So, I got asked to Q last minute for Wednesday at Ring of Fire (8/18) and was already scheduled to Q at Footloose for Thursday (8/19) and then NASA had to try and find a sub for Varsity on Friday (8/20), so I just said I’d do it all. I mean @HarryCarey just did it, so why couldn’t I? I’ve been chasing him for years and still have a long way to go to try and keep up/catch that HIM.
So, I planned it out. Arms Day at Ring of Fire, Legs Day at Footloose, and IronPax prep at Varsity. Here we go!
Arms day was an AMRAP with the pull-up bars, Cindy, and some core to break it up. 1 minute on 30 seconds off.
Pull-Ups
Squats with Block
Curls
Overhead Press
LBC’s
Merkins
Flutters
Burpees
Low plank
Side Straddle Hops
Repeat.
Music kept us going with mostly hard rock from the ’90s and 2000s. @Sheild thinks I’m the next Tony Robbins as I was trying to motivate and keep everyone going on our rest periods.
Thursday at Footloose we did 7’s. Launching from the AO, we went over to Minnow Pond to see if we can pick a fight, to which they just ignored us. So, we ran the hill. Monkey Humpers at the bottom near the main road, because you know, Monkey Humpers ;). Up the hill and then squats.
We then ran over to Fort Mill Chruch of God for a round of 7’s using the stairs and the parking lot. I didn’t exactly think this one all the way through before giving instructions. Run up and down the stairs, then do 6 calf raises, run back over the stairs and run a lap around the parking lot and back up over the stairs to do 1 Bobby Hurley. Complete the circuit until 7’s is completed. That ended up being 14 laps around the parking lot. We ended up with 3 miles on this day. Lots of good mumble chatter and fellowship on those laps.
Finally, @ Varsity, we did IronPax prep with the Week 0 2018 workout. 50 squats, 40 big boys, 30 merkins, 20 lunges (modified down from Bonnie Blairs as we’re old and our knees can’t take it), 10 burpees run a lap. Do this 4x for time.
@Slapshot killed it and completed the circuit in 24:39, while @HarryCarey finished in 28:10 and YHC in 30:30. The rest modified and got their own solid workout/ruck in.
Q-ing the trifecta was a great test as it made me get creative and stay engaged with the group. We’re called to be leaders and this was a good test of my abilities over a longer period, not just every once in a while. Thanks to all for the opportunity to lead. I enjoyed it!
12 PAX gathered, brief disclaimer and we’re off at what was collectively determined as “not mosey” pace.
Each stop:
5 burpees
10 Carolina Dry Docks
15 Jump Squats
20 Hello Dollys (some in cadence, some not)
At the Harris Street Park basketball court, we bear crawled cupcakes (line touches). FYI, baseline to baseline is a long way.
6 stops total.
Visited the monument to state sovereignty and the “faithful” slave. Talked about the kinds of questions we ask. YHC grew up in this town and never thought to ask why these monuments were here. Minnow Pond meets at “Veteran’s Park,” but “Confederate Park” is just up the hill… a monument to separatists that fought against the armed services honored at Veteran’s Park. Longshanks typically leads the pledge of allegiance before a workout, yet there are monuments to those who flew a different flag designed to replace the “stars and stripes” just across the railroad tracks. Interesting…
YHC is reading, because that is how academics solve problems. Recommended for non-academics as well. #accelerate
Ta-Nehisi Coates:
“None of us were promised to end the fight on our feet, fists raised to the sky. We could not control our enemies’ number, strength, nor weaponry. Sometimes you just caught a bad one. But whether you fought or ran, you did it together, because that is the part that was in our control.”
How are the questions we ask reinforcing togetherness or keeping us divided? Can we ask better questions?
Welcome FNG from West Charlotte: “Chimay”
May have broken his back, good thing I was also the one who EHed him.
—
Band Camp dismissed
Well it was bound to happen and eventually it did, The Hive crossed over the last day of the week not yet occupied by The Hive… Spitz led the first half and Tesh closed strong on an absolutely beautiful day in The Fort. We are blessed to be in this great town and I am blessed to have the brothers of F3 here in Fort Mill coming out and supporting this AO. We will soon be back to the new form of normal and I will definitely be ready to stop using Worship Planner…
15 PAX (The Coop consistently draws some solid numbers) gathered in one of (possibly…) our last coldish gloom in The Fort. A quick disclaimer and we were off. We got in 40 burpees to help alleviate the penalty burpees Wegmans accumulated for sleeping through a Q at Fire Ant on Tuesday. (We got mathematically to 600, but probably only 550 counting modifications.)
Warmup
SSH x30
Mtn Climbers x30
TWSS induced bomb jacks
5 Burpees
IW x20
HW x20
Move to line
25%, 40%, 50%, 60%, 75%, 85%, 90%, 95%, full sprint, bear crawl, full sprint, Burpees
Message about acceleration
Burpees
Mosey to pull up bars
Groups of 3
Derkin on hill
People’s chair with calf raise
Pull up
Burpees
Started in the down position and called up/down. Roughly 5 reps each. Switch stations, rinse and repeat
Round 2
Derkin in Hill
People’s chair w/calf raises
Toes to bar
Mosey to elementary lot. Burpees
Curb up for 10 Mike Tyson’s and bear crawl to the other side. Rinse and Repeat.
Lunges Around the World x5 Burpees
Message on self-denial during Lent. Discussion of what we’re giving up. YHC – alcohol, Dirty Harry – alcohol, Esso – TV
Burpees
Head to COT
Burpees
Pigeon Lunge
Seated Forward Bend (held for awhile)
NMM
In this Lenten season, I find myself contemplating the Christian discipline of self denial that relates to accelerating man and issues that hinder acceleration (The Jester). A fast helps focus the mind to a higher purpose. During Lent, when I’d normally reach for a beer or some bourbon, I am forced to focus on why I chose to give that up for 40 days. I am reminded of what Jesus gave up for my salvation. I try to remain grateful for to opportunity to sacrifice something and be connected closer to his sacrifice. As a bonus, I can also analyze the times I just habitually reach for a beer instead of actually waiting until I want a beer.
My challenge as a Q is to build 2nd and 3rd F elements into the 1st F workout. For this Q, I accelerated (and occasionally decelerated) most cadence counts to help emphasize the additional physical gain from moving faster or slower. And hopefully these tempo changes focused the PAX on accelerating in all 3Fs during Lent, much like Cake Boss’s 40 day challenge.
Thanks to Punch List for the opportunity to lead.
-Band Camp dismissed
Some have asked me what Puketoberfest is really about. Obviously I jokingly say that if you can’t tell by the name you should think about it again. However my desire for it really is to pick a list of Qs that would push the paxs a little harder than usual. With being able to pair them together it should make for a really good workout. Plus typically during the month of October you get to enjoy nice cool temps so it makes it a little easier for pax to push harder than it does when it is 80 degrees at 7 am with 95% humidity. In setting this up I didn’t actually expect anyone to puke, but wanted pax to push hard enough that they might think they could.
The Thang:
YHC gave the disclaimer for the 3rd week of Puketoberfest.
Moseyed over to the parking lot across from the memorial.
Sasquatch lead the group in a few minutes of broga
As promised Geronimo lead the group in the Goofball and Wegmans did the Pumpkin Spice (not doing that again)
After all of that we quickly went into our first round of exercises
Start at the parking lot – jump over the wall and go toward the building
Do 5 donkey kicks
Come back down to the parking lot and do 1 burpee.
Rinse and repeat until you reach 1 donkey kick and 5 burpees. +-1 for each.
Then we moved over to the grass hill where we bear crawled up the hill to find cinderblocks waiting for us. Pax partnered up and we did the following:
Pax 1 – Overhead carry block to next row of parking spaces and run back to Pax 2
While waiting on Pax 1 – Pax 2 is doing Mike Tyson Merkins
Pax 2 will then run to block and pick it up and overhead carry to the next row. Then run back. Keep doing this until team has moved the block all the way across the parking lot and back to the beginning.
Next exercise thanks to Sasquatch for bringing it up as a “good idea” next time someone does a cinderblock workout.
Partners get in plank position with both having one hand on the block. Work together to move the plank 15ft while doing a merkin after each time the block is moved.
Next set of exercises:
Squats with block – partner did LBCs until finished
Thrusters with block – partner did American Hammers until finished
Handed over to Trucker for the next 30 mins:
Quadzilla 5s: run down road, 1 squat, run up backwards, 5 merkins, rinse repeat just like 7s
Line up end parking lot, suicides to each light.
First round 1,2,3 merkins.
Round 2: 5,10,15 squats,
round 3: 5,10,15 merkins.
Round 4: 3,6,9 SSH.
In between rounds were flutters.
Round 4 we ran backwards.
Ran to springs building 2 rounds of people chairs and 10 merkins. COT
7 at Block Party on a beautiful 50+ degree morning, fortunately the rain came through before the work out so although the pavement was wet we stayed dry because Chickens don’t like laying on the wet pavements and neither do Chicken Hawks. Welcome back to Training Wheels after several months off after a mountain bike accident and welcome back to Fire Marshall Bill after a minor surgery that included frozen peas in the post op recovery.
This morning we talked about abiding specifically as we apply it to our trails and failures. How much do we look to and rely on God to show up during these times? how much do we recognize God in our trials and what he is doing in and through us.
The Thang!
No 4play today. COP was not… straight into the post.
Mosey to the high wall for 10 muscle ups, plank, 5 hand stands the hang on the wall for as long as possible or unit Q says mosey
Power Skip to the end of the parking lot to the next set of walls in the courtyard. 15 box jumps, 10 box jumps, 25 dips, 5 derkins, 5 box jumps.
Mosey to the next wall in the parking lot for wall sits then indian style bear crawl to the end of the line, wall sit, etc as everyone bear crawls until we get to the end of the wall, finish with some Australian mountain climbers
Mosey to the flag pole for the pledge of the allegiance at the memorials
slide over to the parking lot and do timed (i.e. not in cadence) … Squats, lunges, jump squats
Mosey to the stairs
Mosey to the hill run backwards up and 5 burps at the top 2x
Mosey to parking lot and do two sets of suicides
Mosey to covering for 3 min. of Mary
Run to COT
It was an honor to lead