Glad SA opened Q’s downtown back up for the public 😁. I snagged one up this month and this is what went down. Proper warm up of course then 100 burpees in 10 minutes next moseyed to the bridge for 4 sets of 5 pull-ups 10 dips 15 squats.next 11’s hanging knee raises and big boys,then Route 66 merkins bearcrawls. Times up! Pledge announcements prayer requests I prayed us out. Good times were had by all good crowd for a rainy morning these men put in some solid work 💪🏻. Always a privilege to lead.
Month: February 2024 (Page 5 of 16)
Midoriyama was graced by the presence of its youngest member today. Nugget posted with his two older generation men Broke and Gold Digger. YHC showed up a few minutes early to find Digger pushing Nugget in stroller for EC. Broke was also there but seemed content to just be upright. Workout went something like this:
Warm-up – usual SSH, Burpees some other stuff
Mosey to front for escalating Mike Tysons at each light pole x12
Then mosey to adjacent parking lot where Nugget was used as a timer to run/ride in stroller the length of the parking lot while pax on either side took turns doing AMRAP exercises. Switch exercises when Nugget arrives. Exercises included SSH, Merkins, LBCs, Mike Tysons, Dying cockroaches, Am hammers, Flutters, Squats, Moroccan NC, and Mountain climbers. Needless to say everyone had to do some modifying (even Nugget who intermittently ran, was pushed or ended up at the playground. (Hey its you vs you.) Finally with time running low we moseyed back to parking lot next to turdshack and did 11s with squats and Merkins. We ended with 3 minutes of Mary. All in all it was a good effort by all especially Nugget.
Announcements:
Q School Saturday 3/2 at Gashouse
Extinction run 4/20
Prayers
Slaw’s wife, Wirenut’s mom, Breakers aunt, Anchorman, Turtleman, Huck
Started out with the pledge, because we are Americans
Next, we did a lap around the parking lot then settled into a warmup of the following:
3 Rounds (slow to get us loosened up) of:
- 5 merkins
- 10 big boys
- 10 squats
Next, was mini leg blasters which was 10 Rounds of:
- 10 squats
- 10 lunges (count both sides)
- 10 jumping squats
- 10 jumping lunges
Ouch.
Next, we hit a merkin circuit that was 3 rounds of:
- 30 seconds max merkins
- 30 second rest
- followed by 1 – 60 second max merkins
To finish things off, we hit the hill on Assembly St. and did hill sprints with 5 Kraken burpees at the bottom each time.
2nd Q today. This wasn’t planned it just happened. Freight posted a couple of days back that he needed someone to step up and take his Midoriama Q today. I said what the heck I can take it. I got in enough cardio this AM so this afternoon we’re going to grind.
Warmup was pretty much nonexistent. We did 5 SSHs in cadence then grabbed the blocks and carefully slow moseyed over to the small soccer field.
Once everyone convened there we lined up and made our way across the field by means Murder Bunnies. We did 5 Murder Bunnies and 5 Block Thrusters until we were all at the other sideline. At this point there’s some chirping starting to happen which is great. It was something like Murder Bunnies are stupid and should only be utilized during IPC. Well I agree with most of that statement that’s why we’re not doing any more of them today. We did however continue to use the blocks much to just about everyone’s disapproval. We continued to utilize the field for Rifle Caries between rounds. Each round consisted of 4 movements. They were Curls, Shoulder Presses, Bent Over Rows, and Squats. We started with a good even number of reps which was 50 each then as mentioned before Rifle Carried across the field and did the work again but we dropped the reps by 10 each time we crossed the field until we were at ten for the final round. Defib rolled through this way to quickly and made it look too easy. On the other hand I found a workout that Seuss didn’t give 2 craps about being in the front for. I’ll take that as a win. In all seriousness I thought this would have taken the entire time but these overachievers blasted right through it. Good job men your reward will be more block work. We carried the blocks back towards their hiding spot and they made it oh so close when I stopped everyone and we partnered up for a few rounds of I go you go work 1 man does 10 reps while the other rests. The work was Blockies and WW3s. After 2 rounds of each it was finally time.
Pledge, Prayers
Bye
The warmup: 15 SSH, 15 Gravel Pickers, Right over left, left over right, 15 seal jacks
Mosey to the bridge: bear crawl over the first half, lunge walk the second half, mosey over the next bridge and to the back parking lot of Goat island.
The workout, answer trivia questions related to events specific to Feb 22nd throughout history (including the first HR compliance-Tesla was probably the reason why) if the group answered correctly, it was 2 of the exercise, if they answered incorrectly it was 22. After each trivia question, run down and back the length of the parking lot.
22 squats, 2 Merkins, 22 LBC’s, 22 big boys, 2 HR Merkins, 22 monkey humpers (the answer was Florida, it only seemed appropriate to do monkey humpers),22 flutter kicks, 5 Burpees, 5 burpees for the train, 2 CDD’s, 67 calf raises.
Then we switched to 4 corners: 5 sets of one exercise at each corner, increase by 5 for 4 total sets: 5 flutters, 5 LBC’s, 5 merkins, 5 squats, 10 flutters, 10 LBC’s. 10 merkins, 10 squats, 15 flutters, 15 LBC’s, 15 merkins, 15 squats, 20 flutters, 20 LBC’s, 20 merkins, 20 squats.
Mosey back to start and lunge walk across both bridges.
End in the COT and lift each other up in prayer.
I snagged my normal once a month Q at Folsom it happened to be the 22. I didn’t know the significance of the date then. Later Gearwrench informed me Folsoms 8 year anniversary was the 23. So I decided to celebrate folsoms birthday during my Q with Ponyboys blessing of course. Folsom is my home AO so I wanted to do this right. So I had the thought to reach out to past site Q’s to see what they’d like included in the workout to commemorate their time as site Q. I suggested a location,exercise,routine,or certain type of coupon. All replied with some good material. So all I had to do was figure out the details of how to squeeze everything into a 45 minute Q. So this is how that played out. We started without a proper warmup much to my dismay no time for that we warmed up with Wichita’s suggestion of 80 burpees in 8 minutes he really suggested 100 in 10 but I liked 8 better 😁.Everyone loves burpees at Folsom it’s in our DNA they groan but it’s just a cover up. Next up was Huckleberry’s suggestion Australian mtn climbers and rocky balboas at the amphitheater 3 sets of 8. Next we ran to the horse track Montross wanted to do some running 🤷♂️.There we did Balljoints thing rows and dips 3 sets 8 reps. Then ran to the block pile for sparkys 2 cents Blockees KB swings and curls 3 sets 8 reps. Next to the hill y’all know the one it’s killed anyone’s enthusiasm that’s ever done any work on it. This was Gearwrench and Ponyboys idea we ran it once short on time. Had to get to the tennis court for Freights pick route 36 merkins. Times up we didn’t have time to grind on anything but we covered a lot of ground and included all 8 Q’s ideas. Technically Freight wasn’t a site Q but he helped get things started and I wanted him included. Almost forgot we did a burden carry through it all took turns carrying a 35 pound bag of corn. Big pappy suggestion 👍. At first Pappy said no exercises stood out in his memory it was the relationships he built that he remembered. Which captures the essence Folsom. F3 for that matter it’s not just a workout. Which is part of why Folsom is so important to me. I told the guys I’ve been in F3 for about 4 years now and have gotten better physically but also as a man because of the fine men of F3 mostly at Folsom they come and go but leave there mark. I shared the verse Proverbs 27:17 as iron sharpens iron so one man sharpens another. This has happened at Folsom for me and many others I assume. So thanks to everyone that has contributed to keeping Folsom going the past 8 years I hope it continues to sharpen men for years to come. Bearded truck driving burpee doing crap talking solid strong Godly men that leave there mark.💪🏻
11 HIM showed for a Sargento recovery Q. YHC must admit, it’s been quite a while since my last visit to TRB. It’s still awesome! This is what happened…
Brief disclaimer. Pledge of Allegiance. Warmup. Count off. Mosey
YHC remarked how beautiful the full moon looked on the horizon. Nice and orange.
Halt. The command was to do 5 reps of the named exercise at each light. Try not to get runned over. We switched exercises at each new street. In the spirit of recovery from Sunday’s ‘thon, YHC knew he needed to push the pace. It felt like I was flying but maybe I was just sore. Either way, I was out front the whole time.
The exercises (as best I recall) were:
- Goofballs
- Merkins
- Big Boys
- Plank Jacks
- Peter Parkers (not to be confused with mountain climbers or Peter Parker merkins)
- Monkey Humpers
- LBCs
- Mountain Climbers
- something else
We got back in time for a couple minutes of Mary. We even had the good fortune that Mrs. Breaker Breaker arrived just as we had wrapped up, and it was her birthday, so of course we had to belt out a rousing version of the Happy Birthday song! Seuss would’ve been so proud. That was the end, no better way to wrap it up. YHC took us out. Thanks for the opportunity to lead men!
Announcements – Q school on the 2nd, Marriage conference at Living Hope Church Friday 1st and 2nd, clothes collection for Rice n Beans
Prayer Requests – Orangeman’s recovery, Hei Hei’s family and friend
5.30 sharp, Pledge, and a short description of the run route. Two options this morning – one, we leave the parking lot, circle McDonald’s once only and come back to the parking lot of the Pub. This was a route for those who ran even shorter last week and are incrementally increasing their distances. You know who you are.
The other route, was the half Defib route forward, followed by the new Roscoe in reverse for the second half of our run. Uphill the entire duration of the run. Somehow we ended back at the same spot. Also it should be noted the run was dead on 5 miles in length, despite some encouraging online classes in Map My Run.
All were accounted for, so we did announcements as part of the COT. Closed out with prayer.
Take a Powder means – departing quickly, usually before something bad happens.
Announcements –
Donations of home furniture and such – see Roscoes Post on Slack
Extinction Run April 20, 10am
Q School March 2nd
Prayers
Mr Hand made it back to F3
Holt Robinson
Turtleman
Cherie Berry
Breaker Breaker’s aunt
OK, time to get this Lifeline “thang” on the buttermilk trail! Ain’t but one way to do it boys! So, it went and looked like THIS:
COP:
SS – Burpees X 5
IWs X 20
Tesla Stretches
Mtn. Climbers X 20
Mosey over to the blocks for an escalator. Thing here is after we do the work we run the hill up to Cheri Berry’s pad and do 10 SSH and mosey back down.
5 blockies, run.
5 blockies + 10 swings, run
5 blockies + 10 swings + 15 OH presses, run
5 blockies + 10 swings +15 block squats +20 OH presses, run, 5 burpees for a train in Cramerton at the top.
5 blockies + 10 swings + 15 block squats + 20 OH presses + 25 chest presses
5 blockies + 10 swings + 15 block squats + 20 OH presses + 25 chest presses + 30 one arm dead lifts, 15 per arm, run
Line up with blocks on the traffic island.
10 SSH
Murder Bunny to the next island (30 yards maybe)
SSH X 10
chop chop burpees X 3.
Murder bunny back
SSH X 10
Chop-Chop burpees X 3
Time for what we all came for! Bear crawl slalom!
Mosey over to the flag for a 4 minute plank to end the festivities.
NMM:
Good roll today on a cold Monday morning! Got a lot of work done here today. Worth the effort! We now have a Buttermilk Star on this AO! It’s for real now. For. Sure!
Loved the dawn looking east over to Charlotte. Glad we got up to see it men.
Tesla
4 rucked; 10 ran Soldier to Soldier Route at Ground Assault.
Alma Mater had gotten to the AO early..for him..meaning 4:58, 4:59 and was hanging around, but the Q still had not arrived. Thanks to Virus for starting my Q and to Alma Mater for hanging back and waiting as YHC sat at a train and got behind vehicles on the way to Stowe Park.
Announcements:
Q School at Gashouse on March 2
Supplies needed for Black Mountain Children’s Home-see Roscoe’s note on Slack.
Prayer Requests:
Pillager’s Mother-in-Law
Breaker’s Aunt
YHC took us out.
Truly thankful for you guys,
Seuss