- QIC: Minute Man
- When: 03/12/15
- Pax: Waldo, Aquaman, One-Niner, Jekyll, Maximus, Gecko, Pink Slip
- Posted In: The Fort
A couple of weeks ago, when the earth was frozen slush, I posted at my first Black Diamond. Zima was Q and served us quality pain. At COT, with Senator Tressel’s nudging, I reluctantly volunteered to Q to the next one. After delaying for a week due to being sick (thanks Maximus for covering), my day finally arrived today. Game time. The theme was “Get the Led Out.” The idea was inspired by Anchorman’s 80’s theme Q at the Ranch a while back.
After stating, “I am not a pro, go at your own pace, and I assume you read the disclaimer,” we started in prayer – Ball of Man.
“Your Time is Gonna Come”
The warm up. The calm before the storm.
10x Side Straddle Hop
10x Imperial Walker
10x Windmill
“Whole Lotta Love”
5 x Diamond Merkin HOLD IT
5x Merkin HOLD IT
5x Wide Arm Merkin HOLD IT
Right arm high, right leg if you got it (5 sec) HOLD IT
Left arm high, left leg if you got it (5 sec) HOLD IT
6 inches (5 sec) HOLD IT
Regular HOLD IT
10x Mountain Climber HOLD IT
10x Peter Parker HOLD IT
10x Parker Peter RECOVER
“House of the Holy”
In the corner of the parking lot was a stone trellis structure.
10x Wide Arm Derkins
10x Dips
Rinse and Repeat
“Ramble On” down the path to a grassy open field for the next exercise.
“How Many More Times”
Lunge left, Lunge right, 1 Squat, 70 LBCs
Lunge left, Lunge right, 2 Squats, 70 LBCs
Lunge left, Lunge right, 3 Squats, 70 LBCs
Lunge left, Lunge right, 4 Squats, 70 LBCs
Lunge left, Lunge right, 5 Squats, 70 LBCs
“Over the Hills and Far Away”
Jog down a series of hills through neighborhoods and into the woods by the golf course, arriving at the foot of a wooden bridge.
“That Confounded Bridge”
(A phrase from “The Crunge”)
Pair up – size matters.
Plank walk (hands sliding sideways) along bridge handrail with feet suspended on partner’s shoulders. Switch at half way mark or as needed until all the way across the bridge.
“Heartbreaker”
Worst hill in Tega Cay. The goal is simple: Jog to the top. Doing it without stopping is bonus.
3x 10 counts called for at top to catch our breath.
Jog a few minutes down a long hill to the lake front, where some logs were conveniently stacked and waiting for us.
“Four Sticks”
4 exercises with “sticks” (logs).
Carry the log and follow the Q down the hill, down a staircase, then back up the stairs and around the circular path to finish the loop.
10x Log Curls
10x Squat holding log, then Press log overhead
10x Calf raises holding log
Stack logs back where you found them.
Jog back up long hill to top of “Heartbreaker.”
3x 10 counts called for at the top
(yes, I seriously needed them!!!)
“The Crunge”
Crab + Lunge = Crunge
5 minute exercise going all the way down Heartbreaker to the bridge.
Crab walk during the steep declines and lunge walk thru the flatter stretches.
2x 10 counts called for at the bottom
(yeah, I was hurting)
A voice arose from the PAX “I thought 10 counts weren’t allowed at Black Diamonds.”
Oops. Rookie mistake. I was called out!
“Bring It on Home”
Jog back through a series of short but steep hills back to COT.
*At the beginning of this jog I nearly hurled! Serious exhaustion combined with the lingering mucus crud was not a savory combination. A took a short pit stop and wondered if I was about to puke during my VQ. Thank God I was able to keep it together and get back on track. TClaps to Aquaman and Pink Slip for not leaving their Q (who had become the stray 6). With their help I made it back to COT.
Back at COT the righteous PAX warriors were dutifully planking it out until we arrived. With a few minutes still on the we threw in a few final exercises:
10x Squats
10x LBCs
10x Hello Dolly
10x Rosalita
COT
Announcements:
Maximus and Decibel Qing Alcatraz Sat 06:30
Come early for Q school 06:00
New “Swamp” AO (Rivergate) Fridays 05:00 in Best Buy parking Lot, followed by Chicken & Wisdom 2 at Chick Fil-A
Saturdays at Indian Land – OCR Training 06:30. Followed this Sat by Gunny’s Q 07:00
3/28 Gladiator Games in Indian Land 07:00
Prayer and Praise
Maximus- Make the most of your time with those you love. One F3 brother was at hospital where his son is recovering from RSV. He met a man who just lost his 6 mo old son, and was able to pray with him. A friend lost his dad and other friends have parents with rapidly failing health. They’ve already brought their kids in to say goodbye to their grandparents.
Gecko- wife’s 22 yr old nephew found deceased after being missing. Family is devastated.
Jekyll- lots of PAX gone missing for the winter. Encourage them that it’s getting warmer and to come back out.
AYE.