Staring into three (3) Q’s this week I needed to dig way deep into the 8o’s archives to satisfy the Pax. So without any cassette tapes, 45’s or the Sony Walkman I had to rely on some new-age Bluetooth speaker… seems way out there – who would have ever thought you could hear music on a speaker that doesn’t have a cord.
23 Pax were waiting for the DCCS (Living on a Pray – Bon Jovi). Disclaimer, cell phone, CPR – Saftey – we’ll be on campus but watch for cars entering the lot.
Warm up – Mosey to Basketball Court – SSH/PlankJax/LSS/Hurleys OYO
I’ve Q’d Watchtower a few times, but not an expert on the lay of the land so I decided to stay focused on the sparking lot and long stretch out front.
The THANG
Paula Abdul’s in the parking spaces – 2 forward/1back. start with 10 BH’s/lunge walk two spaces and do 1 Big Boi Sit up/ Crab Walk back 1…9 BH’s….lunge..2 Big Boi sit ups.
Burpee Mile – 2 burpees at each corner of the large rectangle in front of the school. Each lap = .36
Paul Abdul’s in the parking spaces – this time start with 10 Mike Tysons – duck walk- 1 speed skater – bear crawl back
Bobby Hurley ladder – finish for 5 minutes – curb to curb increasing BH’s by 1. Most did 10+ touches so over 55 total BH’s
Mosey back to Flag
REVERSE NAME-O-RAMA. Let’s not get stale – sometimes you need to switch it up.
It was hard to engage with each of you today as we didn’t do partner work – and most times I’m talking with the Donkeys or Clyesdales as that’s where I fall on the run portion.
But I truly appreciate each and every one of you. Everyone came to work hard today -some faces I haven’t seen in a bit – Chipotle/Big Tuna/ Tupperware- good to see you in the gloom.
Positive Energy Men – We have DryUary ending this week, Weight loss challenge continues and those doing goal setting are looking at a plan to improve themselves in 2020.
Announcements- Q school and site School coming up in consecutive Saturdays – Professor Posse has the details.
COT – Prayers for Damascus as he cares for the M who had pretty severe leg fracture and is recovering from surgery. Prayers up for Legalized and his family as they head to Philly(?) for an update on his son and potential treatments.
The Thang
DICCS given, big group today, let’s roll …
Warmed up with mosey headed to CHS parking lot, had to dodge a bus coming on our left, we detoured and circled back to get us on route.
I’m not creative, period. I dug into F3 Exicon’s to find one or two new exercise and I changed up the typical warm-up drill for something different …
After our warm-up mosey …
Now that fellow PAX was feeling satisfied and loose, your Q asked everyone’s 5K pace, by the reaction I got, few PAX do. YIKES! We shall have to remedy this in 2020. You can all do a 5K, time to sign up. My goal was to run “mile repeats” around the campus and run at your 5K pace or a little faster … Yeah I heard a little mumble chatter, but hey, your VO2 Max just improved … your welcome:)
Overall goal was to get some mileage in right??? C’mon it’s IGNITION!!!! With some exercises between laps to allow heart rate to come back down . How many laps? Good question, read on …
So the first 100 yds, Zin pointed out that we all must have the same 5k pace, because we were all together and boy were we mov’in! Especially Deadwood, he was leading the front of the pack. I gave it a little while and thought sure about half way he’d slow down, but nope, that dude kept on truck’in the entire mile. Had to be around a 6 min/mile. When we passed by the Flash group of course we all sped up to show off, I glanced at the watch, yeah 5:30 min/mile pace, is that wrong??? This may or may not have induced some dry heaving is some PAX (DW). I know my lap two suffered because of that stunt:) Freaking Gerber and Hollywood, geesh guys, talk about holding the Q accountable … you both suck are really strong runners. We all know Gerber is FAST, but you all should have seen him when he SPRINTED to the bathroom on that second lap, LOL! By the way, his third lap, seemed unfair since he was carrying a lighter load at this point. He ran off and left Hollywood and I.
After the first mile, we did exercises to allow heart rate to come down, things like Circle Burp, Merkins, Ab exercises. Then start w/ slow mosey for about 100 yds, building up to 5k pace for the next lap/mile around campus. Following each lap with more break exercises before setting out again. Ended up with 4 laps … due to Foundation.
Scores & Highlights
Moleskin
I got wordy above, so I will make this short …
Announcements
A place to put your name:
What: Run/Hike 50K (or less) at South Mountains State Park in Connelly Springs
Route: The recommended “route” consists of 3 different loops (11.7 miles, 10 miles, 9.5 miles – details below) covering a total of ~5900 feet of elevation gain. Each loop starts and ends at the parking lot where someone’s pickup truck will have water and snacks (see below, bring a snack) for refueling before your next loop.
** If you don’t want to run 50K but still want to join in the fun, come run 1 or 2 of the loops. Or, come do your own darn thing since this is all just a suggested way to spend your morning. We have at least 1 HC to Ruck Loop 1 if that is more your style.
When: Saturday, February 22nd at 7:00 AM. Gates to the park open at 7. We will chat a little and then start running promptly at 0715.
Where: South Mountains State Park, High Shoals Parking Area (https://goo.gl/maps/DrA4wHzbuYrRdXE89)
Cutoff: There’s no official cutoff as this is not an official run but the guy with the pickup truck has to leave by 3:00 so if you’re not done by then the snacks/water will be gone. Otherwise, you are responsible for getting yourself home anyway so nothing else changes.
Who: PAX from wherever. This is going to be a fun day of running/hiking in the mountains with friends both new and old. Hope to see you there.
Cost: If you haven’t been paying attention, this is unorganized and unofficial and therefore FREE. If you are so inclined, it would be nice if you brought a snack to put in the backup of the pickup truck for your friends to try.
DISCLAIMER: To be clear, this is not an organized or official run/race/event. If you come, you are on your own and entirely responsible for your own safety and well-being. If you choose to run the same loops in the same order as us, awesome! But, as with all things F3, you are encouraged to modify as necessary to avoid personal injury and overall make good decisions with your life.
The loops/routes will NOT be marked. There will be GPX files available for those with fancy watches as well as printed maps and cue sheets available in some guys truck in the parking lot at South Mountain. Most carriers will have cell service out there so it is highly recommended that you carry your phone with you and common sense thoroughly suggests that you stick with a buddy.
Bottom Line: This is going to be a blast. If you haven’t been to South Mountains State Park before, you are really missing out. We will cover almost all of the trails there, including all the big views overlooking Jacob Fork Gorge, the 80-foot High Shoals waterfall, and the beautiful mountains of Western NC. As stated above, if 50K is too much to bite off, you can always come run one of the loops, make up a route of your own, or just come eat snacks and high five your friends when they stop at the pickup truck.
Interested? Add your name, etc. to this sheet so we can all have an idea of who’s coming:
Tentative Route Maps (to be finalized soon):
Full Route: www.plotaroute.com/route/993852 (31.2 miles / ~5,900 ft elevation gain)
First Loop: www.plotaroute.com/route/993743 (11.7 miles / ~2,100 ft elevation gain)
Second Loop: www.plotaroute.com/route/993851 (9.5 miles / ~1,700 ft elevation gain)
Third Loop: www.plotaroute.com/route/993748 (10 miles / ~2,100 ft elevation gain)
10 pax gathered for the 4th episode of Swole on what turned out to be the best weather we’ve ever had for the gear workout that is still in it’s infancy.
The Thang:
Quick Warm Up:
10 SSH, 10 IW, 10 Windmills
10 RDLs each leg
5 rounds of 90 seconds of waiter carry(spend 45 seconds with one arm going one direction, switch arms and turn around for 45 seconds)
5X5 Double Cleans with heavy KBs
5X5 Double Front Squats with Heavy KBs
End of planned weinke so YHC had to get creative….
Kettlebell Tunnel of Love(all kettlebells must travel through the tunnel of planked pax, about 30 bells ranging from 30-62 lbs) #crowdpleaser
24 LBCs(for Kobe RIP)
1 minute of elbow plank
1 minute of hollow holds
A little more than 1 minute of glute bridge
COT
Moleskine
Better weather, more pax. Pretty simple.
The two workouts we are alternating with RDL/WC/2xcClean/2xSquat vs Press/Swings/FC and it seems the former consistently takes less time to complete than the latter. YHC knew we’d have to have an extra 10 minutes or so of goodies to finish up with. That led to KB Tunnel of Love. I’ve pulled it out for Tweet and Meat in the past but it is more fun with more pax and kettlebells.
Voodoo provided the tunes for this week. He has been doing a better job of picking good music than I have.
Announcements:
Pray for Madison’s daughter as she has an MRI on Friday and pray for Doc McStuffins during his heart surgery on Wednesday
Program continues this week at Meathead(Calvary) on Wednesday and Olympus(Elizabeth Lane Elem) on Saturday.
Plenty of Qing opportunities(ie every week is open) for Swole. Because it’s a WIB at this point, perfect opportunity for newer pax looking to cut their teeth at Qing or more seasoned pax looking to up their Qing totals in 2020.
16 men decided not to fartsack on a cold, late January Monday to join me for a social anxiety busting Q. DiCCS given (Disclaimer, Cell phone, CPR, Safety) with reminder to circle back for the 6 and to lead Mary.
Mosey to middle school front parking lot.
Pair up (clydesdale with gazzelle) for 10, 20, 30’s loop
Mosey to the covered area in front of middle school for a round of “Super Tysons”
Next up an on your own “Rockwell Ripoff” keeping with the 10, 20, 30 theme
Mosey to the sidewalk area of the bus lot and do alternating Side Shuttles to the bathroom area.
Grab some wall on the bathroom
Closed it out with a fast paced mosey back to COT with 10 Dry Docks every other light pole. I took us out (thanks to Goodfella for pushing me to do so).
Done!
MOLESKIN:
Chilly morning today, however, as Mad Dog mentioned… it felt a little warmer than expected. I wasn’t sure what to expect regarding turnout and my goal was to simply get through the workout with minimal mistakes etc. Thanks to those who circled back for the six, lead Mary etc. and to Chicken Little for giving me the opportunity to lead today.
One thing I wanted to mention here is my appreciation for F3 and the acceptance/push it provides. Most of you have no idea who I am etc. and that’s pretty much “on me.” I’ve shared my anxiety issues with the PDS crew and a few other Pax so they know about my “jester.” I’ve struggled with social anxiety (Social anxiety is the fear of social situations that involve interaction with other people. You could say social anxiety is the fear and anxiety of being negatively judged and evaluated by other people. It is a pervasive disorder and causes anxiety and fear in most all areas of a person’s life) for as long as I can remember and I’m just now finally starting to address the issue (thanks to F3). Today was a big step towards facing my fear, getting out of my comfort zone etc. (even if it was just a simple re-cycled Q that probably bored some of you). I wanted to mention my “jester” because I sense that some of you are mistaking my shyness for something else (being aloof, uncaring etc. which for those that “really” know me… isn’t who I am at all). Anyway, hopefully this paragraph gives you a littler more insight in to “the current world of La-Z-Boy.” I look forward to facing my fears in 2020 and getting to know each of you more as we progress through 2020 and beyond.
ANNOUNCEMENTS:
19 morons thought that YHC was still sick and that surely they would be presented this morning with a quality workout, a traditional regimen, and trustworthy leadership. Instead, they got a has-been Spin class instructor with a neon fanny pack and a Napoleon complex. They followed anyway… they always do.
Moleskine
Announcements:
Big thanks to Hoover and Geraldo for covering for me while I was out with the man-flu, and for trusting that I would actually show up this morning. Have a sensational week, my brothers!
4 pax eventually gathered at Elizabeth Lane Elementary at 0700 yesterday. Stone Cold and YHC met at 0630 for a 5k pre-run. High Tide texted around the start time to let me know he had driven to the wrong workout (sorry, RockZero pax!). Retread pulled in with his loaner Charger at about 10 after.
Today was the final day of week 3 of the SFG prep program. I had been out of town the previous 3 workouts and was eager to get to work.
Here’s the weinke:
| 1/25/2020 | Single presses: 10 x (5 press ea side @ 24kg) |
| 1H swings: 26 x (10 swings OTM @ 28kg) | |
| Farmer’s walks: 4 x (90 sec @ “heavy”) |
100 presses (50 per side) is a lot of presses. I think everyone was feeling it after that. I can tell you the last few reps of the last 2 sets were really tough. The swings were grueling as well. 26:00 of 10 swings on the minute adds up. We were happy when the time was up and decided to ignore High Tide’s suggestion that we keep going until 30:00. Stone Cold had to bail after the swings to get his son to Scouting for Food. The three remaining pax experienced full grip meltdown as they completed the 6:00 (in aggregate) of farmer’s walks.
Moleskine:
| Week 4 | ||
| Session | Date | Exercise |
| 1 | 1/27/2020 | Single leg RDL: 3 x (5 lifts per leg – light) |
| Waiter carries: 5 x (1 carry ea side @ 32kg) | ||
| Double cleans: 5 x (5 cleans @ 24kg) | ||
| Double front squats: 5 x (5 squats @ 24kg) | ||
| 2 | 1/29/2020 | Single presses: 10 x (5 press ea side @ 24kg) |
| 1H swings: 24 x (10 swings OTM @ 28kg) | ||
| Farmer’s walks: 4 x (90 sec @ “heavy”) | ||
| 3 | 2/1/2020 | Single leg RDL: 10 x (1 lift per leg – moderate) |
| Waiter carries: 5 x (1 carry ea side @ 32kg) | ||
| Double cleans: 5 x (5 cleans @ 24kg) | ||
| Double front squats: 5 x (5 squats @ 24kg) |
I think this mornings workout can really be summed up with one phrase. “Well, it seemed like a good idea at the time”. With one last Q before heading out of NC, I wanted to try and not just replicate a Q I’d done in the past, maybe try something I hadn’t done before, and deliver a solid work out in the process. As I’m sitting here writing this, I can feel some tightness in my legs and shoulders, so I think I still delivered a good workout overall. But, the whole thing came off a bit more unorganized than planned. Regardless, I appreciate everyone following me around my old stomping grounds of MillBridge for an hour this morning. Here’s how it went down,,,
Warm-up:
The Thang:
Moleskin:
It’s hard to say what this group has meant to me, so I’m just going to leave it at this. You all are great, and this organization is amazing. If you’ve been around for a while, thank for everything you’ve worked so hard to create. I wouldn’t be who I am today without you guys. For you guys that are still new, just keep showing up and pushing yourself. You’ll find part of you that you didn’t know were there. The time and effort will be well with it. Again, thank every one of you. See you soon for some brews fellas.
Announcements:
Christs Closet Folding Party 2nd and 4th Thursday 7:30pm
3rd F at five stones tomorrow at 7am
Site Q school on Feb 1
Q school on Feb 8
Welcome FNG Orange Justice (2.0)
Crisp, cool morning and an even 16 pax came out, even though Thin Mint wasn’t going to be the Q. Actually, we had one more come into the parking lot- Goonie, who arrived late and said he could not find us. I think he had a nice run. Clock struck 6, no FNG’s, disclaimer was short and off we went.
The Thang
With no prerun for YHC (some noticed) I was ready to run. Maybe I am predictable, but I love starting the workout at the top of one of the many parking decks. Something about the air, the ramps and the stairs, always deliverers. That said, we ran to the deck at the lowest level, utilized the very scary, lonely, dark stairwell. If it wasn’t for the other 15 behind me, I would not of continued. We made it to the top and to start the day.
Warm up
Imperial Walker x 15
Side straddle hops x 15
6 count man maker burpees x 10
Squats x 15
Next was the climb back down the ramp. We ran down one level, then back pedaled to the top and performed some exercises. Then we ran 2 levels down, back-peddled one level and completed a series until we got to the bottom. Exercises below
Time to mosey to the entrance of the deck. Directions were provided about the final destination, Rock Pile….the one by the pond. Are there others….
Mentioned this should be a brisk run, but to keep the pax togther, we paused a few spots. At the roundabout we paused and the directions we give to sprint to the bottom. We paused midway as I thought we lost somebody, more on that later.
At the rock pile, partner as you come in- P1 grabs the rock and head to the parking lot
P1- Bi’s, Tri’s, Over head press, Squat – each x 15 / P2 run to playground and perform 10 pullups
2 rounds then P2 returns rock
Time to run around the lake
Stop at the first building – Decline merkins x15 / Step ups x30 / Dips x15
Stop at the second building- Incline merkin x15 / jump ups x15 / Dips x15
Stop at the benches- Decline merkins x15 / Steps ups x30 / Dips x15
Head back to launch…..but once we crossed the median, JAIL BREAK home. DONE
Announcements: Church on the Streets- sign up! If you can’t make the first weekend, it happens every Sun! Go, take a 2.0, it is really humbling and good for the soul.
Big props for Snow Flake for taking us out!!
Ye’ Olde Mole Skinny
– I don’t sign up to Q often- some may have noticed the rust. However, I am making a point to try and help an AO when there is a hole. I can’t always do it, but happy to help TM out today.
– I always plan the workout, but the warm up could use some practice…mumble chatter deserved
– The 6 count burpee count was rough, I admit it. I know you began to question the winkie, but there was a plan and it is on the paper
– I believe there were 3 prerunners – Wild Turkey, Fire Hazard and Nard Dog…sorry if I missed someone
– Mentioned earlier that I thought a member of the pax went down. Apparently it was only Fraleys crap towel, quite the commotion!
– Hand release merkins are the best…it is the only way to keep the pax honest and do them all
– Trying to keep the pax moving today so I stayed up front. Always thanks to those pax holding the 6 and not letting anyone left behind
– What is up with the stairwell mentioned above. I don’t think I have ever been in it…yuck
– I was totally nervous when I thought the parking deck was closed, you all almost had an uplanned workout
– Good job Gonnie for not just leaving, way to get the miles in
– Special shout out to Brexit as he is getting back at it after his car accident in an Uber. Glad your back at it!