Challenged to “Bring It”

A few months ago, Dark Helmet and I were challenged to “bring it” to The Deep. I’m not sure how I got roped into the conversation as I no longer provide the top-tier workouts I used to. You see, it’s not because I’ve gotten soft (well, maybe a little), it’s more due to the physical acceleration of the PAX, which is evident when I cross the water and see the brothers in Lake Wylie. My workouts aren’t as hard as they used to be for some.

That said, I’ve become known for 2 things: the deck of cards and cinder blocks. I couldn’t disappoint the fellas. Dark Helmet on the other hand, is known for many things (not including many leather-bound books, rich mahogany, a perfect quaff or starbuck-y hands). And, with these many things, he brought his level of creative, pain-inducing exercises to the first half of the morning’s Q.

Once DH signed a few autographs, gave a very clear disclaimer, he took off for the warm up mosey. Then did a few warm-up-type exercises which included all the regulars and plenty of chatter.

Grab a partner and since when does size not matter…in Wheelbarrow racing?

You and your partner will alternate wheelbarrow’ing around the circle which I swear, grew as we were encircling it.

Next, grab the cinder blocks from Maximus’ truck for a little DORA activity.

Partner 1 (P1) would run around the main lot while Partner 2 (P2) would do the exercise then flapjack for:

200 Bicep Curls

300 Overhead Press

400 Bent-Over Rows (modified the count for timing and inserted chest press)

Hand off to Maximus for more partner work

P1: Ski Abs

P2: Toe Taps on the block (25ea side)


P1: Burpee Broad Jump ~50yds & NUR back

P2: Mountain Climbers with your hands on the block


P1: Beep Beep I’m a Jeep for 25yds & Lunge Walk back

P2: Bomb Jacks


Now with both partners at one end and the block at the other:

P1: Sprint to the block, 10 Man Makers with the block, Sprint Back

P2: Flutters from the V-up position

Next up, partner big-boy sit-ups while passing the block back and forth

I can’t fully recall if we did a few 8ct burpees to finish it off but it’d be a lot cooler if we did…so let’s assume we did.

Hey PAX, wherever you call home, go somewhere different. Organize a clown car with a few other locals and go see a different AO on a Saturday and attend their Q-Source. You never know what you’ll learn. Dark Helmet and I appreciate the opportunity to put ourselves through misery in the spirit of Qing for a great group of F3’s finest PAX.

Until Next Time.


TClap |

Maiden Voyage on the Poopdeck

We had 15 PAX gathered in the gloom for my VQ posting at Poopdeck, including 1 FNG EH’d by YHC.

Disclaimer was fully disclaimed, then we were off.


  • Short jog then circle up
  • Windmills
  • MNCs
  • Imperial Walkers
  • Low Slow Squats
  • Plank, Honeymooner, Downward Dog

The Thang

Moseyed over to the parking lot by the boat ramp for Ponzi Cones. So called because the reps form a pyramid, and they hopefully leave you spent. 4 cones set up around boat ramp parking lot (1/4 mile loop), 1 in each corner. PAX do the exercise for the round at each corner (4 sets), running/jogging between corners and plank till 6.

10 Burpees

20 LBCs

30 SSH

30 Plank Jacks

20 Freddy Mercuries

10 Merkins

For example, Round 1: run to 1st cone and do 10 burpees, run to 2nd cone and do 10 burpees, run to 3rd cone do 10 burpees, run to 4th cone do 10 burpees. Plank until 6 comes in. So you actually get 4X each exercise.

I shared some quick thoughts on a difficult period of leadership I had gone through recently. Looking back, it was a lot of prayer and my awesome family that got me through it. Sometimes I just need to be reminded that being a leader does not mean going it alone. Then we moseyed up to the wall for triple check.

Triple Check

PAX split into teams of 3. We had 15 so the math was perfect. Each round there are 3 exercises (1 for each PAX on the team). P1 and P2 hold their exercise until P3 returns from a lap. Everyone switches when P3 returns, cycling through until everyone does all three.

P1. Wall Sits

P2. Plank

P3. Run a lap around the parking lot

Meant to do 2 more rounds with variations on this, but we ran out of time. Circle up for COT.


FNG was named Cherrio – originally from England.

Prayers for families, hurricane recovery, and work.


I had a great time planning out the workout and leading for the morning. Thanks to the 14 who came out for my maiden voyage as skipper of the Poopdeck. And a big thank you to Wild Thing for the opportunity to lead.



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Brickhouse VQ @Poopdeck

Less rainy than what they called for.


Off for a mosey


4 corners:

Corner 1: Brick webbs

Corner 2: Crab humpers

Corner 3: Cinder block burpee

Corner 4: Monkey humpers

Mosey to the wall

Balls to the wall w/2 burpees each

COT: Marriage maint, prayer etc

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