• Post Type:
  • When: 04/18/2019
  • AO:
  • QIC: Sister Act
  • FNG's:
  • PAX: Sargento, Tesla, Top Hat, Def Leppard, Termite, Blart, Radar, Scribbles, Head Case, Freon, Doodles, Orangeman, Dr. Seuss, Gold Digger, Broke, Virus, Sister Act

17 men resisted the fartsack and put in some work at Goat Island.  Once again, this is another one of our regions AOs that I haven’t had the privilege to Q at before.  So I was excited when Dr. Seuss reached out to ask if I wanted one.  This is a solid AO, with lots of room to explore and you can always expect a good showing of pax.  After a late night of thinking of what I could bring to the table, a weinke was prepared,  now it was time to deliver.


10 SSH(IC)

For those that have been to one of my Qs  before, know that I’m not a big fan of the warm-up.  We are on a time limit, so no room for wasted time.  Let’s get to what we came here for!

The Thang:

Quick mosey to the corner of 9th St and 8th Ave.  Here we will do some 4 corner work, but with a little more area covered than normal.  10 Burpees at this first corner .  Next mosey up the street to the Baptist Church at 10th St. and 8th Ave.  10 Burpees, 20 Mike Tysons.  Short mosey to the next corner of 10th St. and Front St.  10 Burpees, 20 Mike Tysons, 30 Mountain Climbers.  Then mosey to the last corner of Front St. and 9th St. and do 10 Burpees, 20 Mike Tysons, 30 Mountain Climbers, 40 Little Man In The Woods.  I was going to run this back down, but I wanted to do some other things.  Plus this smoked the shoulders, and this is about the time Def Leppard questioned my originality.  He is correct though.  I’m definitely not known for having a very creative Q.  My goal is to bring something solid, that will push us all to the max!

Next we took a short mosey to the Gazebo at the heart of the AO.  5 exercises are called.  Do the 5 exercises and the associated reps, then complete a lap around this middle park area.  So you start with 5 Pull-ups, 10 Hand Release Merkins, 15 Imperial Walker Squats, 20 CDD, 25 Jump Lunges, then run a lap.  I had planned on doing this 5 times, but with time running short I called an Omaha after the 3rd set

Next mosey back up 8th Ave to the Baptist Church.  Here the church has a roadside brick retaining wall, which is perfect for a round of Lindsey’s.  This is when you pick 2 exercises and the sum of the reps equals 40.  Start with 30 Merkins, 10 Dips.  Then 25 Merkins, 15 Dips. 20 Merkins, 20 Dips.  15 Merkins, 25 Dips.  And finish with 10 Merkins, 30 Dips.  This wasn’t a crowd pleaser.  After knocking out 100 reps of each here, the upper body was toast.

Still time for one more exercise.  Fellowship mosey across the street to the parking lot for a round of Route 66.  Exercise called is the Bobby Hurley.  Start with 1 Bobby Hurley. Then Lunge walk 4 steps, 2 Bobby Hurley. Lunge walk 4 steps, 3 Bobby Hurley.  Continue this until you finish with 11 Bobby Hurley’s.  Mosey back to flag.

Announcements:  2nd F event 4/27 at Lewis Farm, Mt. Mitchell Hike 5/5


Prayer Request:  YHC took us out


I always appreciate the honor to lead a workout.  Even though I may lack creativity in the Q department, I felt like today was mission accomplished.  I believe a solid workout was delivered and all pax got their monies worth.  I really appreciate everyone that showed today and the work that was done.  The brotherhood at F3 is amazing.  SYITG

Sister Act