Today marks the completion of 40 years of life for me.  As my final act of insanity of a 30 something I partook in the YETI this past weekend.  Carrying 35+ pounds on my back for 18+ miles combined with pain stations designed to push your limits seemed like a good idea several weeks ago.  Around 3 miles in on Saturday, I was questioning my decision.  Like the many other PAX I did successfully complete it and have spent the last 48 hours walking around like I am 85 years old versus a 40 year old.  In fact, if it wasn’t for the Q commitment I had this morning, I probably wouldn’t have posted at all.

Seven men joined me early this morning to kick off my 41st year of life and to push out the “lactic acid” they had built up in their muscles due to their own YETI experience.

WarmUP

Target Balls:  (move to the next ball and then exercise)

• Bear Crawl – Merkin
• Lunge Walk – Flutter Kicks
• Crab Walk – LBCs
• Broad Jump – Diamond Merkins
• Peter Parker Crawl? – Carolina Dry Docks
• Karaoke – Switch

Suicide Run.  Each ball and back.

Wall Sits. 8 ten counts.

Mosey to Fountain.

• 30 Step Ups.  15 per leg
• 40 Dips
• 20 Derkins

Mosey to Office Depot

Finisher. 3 – 40 yard sprints

COT

I often tell my patients that my desire for them is to be healthier at their next birthday than they were at their last.  I can honestly say that I am.  Thanks to F3 and the PAX to keep me motivated and moving and I am looking forward to the Q on my 50th.

Sorry, no creative workout names today. But it was a beautiful crisp morning as the PAX gathered at Quagmire. Good to see some familiar non-Quagmire regular PAX rolling out of the Baxter clown car. Start off with normal disclaimer then added an important addition. The night before was the chili competition at my church….and I ate a lot of chili. So wind position was important today. With that we were moseying to Home Depot with some high knees, butt-kickers, and karaoke along the way. Circle up for some normal warm-ups: SSHs, IWs, Windmills, Merkins, Mtn Climbers, and MNCs.

Mosey to Books-a-Million lot. Old basketball defensive slide drill between 2 parking spaces.
Jacobs latter (7:1) with plank jacks and donkey kicks.
Back to your original 2 parking spots. Bear crawl across and do merkin, then backwards bear crawl and do another merkin. 10 crawls total.
Jacobs latter (7:1) with flying squirrels and seal jacks (CSPAN approved).
Another round of slide drill.

Mosey to fountain and partner up. p1 runs around circle while p2 does work then swap. 1st round – Dips, 2nd – Derkins, 3rd – Box jump burpees (everyone enjoyed), 4th – Crunches.

Mosey to behind Home Depot for Davinci favorite: Wall Webbs. Start in people’s chair, walk out on hands to do merkin, walk back up to chair and do overhead claps. 1:4 up to 10:40. Lots of mumblechatter from Package and CSPAN on this one. Several chicken flapper jokes could’ve been made. Finished up and mosey back to COT.

I’m happy to announce no chili related issues. I was nervous about having to pull an Elvis during my Q. Thanks to all the PAX for coming out, working hard, and getting the week started right. Prayers for Cha-Ching’s grandmother and for his extended family. Prayers for our country during this time. Thanks to Davinci for the opportunity to Q and always an honor to lead and be a part of this group.

Logging off,
Mainframe

A day like any other. If any other day is 55 degrees in the middle of January.  19 men saw no reason to fartsack- instead got the pull from being held accountable and the desire to take the #DRP.

COP: SSH, Monkey Humpers, Squat, Merkin, IW, Mountain Climber, Peter Parker, SSH

The Thang:

Partner up, Wheelbarrow to halfway, switch with partner.  30 LBC at beginning, halfway, end.  Partner carry back switching at halfway point.

Repeat with alternating Wheelbarrow when needed.Jump squat at begnning, halfway, end

6 Minutes of Mary: Flutter, Heels to Heaven, Hello Dolly, Rosalita.  This was snuck in the middle to give me a chance to catch my own breath(and not spill merlot)

Great Ball of Fire-

• 5 Merkin, 10 LBC alternating balls
• 5 Wide arm Merkin, 10 Freddy Mercury alternating balls

Fountain circle: Step ups 10 per leg, 10 dips.  Rinse/Repeat

AYG  back to the Shovel Flag.

COT

Naked Man Moleskin

Great participation and fun to see Package and CSPAN.  CSPAN is always good for leading the first half of a sprint…but I digress.

Had mushbrain this morning. Couldnt remember cadence, exercise names.  Was doing each exercise at the red balls in stead of every other.  AND IM THE ONE WHO IS CALLING THE EXERCISES.  Need some alphabrain..or more sleep.  Terrific efforts by FNG Speedwagon.  It was a tough work out and you made it through.

We discussed #empathy and putting yourself in others’ shoes.  I can think of no other simple path to loving your neighbor.

Make it a great day!

Jekyll

Another cold, misty day at Quagmire brought 9 Pax out for a Christmas Tree inspired workout.

To warm up, we took a long mosey around Rivergate including some dynamic stretching (High Knees, Butt Kickers, Toy Soldiers) ending in the Home Depot parking lot for COP.

In order to keep the Pax warm, we did each of the below exercises followed by 10 SSH’s IC.:

• Windmill
• IW
• Cherry Pickers
• Mountain Climbers
• Peter Parkers

Now that everyone was warm, we moseyed to the front of Marshalls for The Thang:

We took on the Christmas Tree of Pain. We started at the x10 level and performed 10 reps of each exercise, then a short recovery run out and around the traffic circle before starting the next section.  We worked our way all the way up to the star where I called an Omaha on the Overhead Claps. I changed it to Jack Webbs instead (Sorry guys). See the tree below for the exercises.

The Pax pushed through the pain quicker than I had anticipated, so we had some time left after the tree. I decided we didnt do enough legs so we found some wall next to the Marshalls. We did x3 10 counts in the People’s Chair followed by 10 Jumping Lunges in IC. We did this circuit 3 times before out legs could no longer take it.

With only a couple minutes left, we formed a line and took a long Indian Run back to COT.

Thanks to all the Pax that came out on this cold wet day and gave it there all. It was great to see Smokey back out in the gloom.

Until next time, its back to the Hunt…

6 men appeared out of the gloom for a workout on a cool, wet morning.  The low number may have been attributed to the weather, the late Panther’s game, or maybe the missing PAX forgot their ties at home like Cam!

After a quick disclaimer, we got started with some dynamic stretching in front of Best Buy.  Due to the cool weather, we stayed in motion throughout the workout.  Jogging to different locations (Buffalo WW, Sun Trust, Gander Mtn, Mattress Firm, Kay Jewelers) and performing the following exercises:

SSH x20

Imperial Squatter x10

Merkin x10

Moroccan Night Club x20

LBCs x20

Between stopping points, we had great discussions around life and living. Embracing the differences in others and sharing personal experiences so others can benefit from them.  Whopper shared his personal story and family background.

Next, we moseyed to the back of River Bleu for walk sits and Carolina Dry Docks.  We finished off the workout with storefront leg lunges and calf raises.  Great work by all!

Announcement:

Christmas party – Dec 17th

Joe Davis Run

Prayers:

Davinci – Work stresses

Royale – Christmas season and the real meaning

Whopper – Faith and trust in the future

When DaVinci asked me to Q the Halloween workout. I knew exactly what I was going to do.  Pulled out a favorite.  The beatdown is designed to help introduce being a Q to newer PAX.  As we took off we had all verteran Q’s so I figured this would be an easy concept to understand.  Pick a candy from the bowl, read it off, lead to PAX in performing the exercise.   Well that’s what I thought.  Some guys struggled with reading the papers and some struggled with counting.  So remedial Q school was in session.

Mosey to warm up, Mosey to the Thang.

If reps is less than 10 do ten.
Candy Cal /Gram Rank/Reps Exervcise
SweetTARTS 2.94 1 Windmill
Candy Corn 3.59 2 Side Strattle Hop
Sour Patch Kids 3.59 3 Loungers
TWIZZLERS 3.70 4 Squats
Laffy Taffy 3.72 5 Stagger Merkins
Swedish Fish 3.75 6 Box Cutters
Nerds 3.85 7 Bomb Jacks
Jolly Rancer 3.89 8 Merkins
STARBURST 3.96 9 Jump Lunges
Airheads 4.00 10 Diamond Merkins
SKITTLES 4.05 11 Lunge’s
MILK WAY 4.23 13 Jump Squats
Pixy Stix 4.29 15 Merkins
ALMOND JOY 4.64 16 Russian Twists
Hersheys Kisses 4.76 19 Calf Raises
M&M’S – PLAIN 4.92 22 Plank Punch
P-BUTTER CUPS 4.93 23 Peter Parker
TWIX, CARAMEL 4.99 24 Ski Abs
Life Saver 5.00 25 Mtn Climbers
KIT KAT 5.13 26 Morrcan Night Club
Whoppers 6.91 29 Burpees

Exercises not performed as time ran out.
3 MUSKETEERS 4.16 12 CCD
Tootsie Roll 4.24 14 Squat Jacks
100 GRAND BAR 4.66 17 Wide Arm Merkins
REESE’S PIECES 4.69 18 Hello Dolly
SNICKERS 4.79 20 Parker Peter
BUTTERFINGER 4.80 21 Freddy Mercury
M & M’S – PEANUT 5.16 27 Monkey Humpers
NESTLE CRUNCH 5.22 28 LBC’s

After a slow start and some retraining the pace picked up.  Added a running loop around the parking lot after each PAX picked and lead the exercises.  Witch Hunt was pushing hard to get through the entire bowl of candy until Bart pulled Whoppers out.  After 29 burpees he wasn’t as eager and was on a sugar high. fortunately time ran out and had to mosey back to the COT.

Was an honor to lead the PAX.  Great mumble chatter this morning.

Last week on Monday I caught up with Cornhole at the end of the workout and asked him for this Q since it feel on my birthday. He said he would make it happen! So sunday night watching football I was trying to find something unique and themed for a birthday beatdown. I’m not the best at making things themed…but I like making them hard, so here’s what we got.

I love these not so warm mornings we are finally getting. It was somewhere around 45 degrees this morning. A few guys had like three layers on! It shouldn’t take long to warm up this AM…

Brief disclaimer, no FNGs so with 10 PAX we start our mosey to the Home Depot parking lot. On the way dynamic warmup with

High Knees – Butt Kickers – Karaoke with a 180 – toy soldiers

Circle up for COP

10 Windmills – 30 Moroccan Night Clubs – 25 SSHs – 20 IWs – 20 CDDs – 10 Peter Parkers – 10 Parker Peters – 20 Plank Jacks

So this was the best I could do with a theme… called it the 38 special.

We hit the parking lot, two cones set up on two islands about 40 yards apart.
Sprint the 40 yards – do 38 reps of the exercise – sprint to the other cone – do 38 reps of the exercise
1. Wide Arm Merkins
2. Flutter Kicks
3. CDDs
4. Freddy Mercury’s
5. Monkey Humpers
6. SSHs

Butchered a few words about the word of the month – Mercy. I’ll do better next time.

Mosey if front of Books-A-Million

We would try a “Lazy Dora” – love the F3 site! Lazy Dora’s just skip the running partners…instead

Partner Up
100 Merkins in reps of 10 while partner Planks then flip
200 LBCs reps of 20 partner 6 inches
300 Squats reps of 25 partner holds low squat

Mosey back to parking by cars…one last fun item!

I pulled the speaker out of my car and found one song – Thunderstruck! (Thanks Mainframe and Bing for bringing this home from the beach this summer)

Continuous SSHs until “Thunder” or “Thunderstruck” then flying squirrel. This goes on for like 6 minutes!

Afterwards like 2 minutes on the clock, we did a little stretching to finish it out.

Announcements

Big One – After the first year in charge of the Quagmire, Cornhole has handed off the reins of this AO to DaVinci! We’re all very happy another HIM has grabbed hold of this big F3 responsibility.
Convergence on 10/28 for 1st & 3rd Fs
2 trail runs this weekend if you are interested!

Prayers
Qwerty and his personal struggles
Injured PAX
Those affected by Matthew
My 38th birthday

Always an honor to lead these fine PAX of F3!

8 PAX including YHC showed up for another edition of Quagmire.  Pleasantries exchanged.  Birthday wishes not given, disclaimer spouted.  I mentioned I went to bed late watching baseball and knowing I had to get up early, slept in spare bed room to not wake the M.  Also confessed: I slept in my clothes and fearing wrath of a sleep interrupted M, wore those clothes to AO rather than creep in the room for change of wardrobe.  Who’s with me?  Been there?

Run around the block and included a moderate COP: SSH, Windmill, Squat, Merkin, Moraccan night club.

The Thang

Tabata (Ciabata)

• LBC
• Merkin
• errrr- AUDIBLE.  #Truthbomb- havent done this in a while and dont think I set myself up for success.  Had a watch but second hand hard to see in order to count.  Result: had to bury my nose in the watch= no eye contact or relationship with #faithful.  That plus no tunes, and no vibe lead to no mumble chatter- except for a mutual love of Matchbox 20 and how hard they rock, led me to call audible.

ENTER:

Ark Loader Series- Bear, Crab, Aligator

Wall Series PPLs Chair, BTTW

Ladder Series LBC, Squat, Merkin, and Burpee (I think)

6 MOM to close

COT

Naked Man Moleskin

The idea was good but my execution was poor.  Sensing a Mutiny and possible Q-jack, #collisionlearning lead us all into a better work out.  T-claps tothe PAX for sticking it out.  Q’s be mindful of your weinkies and be flexible.  If it aint workin’, change it.

Davinci is a happy man- always smiling- Hope some of ya’ll are supporting his 2F efforts at Pintville in Pineville Wednesday nights.

Apparently 46 years and 365 days ago, a @FishStix was born.  Aye brother!  thank you for all of your leadership and strength making us all better.

Aye!

Jekyll