Category: Uncategorized

7 PAX got better this morning in the cold, but thankfully rain free, gloom this morning.

PAX: Boone’s Farm, Backlash, Offshore, Leatherneck, Black Widow, Life Champ, Umbrella

QIC: Umbrella

In honor of President’s Day and the 45 Presidents we have had in this great country, a theme of 45 was present throughout the morning.

WOR:
Long mosey from BMS through Granny White Park to settle at the tennis courts. Circle up for:
45 x SSH
45 x Shoulder work (15 BAC forward, 15 air press, 15 BAC reverse)
45 x Squat

Thang:
Evolution 1:
PAX lined up on sideline of tennis courts for 3 rounds of:

Rd 1: 15 count shoulder taps, 15 count WWI’s, 15 count monkey humper – then shuffle (side, forward, side, forward)each line on both tennis courts.
Rd 2: 15 count merkin, 15 count LBC, 15 count people’s chair – shufffle the courts
Rd 3: 15 count diamond merkins, 15 count WWII’s, 15 count 1-leg squats – shuffle courts

Evolution 2:
Burpees Mile – 45 burpees performed throughout mile loop+ around Granny White Park.  Asked the men to run with different PAX after each set of burpees throughout mile to get some QT in with each one.  Lot of good chatter had when they could utter words.

Evolution 3:
30 dips/15 picnic table step-ups
25 dips/20 picnic table step-ups

Mosey back to parking lot for COT.  3 miles and a lot of effort put in this morning.

Bullhorn – QIC spoke on George Washington’s leadership lessons taken from the book by Eric Metaxes ‘7 Men: And The Secret of Their Greatness’.

It is always a pleasure to lead this fine group of men.

Peace,

Umbrella

PAX: Crablegs, Porcelain, Cunning Linguist (QIC), Vector, Lunchlady, Crawlspace, Doctor Doodle (FNG), Mystery Machine (FNG)

Weather: A perfect 42 degrees

Arrival at 0527 saw Crablegs fetching the shovelflag (and YHC nearly ran him over with his ride – my apologies, good sir), and then running it back to the post location. Thank you, Crablegs – ’tis difficult to hold an F3 workout with the shovelflag! Also noticed Vector testing out his Bluetooth speaker but unable to get it to connect, but YHC only has so much power in this world…

At 0530, YHC offered up the Disclaimer and then led a mosey around West Park (which I am referring to as Waterworks until further notice). Mumblechatter revolved around exactly how 2 FNGs found out about this newest of new posting locations. Great questions all around.

Pull off ¾ of way around paved track for WOR (with a LOVE-influenced playlist, thanks to Vector):
14 x SSH
14 x LBAC
14 x rLBAC
14 x Slow and Low Squats
14 x WMH
Counted off 1s and 2s and then mosey to gazebo/playground area for

THANG 1: K.I.S.S.
K = 100 Knerkins (aka Chuck Norris)
I = 200 Incline Merkins
S = 150 Step Ups
S = 150 Squats
1s run to pod/container/connex box and back, 2s start with Knerkins. Tag in, tag out until complete.

Since we had time left, we went to the lower parking area for two rounds of THANG 2: Bear Crawl Ring of Fire
PAX including YHC circled up and started bear crawl until YHC yelled STOP. Then PAX, one at a time, in order, began a set of 10 Merkins while the others held Plank.

Two rounds was enough before we had to mosey to starting point for 3MoM, followed by the CoT, (including the naming of 2 FNGs) and then a solid BoM.

MOLESKINE:
• Another Q, another feeling of positivity afterward. So thankful to be able to lead such High Impact Men.
• This was the first time YHC has Q’d where there were FNGs. I am truly grateful to lead their first in-person exposure to F3. Let’s all welcome Doctor Doodle and Mystery Machine!
• Thanks again to Vector for the playlist. The music kept us all motivated to love one another.

BULLHORN:
• Let’s keep filling up the Q Sheet! Link is on Slack for those who don’t know where to find it.

CL Out. Peace.

PAX:  Blue Mule (Q), En Fuego

Conditions:  Not ideal.  Rainy and cold.  Very rainy.  Did I say rainy?

Wet Warm Up:  Mosey for a few minutes, some with a 25# coupon.  Arm circles and seal claps and squats.

Soggy Calisthenics:  Pull ups, coupon thrusters, squat jumps.  20 seconds on, 10 seconds off.  After we did that until we were sick of it, then we did 10-9-8-7-6-5-4-3-2-1 of the same exercises.

Deluge Buddy Drags:  Two laps around the ~1/4 mile track.  First lap switch roles every 20 steps.  Next leo switch every ten.  Tclaps to En Fuego — I think I weigh twice what he does and not a complaint out of him.

Life Lesson:  The life lesson here is obvious.  Sometimes the world throws rain at you.  And a lot of it.  And then sometimes life makes you run around with bricks and thrust them.  And sometimes you have to carry someone through it.  But, through faith, through fitness, through fellowship, and through preparation, these life obstacles can be overcome… And can make you smile.

Pleasure to be part of this community.

See you in the gloom.

Blue Mule OUT.

 

 

 

Conditions were favorable, a little warmer but no rain, for 7 PAX as they started the week off by making the correct decision and heading to Purple Cow

PAX: Umbrella, Offshore, Olan Mills, Leatherneck, Boone’s Farm, Penny Loafers, Black Widow (QIC)

Quick disclaimer in the BMS parking lot, and then head off to Granny White Park. Circle up in main parking lot.

WOR:

Good Mornings x 10

BAC x 10

RBAC x 10

Air Press x 10

Seal Claps x 10

Merkins x 10

Mountain Climbers x 10

WMH x 10

The Thang:

Head to the corner of the main parking lot of GWP for some four corners. Mode of transportation from one corner to the next is running. From our starting point, we run to the first corner where we perform exercise #1. From there we go to 2nd corner, where we perform exercise #1 and #2. Each corner we build, until we are back at the starting point. Exercises are:

Round 1:

Burpees x 10

Burpees x 10, Merkins x 20

Burpees x 10, Merkins x 20, Lunges x 30

Burpees x 10, Merkins x 20, Lunges x 30, Squats x 40

SSH for the six, and then all end in cadence with 10 SSH.

Round 2:

Atomic Merkins x 10

AM X 10, Jump Tucks x 20

AM x 10, JT x 20, Air Presses x 30

AM x 10, JT x 20, AP x 30, WW1 x 40

SSH for the six, and then all end in cadence with 10 SSH

**It’s around this point that Olan Mills departs after seeing that the park ranger is there opening up the “facilities”

Head to Pavillion

Step Ups x 30

30 Second Wall Sits w/ arms above heads

R&R

**Olan Mills returns feeling better than ever

We line up for a short IR mosey towards the baseball fields, and then back towards the park.

Find some benches for DID’s

Dips x 20

Irkins x 15

Dirkins x 10

R&R

Line up for another IR mosey from playground back to BMS parking lot.

LBC x 30 was all the mary we had time for.

Prayers for Offshore’s wife’s cousins who lost their mother suddenly over the weekend. Also, with this being the week of Valentine’s and all, we closed out with some encouragement to love our wives well. Pray for them, be intentional with them, and reach out for help if you’re in the midst of struggles.

Thanks for the opportunity to Q this morning!

Black Widow

 

 

 

Kermit and Little Miss Piggy pairing up for Bday Beatdown!  Who knew they were the same age and born within days of one another…it was destiny that they find one another.   Now time to work off that cake…

15 PAX joined together this morning to wish LMP and Kermit a happy bday!
Conditions: A  wonderful 26 degrees, and more importantly NO rain.

PAX who made it: Nimbus 1500, MicDrop, Numbtucks, Altidore, Sterno, Ragdoll, Creeper, Tebow, Gaylord Focker, Stats, Typo +, Show Me, TV Guide, Kermit (CoQ / VQ) and Little Miss Piggy (CoQ )

PreParty: led by Stats –dunno what they did but it was probably good , and i’m sure Creeper caught the last round of it again.

LMP led us off
Warm up:   Disclaimer this time, then light mosey around parking lot
On the line: dynamic stretches – toy soldiers, butt kicks, high knees 2x 20 yards
Circle up:  cherry pickers OYO, good mornings OYO, hip flexors kneeling OYO

Thang 1:              The Old Fart’s Core Needs Some Work
LMP feels like he’s getting a little soft in the middle, so he made core workout into a full on Thang.   40 of everything:
American Hammers with coupon
WWI with coupon
Supermans
Split leg WWI with coupon
Nolan Ryan pull-through with coupon
Side Plank with leg raise (20 each side)
Plank with leg raise (20 each side)
Kneeling Halos with coupon (20 each direction)

Mosey over to parking lot — speed bump:  REAGANOMICS!!!
Remembering our ex-president who was born on Feb 6 just like LMP, and the Trickle-down economy of exercise:
trickle down from 10 to 1 reps of Jump squat holds (jump squats with an al gore for 10 sec  at end of each set)   — Q stopped us at 6 which = 40 reps !

Kermy took over at this point — Mosey back to starting point

Thang 2:              Fun with Sasquats
Pair up:  PAX1   does exercise while PAX2 travels to 40 yard mark and back; but throw in 10 SASQUATS!!! each time the partner returns
Exercises:  40 Burpees/MoT Sprint, 80 Iron Mikes/ MoT politicians, 120 Diamond Merkins / MoT Skank (stopped at 80 due to old man body not handling it and time )

Thang 3:               at the benches
Partners again:  PAX 1  does Climb squat x10 , while PAX 2 does Decline Merkin x10 — 4 rounds = 40!

Mosey back to the vehicles

Thang 4:     SHOULDER COMPETITION
Circle up and get a coupon. Hold that coupon out in front.  Let’s start by taking turns running around the inside of the circle and giving a little love tap (or shove) down on the other PAXs’ coupons. Done when last person gets around.
Now time for the comp!   Which old fart can hold em out the longest?  Kermit provided a $10 gift card for the winner!
Well age won over beauty this time baby!   Came down to two of the 40+ PAX, LMP and Creeper, but LMP could clearly see the spirit of Hulkamania burning in Creeper’s eyes and knew he could never hold out.  SO CREEPER TOOK THE PRIZE

CoT:  Numbers/Name-o-rama
Prayers for 3rd deg wife and new 2.0, soccer mom,

2^ndF-  Thanks to Nimbus and Numbtucks for coming out on Friday for a the surprise bday bash for LMP and Cheezwiz!
1st F- opportunity to share with Tusculum Elementary by providing supplies; Sterno and Altidore will go get and PAX can donate through Venmo app

Red SOLO cup with beer for all to celebrate Kermits VQ !

10 PAX came out to Racetrack for much warmer conditions than normal for early February with a little drizzle mixed in. Perfect for getting work done

PAX: Numbtucks, Too Tall, Toga, Old Hickory, Funyuns, Backlash, Offshore, Penny Loafers, Razorback, Black Widow (QIC)

Disclaimer and then head up Maryland Way to the top level of the parking garage.

WOR:

GM x 10

SSH x 15

Merkins x 10

Mtn Climbers x 10

AST x 10

WMH x 10

The Thang:

On the top deck of the parking garage, line up along one side facing the long direction.

Sprint to other side & perform 10 Merkins

R&R x 6

All in and count off 1’s and 2’s for teams that we will need later.

Head down the stairs and stop at the 2nd floor. Head to the ramp for some 7’s.

At the bottom, perform gorilla humpers.

Backwards mosey to top

Burpees at top

Forward mosey back down

All in, and mosey to bottom floor. Divide up into our two teams.

Each team of 5 head to opposite stairs, head up and over the top deck and back down to finish line. Teams must perform IR and stay together. This is a race.

Team 1 is the winner and only gets 5 Burpees. Team 2 has 10.

All in, and head to wall outside of Holler and Dash for some DID’s.

Dips x 20

Irkins x 15

Derkins x 10

R&R

Head down to the park for another IR race with your team. At the track, teams head out in opposite direction for a race around the track while performing IR. Team 2 is the winner this time, and gets to pick between rows or pull ups first.

Team 2 performs AMRAP rows for 1 minute

Team 1 performs AMRAP pull ups for 1 minute

Flapjack

Head to parking lot for Mary

WW1 x 30

LBC x 30

J-Lo x 20

Good Mornings x 10

Time!

We closed out with some words on fighting for our marriages & the importance of community and having men to walk through life together. We’re not meant to go at this alone.

Thanks for the opportunity to be out there with you guys!

Black Widow