made a complete lap around the middle school(I do not think too many were pleased with this).
Circle up:
Let’s mosey:
Run to parking lot in front of middle school’s front door.
Park lot combos:
Next combo:
Third Combo:
Mosey to covering by buses:
Mosey to Front door of Middle school, what is this? Someone left a Dungeons and Dragons Die here and it has a bunch of exercises on it. Should be fun/suck, let’s call it……………….well you know what to call it.
Times up:
MOLESKINE:
This weekend no matter how short it felt taught me something. Stay mentally ready for more things. I was faced with something this weekend that I never mentally prepared myself for, I will now. Though my Q was not the best, it was not the worst either. At times I mentally prepare myself for those mornings I find myself on Q and not remember it, what will I do and how will I do it. Or do I need to fill in for a fartsacking Q? Short rant to an end, stay mentally ready for whatever may come your way. Take your time every once and awhile and think of other things outside of your usual bubble to prepare for. Not just reactions, but actual actions. Whether it be community service, something for your spouse or child, a stranger, or yourself. A weird rant I know, but that is what is on my mind at this moment. What do you expect, I’m operating off of 4 hours of sleep and trying not to let my supervisor see me type this out instead of working. Thank you for following and pushing yourself this morning.
Announcements:
I apologize in advance, I accidentally stopped recording when announcements took place. I believe Bottlecap mentioned community service for clearing a path for a cross country team. And Glidah mentioned a community service opportunity. I apologize again for dropping the ball on this.
Foundation was the 6th man today. This is his 2nd F3 name due to work done at a community service project about 2 years ago. There you are fellas, the mythical renaming I heard of so much………it does exist.
4 intellectually curious PAX and 1 Karen went back to school on a beautiful Monday morning at Firestarter.
Thang
Muscle-up an onto retaining wall next to Blakeney entrance at Blakeney Heath Rd – 10 times
Mosey to rock pile behind the Lash Studio
Mosey to rock pile next to Self Storage place
Mosey to benches behind Ardrey Kell HS
Mosey back to rock pile behind the Lash Studio
Moleskine
It was an honor to lead at Firestarter for the first time. Thank you, Teddy and Mark Kay, for the opportunity and for your support. YHC could feel the positive vibes you were sending from your fartsacks. YHC’s guess for the low turnout this AM is a combination of the threat of rain and PAX posting elsewhere for Passport. Lucky for those in attendance, the rain held off and we had perfect weather. Small numbers and strong PAX allowed us to cover a lot of ground. Really strong work by One Star, Sweetwater and Wingman. In total we got in 3.1 miles aka 5k. Not too shabby for a 45 minute bootcamp.
The final destination was Ardrey Kell High School. YHC can’t remember ever going there during a workout, so it was high on the list to check out. We were only there for a short time, but long enough for a faculty member to see us on her walk into school and then decide to come out and check on us a bit later. Relax Karen! Nothing to see here, other than One Star’s Ho Ho Ho socks and Sweetwater’s chiseled physique. On second thought, who could blame her for wanting a second look at all that. AKHS has a lot to offer, bootcamp wise, including a plethora of parking lots, bountiful benches and frequent fields. The only issue is it’s a stretch to reach from Blakeney. Side note: perhaps Community House MS would be a solid future AO since it has easy access to both AKHS and the Morrison Y. Not to mention it has it’s own track w/ tires to flip. Side side note: it was nice to discover that there is a rock pile next to the Self Storage place.
You know how some PAX are freakishly good at 1 specific thing? Like Market Timer w/ running backwards, Doc McStuffins with dead hanging or Mary Kay with not showing up to Firestarter? Well as it turns out, Wingman is that way w/ muscle-ups. He was done well before anyone else even though we were all pushing hard. Wingman also helped Sweetwater get access to The Brave calendar after the workout. The issue was resolved by asking Sweetwater “Have you tried turning it off and on again?” It was so successful that going forward, Wingman will be offering free technology assistance hours to all PAX after weekday SOB workouts. So bring your broken Palm Pilots, BlackBerrys, Microsoft Zunes and Samsung Galaxy Note 7’s and watch Wingman work his genius.
One Star described a brutal workout that he barely survived once upon a time in Hilton Head, involving a ladder of exercises and bricks. Hopefully he will bring it to a workout near you.
Sweetwater, safe travels to Atlanta. This is for you: https://www.f3atlanta.com/workout-locations/
15 came out today, a light drizzle sprinkled with some heavy legs.
Warm Up:
A quick jog on the sidewalk and somehow we ended up at target parking lot. Did light work of side-straddle hops, slow merkens and stretch out the calves.
The Thang:
Started with 4 corners, 2 laps of 20 reps each of squats, merkens, bonnie blair and dry dogs.
We did a makeshift indian run to the bank, apparently, pushing a little faster is out of the question. The Q had to make a pit stop since he reminded everyone to bring gloves but forgot his in the car.
At the bank, everyone grabbed the heaviest rock possible for:
Mucho Leg-O- 10 reps
Tricep ext- 20 reps
curl- 20 reps
Merken- 20 reps
Side Squat- 20 reps
grounder pounder- 20 reps
Rock burpee- 20 reps
With sprints in between to the far light and back
Moleskin:
A great leg day and the drizzle wasn’t a factor. A big thanks to Loafer for looking over the design of my workout and everyone that helped me out today. Thanks for Smokey sharing as a 6th, Chastain for 2020 passport challenge and Shop Dawg taking us out!
Glass joe was out of town, I noticed the odd silence in the atmosphere.
So I messaged him asking who was on Q, it was offered to YHC and I gladly accepted also knowing my daughter’s boyfriend would be an FNG in the gloom.
Disclaimer given and while my CPR certification has expired I did state that because of our friendship and brotherhood I would kick you guys in the chest a few times if required.
Let’s mosey!
COP
Side Straddle Hops in cadence x 20
Imperial Walkers IC x 15
Low Slow Squats IC x 15
Mountain Climers IC x 20
The THANG
Let’s mosey! And off we went around the trail at the park, stopping along the way for various exercises which also helped keep the PAX together.
First stop, 10 burpees! And so begin the groans, except Shepherd who had a smile on his face.
other stops as follows…
Flutter kicks in cadence x 23
Hand release Merkins x 20
10 more burpees
23 more flutter kicks
When we got to the rock pile at the bridge I told everyone it was time to make a new best friend, a lifting rock , not a running rock and partner up.
Partner 1 does called exercise, Partner 2 runs to the parking lot (about 100 yards) and back, flapjack and repeato, so 2 rounds of each…
Round 1 curls
Round 2 overhead presses
Round 3 tricep extensions
Various plank work mixed in between rounds.
Deposit your rock and lets mosey to finish out the track!
Stop at parking lot for the 6 and 20 jump squats while waiting…
Ok 20 more jump squats! #Crowdpleaser
and mosey back to the start, pick up the 6 then off to the small parking lot for 7s,
Run to the opposite end for 6 Carolina Dry Docks (GJ Merkins) and back for 1 squat, then 5 CDD, and back for 2 squats, you get the idea.
Next up, head to the building and find some wall for Peoples Chair with 25 air presses, recover, back on the wall for 50 air presses… Hmm, air presses? I HAVE A GREAT IDEA!
Let me introduce everyone to my friend Jack Webb!
Circle up and lets do this!
1 merkin, 4 air presses, 2 merkins, 8 air presses all the way up to 10/40.
I don’t think anyone liked my friend Jack Webb, he doesn’t care though so we said good bye to him and headed around the corner to the benches.
20 step ups, 20, dips, then 15 of each, 10 of each and 5 of each.
Back to the small parking lot because we need to work our way back of course.
bear crawl and do 5 merkins at every other line because we may as well completely burn out our chest after Jack Webb.
6 Minutes of Mary (Change order threatened to call me a professional because it was exactly 6 minutes.)
Flutter IC x 20
Pretzel Crunch IC x 10 left, 10 right
Freddie Mercury IC x 10
Protractor for the last minute or 2
Recover! We are done!
Announcements
Bonhoeffer on Q at Thrive and Pinto on Q at Overdrive this week.
Ye Olde Moleskin
A few people asked about the 23 count for flutter kicks and I honestly almost forgot to tell them #O2Dep
About a month ago one of my daughter’s best friends from H.S. who was in the Coast Guard was killed in a training situation.
https://www.charlotteobserver.com/news/local/article246722846.html
She had a favorite workout that I took pieces of for today’s beatdown to honor her.
600 meter run
followed by 2 rounds of the following
10 burpees
23 v-ups, I had us do flutter kicks. She was 23 years old but actually had a birthday the day before she passed.
20 jump squats
20 hand release merkins.
Solid work by everyone this morning! Always an honor to lead, AYE!
Hair Band
Short and to the point but BB, fini.
After a solo mission last week, YHC was hopeful to have some company for this week’s edition of Olympus. I had 3 hard commits, so the odds were good. After a double pre-run (gotta hit the 2020 mileage goal), I rolled up to the AO (a minute late) and found Swiss Miss and High Tide in the parking lot. After my Mr. Rogers routine (changing out of running shoes and into lifting shoes, we got started.
Appetizer: SSH, Sharon Towers, Prying Squat
Main Course:
Repeat 4 times for 400 swings, 80 merkins, 32 goblet squats, 32 deadlifts, 40 clean and press.
Mary: 60 second hard style elbow plank and hollow body hold
COT: Circle up with the RockZero pax
Announcements:
Moleskine:
Weinke planning the night before and decided to pull out one from back in April when F3 shut down for bit. Used it for the WOD but never got the chance to personally inflict it on some unsuspecting PAX. Today was that day.
DiCCS provided then we moseyed towards the soccer fields and our ultimate destination: the pond loop.
A quick loop with a couple warmup exercises on the way was really just a chance to show the PAX the stations we’d be hitting along the way.
The Thang
The Ramp is, as the name implies, designed to start on the easier side and slowly increase the intensity. We started by doing the shorter loop and 10 reps each of Dry Docks, LBCs, and Squats. Repeato with 15 reps each.
Round 2 upgrades to the longer loop with 10 then 15 reps of Merkins, Big Bois, and Bobby Hurleys.
Round 3 is the longer outside loop and 10 then 15 reps of Mike Tysons, American Hammers, and Bomb Jacks.
Sensing the need for a bit of a reprieve we took a short break for some Mary, including Flutters, Box Cutters, and American Knockouts.
Back at it with the Final Round; a big figure eight with all reps done on the sidewalk between the ponds. For the finale we did Diamond Merkins, Jump Squats, and Burpees. 10 reps then 15.
With about 10ish minutes remaining I pulled out my handy dandy phone app with a random number generator. Setting it to dice mode I let the PAX choose the exercises as we made our way back to COT, stopping at various intersections to exercise. The PAX call cadence and the app chooses the total reps.
Back at COT we finished the remaining few minutes with some bear crawls, Lunges, broad jumps, and suicide runs.
Moleskin
Carb Load – Not only is he a Site Q for the Floater AND Blackhawk, but he’s constantly pushing me the whole time.
Rockwell – Apparently Rockwell showing up in Saturday is out of the norm (haha get it? You know, cause his name is Norm… Nevermind). You wouldn’t know it though cause he’s working hard and then went and ran the neighborhood 5k right after. Finally hit 50 but it isn’t slowing him down
Chatterbox – what a transformation! Started F3 back in July and now he’s leading 4+ mile Qs and running with Ignition. Way to go buddy!
Paper Jam – Moving down to Millbridge from SOB in the next month. It was good to meet him in person. Hopefully an announcement in the making. I’ll leave it at that as a teaser and provide details in the future
Chopper – Another SOB-land guy, Chopper was making the journey to get his Passport stamped. He’s currently in 2md place in the leaderboard and really racking up the unique AOs. If anyone is gonna catch Das Boot it’s him
YHC took us out
DICCS given.
The plan is to run 3 miles while executing 1000 exercise reps. I stole borrowed this from Fuse Box from Blackhawk in April sometime. As this was my first Saturday (60 minute) Q, I wanted to ensure its validity. I learned the hard way when asking a fellow Q-Site coordinator to Q my site, it comes with a, “sure, if you Q mine.”
The Warm Up and The Thang all run together. Warm up, stretching, exercises, stretching…
Having only posted Homecoming once, I wanted to ensure I knew the layout so I drove to the school at lunch Wednesday. I drove around the school multiple times to fully map our my plan. Did you know there is an officer in car securing the school during school days? I guess he didn’t like the older model all white car canvasing the school and escorted me off the campus. It was funny.
Technically the Warm Up – Mosey for a bit – 26 SSH, 24 Emp Walk, Calf Stretch. 26 Plank Jacks, 24 Dolly Parton’s, Jimmy Dugans. (100)
Get After It:
Shout out to Das Boot for keeping me honest with the time and the mileage.
Shout out to Damascus for showing up and getting after it even though he did not plan on coming out at all.
Then there’s Posse. Thanks for talking the whole time and especially for wearing those Richard Simmons borrowed tights. Gave the rest of us something to talk about…and really appreciate the leadership today.
28 freeloaders responded to the rumors that there might be refreshments and morning booze offered up at the end of today’s workout. 2 former Hydra co-Site Qs decided to reunite in order to co-Q an hour of misery and miscommunication (representative of the 2 years they spent together leading Hydra). Aside from their birthdates, they have yet to discover any other common traits, interests, or characteristics. The show went something like this…
Announcements:
DICCS given while I was rolling up in parking lot screaming out the truck window, since I was running a tad bit late–
Warm up– Mosey up towards school turn circle back to grab a few PAXS that were actually later than me…Continue Mosey to circle island down below near fields.
20 SSH–10 Low Slow Squats–10 Merkins in Cadence– upward dog– downward dog– can opener stretch and runners pose–Mosey down trail stopping before bridge for Al Gore while 6 catches up- Mosey to Millbridge parkway and wait on 6 in plank position.
The Thang
Mosey up to first street on the left (Golden View) for CLEAR AS MUD directions- Follow the road around and around the cul-de sac and back up (June) to (Millbridge) and back to starting point. At each intersection and there are 7 do the follow exercise..
Intersection 1-20 – Speed Skaters- 1 Burpee-
Intersection 2- 20- Bonnie Blairs- 2- Burpee
Intersection 3-20- Jungle Boy Squats- 3 burpees
Intersection 4- 20 Speed Skaters- 4 burpees
Intersection 5- 20 Bonnie Blairs- 5 burpees
Intersection 6- 20 Jungle Boys – 6 burpees
Intersection 7- 7 Burpees and circle back for the 6
Rinse and Repeat this one more time but only running between (June rd )and (Golden View rd) not all the way around.
Mosey down hill to trail head back to Kenningston and when at bottom
20- Jungle Boys- 20 Bonnies Blair’s while the 6 comes in
Mosey to clubhouse parking lot for a Zinfandel favorite since it was his original Q–
Bear Crawl/Dry Dock- 4 bear crawls- 1 dry dock and work our way up to 40/10– yikes we stopped at 28/7
Walk to other lot for a Doughboy Favorite ( dude is not affected in the least way by AB work).
1 Big Boy- 4 LBC or pistol LBCS depending on what I call– get to 10/40 as above- we stopped this at 28/7 also
Finish up Bear crawl/Dry Dock begin at 32/8 and get to our goal of 40-10-yikes.
Finish up our Big Boy/LBC – starting at 8/32 and getting to our goal of 10/40- yikes.
Mosey Back to COT
60 Speed Skaters/80 Bonnie Blair’s/80 Jungle Boys/56 burpees– LEG DAY BABY!!
Moleskin
As always, I love Qing this group of dudes and appreciate the opportunity as usual. Last night while driving home when I was SAFETY stopped at a stop sign and catching up on GroupMe I noticed a interesting post…. I noticed I had to step up help my boy Zinfandel out as he had the opportunity to take the wifey out on the town. Today we did a fast paced total body workout but I am sure most peoples legs will be screaming at them tomorrow. A few call outs from today
Deep Dish- Has graduated to the gazelle group- heck of a job brother. I would advise you to see ignition, swarm or pursuit groups soon– FYI though if they get wind you like to run they turn into bullies and yell at you and bully you into working out with them.. Heads up brother
Goodfella- always crushes it and then makes everyone feel better saying he is winded and sore– blah blah blah- we almost believed you.
Doughboy- WTF is the deal with your ABS– you were 2 cycles ahead of( I am the Darn Q) on every big boy– nice job man
Bread Boy- Has spread his scent at yet another site- SHOCKER
Banjo- glad you came out brother- good seeing you back out
Maddog- Nice ride brother- I thought I was following Zin this morning and I was getting a little nervous he was going to take my darn Q- Nice push as always brother.
Jwow- heck of a job and nice to see you back out after Popeye tried to kill us yesterday.
Centerfold- WOW- few months removed from surgery and back at it
Premature and SugarDaddy- fellows have been crushing it lately and logging some serious miles
Announcements
Goodfella has some big news on a big project he has been working on for 3 years- I will not blast it here yet but AWESOMENESS.
Deep Dish- the 6th man. He would see Goodfella at flag football games and saw his F3 shirt and asked him about. he showed up at Dromedary the following Wednesday and it was on…. 35lbs down, running like a gazelle and been with us 15 months..
Lots of 2nd Fs today which everyone knows about- painting, moving furniture ect..
Next Saturday cross-country trails will be put in over at 5 stones if your free bring chainsaws, rakes, pruners, muscle- it will start around 8:30am. They will allow us to use them as well and we might even have access to Fuse Boxes bathroom if we need and if we can continue trails to Champion Forest.