Man oh man, what freaking morning for my 16th Q. Planned out the weinke the night before like usual. Good solid idea on my iPhone knowing we would have packed house, I mean it’s Monday…..
Wife taps me on the shoulder at 5:18am and says, “aren’t you leading the workout this morning?” HOLY SHEET! Grab my pile of clothes, hop in the minivan and pulling out of the driveway at 5:20am. GPS says arrival at 5:34 and so I channeled my inner soccer mom with the driving skills of Dominic Toretto. All those years of watching the Fast and the Furious franchise would pay off in spades…
I arrived at 5:27 and what is happening? 4 people there? Lot seemed pretty full but everyone it seems was after Rubbermaid’s beatdown at Ignition. I mean I know it was cold but come on…
More brothers pulled up. DCCS reviewed. We gone!
THE THANG
Mosey to back of middle school and circle up:
1. 20 x SSHs IC
2. 20 x Squats CC
3. 20 x Imperial Walkers IC
4. 20 x Inclined Merkins CC
5. 20 x Carolina Drydocks CC
6. 20 x Jump Lunges CC
7. 20 x Derkins IC
Mosey to Basketball Courts, split into groups, plank bear crawl merkin ladder. 2 Merkins each until each person goes one time.
Mosey to the Shed:
• 25 x Bobby Hurley’s CC
• 25 x monkey humpers CC
• 25 x Squats CC
• Wall Sits:
Mosey to Circle:
1. 30 second side plank
2. 30 second side plank
3. 30 second elbow plank
4. 30 x LBCs IC
5. Lap Down to Circle & Back
6. 30 second side plank
7. 30 second side plank
8. 30 seconds of Makhtar N’Diaye
9. 20 x Pistol Right Leg LBCs IC
10. 20 x Pistol Left Leg LBCs IC
Mosey to the wooden benches. Team up and split:
• 150 x dips
• 100 x inclined merkins
• 150 x In & Outs
Mosey to portico and complete 20 x inclined shoulder taps or 40 x planked shoulder taps OYO. Head downstairs. Calf raises at each step and another 20 x inclined shoulder taps. Audible called due to time
Mosey past lunch tables to a nook. Was planning to do Jack Webb’s aka Icey Mikes. 1 x Mike Tyson and 4 x Speed skaters, to 10 & 40, but ran out of time. Moseyed back to cars….wait what’s going on?
60 seconds left and got a few more LBCs in while some questioned just what happened to all the cars. The end!
MOLESKIN
I’ve been planning this event in my head for probably about 6 months. We all just so kindly leave our keys on the seat, on a tire, etc. Rockwell reached out to me about Qing in the coming weeks and luckily April Fool’s Day was open and it was the perfect move to get the PAX away from the main lot.
I enlisted two trustworthy men with the high honor of missing a workout with the hope of passing on a good laugh to everyone. What we didn’t know is how long would it take to move all the cars and could they even find all the keys?
23 men posted this morning across Ignition and Flash, which is the lowest numbers I feel like in awhile. I know it’s cold but let’s lose that winter weight together brothers!
Back to WUC new valet service, it takes two men approx 19 minutes and they covered 2.3mi to move 19 of the 23 cars in the lot this morning. To those other 4 guys, where do you hid your keys? I don’t hear any “jingling” during the workout so I think we now all assume you guys are masters of the art of keistering. Google it or don’t.
I hope everyone got a good laugh about it this AM! All in good fun and to those that were upset/pissed/not entertained, I’m proud to share that Bottlecap has been antagonizing me for the last few hours. I wanted to believe he was paying it back to me but screenshots of a text thread and it seemed pretty real. The Cuthbertson Middle Principal had shared that the superintendent was in town and was none to pleased with all the cars in front of the school. Would I be the newest dumbass Damascus that would ruin a site for generations to come?
Luckily we may never know if it’s real or not, just so Bottlecap can hold this over my head. What we do know now is that the superintendent is an F3er and his name is Patches. Last name is O’Houlihan so a reference to the movie Dodgeball is amazing!
Major shoutout to my two brothers Dancing Bear and Deadwood for helping out with this practical joke. I brought up the idea over beers on Friday and they were immediately on board. We had some reservations about who might not giggle about it but since we are an equal opportunity organization everyone would be dealt the same deck. Except those that are “Trojan horsing” their keys. I have so many questions.
Beer on me if still none too pleased. Happy Monday and Happy April Fool’s Day boys!
Thanks to MB for taking us out
ANNOUNCEMENTS
13 men for an upperbody smoker in almost perfect conditions. Truly, the weather was amazing, you should have been there…
Here we go:
Mosey with the “packages” to near lot for COP, mumblechatter given early, yet promptly ignored.
The thang:
Mosey with weights to far lot..
Move weight to front parking lot. Once there P1 Lunge walks with weight, while P2 runs around whole thing, meeting back with P1. They exchange weight and swap lunge walking and running. Continue until partners have lunged walked all the way around islands.
Time to get chiseled
Round 1: P1 – Bench Press, P2 – runs out an around 3 islands. Flapjack till you get to 200 presses.
Round 2: 100 curls
Round 3: 100 Flutter kick presses
Mosey over to hotbox :
Grab a seat on the wall, move medicine ball back and forth till YHC gets tired and everyone starts to refusenik, then did 10 toe tap BTW IC
Mosey over to the courts for what YHC was really excited about…then he slowly learned that he himself was the only one who had not “peaked” yet…hehe.
Pax get in a line,
made layup=5 Merkins, missed=10 merkins
made jumper=2 burpees, missed= 5 burpess
made from beyond the arc=no punishment, missed=10 burpees
let it just be known, there were a lot of burpees and merkins being done…myself included. There were also a fair amount of “rejections” going on, but only by the rim:)
Had enough time to get through around 3 rounds before time expired
Good work by everyone out there, meant to get some other stuff done but YHC had too much fun watching his fellow pax “ball out,” so naturally, that took the priority.
Lots of mumblechatter on the lungewalks, especially by Flipper, but YHC is used to tuning him out.
Hoover was a little butthurt I didn’t use his 6000 pound log that he probably took down with his bare hands in his backyard, but YHC knew that might be a little much for us “mere mortals.”
Shout out to Hammer, the “silent assassin”, and Scabby, with the gorgeous stride.
Announcements:
Rock Zero needs Q’s for upcoming months, so DM myself, Hoover, or Geraldo to get on the list.
Crane Relay, which is somewhere around the corner.
Thanks to Flip for the takeout.
Truly an honor to be surrounded by a solid group of men,
-Nemo
It has been several years since my last Q, but it was fitting for my return to be at The Centurion. I hope everyone enjoyed the blast from the past AKA pre-parking deck workout.
The Thang:
Mosey to the original Centurion parking lot.
Imperial Walkers x 20 YHC had was a little rusty calling cadence but warmed up after some well-earned commentary.
Merkins x 10
Mountain Climbers x 15
Mosey to the cauldron and pair up.
Partner one does a lap while partner two does 20 Merkins Flap Jack
Partner one does a lap while partner two does LBCs Flap Jack
Partner one does a lap while partner two does squats
Mosey with a detour to the Aquatic Center
Bear Crawl to the top and mosey back
Crab Walk to the top and mosey back
Burpee Broad Jump to the top and mosey back
Mosey to the other side of the stadium and rail walk down the ramp.
Mosey to the school entrance for the trifecta of pain.
Wall Walk, Bear Crawl, Lunge Walk x 3
Mosey to Wells Fargo for Mary
Mosey to Carmel Commons
Partner one takes a lap while partner two does Merkins
Partner one takes a lap while partner two does LBCs
Partner one takes a lap while partner two does Squats
Mosey back to launch for COT
Mole Skin;
Great work everyone, it feels great to back! I welcome all of the accountability I can get to keep me in the gloom.
Keep M Runstopper and family in your prayers for continued healing. Red Rocks still needs everyone’s prayers as he overcomes a significant setback but continues to recover.
Aye! Escargot
Started off the morning with a little substi-Q action. Woody had to go down range so YHC decided to throw a few bad ideas together and subject the PAX to it. We had a little mini convergence with the Monroe troops because “allegedly” there was a 5k some others were helping out with. So with a PAX of 6 we headed into the not-so-gloomy gloom and proceeded with some Bad Ideas™.
Warm Up
Mosey around the sidewalk next to Wesley Chapel Rd throwing in a few SSHs, Imperial Walkers, and Goofballs (standing Mountain Climbers) along the way. Right back where we started and finish out our warm up with some plank stretching and 10 burpees OYO.
The Thang:
Mosey to the cafeteria seating and find a bench. 20 step-ups (total), 20 dips, 20 supine pull-ups on the handrail then take a lap around the parking lot. Reapeato. Then repeato. Cheers all around from the PAX to their beloved Q. Definitely a crowd favorite. </sarcasm> Finish up with a little wall action, some air presses, and some calf raises on the sidewalk then a quick mosey to the hill. Folks, the Bad Ideas™ were just beginning.
Partner exercises next: Partner 1 does Merkins at the bottom while Partner 2 runs the hill and does 5 Bobby Hurleys at the top. Back down to the bottom and switch places. Once the team hits 100 Merkins then plank until all are finished. Repeato but Merkins -> LBCs and Bobby Hurleys -> Low (and slow) Squats. Up the number to 150 then plank until all are finished. Repeato! This time (against YHC’s better judgment) suggestions were solicited and round 3 became 100 lunges at the bottom with 5 Monkey Humpers at the top. Thanks to Smokey, the residents of Indian Trail were subjected treated to the following:
Following that Bad Idea™ a 10 count-down was requested. Thanks (again) to Smokey and his super-fast count-UP, a 3 burpee penalty was decreed and all PAX were thoroughly remorseful and chastised.
Pushing on with a cheese weave, all PAX wound up in circle for a Bad Idea™ AMRAP. For those readers unfamiliar with the AMRAP, it means As Many Reps As Possible. The mumblechatter picked up pretty mightily at this point. With a fancy-schmancy app that YHC downloaded last night calling the shots, one minute each of the following exercises were called: Plankjacks, Jump Squats, and Burpees. It is entirely possible that YHC set the interval timer to 1:20 each instead of 1:00, but the PAX (mostly) pushed through. The goal was 5 rounds of AMRAPs, but an audible was clearly needed and we stopped at 2 rounds instead.
It didn’t get any better though, because the next Bad Idea™ called for an Outland classic with some rock lifting. Each PAX grabbed a hefty boulder and proceeded to grind out 10 curls, 10 chest presses, and 10 tricep extensions followed by a quick run to the end of the parking lot and back. This time it was YHC that was penalized, this time for poor Q form for failing to properly signal the appropriate verbiage and beginning of each of the exercises. Burpees all around. Another round of rock lifting and then a jailbreak to the starting parking lot for some cooldown Mary.
Moleskin:
As always, a great group of men showed up, worked hard, burned a lot of calories, and fellowshipped with their brothers.
I was glad to see Shepherd and The Wall join us for the mini-convergence since several of the Monroe PAX were supporting the 5K run. It would have been easy to stay in the fartsack but all were better for their participation.
That’s all I’ve got. Apologies if you’re still reading at this point. Just for funsies:
COP
Mosey to the middle of the parking lot for : SSH, LSS, IW, Merkin x10
Mosey to St Matthews church where we grabbed a rock and a partner. Partner 1 did the called exercise while partner 2 ran to the end of the parking lot. The called exercises were: curls, overhead press and triceps extension.
Next, we did a little catch me if you can around the church. Partner 1 runs with the rock and Partner 2 does 5 merkins before dashing off to catch Partner 1. We put our rocks back where we found them.
Mosey over to Pearlz restaurant and conducted the following circuit:
Wheel of Merkin x 10 followed by a run around the buildings to the benches where we did dips x10. This circuit was completed 3 X.
Peoples Chair by Michaels
Mosey back to the launch for some Mary.
Great to see everyone out there. Lots of men pushing it hard and making themselves better bright and early. Thanks to War Eagle and Billy Goat for the opportunity to lead.
16 of F3’s finest, minus Bananas, TR and Radar, posted for their weekly sh*t show known as Kevlar, or for today’s purposes, The Pumper.
The Thang
Disclaimer adequately pronounced
Ran around worst dirt track in Meck County x 2. Circled up for warm up. The norm.
Mosey to Aggasi Court hot box. Partner up. One runs the other does work x 4. Dips/DMerkins/Step Ups/Burpees
We each grabbed schmedium rocks and went down to hill for 11’s and then 7’s. 11’s consisted of The Pumper/Merkins. 7’s – push press and Dry Dogs.
Put rocks back and then Indian ran around school. Finished with partner ab work and sprints.
Bareback Moleskin
I know everyone is on the edge of their seat. WTF is The Pumper? Calm your mammaries. Before I go there, I need to tell a quick happening that occured a couple weeks ago. Goes right along with The Pumper theme. So Puddin and I have a mutual friend that throws a huge chili cook-off each year at his house (Think Animal House but with attorneys, insurance salesmen, Vets, hippies, a band and plenty of MILF’s). Quite the scene. So my neighbor and I decide to show up fashionably late and one of the first people we see is Puddin. Well I take that back, first people we saw were doing something sketchy on the front stoop – neither here nor there. Ok so I see Puddin and we are pumped up, doing chest bumps and the sort. We head inside to meet some other folks when an attractive women walks up and Puddin says, “Hey Spack, meet my wife”. To which I politely let her know how much I am a fan of Puddin, giving high fives etc. Next (and maybe last) words out of her mouth were, “He’s a great lay too”. 100% the truth. Jaw dropped. Drop of the mic. DAMN RIGHT PUDDIN. Need I say more??
The Pumper – whilst holding an object between your two hands and out in front of you, positioned roughly waist high (today being a rock), squat down to 90 degrees and thrust yourself back to upright. Form is important but your thrusting technique is of ultra importance. Great workout that many of us certainly don’t get enough of – minus Puddin.
Really there was almost too much commentary today for me to remember. Which was why I politely asked HH to write the backblast but he refused #selfish. Then again, he wouldn’t have known about the aforementioned party. Epic. So go ahead and chime away in the comments. As stated yesterday in my BB, I’m an F3 veteran. Different requirements for us. Go find that in the lexicon qu**Rs. This guy is done for the week. 2 Q’s in 24 hours with completed BB’s – check.
See you guys in a month.
Big crowd of 19 at Cerberus today with a solid cross section of all 3 regions and ages. Teens, Twenty’s, Thirty’s, Forty’s and Fifty’s all represented and working out together. #ISI. 5:29 – disclaimer given.
5:30 Mosey.
COP:
Start and stay in plank for: Mountain Climbers, Merkins, Plank Jacks, and Low Plank Jacks. Recover.
Imperial Walkers and Low Slow Squats.
Head to Parking deck: Round 1: 5 HR Merkins at bottom of ramp. 5 2-Hand touch Jump Squats at top. Add 5 Reps each ramp until we are at the top. Down stairs and to the start. Peoples Chair while the 6 comes in.
Round 2: Same thing but replace with Romanian Deadlifts and Full Situps.
Head to backroad and time to steal from Rachel. 3 Burpees and 5 jump squats at each light. 3 lights out and 3 lights back. 20 Flutters when done. Repeat for 3 rounds.
Head to bottom of hill. AYG to top of hill mosey back down. Repeat for 3 rounds.
Head to launch. Finish with 10 8-Count Body Builders in Cadence.
Done.
Moleskine:
Solid group out there and everyone dug in to finish each set of the workout. Job and Goodfella were out in front with Mario out to crush some sprints up hill. Astro appeared to be getting slower after giving up Fast Twitch. Too many burpees for One-Star and Krusty to chatter thankfully! The newly minted Dr. Cheddar joined us as well.
As usual there was some guy on a dreadmill in the apartment complex staring out the window looking at us crush some burpee/squat combos. Not sure how to EH those guys, granted they do get the occasional female but our bootcamp has way more trash talk than the elliptical. Need to just bum rush the apartment gym and pull the guy out kicking and screaming I guess.
Announcements:
Sign up for Christina Latina memorial race tomorrow and if you can’t make it North the Western Union County guys are doing it virtually by running 8K on tomorrow morning. Get some.
FNG/Kotter day tomorrow at Davinci. 6:30. Chick-Fil-A is ready for the crowd. BYOB – Bring your own bagel.
5 Men joined for Q Source to discuss Shield Lock. Aye – Get after it men.
-Alf
The old trick knee was feeling better for a Q at Chiseled this morning after an Ultimate Frisbee mishap a couple of weeks ago. It was balmy 38 degrees this morning but the boys were bundled up minus Recalculating in his shorts and short sleeve shirt and ready to go. My goal was to prove that you can have a gear workout and keep the heart rate up with very little down time for explanations of workouts.
Warm Up:
Mosey to front entrance for Five Stones and back for circle up
20-SSH
10 Merkins
15 Imperial Walkers
10 Merkins
Stretch right and left legs
10 More Merkins wide grip
That Thang:
Mosey over to Mt. Chiseled and partner up.
P1 20 overhead presses with weighted bar and P2 20 upright rows with dumbells, switch equipment and 20 each again. They run opposite each other around Mt. Chiseled for 5 hand slap Merkins. Rinse and repeat 3 times.
After completion let’s do 10 burpees in 1 minute
Mosey to Parking lot and circle up behind cinder blocks. After each Rep Cycle rotate to next spot, one person on rope each cycle.
20 Merkins
Then grab cinder blocks for next Reps:
20 Curls
20 Presses
15 Squats
15 Tricep Extensions
20 Curls
15 Presses
Mosey over to Mt. Chiseled again to grab dumbells and weighted bars and back for a little Starfish action:
4 Corners: Squats, tricep extensions, Rows and Rope jump over and burpees. In center perform the “Hoff” P1 elbow planks while P2 jumps over him. 5 times each partner
Audible to sprint station after 1 full round of Starfish: Groups of 3: One person is always sprinting, had to get the heart rate back up.
Finish up with some abs and more merkins and Time.
Moleskin:
Good group of nine guys this morning for a gear workout. My goal was to keep the explanations down on stations so we eliminated any down time and heart rates starting to drop. It was also good to see all the equipment that has been donated out at Chiseled. It’s a great problem when you have to get another bin because we outgrew the last one.
Thanks for taking us out Doughboy.