Qvergence

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We have reached the halfway point of Q Source covering #GetRight and #LiveRight. There is clear acceleration from the Pax of the Fort and Lake Wylie. To celebrate this momentum and continue through #LeadRight and #LeaveRight, we will host a Qvergence on August 3, 2019.

Details:

Workout

Time: 6:30 – 7:30 AM

Location: Pantheon (Tega Cay Elementary School)

Type: Bootcamp

Q: TBD

 

Q Source

Time: 7:45 – 8:30

Location: Grace Presbyterian Church (adjacent to Golden Corral)

Q: Jedi, Twister, Royale, Change Order and Pusher

Topic: Q3.4 Vision

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The Sweati Preblast

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THE SWEATI
Date: 07/20/19
Time: 0530 Ruckers / 0600 Runners
Start: The Armory (Forest Hill Church: 2099 Carolina Pl Dr, Fort Mill, SC 29708)
Finish: The Armory
Route: You’ll get a directional card at the start of the event
AO Stops: TOP SECRET
Details: None (Workouts will be posted at each AO stop)

Seriously guys, you got to show to know!

Safety
Please be safe when you are rucking/running out there. Make sure you (or ruck) have something reflective. Ruckers should have headlamps to start. Runners should be okay, as sunrise is around 6:20 AM. Temps will be 76-82 degrees during the event, so please please hydrate throughout the event! We will have water at most of the AOs so there is no excuse. Like I always say, BE SAFE! DON’T DIE!

Q Source to follow with Barry Manilow on Q!

Aye!
Anchorman and Zima

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Me Hearties Take on the Poopdeck, argh!

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Sixteen of the roughest, toughest Pax, along with an experienced FNG (Coach Steve, now and forever known as “Trench”) joined YHC on a steamy morning at the Poopdeck.  Here is how it went down:

Warm – o- rama

  • Short mosey around the Bowl-n-Bounce, peppered with Toy Soldiers, Butt Kickers & High Knees
  • 10 Wind Mills IC
  • 20 SSH, IC
  • 10 LSS IC
  • 10 Sungods forward, IC, 10 backwards

The Thang, Part 1

We divided in to 3 groups for a three stage beat down; each group completes all of the exercises in the stage together, then takes a short lap to the next stage.  Each group completes all three stages twice:

Stage 1

  • 10 Jump squats
  • 10 single count curls/arm (25 lb dumbell)
  • 20 Nolan Ryan’s (10/side)
  • 25 LBCs (single count)

Stage 2

  • 10 Lunges per leg
  • 10 WWII Sit ups
  • 10 Tricep hammers/ arm (20 lb dumbell)
  • 10 Diamond merkins

Stage 3

  • 25 SSH
  • 20 Flutters (per leg)
  • 15 Derkins
  • 25 CDDs

The Thang, Part deaux

Partner up to knock out this list, one exercising, one taking a parking lot mosey:

  • 100 Lunges
  • 75 Ranger Merkins
  • 75 Bobby Hurley Squats
  • 75 Carolina Dry docks
  • 75 Crab Cakes
  • 75 Werkins
  • 75 Monkey Humpers
  • 100 LBCs
  • 40 Flying Squirrels

I don’t think anyone made it past the dry docks before we called Omaha for some Mary (flutters, Freddy Mercuries, American Hammers, all IC)

COT:

Reminder of the Sweati set to take place this Saturday; 3rd F prayers at the local schools in the planning stage; Q-School at Bermuda Triangle continues on Friday.

Wolverine took us out.  As ever, I’m grateful for this group of men, and the chance to lead.

 

 

 

 

 

 

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Tempo – Running alone sucks, ask Gears

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It seems that Gears was still holding a grudge from last week when he was Run Solo at Tempo.  This week he had some company, much to his chagrin, as he had plans not to run alone 2 weeks in a row (he wanted to go back to the fartsack). But Geeves and YHC showed up with our own plan to run as little as possible.  Thank goodness Gears was in agreement and off we went.  Easy 3.5 miles, lots of conversation and pontificating wildly.  We solved many problems, but we are waiting to figure out how to make some money off of them before we bring them to the world. Post run talk was good.  Its nice to have a small group where we can actually ask how someone is doing and really listen and respond.  We had finished a little early so this gave us plenty of time.  Running alone is fine for some, but do F3 long enough and running with someone else is the only way to go.

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Sweati or Not, #CSAUP is Saturday

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0515 on a crisp…wait! This is not the Yeti preview!

0515 on a gloom-filled morning, moisture in the air, 22 Pax rolled in to get a little preview of #TheSweati. A lot of familiar faces. Nantan, Lakeridge Clowncars, Dirty, WWL, Senator, Double D…even the Weginator was there. There were more. I’ll tag them in the BB. Several came to get a little peek of the Sweati. I gave some “details”. Some true. Some false. All will be revealed this Saturday. Get your head right. Hydrate! Be Safe! Don’t Die! We did some exercises that may or may not happen this Saturday. They probably will…over a 3 hour period, not 45 minutes. So here we go:

THANG
Mosey around the parking lot and circle up for an abbreviated COP
-SSH
-10 Burpees OYO
-Imperial Walkers
-10 Bombjacks
-Mountain Climbers

Head to the curb for a short circuit (Part 1)
-25 Dips / Run across parking lot and back
-50 Merkins / Run across parking lot and back
-75 Squats / Run across parking lot and back

Mosey to the freshly repaved and striped Hive Parking Lot (Part 2)
-Burpee Broad Jump the entire length of the parking lot*
-Run Back
-Lunge Walk the entire length of the parking lot
-Run Back
*This is starting to become a thing. It should be stopped!

Mosey Back to Laces In parking lot for Reverse Pyramid (Part 3)
(Run across the parking lot and back between sets)
-40 LBCs
-30 Mtn Climbers
-20 Peter Parkers
-10 Burpees
-20 Parker Peters
-30 4-Ct Flutter Kicks
-40 Side Straddle Hops**
**Tclaps to Maximus for leading the pax in some Mary while waiting for the 6

In the interest of time, we stayed put and completed the next series of exercises in the LI parking lot versus the Hive (about 1/2 the distance planned) #yourwelcome
Bear Time (Part 4)
-Bear Crawl Across the parking lot
-NUR back
-Crawl Bear across the parking lot
-RUN back

I blew off Part 5, which would have been a repeat of Part 1, for some Mary. Thanks to the PAX that lead the last few sets of core.

0600 Arrived and YHC was #smoked

Appreciate all the PAX that came out to one of my quarterly Qs. I hope you gained some insight on what is to come this Saturday morning at the #Sweati

No NMM means no more details for the PAX. See you Sat.

Announcements
-Sweati this Saturday at the Armory (Forest Hill Church): 0530 Ruckers/0600 Runners, Q-Source to follow at Forest Hill (Charis Room)
-Stuff the Bus at Tega Cay Walmart (Look for details from Wegmans)
-A couple of 2ndF options at Carolina Beer Temple and Amor Artis
-Read your Newsletter

Prayers & Praises
-Prayers for Rock Thrill’s Father-in-Law who is having several medical issues
-Prayers for a friend of the Pax who’s marriage is struggling
-Prayers for Nasa’s wife who is struggling with some severe headaches
-Prayers for Repeat’s mom who is fighting cancer
-Prayers for discipline in the 3 F’s and to continually make sure our Concentrica is in order (something I struggle with)

Gentlemen, it’s been a lot of fun and an honor to serve you. Hope to see you at the Sweati!

Aye!
Zima

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MOON-SHOT

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Eight men posted at the Ranch for a moon landing anniversary themed work out. Weather was humid at 79 degrees.  A nearly full moon was visible, but mostly obscured by clouds.

Warm up
Mosey Run
SSH (IC 12x) <<Twelve reps: Twelve men have walked on the moon.
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog / Honeymooner

Apollo Elevens
250’ length of hill
Start at the bottom with one Bobby Hurley
Go up to flag pole and do ten Merkins

Saturn V Bear Crawl
Bear crawl, Indian run style for 360’ <<the height of the Saturn V rocket
Rocket has four stages; thus each PAX got through 4 iterations of the indian-run bear crawl.

Lunar Orbit
AKA Global Warming
Circle up, Side shuffle around in tree-hugger pose
Exercises called: burpees, diamond merkins, Monkey humpers, smurf jacks, CDD, standing lunges,

EAGLE
Five light poles, about 100’ apart, run and do exercises at each light pole:
E = E2K: elbow to knees [2nd loop: Imperial walkers]
A = American Hammer [alternating shoulder taps]
G = Gas Pumpers [Gorilla Humpers]
L = LBCs [Lunge, Leg Lifts]
E= Elbow Plank [Flutters]
Repeat loop

Fini, COT

Remember the 50th anniversary of the moon landing on 7/20/19.   Truly an achievement for all mankind and significant blessing by God onto the United States.

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Lake Wylie Q-School 101

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Class is session with YHC at the helm for Q School 101 in Lake Wylie. Today’s Lesson Plan: Disclaimer, 5 Core Principles, Counting Cadence, Scouting an AO and a little bit of pain.

Starting promptly at 0515 we dropped to plank to discuss some Q basics: Make sure someone has a phone and knows the general area. Brief discussion of F3 Roundtable call with PAX from F3 Houston. If you haven’t listened to it, do it. Just not on the way to work or around people that would judge you for crying. Next up the Disclaimer. One often missed part of the disclaimer is asking about existing injuries, which coincides with knowing what injuries or medical issues PAX may have and if any PAX are CPR or Medically Trained.

Mosey to the back parking lot of the school for COP, counting cadence, and the 5 core principles. PAX were much happier with this COP than my previous Q.

Mosey back around to the front of school for a lunge walk across the parking lot while discussing ways and tools for scouting an AO. Google Maps, Backblasts, drive-bys, and previous posts were mentioned.

Continue to mosey over to the start of the “dirt” path for one of my favorite partner evolutions, Bear Crawl Catch Me if You Can. This is was the pain portion of the morning. Partner 1 starts to Bear Crawl while Partner 2 drops for 3 Burpees and then runs to catch Partner 1. YHC quickly learned that this is not a dirt path, but one covered with glass like shards of rock.

Quick 10 Count to let PAX catch wind

Mosey towards COT for a modified DORA with 50 Prison Cell Burpees, 100 Squats, 150 4 count flutters. Admittedly YHC was a little over ambitious and we only made through the Burpees before the bell rang at 0600 for us to go to our next class.

Quick discussion about elements of a COT: Count-a-rama, Name-o-rama, Announcements, Shout-Out / Words of Wisdom. Followed by COT

Announcements: The Sweati on 7/20, Bones Q at The Deep 7/20, Royale has Q School 201 on 7/19.
Prayers / Praises: Capt Jack daughter with strep, FiA Launch, Ms, 2.0s

Until Next Time, Wild Thing out.

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The Return of Austin Powers

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5 Brave PAX descended on the PoopDeck for the first of YHC’s back to back Q’s. Austin Powers was a welcome sight, not sure if there was more time between the movie sequels or his posts. Here’s how we got after it:

Warmup dedicated to Lake Wylie OG Witch Hunt. 1 Exercise followed by Burpees starting with 10 and ending with 1. Newer Lake Wylie Pax were not familiar with this type of COP.

Mosey the “hill” next to Sherwin Williams for 11s with squats at the bottom and merkins up top. NUR up the hill, run downhill.

Mosey to the boat launch parking for a set of ladders using the light polls as our markers.

Mosey to the Memorial by Papa Docs where we bear crawled the circle and finished with 17 Erkins, 17 Derkins, and 17 step ups.

Mosey back for COT

Until tomorrow, Wild Thing out!

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The Never Ending Mile – Ranch

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Workout was performed on the quarter mile loop in front of the Springfield Middle School drop off loop.  Many pax attempted to finish the mile, but no one was able to within the time allotted.

This is a very tough workout and will challenge to you push yourself.  If you plan to use this I suggest you plan for a full hour or no warm-up.

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TIREsome fun at Golden Corral

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Gave disclaimer a few minutes early even though Dark Helmet tried to delay the start.

Moseyed over to O ‘Riley’s Auto Parts for the warm up:
SSH
Wind mill
Honeymooner / Downward Dog
Hand release merkins
More Honeymooner / Downward Dog
Mountain Climber
Even more Honeymooner / Downward Dog
LBCs

Then moved to the hill behind Quick Lube
Sprint to top of hill and jog back down
20 LBCs at bottom (repeat 4 times)

Next Pax ventured over to the field adjacent the Gold Hill YMCA.  Every time I drive by this area I am always intrigued by the tires that are sitting out there and no one seems to use them.  So I decided that we would put them to use.  Honestly I wasn’t expecting 15 guys to show up so I had to improvise on what to do until I could come up with something worse.

– had Pax split up in 4 groups (3 tires – 1 big tractor tire and 2 large truck tires)

– 3 Teams took turn rolling the tire down to the other end of the field and back will team 4 did merkins until the teams with the tires got to the end of the field and then squats until the teams returned.

– Team 4 took its turn with the tractor tire and other 3 teams did the merkins and squats

After that I came up with the bad idea that we would all line up in two lines shoulder to shoulder and lift the tractor tire overhead and pass it down the line.  Once it passed by you move to the end of the line.  We kept this going for about 30 + yards before someone almost dropped it on their head.

To finish out the workout we partnered up for a DORA
100 Burpees
200 merkins
300 squats

Needless to say doing a DORA like this at the end of the workout is a smoker.  Everyone was able to finish the merkins and then it was time to head back for COT where we arrived a few minutes early and knocked out about half the squats and a round of Mary.

It was an honor to lead and I appreciate the Pax patience as I adlibbed some of the workout trying to account for numbers.

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