Is the Q going to Merlot?

/in /QIC:
PAX: , , ,

FNGs: Nada

Warm Up:

Good Mornings, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps

Moseyed to other end of parking lot, then Imperial Walkers, Daisy Pickers, Squatted Moroccans

The Workout:

PAX moseyed down Sunset Lake to Sunrise UMC. There we completed the following:

Round 1: Irkins x 20, Dips x 20, Bulgarian Split squats x 20 each leg. We completed two sets of these.

Round 2: Partner DORA – 100 squats, 200 LBCs, 300 merkins…that’s right…300 merkins. Partner ran to the other end of the Sunrise UMC parking lot and returned, then switched. We got through about 275 of the merkins before YHC called it before I merlot’d…

Round 3: PAX moseyed to far end of the Sunrise lot and grabbed medium/large rocks. We completed Ruh-Rohs, Curls for the Girls, Skullcrushers, and Overhead Press.

PAX moseyed from Sunrise back to the flag. YHC again thought he’d merlot…nothing like wrecking yourself on your own Q.

Mary:

Not much time for Mary but we did squeeze in Box Cutters, Homer to Marge, Heel Taps, Freddie Mercury.

Announcements:

Sign up for Hollyfest, CPR class, know where AEDs are if you are Q’ing somewhere…reminder re: Chipper in Carpex.

T-Claps (Recognition):

T-Claps to all PAX for pushing their limits this morning in the dense fog. Twas thick.

Prayer:

Bleeder’s daughter, sick/injured PAX. YHC took us out.

5 Farting Eagles Soaring in the Gloom at the Nest

/in /QIC:
PAX: , , , ,

PAX: @Finkle, @Warbucks, @Gump, @Sprinkler, @Gamecock
Warm Up: Mosey around the park.  @Warbucks had to remind me that we already ran…We did some Good mornings, Willy Mayes Hayes, SSHs.
The Workout: We had two sets of exercises.  11s with mountain climbers and Angle grinders.  The Angle Grinders were a real crowd pleaser.  Then a mini-dora with no running.  Each PAX took turns being the timer doing people’s chair for 25 seconds while the rest of us did 100 shoulder taps, 200 LBCs, and 300 squats.
Mary: Freddie mercuries, American Hammers, Low Slow Flutters.
Announcements: Iliad this weekend, signup on slack, Holly Fest this weekend signup for afternoons needed.
T-Claps (Recognition):
Prayer: @Gamecock’s M traveling back from Boston.  @Finkle’s wife work issues.

No Frills Mutinizing to start the week

/in /QIC:
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Warm Up:   FRAM and Sunshine for EC.  SSH, Good morning, Daisy pickers, Hillbillies, Sir Fazio, Seal claps

The Workout:  Had I consulted my calendar, which had me running 22 miles just two days ago, I wouldn’t have signed up to Q today.  But I didn’t, so I did. 

Then in a very adult manner of dealing with life, I tried to ignore it, hoping it would go away, so I could get another day of rest.  But it didn’t, so I couldn’t. 

So, up & at ’em.  Having only a vague template in my head of what to do, I, as Sprinkler so succinctly foretold “bullshitted my way through this workout”, and it formed into this:

7’s on the “hill” of burpees and squats.  That was it for legs.  After that we just ran around in a disorderly pattern, making periodic stops for sets of non-leg exercises.   Dips on the picnic tables, WWIIs, merkins, balls to the wall, Carolina Dry Docks.  

We got in at least three sets of each (I think), with variations of merkins (derkins on the bleachers, diamond & wide grip) and dips (alternating raised leg), but did get 4 sets of WWIIs just because I decided to hit 100 reps for some reason. 

Mary:  A P90X favorite, Downward Dog Crunches (DD position, raise right leg, swing it to touch right elbow for 4 count, return.  Raise right leg, swing it to forehead for 4 count, return, then swing right leg to left elbow for 4 count – repeat other leg).  Then we did some kind of toe touch things until time expired.  Good stuff.

Prayers:  Fire Chief Tony, battling stomach cancer; FRAM’s coworker Mike, in a car accident. 

Announcements: T-Claps (Recognition): Prayer:

Big Dogs at Downtown Train

/in /QIC:
PAX: , , , , , , , , , , ,

Just like Vince Vaughn I spent the last week out of the gloom and eating a ton.  This morning I signed up to Q as a stake in the ground to set some things right that I had knowingly wronged through illness followed by some vacation.  11 men came out in support.

FNGs: nada

Warm Up: Windmills, Good Mornings, Imperial Walkers, Hillbillies, Frankensteins, SSHs

The Workout:

In the parking lot next to the book return

  • 11s featuring Mountain Climbers and Burpees with sprints in between.

At the community center stage – alternating with a partner

  • Balls 2 Walls / Fast Feet 10 count in cadence 3x each
  • Preachers Chair / Fast Feet 10 count in cadence 3x each

From the bottom of Library Hill – Sprint to the top

From the round-a-bout near the flag – Sprint to the Stop Sign near the barber shop

Mary: Box Cutters, Homer to Marge, Pickle Pounders, Ankle Grabbers, LBCs

Announcements:

T-Claps (Recognition):

Prayer:

  • Bleeder’s Daughter
  • Brexit’s Daughter
  • Bondo’s Daughter – due Nov 20
    • “Remember where you come from”

Nipping the Cold

/in /QIC:
PAX: ,

FNGs: None

Warm Up: Good mornings, Side Straddle Hops,  Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps

The Workout: I’m calling this one the “Horse Shoe” – Working on an oval-shaped stretch of parking lot, starting at 1 side of the back end of the “horse shoe” we did 10 squats. We ran up to the front of the “horse shoe” where we did 10 burpees. Next, we ran down to the other back end of the horse shoe where we did 10 Carolina Dry Docks. Back up to the top of the horse shoe to do now 9 burpees. This continued until we got down to 1 burpeee at the top of the horse shoe.

Next, we did numerous sets of 10 step ups and 10 dips until morale improved.

Lastly, we round robin’ed between merkins, big boy sit-ups, and bear crawling (bear crawler dictated the exercise change).

Mary: low slow flutters, LBCs, reverse LBCs, Homer to Marge, Pickle Pounders, American Hammers

Announcements:Holly Fest

T-Claps (Recognition):

Prayer: Prayers up for our children growing up in this crazy world, voting season, and praying for my brother-in-law’s father suffering with pancreatic cancer.

Morning Watch

/in /QIC:
PAX: , , , , ,

FNGs: none

Warm Up: normal warm-o-rama
The Workout: Survivor circle. Perform a set of exercises. Vote off the least favorite each round. Gump wanted to vote off people. So much for fellowship! Exercises: Carolina dry docks, dips, lunges, newtons cradle. Second thing was a line up taking turns bear crawling while the others did air presses, arm circles, seal claps. Finished off with some cheddar shredders.
Mary: popcorn Mary
Announcements: Holly fest
T-Claps (Recognition): Woody for making it out to FV
Prayer: Fumunga family friend, Finkle’s wife and school, dauber traveling

Downtown Train Arrived Before the Cold Spell

/in /QIC:
PAX: , , , , , , ,

FNGs: None

Warm Up:  Bleeder, Stickers and YHC for EC.  Then SSH, frankensteins, good mornings, Sir Fazios…probably some more 

The Workout:  Mosey to the hill by the dumpster for 7s of Star Jumps and Squat Jumps. 

Return to the starting point parking lot for standard merkins.  Mosey to the library for Carolina Dry Docks on the sidewalk curb.  Mosey to the other hill to the left of the parking garage for standard dips.

Repeato, repeato, repeato, but with some variations along the way:  Wide grip and Diamond Merkins, dips with alternating legs raised – threw in two sets of People’s Chair on the library wall, and at least one round of Bear Crawls at the library entrance. 

That’s about it.  Simple but effective mostly upper body workout.  

Mary: Usual stuff, I dunno.

Announcements: T-Claps (Recognition): Prayer:

All Dora, no Boots

/in /QIC:

It was chilly out this morning, I don’t know if you noticed.  Frost on the cars and everything.  Time to break out the long pants and hoodies.  Maybe even two pairs of gloves.  YHC jumped on the Q late in the day yesterday and didn’t have a lot of time to plan anything so I figured falling back on a favorite like Dora could be easy as it can fit any number of people that show up.

FNGs:

Not today

Warm Up:

SSH x20

Good morning x10 IC

Windmill x10 IC

Daisy Pikers x10 IC

Imperial Walkers x10 IC

Hillbillies x10IC

The Workout:

The plan was for a good ol’ fashion Dora.  100 merkins, 200 LBCs, and 300 squats.  Partner one would work on that while partner two ran a lap around the tennis courts.  That was all well and good except that, today, partner one was also partner two.  In order to not kill myself the plan was to do sets of 10 merkins, 20 LBCs, and 30 squats and do 10 sets.  I was going to run a lap in between each as well so it would have went 10 merkins, lap, 20 LBC, lap, 30 squats, lap, etc.

However, on lap two my brain did the quick math and realized that meant I’d be doing 30 laps around the park and, while I may not be Slide Rule, I was pretty sure I wouldn’t have the time for that.  So I decided to do a full set of each and then take a lap.  So it because 10 merkins, 20 LBCs, 30 squats, and then a lap.  This worked and was actually pretty well timed as I finished squat # 300 at the 44:55 mark.  Couldn’t have timed it better if I tried.

Mary:

Ain’t nobody got time for that.

Announcements:

It’s cold

Prayer:

Unspoken

 

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The Most Uncomfortable Thing

/in /QIC:
PAX: , , , , , , , ,

YHC pre-blasted a potential FNG at Mutiny this morning which brought a good crowd.  Unfortunately our FNG was a no-show but we had a good time regardless.  I was happy to see so many happy faces this morning.

FNGs:

We were supposed to have one but, alas, none showed.

Warm Up:

Lap around the soccer field and then circle up by the tennis courts:

Good morning x10 IC

SSH x20 IC

Daisy Pickers x10 IC

Windmill x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

Penalty burpees for Warbucks being late x5

The Workout:

We moseyed down the parking lot and stopped at the first island.  From there we started YHC’s favorite go-to, the Crab Boil

Crab walk two parking spaces

Crab cakes x10 IC

Crab walk two parking spaces

Crab humpers  x10 IC

Crab walk two parking spaces

Crab jacks x10 IC

Once we were done with that we took a break to do some Jack Webbs.  For those who forget, it’s a 1:4 ratio of merkins and air presses.  We went up to 10:40

We crab boiled back up the parking lot and then did Spud Webbs, which are like the previous workout but this time with lunges and squats. (It was A LOT of squats)

Once done with that we went to the rock pile and grabbed a rock and moved up to the pavilion:

Curls for the girls x16 IC and move two rocks to the left

Triceps extensions x16 IC and move three rocks to the left

Chest press x16 IC and move two rocks to the left

Trunk rotations x16 IC and move two rocks to the left, back to our original rocks

Ground pounders x16 IC and then return your rock

One last exercise, we paired up and did roman sit-ups on the picnic table.  This is where you hang off the front of the table, face first, while someone holds your legs to keep you from falling on your face.  Then you do a reverse sit up using your lower back muscles to pull you up.  Each PAX did 10 OYO and, afterwards, one described it as “the most uncomfortable thing I’ve ever done in F3”

Mary:

At the tennis courts we circled up for:

LBC x10

Reverse LBC x10

Knees to the left side LBC x10

Knees to the right side LBC x10

Homer to Marge x10

Sleeping Hillbillies x10 each side

Freddy Mercury x10

Announcements:

Long Ass Run this coming weekend on the ATT.  Keep an eye on Slack for updates regarding the route

Hollyfest coming up and still needing volunteers to help with the booth.  See Slack and/or reach out to Dauber for more information

Prayer:

Unspoken

 

An honor to lead as many men as showed up this morning.  I love leading a large crowd.  More pain to share.

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