Day: June 10, 2023

When Whoopee asked me to take over as Site Q of the famed GasHouse, it did not take long to HC. However, when not out of town, I tend to feel obligated to be there, whether I’m leading the workout or not. Any of you old Site Q’s feel that way? Other than the Q vs. Q challenge, I’ve been present each Saturday that I was in town. When filling the June Q list, I noticed Wirenut had an opening on June 10th. I recall last year he and Whoopee did a Q swap, so #repeat. It had been a minute since my last Old School Q. I do recall the beer workout being deployed. But Leppard’s trying to get cured off the White Claws these days so better not tempt him too much. The idea that kept coming back was the Weinke Freight used in his Q vs. Q. It was a good plan. It had a great mix of block work and running. So, my opponent that day likes to pay homage to F3 men with his WODs. While this grouping of exercises have nothing to do with his name but the inspiration certainly does. Let me spread my seasoning on it a bit and I give you “The Freight.”

Warm-up: all IC x 10: Seal Jacks, Imperial Walkers, Side to Side Lunge, Gravel Pickers, Arrows, MNCs

Grab a block and walk over to the street side of the paved asphalt. The workout has a start, middle, and end. There would be various ways of travel between the 3 segments.

1. 10 burpees; murder bunny to middle cone, run to other side – 10 more burpees
2. Run to middle for 10 hop overs, return to start
3. 20 Turtle crunches, run to middle for 10 hop overs, murder bunny to track
4. 20 OH Press, Murder Bunny to middle, bear crawl to start, 10 CDDs
5. Run across the field, take a full lap around the track
6. 20 Heels 2 Heaven, run w/ block, 10 blockees, run w/ block, 20 SSH
7. 10 Curls, OH Block Carry, drop block, run, 10 HR merkins
8. 15 jump squats, run, grab block – lunge walk to other side, 15 jump squats (legs were shot by now)
9. OH block carry to middle, 20 derkins, leave block, run, 20 merkins
10. Take a full lap around the track, broad jump to middle, 20 rocky balboas, murder bunny, 10 hammers and 10 big boys
11. NUR across to other side, 20 Imperial Walkers
12. 10 Mike Tysons, run to middle, 10 Parker Peter, run, 15 block curls
13. 10 Thrusters, run w/ block to other side, 10 block pull overs
14. 20 Penguin crunch, run to other side, 20 Turtle Crunch
15. Take a half lap around the track, murder bunny to the middle, 20 dips, crab walk, 20 Genie Knee to Elbow
16. 20 OH presses, carry block to other side, 20 skull crushers
17. Run a full lap; murder bunny to the middle, carry block to other side – >> END

COT: Prayers for Gumby’s family, Ratchet (Jackson Hall), Norwood, Anchor Man’s Sister in Law procedure. Announcements for 3rd F Lunch 6/21 at Logans, 7/4 TFY – 0700 – 0745 workout, then reading of Declaration of Independence.

Notes: Flintstone organized the Lightening EC at 0600 which many of the PAX completed. That took a bit of wind out of the sails, especially the First F Q.  Just remember, extra credit is extra. It’s not the Q’s fault to make your second workout easier. Always good to test yourself, but be prepared. I was happy with today’s workout. Block work is always a tough one but add in the running and keep the pace going, the heart rate remains elevated. The chatter wasn’t too bad today but notably some of the louder voices were missing, so that made it easier on the old Q. The Q swap was as good as expected so I could get to a different AO and be around the NOGA crowd – especially to get Timeout afterwards.

Thanks for the opportunity to lead,

Short Sale

Wirenut led warm up …. Train … u know the drill … tried to “quickly” assemble pain Labbers to show boot camp what they’d miss by delivering some IC monkey humpers …. Too bad no Short Sale or Whoopee …
Mosey to circle lead more warm ups and then discuss idea for todays beat down …. Assembled toys different kettlebells 25/45 jump rope slam ball dumbbell’s 5/8 set of weights …. Choose your poison or choose an an ab exercise …. Timer to be 2 sand buckets or a rope sled attached to heavy tire …. Truck down path and around stone monument ….
Intermission a la Rudolph climb steps lunge top side lunge next 2 in opposing directions beat crawl and crab walk last 2
Intermission 1.5 mosey to my truck for coupons 20 curls 20 overhead press then 15 now 10 what to finish ? 6 sounds right
Back to program … continue all for / more cycles
Finish few ab exercises after returning supplies to truck …. Music by CCR …. Celebrating Fogerty finally obtaining ownership of his music catalog earlier this year … prayers for Time Frame ( broken toe) Wirenut loss of father ( first wedding anniversary and birthday since loss ) Tube friend battling cancer

Good morning Down Town. I took this thang on last minute notice and I mean last minute of last night. That’s ok Maybelline you had to get your beauty sleep befor the trail run I get it. We got a good crowd let’s go get it.

Pledge – Disclaimer – Warmup – Go

The Thang

We moseyed over to the end of the parking lot where the flower pots and the Down Town Torture Rack for a little Triple Nickel with some Pull-ups and Step-ups. Next we did a 5×10 of Hanging Leg Raises and Incline Merkins.

Well that’s done we’re heading over to the Parking Deck of Death where we ran a Rack-’em Stack-‘em that consisted of Burpees, Lunges, Merkins, Squats, and LBCs.

Running short on time and lungs we’re heading back to the Rotary Pavilion. It’s time for the COT when a train comes by so we all finished up with 5 Burpees said the pledge and peace we’re outta here.

COT

Praises

Prayers