Threat of rain in the forecast for my 32nd Q and 3rd this week! Would people fartsack due to fear of drowning and low T? Would someone show up in a wetsuit and a life preserver because they don’t take chances? Would Dasher flex his abdominals with a mean face in the family photo? A lot riding on this morning…
Quick story: in my 20s some friends and I walked into a bowling alley at like 10pm on Sunday as they were getting ready to close. People were still bowling and we wondered if we could play. The person behind the counter was loading a CD and we asked if they were still open. She responded, “if you are willing to pay cash and listen to Def Leopard the rest of the night we are welcome to stay as long as we would like!” We happily obliged and that night will live in infamy as one of greatest nights of my life. Fast forward to this morning….
Naturally I woke up to slip on my gold tights, Peterbuilt trucking shirt, cut off sleeve jacket, black wig and bandana as I prepared to channel my inner Def Leopard #1 fan status. Playlist prepped with some classics and my weinke felt good. Bat signal sent to the Providence Downs Costume Mafia to join in the festivities this AM and I began my journey over to Dromedary.
Disclaimer Given and then Goodfella asked me what I was dressed as. I ignored him and hit my speaker on to begin blaring Pour Some Sugar On Me to set the stage for the morning.
THE THANG
Mosey Around the Lot and circle up:
• 20 x SSH IC
• 10 x Imperial Squawkers IC
• 10 x Merkins IC
• Calf Stretch
Mosey small circle lot. Grab a Partner & Split Some Fun. Partner 1 runs a hot lap while partner two splits
• 100 x Bobby Hurley’s
• 100 x Carolina Dry Docks
• 100 x Squats
1st Homage paid to the site Q in honor of their 5 Anniversary: Dana Abs (40sec each)
1. 40 second side plank
2. 40 second side plank
3. 40 second elbow plank
4. 40 x LBCs IC
5. 40 x Plank Jacks IC
6. 40 second side plank
7. 40 second side plank
8. 40 second elbow plank
9. 40 x LBCs IC
10. 10 x 6” plank jacks IC
Mosey to straightaway in front of school. Up two, back one. 10 Lunges. Mosey Up 2 lights. 10 Big Boy Situps. Mosey back 1 light back. Circle back for the 6 when you finish.
2nd Homage paid to the site Q in honor of their 5 Anniversary: Goodfella’s Burpee Station. Mosey to front of middle school. 12 burpees a minute for 3 minutes.
Mosey to the Lunch Tables.
• 30 x dips
• 30 x In & Outs
• 30 inclined Merkins
Mosey back to COT due to time. Ab work.
• Transporter led Box Cutters
• Dana led Gas Pumps
• Goodfella led Heels to Heaven
• Transporter led American Hammer
MOLESKIN
What a morning it was. It drizzled a bit but was great weather overall. Not a ton of mileage but we crushed that core during Dana Ab’s and I did my best to make someone puke during the 3 rounds of 12 burpees a minute. That’s a crusher but something amazing happened. I looked up on my 36th burpee to see that literally EVERYONE finished at the exact time! Incredible, someone would say impossible…🤔🤔🤔
I don’t have a lot of feedback or lessons learned from today. I’m loving this week so far and we are all in for another treat tomorrow morning in downtown Waxhaw.
ANNOUNCEMENTS
• Q School and Site Q School this weekend. See Posse for more details.
• We are gathering lightly used clothes and toys leading up to the holidays for Christ’s Closet. See Deadwood or BC for any questions or donations.
• Holiday Party is coming up on Nov 16th. Room is booked, hors d’oeuvres are ordered and all that’s left is you to RSVP. We are almost up over 60 people already! Please ping me at a workout or on GroupMe and send over your Ms name if she is attending as well.
YHC has been doing F3 for a long time (don’t ask how long) and learned a lesson this morning in becoming complacent. The Q is supposed be prepared, give concise directions to entire pax and make sure they understand. YHC allowed complacency to creep up that hopefully will not jeopardize our ability to work out at Calgary.
A Q should be prepared for all possible outcomes and plan accordingly. Cars driving thru a dark parking lot at 5:45 is one of those potential outcomes. As such, the Q should make sure the PAX understands that this might happen and give directions to avoid an incident. YHC briefly instructed PAX, all of whom likely were not even within ear shot distance, to place rocks off the road when not in use. As a result, a few rocks were placed in a parking spot and in a lane. Next thing we know, a car drives over one or two of said rocks and thus Lorax will be called to the principal’s office (well, preacher).
Lesson is that YHC needs to remember that planning and clear directions are necessary no matter how long one has Q’d. This one is on me and I hope others will learn from my mistake.
The Thang – 15 men gathered not withstanding the pending rain – even Spackler didn’t refusnik this one.
Warm up with 10 8 count burpees, 10 mtn climbers, 10 merkins, and 10 peter parkers.
Mosey over to middle parking lot for four corners with sprint to each corner and 10 of called exercise at each corner.
Mosey to rock pile and grab a mid size rock. This was the point at which the Q should have made sure all PAX were listening clearly and acknowledged the instructions. Lunge walk with push press down to 2nd island. Sprint to 2nd light post and back. Walk to middle aisle and perform skull crushers with your rock. Sprint to 2nd basketball goal and back. Lunge walk with push press to next island and sprint to 2nd basketball goal and back. Walk to next island while doing curls and then bear crawl to first light and sprint to 2nd light and back. Walk to pavilion while doing curls.
Modified Jacobs ladder with burpees at top and squats with rock presses at the bottom. 1 to 7 (7 trips up and down) . Six minutes of mary at the end to let the heart rate come down a tad.
Carry rock back to pile with curls and lunge walks on the way. Finish with 20 sumo squats.
Run back to starting point and finish with some more mary and 1 minute of burpees.
NM
I’m still pissed that I didn’t give better instructions. Don’t let this happen to you.
Margo is now up for rename. He tried to poke the bear with a tweet about how easy the workout would be and then didn’t get his lame ass out of bed. I think Fartsack is a good new name for him – that’s what I will call him regardless.
Strong work although the respects were out front for the most part. Young guys need more pride (and learn to get a jump start like YHC). Call Snooka or Magoo if you need some help keeping your wife/girl friend satisfied.
Announcement
Coat drive ends early tomorrow (delivery at 9am) so contact me for any last minute deliveries.
Humbled to lead such a great group and learned from my failure this am
After a solid Devo (see bottom), we got going with –
Warm up:
8 Brocades (Ba Dua Jin) Qi Gong practice –
The Thang:
Mountain
Sun Salutation (x4)
Back to Mountain
Begin Sun Salutation until Plank
Warrior 1
Warrior 2
Peaceful Warrior (repeat warrior flow on other side)
Starfish
In Mountain, beginning balancing poses
Right leg in, reach for left toes (switch)
Butterfly – push legs with elbows
Pigeon – both sides
Moleskin:
We started with a Devotional about letting go of fear and not looking at fear, but looking to God to help us overcome fear.
After the Devotional, the Pax warmed up with the 8 Pieces of Brocade (Ba Dua Jin) Qi Gong forms and then moved into yoga and stretching for the main beatdown.
Thanks to his millennial mentor (Tweetsie), YHC upped his Gumby game by using Spotify for some delightful Reggae music and new Devotional app.
It was an honor to lead.
(POSTED FOR BEAVER by Swiss Miss, who also took the liberty of titling the workout.)
Oh man what a beautiful morning it is for 31st Q and my 2nd Q of the week! Crisp air, light humidity and my jeans are cut shorter than my pockets. I channeled my inner dirty redneck by looking through Banjo’s family tree. Oddly enough only about 2 or 3 limbs over the last 6 generations. #thatsaninbreedingjoke
As I glanced at each of his family members I eventually locked eyes with his Uncle Cletus T. Carson the 3rd. This guy was known for a lot of things in the area but as the only body shop owner in the trailer park he knew everyone. He was always busy but the local men folk kept coming back to his place because of his ability to suck chrome off a bumper. Never heard of that service but people laugh whenever telling a story about Cletus.
That made me think I should celebrate Banjo’s uncle and what an honor it would be to lead a group of fine men all over New Town Elementary. I threw on my daisy duke shorts, my cut off sleeve flannel, my pigtail wig, my mesh hat and my reconstructed Vietnam military boots. Sadly Banjo had too many IPAs and cigars on the golf course yesterday so missed his alarm.
DiCCS given for the most part.
THE THANG
Mosey down along street, around the entire school and circle up at flag pole for:
30 x SSH IC
10 x Imperial Walker “thingies” IC
Jimmy Dugan
Calf Stretch
Mosey big lot for 4 corners. 2 laps. 2 corners do 10 x burpees and 2 corners 20 x LBCs.
Mosey to neighborhood. 25 lunges. Mosey down to far end of caldesac. 10 x Bobby Hurley’s. Mosey to the top. Repeat 3 times.
Mosey to back of school for the track. Partner up with opposites. Someone you have never partnered with before. Partner 1 (gazelle)runs a lap. Partner 2 (Clydesdale) elbow planks. Everyone planks until the 6 is in.
Next. Partner 1 runs while partner 2 does 5 pull-ups and BB Situps until teammate returns. Mosey back to start.
MOLESKINE
Holy sheet wigs are hot. Flannel was a bad choice. Lastly, what was a thinking wearing some old ass Vietnam boots for a boot camp? True dedication to a costume is what pushed me through the workout and now the blisters on my feet are reminding me that I might be an idiot. Nothing new.
I appreciate everyone following me as I’m sure the view of me from behind was a real train wreck. Not to mention those rounds of LBCs during four corners with me on my back. I’m thankful for great elastic on boxer briefs to keep the family jewels in place regardless of what Dancing Bear prays for every night. No judgment.
Overall it was a quiet morning again. Does my costume suck the life blood out of the PAX in the AM? Is the form so on point by everyone that no one has anything mean to say? Am I breathing so hard that I’m missing the morning chatter? What the hell am I wearing tomorrow and who’s on this journey with me? So far I think it’s Recalc, Mad Dog, Sausage Party, Gerber, Doughboy, Smithers and Chastain. Are you knuckleheads in for the long haul with me? You are in for a treat and zero tricks will be turned.
Thank you MD for taking us out. Thanks for nothing DW for the awful photos.
ANNOUNCEMENTS
15 of south Charlotte’s finest gathered on a still relatively warm late October morning to get a great start to their Tuesdays. After the normal disclaimer, where I both disclaimed myself and announced that Hopper would be the substi-Q if needed, and that he, too, was indeed covered by the disclaimer, we were off.
The thang:
Mosey to the turf field hockey and LAX field and circle up on the CL logo for COP. The relatively usual Hannibal warm-up:
Now that we’re warm, mosey to the end line, partnering up along the way.
Mosey to hot box, stopping briefly at the speed bump for 25 dollies to mark our territory.
At the hot box:
Active recovery with high flutter x25.
Mosey back to turf field, line up abreast on sideline. Heels to heaven suicide (run across field for 10 HtHs, back for 9, and so on to 1). Each time you cross the midfield point, drop and do one merkin.
About out of time, mosey to the parking lot by the MAC for 5 MoM (Rosalitas, low fast flutter, protractor).
AYG back to launch. Done
Moleskin:
It was touch and go as to whether YHC would be good to go for this one, which I think made Hops a bit nervous (Hopper evidently never had a doubt, despite the fact that he had to be well aware he was on deck). YHC severely sprained an ankle during his last Q 19 days ago at Hydra, which still has some swelling. The original plan was to stay off the legs as much as possible, but then I was to have “surgery” (medical lingo for “we’re going to charge you more”) to have a wart removed on the right index finger, which would have made upper body work difficult. The thought crossed my mind that we might stand around and just look at each other, which was an entertaining concept just to see how the refusiniks would refuse that (would they break out in burpees?). But alas, no “surgery” was required, the ankle held up in its one and only test yesterday at Base Camp, and so we were all saved.
All went pretty much according to plan. Pop Tart realized about halfway through the first set that we really didn’t need to partner up, but rather just do half the exercises each. #OnToMe But, the mumble chatter around the whole partner thing made it worthwhile in itself. One Eye and another (couldn’t tell in the gloom) crushed this set and were consistently out in front.
On the way to the hot box, Semi Gloss accused me of making the workout up on the fly. No brother, it’s just a sign of greatness that you can’t tell. Geraldo led the way on this set, opting to up his game and did jump ups instead of step ups. It’s you against you, and he’s better for it. We were forced to evacuate the hot box following the third set, as Semi Gloss unloaded the gaseous remains of last night’s dinner (or was it 2 nights ago?).
The PAX didn’t seem all to excited to go back to the turf, but all put in good work to finish strong. The single merkin in the middle was a disguised burpee, and even the refusiks seemed to do most of them. #ImSmarterThanYou. Finished strong up the hill to meet up with the Runstopper led Fast Twitch crowd.
Thanks to Hopper for the takeout, and to Hope and Hopper for the opportunity to lead this fine group of men.
Announcements:
YHC rolled into the AO a few minutes early followed by Chelms and Magoo. We gave Chelms some coats YHC and Way had donated at Anvil on Wednesday and a few others rolled in from other Pax. It was one of those perfect October mornings, not too hot, not too cold.
As 5:30 rolled around, there were no site Q’s to be found, but a disclaimer was given that may or may not have contained the word unsueable, but off we went.
Mosey to the shopping center at Carmel and 51 for COP. Site Q Margo caught up with us.
COP
The Thang
We ran the stairs of the shopping center with 40’s of squats and lunges at the bottom of the stairs. First run was 40 squats and 0 lunges, then 30 squats and 10 lunges, then 20 and 20, 10 and 30, and ended with 0 squats at the top and a walking 40 lunges. Some plank work done while waiting on the six.
Mosey across 51 and then across Carmel to the business park. Grab a rock from the nice assortment at the back of the parking lot. At each median along the outside of the building, we did increasing reps of stagger right then left merkins. 1 each side at first median, 2 each side at second and so on. The original goal was 10 but the 8th median was a nice stopping point.
Went back to the rock pile with increasing curls and tricep extensions at each median. Put the rocks back and headed back to the AO.
Stopped at the patio in front of the school for sets of step ups, dips and derkins then back to launch for Mary.
Mary
YHC took us out in prayer
Moleskin
Easy group today, no waiting around at all with everyone together. The cool weather had everyone in a good mood and getting after it. I knew that I had done the 40’s set before so I looked back at old BBs before writing this one because it seemed extra bad this time. So last time we started at 30 and 10 with increments of 5 so it added another round, but still 100 was the count for each then and now. Doing that first puts the body in slow-mo from then on.
It’s now Tuesday and I can’t remember everything else that happened and may have made up some of the above, but it’s pretty close and will due for now. Thanks Margo and Mermaid.
5 dudes (only one site Q) posted for The Matrix. Mid 50’s and clear skies. No excuses to not be posting on a day like that.
This BB is a day late so I will do what I can to remember the workout.
Disclaimer, Mosey then COP. Lunges, Slow Merkins, and some more standard stuff.
Head to the playground for 10 pull ups. !0 burpees at the island and 10 situps over there. Repeat for 3 rounds.
Head over to the wall. Feet on wall for some decline merkins. 5 rounds with some leg work in between. Reverse lunges, broad jumps, one-legged hops, and frog jumps. Also some wall sit.
Head to the back parking lot for Merkin/Box Cutter circuit around the islands. 25 each on first lap, then 20, 15, 10, and 5
Sprint home.
Moleskine.
So Pop Tart schedule me on the Q list and confirmed yesterday but apparently slept in. That’s OK. We had Squid there to keep us in check although when I called for feet to be 12-18″ up on the wall he got into full BTW stance without hesitation. It seemed weird to me, but who am I to judge? Way is posting regularly now (more regularly than many of you punks) and getting into to good shape. Pitchfork isn’t one for the mumble chatter. Got out of the car for a 4 minute warm up stroll then joined us right at go time. Still killed it. Got to chat with Hot Yoga for a bit. Transplant from way up north (Dilworth) and now lives near Waverly. Plenty close to jog in to workouts on Wed and Friday.
Thanks to Squid for the takeout.
Tomorrow is the last day to bring winter coats.
Sign up for Christmas party by sending Mighty Mite $30 per person.
-Alf
Rumor was that there was going to be a lot of crying at Cuthbertson this morning. So to my delight there were 8 pax that were having none of that and wanted to man up and crush some miles at ignition. No costumes, no crying, just your’s truly and 8 pax going all out for an hour straight.
Warm up
Mosey front of the schools around to the back of the high school over to Transporters shed (although Dasher could not make it to the shed and bailed out somewhere near the football stadium). and circle up.
20 x SSH
15 x merkins
(Dasher shows up looking several pounds lighter)
15 x Mountain Climbers
Calf stretch
The Thang
Mosey behind middle school to trail that leads to Lawson. Start at Surveyor General drive and run to Papaw Drive. Run up 2 streetlights and 10 Bobby Hurley’s. Run back 1 street light for 10 hand release merkins. Continue the up 2, back 1 until you make it to Papaw Drive.
7’s on Papaw Drive. Start at the bottom of Papaw drive with 1 burpee and run to the top of Papaw drive and complete 6 merkins. Continue until you reach 6 Burpees and 1 merkin. (at this point Carb Load throws his back out and Bottlecap starts lathering on the chapstick!) Thankfully no CPR needed and Carb Load was able to stretch in out with the assistance of our in house yoga instructor (Goodfella). And we are back on track and mosey to the front of the neighborhood. At the front of the neighborhood 5 burpees OYO and then mosey over to the high school gym.
Once at the high school gym start a triple nickel. At wall one complete 10 mike Tysons then run down the stairs and hang a right on the path back up to the gym and on wall two complete 20 donkey kicks. Rinse and repeat 5 times.
Mosey over to middle school entrance grab some bench. 20 step ups + hot lap, 30 dips + hot lap, 20 Derkins +hot lap.
Finish with 30 dips and Mosey to COT right on time.
MOLESKIN: nothing mushy for me. I’m Irish and we like to bottle that sh*t up and store it deep down. Just keep showing up to post and be the best you can be.
It was beautiful summer morning with Halloween looming around the corner when I thought, “how can introduce some fun into my Qs and push my personal pain levels?” I’m not honestly sure when I came up with the idea but I immediately started texting each of the Site Qs.
Since none of the calendars communicate it was pretty easy and I only needed to bump one person, thanks Gerber! Next up was coming up with a costume and then planning a painful Q with the possibility of a theme.
Today was my 30th Q and the theme was the ever so famous Forrest Gump. I had Carson drop me off near the buses and then made my way down the long sidewalk for my entrance. “I was running….”. I started my sprint with the famous stiff upper body and a few of the PAX noticed my entrance. I should have had it filmed it would have made a great gif. Oh well….
DiCCS given. Let’s roll…
THE THANG
Mosey to the front of the high school. Circle up for….
1. 20 x SSH IC
2. 20 x Imperial Walker IC
3. 10 x Merkins IC
4. Jimmy Dugan
5. Calf Stretch
6. 20 x Deep Slow Squats IC
7. 20 x Mountain Climbers IC
Money to Alcove for some classic Merkin Air Press Webb. My momma always said life is like a box of chocolates and this is going to suck. 1 Merkin & 4 Air Presses up to 10 & 49.
Mosey to circle by track and find some light. ACTION:
So let’s lose the feelings in our legs together. This is called the Lt Dan. 1 deep squat & 4 jump lunges. Only half completed….for now
Mosey to large HS parking lot. 1st light, 10 x Speed Skaters and back. 2nd Light, 10 x Speed Skaters and back. Out to end of parking light, 10 x Speed Skaters and back. 10 x Monkey Humpers between each round.
Mosey towards stairs. 1 x Big boy sit-ups. 4 x LBCs. 2 x Carolina Dry Docks between each round. Half completed because my leather belt was hurting my spine. So let’s roll out…
Mosey to back of middle school picnic tables. Complete Lt Dans. Now find some bench. 30 x dips. 30 x In & Outs. Repeat but with only 15 x In & Outs.
Mosey back to COT with 2 minutes to spare. Complete the last few rounds of the previous Ab Webb. All done!
MOLESKIN
Big old group today! Lots of familiar faces and two FNGs. Thanks for following me across the campus today. Thank you to everyone that circled back for the 6! This is an essential step in our growing/building/“feel good about yourself for helping others” process. Get back to the circle first, break off and go back to the end when you can fellas.
Nearly zero mumble chatter. Maybe we had some but I missed it. Usually you at least hear Recalc comment on someone’s poor form but is didn’t do any Bobby Hurley’s so that could have been it. Maybe it was the slew of Webbs that kept the chatter low. Great push by everyone to close it out. Everyone got over 2 miles and pushed hard.
Lastly, I learned today that naming FNGs is not up to the Q and they MUST pick one of the awful names blurted out to them. For instance this morning an FNG says he works for Pepperidge Farm the company known best for its yummy breads and delicious freaking cookies. Bottlecap yells “sausage!” Then Goodfella yells “Tube Steak” and then I disappeared to my happy place where I would focus on the facts given to me. I went with Yeast, turns out that was taken so I went with a name that would enshrine the awkwardness that is BC and GF – Welcome Sausage Party!
Then Catfish brought his brother who I was unaware was an FNG because he made up a nickname for himself Stump. Nice try bud. He shared a little background about previous heart issues but I was more focused on the play with his brother’s name and I went with Noodler. Taken. WTF. I was afraid that GF and BC would yell something again about weiners so I quickly named him Mud Guppy.
Welcome fellas and thanks for taking us out Bottlecap.
ANNOUNCEMENTS
We will continue the tradition of the 5th Tuesday of the month as a Test Day. Since we’ve been using Marathon Pace as a guide for this month, you’ll have two options for this workout on Pace & Recovery, but both will utilize the same venue.
800m on the Bull Ring at “Interval Pace” (a.k.a. VO2Max). Find your target pace using the calculator here: http://runsmartproject.com/calculator . Recovery is 200m jog, which can be run down to the Putting Green and back. Optional if you run the next 800m in the opposite direction. Repeato until time schedule above.
800m on the Bull Ring using the Yasso 800m format. The workout is explained well HERE (click for link). The premise is that you pick a time goal for a Marathon, say 4hr:00min. You run a 800m at that target, but in minutes:seconds, so 4min:0sec. Recovery jog for the same amount of time, so 4min:0sec. Repeato until time schedule above.