WARMUP: Ran downtown loop, planked at Drug Store and stretched
THE THANG: : Pike’s 10 Derkins, 10 dips, run to wall. Repeatx3. Run to Postoffice, Plank. Run to cross street that is shaped like a semi circle. 10 merkins at top, 20 LBCs at bottom, 10 merkins at top. Repeato untill 5:55- run back to COT. Leaders got 4miles
Ran to Laces In down 160 to Munn Rd:
Did some of the board of pain 10 year celebration with those PAX
25 burpees
(I was a little bleary from the fast pace, I mistook Barry Manilow for Assasin. Read into that what you will)
Lap
150 calf raises
Lap
50 ski hops
30 merkins
Ran back on Harris Street
Everyone got back faster than me and was calling some Mary. Finished with 10 burpees in cadence
I ran faster and further than I ever would have alone. T-Claps to these guys
Convergence Saturday @ 6:30am
Print Shop Saturday @ 5pm
Last night I was settling down for bed and decided to get on Slack to see who was Q’ing before deciding where to post this morning… Jekyll had just posted that Minnow Pond was without a Q so I felt the calling to volunteer.
WARMUP:
0514 Pledge
Disclaimer then a mosey to WEP playground area – SSH, cherry pickers, IWs, Arm Circles, Merkins all IC
THE THANG:
Miles with a side of Murph –
OYO 5 pullups, 10 merkins, 15 squats then run WEP loop
rinse and repeat until 0550ish
Fishstix tried to keep up with McGuyver for a while – the rest of us were….. slower. Most got 5 or 6 rounds in before time to head back to COT.
MARY: Got back to CoT with about 4 minutes to spare so got some solid Ab work in – Freddy Mercury’s, flutters, LBCs, Leg Raises, and 6 American Hammers before YHC rudely interrupted Vuvu to declare 0600.
ANNOUNCEMENTS:
This workout didn’t take a lot of planning or thought – that was kind of the point. Keep it simple was the plan this week. Put in hard work and don’t over-complicate things in life. Do this over and over and good results will come.
Funhouse still accelerating post AKA, knocking out pullups like a BOSS…
Nice to meet FratBoy
Read your newsletter –
Blood Drive needs more sign-ups Apr 12.
Minnow Pond….
Prime numbers today:
2 burpees,
3 bombjacks,
5 merkins,
7 squats,
11 wildcard reps every time we stopped.
We stopped around 11 times?
Total of 3.5 miles.
NMM:
Luke 5:31 (both prime numbers)
Jesus answered them, “It is not the healthy who need a doctor, but the sick.”
Make sure you’re seeking out the “sick” (sad clowns?). Don’t spend all your time with the healthy. That may mean posting with a newer PAX at a moderate to support them.
@F3theFort Minnow Pond evidence. Prime numbers 2 burpees, 3 bombjacks, 5 merkins, 7 squats, 11 wildcard reps every time we stopped. Total of 3.5 miles. I also visually confused @FishSticks_F3 at the end w/@chiphill4. Shows how young Fishsticks looks and how fast Shady is pic.twitter.com/7M02ez2sBh
— Justin Isenhour (@jisenhour) March 25, 2021
https://www.strava.com/activities/5007069647
—
Band Camp Dismissed
disclaimer
dynamic warmup into static warmup.
Mosey to pull up bar (a longer ways away than Tesh made it sound)
pull ups 5-4-3-2-1 with 10 bagboy sit-ups in-between.
pull out the cards
spade= squat
club= merkin
heart= LBC
diamond= Burpee A=14, K=13, Q=12, J= 11 and etc.
After everyone got to pick a card we all did another set of 5 pull ups
Mosey to band lot.
Lunge 15 yards sprint 85
bear crawl 15 yards sprint 85
pick another card for the PAX at the end the Q picked all aces that had not been pulled.
jail break to COT.
announcements- Calve Boss 5K, 10K on Christmas eve. Look for pre-blast from Stang on giving gift cards for the teenagers at Levine Children’s hospital for Christmas.
Prayers- went around the circle. praise or prayer
Gladly accepted the Q request from Jekyll a month ago for an AO i had never posted to. He told me the Qs really bring the pain. Visited the week prior to get the lay of the land and he was not joking. With that I couldn’t slack off. 26 PAX 3 FNG got after it in the Gloom this morning. Really dig these MONSTER number Workouts.
Here’s how it went down.
Mosey up to second Left turn to Parking spaces.
Bone the Fish.
3 Shuffle Right 3 Shuffle Left 3 Karaoke 1-1-1–Really crazy to do this with these numbers.
Warmup
SSHx15 MNCx15 Hillbilly Walkers x 15
Imperial Walkersx15 Dips x 15
The Thang
9 exercise stations 20 reps per. Except #1. Thanks Pothole! Mode of travel listed at each station for return to middle. All returns to middle do 5 burpees- Mosey to next station
Station 1- Abs 30 American Hammers Ct 1 side- Sprint to light pole/cone 5 Low Slow Sprint to next station
Station 2- Legs 20 Block Squats – Bear Crawl to Center
Station 3- Arms 20 Wide Arm Merkins– Bear Crawl to Center
Station 4- Abs 20 10 Peter Parkers/ 10 Parker Peters- Bear Crawl to Center
Station 5-Combo Al Gore w/bricks 10 Lateral Raise 10 Lateral Row = 20 reps Sprint to cone – 5 merkins Sprint to next station
Station 6- Arms 20 GTOs Ground to Overhead- Crawl Bear to center—–Really how does a Pax break a cinderblock in half????
Station 7-Abs 20 War Hammers combo WWII sit-up 1x American hammer- Crawl Bear to Center
Station 8- Legs 20 Monkey Humpers Wheel Barrow to center and switch after burpees to station 9
Station 9- Pass the Ruck- Stand Back to back and pass back and forth in circular motion 20x Mosey to center.
Rinse and Repeat
All PAX completed roughly 1.5 rounds. From the mumble chatter throughout the #Beatdown it appeared to be successful.
Return to COT to name the FNGs and hand off the Shovel flag.
Thanks Again for the Opportunity to lead.
Good Luck Hardwood and Great work Jekyll. Will see me more regularly at the Colosseum.
Duck Out!
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
Yeah, I strained my groin at The Fort on Saturday. Yeah, it was still sore this morning. But it ain’t just every week that Jekyll asks you to Q at THE Colosseum. Could not cancel, no siree Bob. And when Atticus and Pusher told me they were coming? Well something special had to be drafted up.
Beautiful crisp morning it was after a nice rain last night. An all-star PAX rolled in and after a quick disclaimer was issued, we were off. As best as I can remember it, this is what we did.
The Warm Up
Brisk run through the car pick-up line and COP in the back B-Ball court lot. We basically did about every exercise that popped into my head IC in no particular order:
Now we were warmed up and ready to move to light pole ally for the fun stuff. As we walked that-a way, I had Fusion and McGyver give us an Apache 10-count. Who brought you out, how long ago, where’d your name come from? Always enjoy this and always learn something new. More to come on this.
The Main Event
At first light pole, 5 burpees
Second light pole, 5 burpees + 10 big boy situps. We added an exercise and 5 reps at each pole.
3rd + 15 merkins
4th + 20 squats
5th + 25 LBC
6th + 30 overhead claps
7th + 35 mountain climbers
8th + 40 side straddle hops
I was pleased to hear Stang lament how terrible this was. Mission accomplished! We did another Apache 10-count, this time with FEMA. Did you know he’s from Baton Rouge, Louisiana and that’s how we got his name? Did you know he went to school at Louisiana Tech University? Did you know that’s where I went to school?!? Very cool.
Next another quick mosey back to the school to the half brick wall. People’s chair in tight formation while the first in line burpee broad jumped to the other end. I always like doing this to critique everyone’s burpee form and jumping distance. It’s the little things, people.
Time running out but still time for some quick Mary. Back to the blacktop curbs for 3 rounds – flutters, Freddy Mercury, and American Hammers.
Closing thoughts
Not much in the way of announcements / prayers. Get engaged in Q-Source (great material BTW) and push yourself to attend a 3rd F event or two this summer. You might just like it and you probably need it. I know I do. Prayers for patience with summer break kids and safety on vacations. Thanks Jekyll for the opportunity to Q! Hate you had to miss due to work travel but we’ll catch you next time.
Flat Tire
Disclaimer
Warmup
Live Right is the second quadrant of the QSource. It is the HIM’s dedication to Purposefulness. Purpose is an Advantage sought.
SET 1:
Merkins , 10 IC
Derkins, 10 IC
Incline merkins, 10 IC
LAP
SET 2:
Wide grip merks, 10 IC
Diamond merks 10ic
Carolina Dry Docks 10ic
Lap
Live Right is focused on the HIM’s IMPACT on the lives of other people and how he helps them to Accelerate
Repeat set 1, 8 reps ic
Lap
Set 2×8
Lap
X6’s
Lap
X4’s
Lap
X2’s
The HIM is also a man who finds that in his effort to Live Right by carrying the Survivors and IMPACTing the Sad Clowns he gets an unexpected benefit—he himself is kept Right.
COT
I haven’t been to Colosseum in a long time. I’ve been doing the ruck WOs on Tuesdays so it was good to shake up the routine. It was also great to see so many cars rolling in. I haven’t seen several guys in a while due to being under a ruck so it was great to be out in the gloom with them again.
Go time arrived and disclaimer was attempted. Mosey around loops in front of school with high knees, butt-kickers, karaokes both ways. Circle up for normal warm-ups: SSHs, windmills, Peter Parkers, Parker Peters, and some Hillbilly Walkers.
Moseyed over to side lot. Today’s theme was simple, 4 exercises done 4 times. First off was Bear Crawl from top of parking line to curb, 4 Merkins, Crawl Bear back to top of parking line, 4 Donkey Kicks. Repeat 4 times.
Mosey over to lot behind school. 5-Worst Merkins (Wide, Normal, Diamond), 10-Big Boy Situps, 15-Plank Jacks, 20-Shoulder Taps then run to other side of lot. Repeat 4 times.
Mosey to loop in front of school. Starting at center of loop: 10-Burpees, 10-Mtn Climbers (4 ct), 10-Lunges (each leg), 10-Smurf Jacks, then run around loop to center spot of on other side. Repeat 4 times. Lots of good mumble-chatter during this segment, except for Tesh who almost lapped everyone.
Slow mosey over to front of middle school for some Wall Webbs. Start in People’s Chair, walk out on hands into Merkin, walk back up on hands into chair for overhead claps. Normal ratio of 1:4. I cut it short at 6:24 so we had time for some mary (and my legs were starting to burn). Back at cars to finish up with 10 tiny circles clockwise, 10 counter-clockwise, then 20 flutters. Time’s up. Hopefully the PAX got their money’s worth today.
Continued prayers for Stang’s family as they mourn the passing of his grandfather as well as all of the kids that Cornerstone is involved with in their treatment group.
Thanks to Jekyll for the opportunity!
-Mainframe