Q Tour continues and this week found YHC close to home with a trip to Purple Cobra. Pre-Blast for this week’s workout showed a picture of a contemplative Cobra Commander from the early 80’s GI Joe cartoon. He was sitting on a Cobra throne exploring any one of a dozen highly ‘motivating’ possibilities. This was how YHC was feeling Monday morning, trying to keep with theme of changing things up and keeping the planned workouts on tour unique.
As a product of the 80’s, I used to watch GI Joe religiously. Back in the day Cobra Commander used to put Duke and the boys in compromising situations inflicting his wrath of terror. This dude was a straight up a$$hol3. Not exactly what was trying to lay down this morning for PAX, but it was gonna suck and we were gonna make all 45 minutes count. Nemo and Pots approached YHC as he was working through the Weinke he put together asking for a heads up about this morning’s plan, the following exchange went something like this…
Nemo- “Hey Mookie, what kind of a pre-blast can you give us about this morning”
YHC- “Did you read the pre-blast with Cobra Commander?”
Nemo- “Yes- I used to love GI Joe”
YHC- “Yeah, Cobra Commander was such a dick, right?”
Nemo- “Yeah he was..”
YHC- “There’s your pre-blast”
At this point a crowd started to form. DawgPound, Redenbacher, and 187 were finishing the last steps of their EC runs. Dumbo fresh off a Disney vacation came rolling in with Pablo. We even got a visit from Rainmaker, who noted he was starting back up to posting again. Both site Q’s-Warbucks and Foghorn showed, along with Bobby Dall. Lucky Charms was also present and accounted for.
5:30am hit and it was showtime..
Warm Up: YHC lead PAX with a nice brisk jog down the parking lot and up along Sunset Lake Rd via the side walk and back down to the Wells Fargo lot where we circled up for the following exercises.. SSH X25, Imperial Walkers X10, Hillbillies X10, Good Mornings in Cadence X 10, Fazio 10F\10B, Seal Claps X10.. 2 Burpees OYO, mosey to the next corner of the lot 4 Burpees OYO, mosey to the far corner of the lot 6 Burpees OYO, and one more final mosey to the last corner for 8 Burpees OYO back to the start. Mosey’d out of the lot and formed 2 lines, one behind YHC and one behind 187.
The Workout: Led PAX behind Harris Teeter in dual Indian Runs to the loading dock behind the cleaners and pet store. Instructed PAX to grab a rock for each hand similar in weight and ones that they can easily grip. These will be your rocks for the series of exercises YHC had planned. All PAX gathered rocks and remained on plank with rocks in hand while waiting on the six.
Rock Webbs (1:2 Ratio)
YHC called for a series of Rock Webbs, where PAX would perform Merkins with hands over rocks, which were on the ground. After 1 Merkin, we’d rock press to 2 in cadence. YHC took PAX to 5 Merkins and 10 Rock Presses for now, saving the best for last for later. Upon completion, instructed PAX to the walls for a set of Balls to the Wall X20 in Cadence. PAX returned to their rocks and with a “Let’s go… Bring your rocks,” from YHC and we were off to the ramp for some exercises and sprints.
Rock Solid Merkin SprintsÂ
Partner Up…
Round 1
Partner 1 at Bottom of Ramp performs Rock Presses (AMRAP)
Partner 2 Sprints Up the ramp to just before the intersection, performs 5 merkins, sprints back (switch)
Round 2
Partner 1 at Bottom of Ramp performs Rock Lateral Raises (AMRAP)
Partner 2 Sprints Up the ramp to just before the intersection, performs 10 merkins, sprints back (switch)
Round 3
Partner 1 at Bottom of Ramp performs Rock Front Raises (AMRAP)
Partner 2 Sprints Up the ramp to just before the intersection, performs 15 merkins, sprints back (switch)
Round 4
Partner 1 at Bottom of Ramp performs Rock Rows (AMRAP)
Partner 2 Sprints Up the ramp to just before the intersection, performs 20 merkins, sprints back (switch)
Out of all the planned items for this morning, this next decision was the most questionable. YHC instructed PAX to drop their rocks and get back into their lines for another dual Indian Run. This time the lines would flow into the Planet Fitness lot and around all 4 corners. YHC was not planning for the parade of sad clowns rolling in around 5:50 to water their Ferns at Planet Fitness this morning, which detoured our lines slightly to side walks and out of harms way. All still accounted for and back to the rocks. PAX grabbed rocks and mosey’d back to the loading dock with a plank hold for the six.
Finish What We Started..Rock Webbs continued.
When all PAX were in, YHC continued his Rock Webb count to 6 Merkins 12 Rock Presses (IC). At 8 Merkins and 16 Rock Presses, instructed PAX back to the walls for Balls to the Wall IC X20 and an extra People’s Chair X10 IC. Back to the rocks and then continued 9 Merkins 18 Rock Presses IC. At that point, YHC got up and hadn’t gotten in 2 steps before Oliver Twist in the form of DawgPound demanded that we couldn’t end that way. “Please sir, I want some more” is what he said although I could be mistaken as I was somewhat hallucinating after that 18 count. That’s the thing about accountability, you’ll have dudes call you out if you don’t finish what you started….Here we go Dawgpound, just for you..10 Merkins 20 Rock Presses (IC). YHC was never so glad to return rocks at an AO in his life. Shoulders at this point were on fire.. I think at one point this last series had affected Dumbo to the point of confusion as his Merkins and Rock Presses looked more like Squats.
2 lines…Let’s Go. Indian Runs to back beyond the flag to the spot where Mary would be performed. Before we got to Mary, we had one more series. Plank hold for the six..
Merkin Tap Jail Break
From plank, PAX performed a series of 10 Merkins, hold, then transitioned to Shoulder Taps X20 IC, mosey 70 yards down the lot. Plank hold for the six. From plank, 10 more Merkins and 20 Should Taps in cadence. YHC usually likes a good jail break at the end of Cobra, so that’s what we did.
Mary: LBC X20, Low Slow Flutter X20, Homer to Marge X20, Pickle Pounders X20, Pigeon Stretches, Downward Dog, one last Shawshank.
Announcements: YHC needs someone to cover Ivan as he had a conflict. Potts later volunteered to cover Q. Check him out on Friday!
T-Claps (Recognition): All PAX pushing each other this morning and holding each other accountable, including YHC. 187, Redenbacher, and DawgPound for getting some EC.
Prayer: Continued Prayers for Forceps and his family. Prayers for Wiggly and his family. First Responders and Military. All Unspoken. YHC took us out!
Always an honor to lead. Thank you for allowing me the opportunity this morning!
Joe DiMaggio Dunks his Donuts!
/in Speed Racer/by LipstickYHC was able to grab the Q from Banana Seat and allow him time to focus on gains vs leading the troop. YHC was watching his nightly Seinfeld reruns and came across the Joe Dimaggio episode. Kramer sees him in the coffee shop and notices he dunks his donuts in his coffee. To get Joe’s attention, he smacks the table and chirps a few times 🙂 Hence why I was chirping this morning for the Fartlek times! This was for the fellas with the knockoff Apple Watches that can’t preload the workouts in their watches.
Warm Up: Stretching on the track, 800m warmup
The Workout: Mono Fartlek 2×90, 4×60, 4×30, 4×15 with breaks in between for same amount of time. 1 Mile cooldown
Mary: Yoga
Announcements: Forceps son Jon Memorial this Saturday 12-2 at Hope. Casual attire, drop in when you can. 3rd F Survey
T-Claps (Recognition): Da Business- Proud of this guy coming out to the track! I know how much he loves running 🙂
Prayer: Leahy Family, Wiggly’s Father
Stone Cold Quartet @ KG
/in AO Post, Kennys Grave/by NormGreat work getting out into the gloom this morning guys. Thanks for the opportunity to sub in as Q today for an injured Yosemite. (Heal up quickly bro.) — In case you’re wondering, it was cold(er) this morning (40 degrees), and the 4 of us worked out with rocks = “Stone Cold Quartet”. Get it? Never mind. Here’s what went down…
FNGs: None
Warm-Up:
The Workout:
Mary:
Announcements:
T-Claps (Recognition):
Boy George, Gamecock and Sprinkler for getting out there and pushing hard this morning.
Prayer:
A Ferris Wheel at Disney?!
/in Disney/by Pablo11 PAX, including 1 FNG, (4 for EC) swallowed that DRP and posted at Disney today for a ride on the new Ferris Wheel. YHC wanted to see if he could make a decorative design for the new ride on Strava and I think it turned out pretty nice!
EC:Â Deadbolt, Mookie, 187, Pablo
FNGs: Welcome “The Mechanic”
Warm Up: Quick mosey around the soccer field then circled up for excercises. All exercises in cadence: SSH x20; IW x10, HB x10, Arm Circles x10F x10R, Seal Claps x10, Overhead Claps x10, Windmill x10
The Workout: Mosey to the center of the soccer field to explain the workout to PAX: starting at the center of the field, PAX would jailbreak to a designated corner or side of the field and squat hold for the 6, then Q called an exercise then jailbreak back to the center of the field for another exercise. This pattern was repeated around the entire field like spokes on a wheel (or Ferris Wheel design for Strava). Exercises around the perimeter were Burpees, Star Jumps, Shoulder taps, Derkins, Prisoner Squats, Toe Taps, BTTW and exercise at the center field was 30 sec chilcutt plank hold. Once we made it around the field, we did the entire routine in reverse order with the same exercises except dipplers (decline nipplers) in the center field instead of 30 sec plank hold.
Mary: All exercises in cadence: LSF x20; Homer to Marge x10 regular, 10 right leg up, 10 left leg up; Freddie Mercury x20, Box cutter x20, Pickle Pounder x20, 60 sec chilcutt plank hold.
Announcements: ALS walk April 18 in Raleigh for Crablegs (details to be posted on FB/Slack), Memorial service for Forcep’s son this Saturday
T-Claps (Recognition): Crablegs posting in the gloom! Always a pleasure seeing you out there!
Prayer: Crablegs, Wallaby coming back to town today, Wiggly and his family, First Responders and Soldiers, Unspoken prayers, Crablegs took us out!
Lots of 20s at Thunder
/in Thunder/by DauberFNGs: None
Warm Up:  Planted flag after meeting LipSync in the parking lot.  He has HC’d in his famous way on FB after my pre-blast targeted PAX who had fart sacked or was pondering doubling-down in the evening.  He ran a mile before meeting us at the flag.  Fanny Pack showed up and was ready to get to work after having a tough day at work.  Mental note made to bring the heat.  Rams strolled in with shoe laces that needed more tying after I told him we would be running around the soccer pitch.  It was getting close to 7PM and no sign of Pikachu had HC’d.  With 30 seconds to spare, Pikachu strolled in with two housemates, Jobs and Doogie.  He convinced them to come out after telling them I had worked out earlier this morning and I was over 50 years old.  Gorgeous night with temps in the high 50’s.  Love wearing shorts in February.  As the clock struck 1900, we were off in a nice mosey around the pitch to the amphitheater.  Mumble chatter was great.  The PAX were ready.  20 reps or in cadence were the trend identified by clever PAX after completing 20 SSH, 20 Daisy pickers and 20 Don Quixotes.  More 20’s with seal claps, overhead claps and sir Fazio arm circles (F/B).
The Workout: Took advantage of the offerings at the amphitheater and conducted 20 ic BTTW, 20 People’s Chair, 20 merkins, 20 step ups (L/R), 20 hanging over the edge WWIIs, 20 monkey humpers.  Added 20 shoulder taps and 20 squats.  Took a rest on the mosey to the path and began an Indian run to the rock pile.  PAX were asked to grab a rock they would be comfortable doing multiple reps.  Some rocks were bigger than others.  Gathered in the parking lot, each PAX found a parking space and got ready for the high tempo rock workout.  First exercise – a PAX favorite, 10 curls for the ladies.  Drop rock.  Hit the parking space curb with 10 step ups in cadence.  Back to the rock.  10 Overhead presses.  Back to the curb. 10-step ups ic.  Back to the rock for 10 rut-rows.  Hmmm, back to the curb for step-ups.  Back to the rock for bus drivers.  Changed things up and had PAX execute 10 erkins from the curb.  Back to the rocks for Ground Pounders.  I was reminded they do not count if you don’t hit the ground.  Set the rock aside and had PAX do build a bears with a merkin on each side of the curb.  Called an audible and had PAX get on their six with rock on their chest.  This is where I really challenged the PAX with continuous arm/chest movements with the rock.  Lats would be tested.  The following exercises were completed:  10 chest presses, 10 bent arm or straight arm curls, rock above chest for 20 ic with feet 6 inches off ground.  Rinse and repeat three times.  FUN.  On the last repeato, added a 45 degree for extra credit.  On our feet and had PAX John Cusack to the far end of the parking lot.  Set the rock down for 20 toe taps ic, followed by 20 Simbas.  Arms were burning.  Demonstrated the plank slap rock exercise and executed 20 of them.  Had PAX push their rock a few spaces.  Love the smell of rock on pavement. Executed 10 rock up and over on each side of shoulder.  Added 20 goblet squats.  Checked the watch and noticed we had less than 11 minutes left.  Time flies when you are having fun.  Our inner kids came out as we returned the rocks seeing who could get the most sparks.  Tie between Pikachu and Dauber IMO.  Line up on the path and mosey to the tennis courts for Mary.
Mary: Â Congratulated PAX for a giving 100% during the workout. Â While executing yoga moves, downward dog and pigeon, Dauber talked about the week and how we could be better men at home, at work, etc. Â Spent a lot of time on the right side to the chagrin of the PAX and switched it up to the other side. Â More stretching and more discussion/thoughts shared.
Announcements: Â See Slack and FB; lots of great things happening with 3rd F. Â See calendar. Â Sign up on Q sheet. Â Service at Hope for Forceps son.
T-Claps (Recognition):  Huge kudos for Rams’ new look, he’s lost 70 pounds via intermittent fasting, better eating, and exercise!  Also, great job Pikachu getting housemates out and supporting Jobs throughout the workout.
Prayer: Â Unspoken, Victims in Milwaukee, Forceps & Family. Â Dauber took us out. Â Honored leading you men in the gloom.
2nd F at Blackdog Bottle
Field Trip In The Gloom
/in AO Post/by AquamanEC: Aquaman, Hershey, Katniss, Maybelline, Peachy
FNGs: Welcome Peachy and Hershey
Warm Up:None
The Workout:3 mile run with leg and core work. Every time we crossed a street, 20 LBCs IC, Stoped at every bench downtown and either did 20 squats, WWIs, or LBCs. Speed work thrown in at times along with chill cut planks while waiting on partner to run 2 poles down and back. Finished with 5k pace around soccer field always picking up the 6. Kept it pretty random so we never knew what was next. Nice work fellas!
Mary: Lumped in with workout
Announcements:
T-Claps (Recognition):
Prayer:Forceps family, unspoken
FEB, 25 2020: 3RD F LEADERSHIP MEETING
/in Faith/by UTIEC: Dahmer and SlideRule put in 5 miles before the meeting!!!
On our own, organically, F3 South Wake is an amazing community to behold. We care about each other a great deal and when we point our attention at things. Anything really…. We bring out the best in them. This year as we have these meetings, I wonder if this is happening because of the focus we’re putting on things this year or if the fact that we’re taking some extra time to take stock means we are just getting to watch MORE amazing things happen. I do think we have some pretty extra-ordinary things in motion in 2020. Just read below, In just 2 months we’ve had 2 big BackBlast worthy events and alot more that are just as important and impactful. Take a moment and soak this in, then strap in and get back to work. We’ve got alot of investing to do in our community this year. Can’t wait to get this done with you #HIM!
Recap Since Last Meeting
Ongoing Business
Looking Ahead
If you feel like you’re missing out or have an idea you’d like to share and get some support on.
Show up at our next meeting – 3rd Wednesday of Every Month
So foggy at R4TJ, no John to be found
/in AO Post, Running 4 the John/by Full HouseA moist, damp, foggy and traffic filled R4TJ this morning as 15 PAX set out to face the gloom, literally. Nice work men, all back in safe and sound!
FNGs: none
EC:Â Nemo, Redenbacher
Warm Up: 15 PAX circle up for some good mornings, SSH x 20, daisy pickers x 10, imperial walkers x 10 and light hammy stretching
The Workout: 12 took on the 5+ mile reverse Crossway route, carefully dodging cars in the fog. 3 PAX headed out on the 3 mile route and then back to Ting. Various pick ups of the 6 along the way. Cowboy the recipient of a nice honk from a driver clearly not paying attention this morning.
Mary: none, this is a running AO 🙂
Announcements: Run for Dee Dee, traffic continues to pick up on the feeder road between Main St and Hwy. 55 in the Ting parking lot – keep an eye out for those cars
T-claps:Â to Pablo for helping pick up the six
Prayer: Wallaby, Forceps, Wiggly and continue strength for Crablegs
Puke’n’Rally!
/in AO Post, Possum Trot/by Banana SeatThe gloom was making a statement this morning. Foggy was an understatement. Norm and Dauber were out for EC at 0530. We started with 6, gained 1, lost 1 temporarily, lost 1 early, it was like musical workout. Anywho, here is what we did.
FNGs:
none
Warm Up:
Mosey down to concession stand with slides both sides on backside of courts
Up/downs x10
Reverse plank jacks x15 IC
Crab cakes x15 IC
Carolina Dry docks x20
5 burpees OYO (joined late by Dauber)
The Workout:
Step ups on wall x10 each leg
Dips x10, 1 leg out x10, switch x10
Rinse and repeat
Indian run to tennis courts
Merkin tidal wave – line up in straight line with feet on persons shoulders behind you in plank. Merkin down the line. Last guy double merkins then back up the line. HIM at end will have feet on the ground. X10 each him. Farva took off for bible study.
Fence irkins bear crawl train – PAX does irkins on fence while last person bear crawls under and through tunnel. Went long side of fence.
Partner carry suicides on tennis court (no sprinting, just carry)
– modify with lunge walk
*YHC saw Strawberry Hill walking for the exit and jokingly asked “Are you going to puke?” His simple answer “Yes!”*
Bunny hop suicides all four courts
Reg suicides 4 courts
*SH returned after a few minutes but finished the workout*
Burpee merkin ladder (increase merkins)
Last burpee had 10 merkins in it
Mary:
Sally song – chillcut plank down & plank up, pickle pounders on silent chorus
Windshield Wipers x10IC
Hello Dolly x15IC
Ankle taps 2 hands x20IC
HAND
Announcements:
Forceps sons service Saturday 12-2
Survey
Life saving training mentioned
T-Claps (Recognition):
Strawberry Hill feed the grass midway through the workout. He got back in the saddle though and finished.
Prayer:
Gump’s shoulder and job situation
Forceps family
Yosef’s kid
H1N1 injury
Personal prayers around the horn
Thanks for trying some new things with me today. Always a pleasure to lead you HIM.
BS Out!
Yo Joe! 13 PAX take on Cobra Commander and Embrace the Suck..
/in AO Post, Purple Cobra/by MookieQ Tour continues and this week found YHC close to home with a trip to Purple Cobra. Pre-Blast for this week’s workout showed a picture of a contemplative Cobra Commander from the early 80’s GI Joe cartoon. He was sitting on a Cobra throne exploring any one of a dozen highly ‘motivating’ possibilities. This was how YHC was feeling Monday morning, trying to keep with theme of changing things up and keeping the planned workouts on tour unique.
As a product of the 80’s, I used to watch GI Joe religiously. Back in the day Cobra Commander used to put Duke and the boys in compromising situations inflicting his wrath of terror. This dude was a straight up a$$hol3. Not exactly what was trying to lay down this morning for PAX, but it was gonna suck and we were gonna make all 45 minutes count. Nemo and Pots approached YHC as he was working through the Weinke he put together asking for a heads up about this morning’s plan, the following exchange went something like this…
Nemo- “Hey Mookie, what kind of a pre-blast can you give us about this morning”
YHC- “Did you read the pre-blast with Cobra Commander?”
Nemo- “Yes- I used to love GI Joe”
YHC- “Yeah, Cobra Commander was such a dick, right?”
Nemo- “Yeah he was..”
YHC- “There’s your pre-blast”
At this point a crowd started to form. DawgPound, Redenbacher, and 187 were finishing the last steps of their EC runs. Dumbo fresh off a Disney vacation came rolling in with Pablo. We even got a visit from Rainmaker, who noted he was starting back up to posting again. Both site Q’s-Warbucks and Foghorn showed, along with Bobby Dall. Lucky Charms was also present and accounted for.
5:30am hit and it was showtime..
Warm Up: YHC lead PAX with a nice brisk jog down the parking lot and up along Sunset Lake Rd via the side walk and back down to the Wells Fargo lot where we circled up for the following exercises.. SSH X25, Imperial Walkers X10, Hillbillies X10, Good Mornings in Cadence X 10, Fazio 10F\10B, Seal Claps X10.. 2 Burpees OYO, mosey to the next corner of the lot 4 Burpees OYO, mosey to the far corner of the lot 6 Burpees OYO, and one more final mosey to the last corner for 8 Burpees OYO back to the start. Mosey’d out of the lot and formed 2 lines, one behind YHC and one behind 187.
The Workout: Led PAX behind Harris Teeter in dual Indian Runs to the loading dock behind the cleaners and pet store. Instructed PAX to grab a rock for each hand similar in weight and ones that they can easily grip. These will be your rocks for the series of exercises YHC had planned. All PAX gathered rocks and remained on plank with rocks in hand while waiting on the six.
Rock Webbs (1:2 Ratio)
YHC called for a series of Rock Webbs, where PAX would perform Merkins with hands over rocks, which were on the ground. After 1 Merkin, we’d rock press to 2 in cadence. YHC took PAX to 5 Merkins and 10 Rock Presses for now, saving the best for last for later. Upon completion, instructed PAX to the walls for a set of Balls to the Wall X20 in Cadence. PAX returned to their rocks and with a “Let’s go… Bring your rocks,” from YHC and we were off to the ramp for some exercises and sprints.
Rock Solid Merkin SprintsÂ
Partner Up…
Round 1
Partner 1 at Bottom of Ramp performs Rock Presses (AMRAP)
Partner 2 Sprints Up the ramp to just before the intersection, performs 5 merkins, sprints back (switch)
Round 2
Partner 1 at Bottom of Ramp performs Rock Lateral Raises (AMRAP)
Partner 2 Sprints Up the ramp to just before the intersection, performs 10 merkins, sprints back (switch)
Round 3
Partner 1 at Bottom of Ramp performs Rock Front Raises (AMRAP)
Partner 2 Sprints Up the ramp to just before the intersection, performs 15 merkins, sprints back (switch)
Round 4
Partner 1 at Bottom of Ramp performs Rock Rows (AMRAP)
Partner 2 Sprints Up the ramp to just before the intersection, performs 20 merkins, sprints back (switch)
Out of all the planned items for this morning, this next decision was the most questionable. YHC instructed PAX to drop their rocks and get back into their lines for another dual Indian Run. This time the lines would flow into the Planet Fitness lot and around all 4 corners. YHC was not planning for the parade of sad clowns rolling in around 5:50 to water their Ferns at Planet Fitness this morning, which detoured our lines slightly to side walks and out of harms way. All still accounted for and back to the rocks. PAX grabbed rocks and mosey’d back to the loading dock with a plank hold for the six.
Finish What We Started..Rock Webbs continued.
When all PAX were in, YHC continued his Rock Webb count to 6 Merkins 12 Rock Presses (IC). At 8 Merkins and 16 Rock Presses, instructed PAX back to the walls for Balls to the Wall IC X20 and an extra People’s Chair X10 IC. Back to the rocks and then continued 9 Merkins 18 Rock Presses IC. At that point, YHC got up and hadn’t gotten in 2 steps before Oliver Twist in the form of DawgPound demanded that we couldn’t end that way. “Please sir, I want some more” is what he said although I could be mistaken as I was somewhat hallucinating after that 18 count. That’s the thing about accountability, you’ll have dudes call you out if you don’t finish what you started….Here we go Dawgpound, just for you..10 Merkins 20 Rock Presses (IC). YHC was never so glad to return rocks at an AO in his life. Shoulders at this point were on fire.. I think at one point this last series had affected Dumbo to the point of confusion as his Merkins and Rock Presses looked more like Squats.
2 lines…Let’s Go. Indian Runs to back beyond the flag to the spot where Mary would be performed. Before we got to Mary, we had one more series. Plank hold for the six..
Merkin Tap Jail Break
From plank, PAX performed a series of 10 Merkins, hold, then transitioned to Shoulder Taps X20 IC, mosey 70 yards down the lot. Plank hold for the six. From plank, 10 more Merkins and 20 Should Taps in cadence. YHC usually likes a good jail break at the end of Cobra, so that’s what we did.
Mary: LBC X20, Low Slow Flutter X20, Homer to Marge X20, Pickle Pounders X20, Pigeon Stretches, Downward Dog, one last Shawshank.
Announcements: YHC needs someone to cover Ivan as he had a conflict. Potts later volunteered to cover Q. Check him out on Friday!
T-Claps (Recognition): All PAX pushing each other this morning and holding each other accountable, including YHC. 187, Redenbacher, and DawgPound for getting some EC.
Prayer: Continued Prayers for Forceps and his family. Prayers for Wiggly and his family. First Responders and Military. All Unspoken. YHC took us out!
Always an honor to lead. Thank you for allowing me the opportunity this morning!
Seven of Diamonds – The Nest 2/25/2020
/in AO Post, The Nest/by YogurtWhen 5:30 rolled around, 11 PAX showed up, responding to the call for a non-stop, challenging workout.
Warmup:
EC: Norm, Marky Mark, Mr. Terrific, Boy George
SSH 20x, Smurf Jack 20x, Red Bull Smurf Jack 10x
GMs 10x
The Thang:
Whenever I Q, I try to maximize the unique features of the site. The Nest has a fantastic loop that’s not too long and not too short and includes a mini version of the ramp at Ting Stadium.
My goal for every Q is to challenge each PAX to do something beyond his ability. The Seven of Diamonds fit the bill for non-stop work. It’s a simple workout conducted on any circuit with four corners. On each circuit, you complete exercises in increasing multiples of seven: 7, 14, 21, or 28. I was impressed by the hard work everyone put in this morning!
Seven of Diamonds
Here’s today’s circuit:
Everyone landed with someone their own pace. Pikachu and Mr. Terrific took turns challenging each other to sprints on the straightaways. Little did they know that I had sprints planned on the mini ramp. Two or three other groups naturally fell out and counted the exercises together. Faster groups circled back and completed exercises with slower groups.
Turns out that one corner is a bus stop. The bus rolled up while we were doing burpees. Pretty sure the kid was afraid to get out of mommy’s car and walk to bus until we were mostly done.
After completing the first four laps, I converted to an Indian run between corners to keep everyone together. We counted the final lap together, which included all four of the exercises.
Sprints: Finally, with about nine minutes to go, we all lined up for sprints. After all, I really didn’t want to disappoint anyone! In the dark, it was hard to find good markers, but I broke the ramp into thirds.
Three markers: Sprint to first marker, walk back; sprint to second marker, walk back; sprint to third marker, mosey to where we warmed up.
Mary: Low hold 30-60 seconds, Have A Nice Day!
Announcements: Check Slack. Also, look around you. Your F3 brothers are the ones who will make you stronger, both mentally and physically. You’ve tried it on your own, but it’s not sustainable. Enjoy these brothers around you. Keep giving, keep leading, keep motivating.
Prayer requests: Forceps and family, Wallaby and family, Lipstick’s sister
This was a fun Q, always a privilege to lead!