You can tell race season is dying down. YHC with a solo trip around The Halfpipe.
Only two weeks until the AO officially fades into darkness until next season.
Don’t miss out.
Author: JJ (Page 1 of 15)
Maybelline was back for V2V training except this week there is only one set of topics that I remember. YHC was all up in his Sandy V feels and complaining about sinus trouble, being tired, and any other sad story he could tell. Maybelline was a good listener.
We stopped for COT and prayer.
Until next week…
YHC and Maybelline ran hill to hill on The Halfpipe. We discussed a myriad of topics that would have made Mayor’s Friday 2F topic list proud.
Maybelline did EC beforehand to prep for the upcoming Ville to Ville. The Halfpipe offers great training for the upcoming races since we are still in race season.
Finished with announcements and prayer requests.
YHC prayed us out.
Until next week…
Nothing fancy and nothing too crazy for April Fools’ Day.
Warm-up
The Goof Ball IC x 10
Don Quixote IC x 10
LBCs IC x 10
Imperial Walkers IC x 10
Nur around Pelican’s
Mosey down the road towards Gastone’s Hill, stopping at the road where counting goes to die.
Route 66 at the light posts for Mike Tysons
Route 66 back at the light posts for Squats
Mosey up Gastone’s Hill. It would be foolish to run up the hill and just run back down.
So Route 78 stopping at each mailbox on the left for some exercise which at this point doesn’t matter (there were 12 mailboxes).
Mosey to the Food Lion parking lot for a round of Four Core-ners. These would be stackes
Corner 1 – 10 Crunchy Frogs
Corner 2 – 10 Crunchy Frogs, 20 Freddy Mercury (maybe)
Corner 3 – 10 Crunchy Frogs, 20 Freddy Mercury (we’ll go with that), 30 LBCs
Corner 3 – 10 Crunchy Frogs, 20 Freddy Mercury (sticking to it), 30 LBCs, 40 Flutter Kicks.
Mosey to the wall in front of Terminix for Dips and Step Ups.
Mosey to the flag for 20 seconds of Mary.
Annoucements
April 13 – Convergence, Speed for Need
May 4 – The Goonie
May 18 – Extinction Run
Prayer Requests
Family members
Bullwinkle’s new job going well
Until next time…
Tried something new that’s probably not that new. It was new for me so there were some kinks to work out for next time. It was the eve of the Round of 64 so the PAX were going to work on their bracket.
0530 let’s go
Disclaimer
Warm-up
SSH IC x 16
Merkins Single Count x 16 (Q fail on trying to count these, just stick to calling cadence…)
LBCs IC x 16
Imperial Walkers IC x 16
YHC was worried the weinke was going to be short (that’s what she said) so we took the long was into the park stopping at each light pole for 5 Squats.
We wound our way into the unlit trail entrance at the back of the park and moseyed to one of the soccer fields.
Here’s the deal, think of the field like a bracket. You have 2 competitors, one at each corner on the same side. They meet. One will advance.
Round of 64: 64 SSH at one corner, mosey the short length of the field to the other corner for 64 LBCs
Mosey to the middle of the field where a coin was tossed to determine the winner. LBCs moved on
Mosey to the opposite side of the field to one corner
Round of 32: 32 Squats at one corner, to the other corner for 32 Flutter Kicks (count one side). To the middle, where Flutter Kicks advanced
This was another Q fail. After each victory, the PAX were to repeat thee exercises that had advanced to that point.
We missed the LBCs after the round of 64, so 64 LBCs for Round of 64
Then, 64 LBCs and 32 Flutter Kicks for Round of 32
Mosey back to a corner
Round of 16: 16 Big Boy Situps vs 16 Plank Jacks. Mosey to the middle, Big Boys advanced (the Core Conference was dominant at this point)
64 LBCs, 32 Flutter Kicks, 16 Big Boys for Round of 16
Round of 8: 8 Peter Parker Merkins vs 8 8ct Body Builders. Mosey to the middle, where fortunately, PP Merkins advanced
64 LBCs, 32 Flutter Kicks, 16 Big Boys, 8 Peter Parker Merkins for Round of 8
Final Four: 4-corner run (loop around the field on the track) vs 40 Morrocon Night Clubs (the Cinderalla of the bracket)
4-corner run advanced but given that time was short, the run was back towards the flag.
Stopped for the Championship which was Lunges vs Bear Crawls. These were done through the parking lot. Lunges advanced so another round of lunges were done.
Mosey back to the flag.
Announcements
4/13 Convergence @ The Ballpark + Community Foundation Run
Extinction Run may get moved
5/4 The Goonie – 3am at Schiele; be on lookout for more details
Dream Center opportunities coming up on Thursdays
Prayer Requests
Maybelline’s family w/ loss of his grandfather
Mental Health
Stubing – praise for marriage conference
Maybelline – prayer for a Bible study he’s a part of
Prayer to take us out.
Thanks to the guys for their patience as the Q stumbled his way through the workout. Survive and advance, learn from your mistakes, and get better next time…
100% PAX increase vs last week.
We moseyed the hills and solved the world’s problems.
Paused for a quick COT and Defib took us out in prayer as we prayed for Huck.
Until next week…
-To the tune of Paul Revere by The Beastie Boys-
🎶🎶 One lone HRB I be
Who all by muself without nobody
Chill was beatin’ down on my Bobcats cap
The air was not hot, the hills were not flat 🎶🎶
After several races, this week offered a recovery break for many runners. There were far fewer cars in the neighborhood so it was quiet all around. Running season isn’t over so The Halfpips is not closing down foe the season yet.
Announcements
You’re hopwfully not reading this for breaking news
Prayer Requests
M’s aunt passed away after a quick battle with pancreatic cancer. She was 87 and at peace with her eternity.
Until next week…
Kotter: Feta EH’ed by Sargento
Our region has seen strong growth over the last number of months. The SLT felt like it was a good idea to have a Q School since we haven’t had one in a while. As Q of Development, it made since that I would help lead this workout. YHC could think of no better PAX to co-Q than Broke. Whether it’s roles on the SLT, relay and race experience, leadership with Speed for Need, he’s seen it all and done it all. Thanks to Broke for his patience in dealing with YHC through the planning for this. It’s been a little crazy lately for YHC so everthing seems to be pulled together at the last minute. This was no different.
Your Co-Q’s met in the parking lot prior th the beatdown to make our final plans for the morning.
As PAX started to arrive, Broke gave the 2 minute call. Then, YHC gave the 1 minute call. Then, 0700, let’s get rolling.
Intro to Q School and Disclaimer
Warm-up which included a LOT of talking along with some exercises
Topics we discussed were:
The Credo / 5 Core Principles / Significance of 1st, 2nd, and 3rd F
Exercise announcement (Next Exercise/Starting Position/Move/In Cadence/Exercise) & Cadence Counting
Importance of a Disclaimer
Duties of a Q (Be on time / Greet the PAX (especially FNGs) / Bring the Energy!)
Don’t Q it if you can’t do it
During this time, we also mixed in exercises:
SSH
Merkins
Plank Jacks
Peter Parkers – the Q demo’d Parker Peters; this was a chance to get some mumblechatter going as far as you know
5 burpees for the train heard in the distance
At this point, YHC turned it over to Broke for the beatdown. Throughout the beatdown, Broke offered suggestions in building a weinke and what exercises to plan.
We moseyed across the street to the library.
Broke offered suggestions for building the weinke using things such as 11s and ways to modify to increase/decrease intensity.
He called 11s with Hand-Release Merkins and LBCs.
He determined the PAX were going too fast so he modified to Lunge Walks down and Bear Crawls back.
He then added burpees in the middle both ways to make the 11s dirty.
This was done to show the PAX how a workout could be intensified.
We then moseyed to the other side of the library parking lot.
We did a modified Dora-style partner workout. Partner 1 ran a lap while Partner 2 completed an exercise. 2 laps per partner. 3 exercises. Merkins (maybe? or something in the plank position), Jump Squats, and Seal Jacks.
YHC likes to call something like this instead of a typical Dora so that PAX can talk and not worry as much about counting, you can concentrate on form and not worry about getting behind, and it evens out the reps.
Slaw called flutter kicks while we waited on the six to finish.
After this we moseyed back to the Shiele. Broke instructed that 4-corners were also good to call (imagine that, 2 Carolina guys called 4 corners). Once again, this offered the opportunity to increase/decrease intensity by stacking at each corner or running it back with de-escalating 4 corners.
To the best of my memory, we did:
Corner 1 – 10 Merkins
Corner 2 – 10 Merkins, 20 Big Boys
Corner 3 – 10 Merkins, 20 Big Boys, 30 Squats
Corner 4 – 10 Merkins, 20 Big Boys, 30 Squats, 40 SSH
Back to the flag for Mary, where Broke had each PAX that had not Q’ed call an exercise and lead in cadence.
We then took questions and had veteran PAX add anything relevant that they wanted to share that hadn’t been covered. Topics included:
Where do I post the COT? (you don’t have to, but the PAX were encouraged to record in some matter so nobody was left out of the backblast)
Tips around writing a backblast
Get access to the site to write the BB before you have your VQ so you are prepared.
Timeliness of the backblast
Announcements
Bulldog moving to Thursday – still @ WA Bess
3/9 Regional CSAUP Huntersville
3/16 Food Ruck – see mumblechatter channel for details
3/20 2nd F lunch Bad Daddy’s
4/13 Community Foundation Run – prior to the run Convergence @ the ball field @ 0700 – all other AO’s closed
4/20 Extinction Run
Pushing Rocks Update, Bonus points for bringing back a Kotter and taking Q
Prayer Requests
Def Leppard
Family of the Holbrook student, go fund me account has been started
Jackson Hall & family
Stroganoff mother-in-law back in the hospital
JJ’s M’s aunt – pancreatic cancer
Purple Haze praise, 2.0 made all-county band
Stogie’s M
Prayer to take us out
Thanks to all the PAX who participated. YHC believes it was the most PAX at a Q of mine. YHC was honestly very nervous going into this. (We didn’t mention this during Q School because we couldn’t go through the entire lexicon, but YHC means Your Humble Correspondent). Thanks again to Broke and all the other veteran PAX who showed and offered feedback. Thanks to the newer guys for showing up, asking questions, and being willing to learn. YHC hopes this will encourage you to take the step to schedule your VQ. Reach out to a site Q or any other PAX and they will be more than happy to co-Q. That may help take a little pressure off. YHC knows how much the men of F3 have impacted my life so it’s my desire to see every man strengthed by the impact F3 can have. Until next time…
The PAX went up and down the hills on the normal route. Trying to figure out why there was so much traffic moving through the neighborhood. Maybe they heard about the kidnapping of the guy on the bucket last week and came to check it out.
Announcements
Q School – 3/2
Extinction Run – 4/20
Prayer Requests
Stroganoff’s Mother-in-law move back to Morningside
JJ’s M’s aunt – pancreatic cancer
PAX on the IR
It was late on Tuesday, and YHC was still a little sore from the Austin race the prior weekend. In trying to come up with something a little different, YHC thought about Outhouse Q’s where we would typically mosey over to the KFC and select a coupon. YHC jotted down a few notes on a weinke and was ready to go.
Like YHC, the PAX seemed to be a little slow moving. 0530 hit and we got to work.
Warm-up
SSH IC x 12
Merkins IC x 12
LBCs IC x 12
Imperial Walkers IC x 12
The Pledge
Mosey over to the KFC where YHC informed the PAX that their next decision would be the most important decision they made all day. Choose a coupon too large and the next 40 minutes would be torture. Choose a coupon too small and then you would be filled with regret and the feeling that others are looking at the size of your small coupon. Or be Goldilocks and choose one that is just right.
After choosing the coupon, mosey over to the bank parking lot beside the Malibu Monument.
Pretty simple. 5 exercises. 10 reps each. Then, take a lap around the building. Rinse and repeat 5 times.
American Hammers
Squat Thrusts
Curls
WW3 Sit-ups
Rockies
Mosey across the street and down in front of the funeral home. Repeat 5 exercises with 5 reps (think we did 10 AH). Leave the coupon where they were and mosey back to the top of the drive.
One at a time, each man would mosey down the hill to retrieve their coupon. They would also leave behind an exercise for the other 4 PAX to AMRAP while they moseyed. YHC just reminded the PAX to choose wisely because any grace and mercy shown to the other PAX could likely be returned.
After each man retrieved their coupon, we moseyed back across the street to the Malibu Monument. This time the other PAX would mosey around the building while the single PAX AMRAP’ed the exercise they’d chosen in the previous rotation. What comes around, goes around.
Getting close on time so we moseyed back to KFC to return our coupons. Then, moseyed to the flag.
At this point, YHC noticed that he didn’t have his phone. Q fail. So we did annoucements and prayer requests.
From what I remember, Q School on 3/2 at Gashouse.
Prayer request… Maybelline’s grandfather who had fallen and got banged up.
Prayer to take us out.
Until next time…
(I’d left my phone in front of the bank for those wondering.)