Author: Stogie (Page 4 of 4)

This is as close to an anniversary Q with F3 as I can get. I started at Folsom one of the last weeks in February of 2019. I don’t know which one because the Q didn’t write a BackBlast. In fact, while trying to research (to see about copying the first Q that was at Folsom that day) I found out that I didn’t show up on a BackBlast until the March Convergence (a few weeks later, despite posting the few Saturdays in between).

All I could remember was that Gold Digger had the Q that Saturday morning. We warmed up with some SSH and Merkins and that’s all I remember of the workout. I came in hot (not really knowing when the workout started) and Bedpan was a few minutes late as well. Bedpan recognized me, since I knew Bedpan from working with him at a prior job. But I hadn’t seen him in around 10 years. He sure looked different (about 60 lbs trimmer and with a thick beard). It was good to see someone familiar amongst a decent crowd of pax (had to have been 17+).

In research, I did find (and remember from other Qs) that when Gold Digger Qs Folsom, he does AMRAP. So, that is where my mind started with my weinke.

Tha Thang:

20 Side Straddle Hops – in cadence
15 Gravel Pickers – in cadence
20 Merkins OYO – plank when finished
15 mnt man poopers – in cadence

Pledge

Mosey to Tennis Courts

• 10 Flying Squirrels with a squat jump
• 20 Stogi-fied Gas Pumps (in-out-together)
• 30 Stogi-fied Mike Tysons (plank to horizontal squat – no pushup)
• 40 Hillbilly Squats

Take a Lap…

No rinse, but repeat

Tortoise and the Hare… but instead of Ruck Sacks, the pax  lunge walked.

So – pair up… one pax lunge walked the perimeter of the courts while the other pax did an exercise. One the exercise was complete, you sprint to catch your walking partner. He then does the exercise while the other pax lunge walks.

We did:
– 20 CDDs ( I would have continued the escalating 10, 20, 30, etc… but 10 CDDs isn’t enough for much of anything)
– 20 Side Straddle Hops
– 30 Squats
– 40 LBCs

No rinse, but repeat

After completing an entire lap around, Volt and I had to leave (it was 6am). I told Big Pappy to take over (do one more lap and then finish with the COT).

Big Pappy finished things up with (all with various exercises in between):
– Bear Crawls
– Sprints
– Nurs

Prayed for: Roundup and his wife, Hacksaw, and Bedpan’s work.

Announcements:
– Convergence on March 21st
– Rooster Run/Ruck this Saturday

I made sure to mention to the Pax, before I left, that the reason I did the Tortoise and the Hare routine was to symbolize the reason I keep coming out. F3 has a bunch of good guys (especially at Folsom and some of the other Gashouse AOs) that are there for each other and always out to encourage or help you. Even when I left, LB was on the backside of the courts by himself, and Wichita and other Pax were headed his way to ensure he was able to complete the lap with others around him.

Thank you everyone for all your support and friendship. I “creatively appropriated” this from this site: https://www.christianity.com/christian-life/spiritual-growth/don-t-go-it-alone-you-were-made-for-community.html.

“The truth is, we need each other. We need to trust, rely on, and depend upon other believers. God gave us each other to walk alongside, encourage, and spur one another one in the faith. The writer to the Hebrews says, “And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near” (Hebrews 10:24-25). James 5:16 says, “Therefore, confess your sins to one another and pray for one another, that you may be healed. The prayer of a righteous person has great power as it is working.” We are to carry each other’s burdens (Galatians 6:2), care for each other’s practical needs (Romans 12:13, Hebrews 13:16), warn each other of sin (1 Thessalonians 5:14) and rejoice and mourn with each other (Romans 12:15).”

Thanks for everything fellas. See you guys around.

-Stogie

So, I have been so super stressed lately working on Christmas orders for a side business I have making things (like Cigar Box Guitars and hollowed out book safes, and things with damaged vinyl records). My day job is kicking into high gear (which it’s always in at least 4th or 5th gear anyways, so maybe someone (me) managed to hit the turbocharger). I have also had Beastie Boys music stuck in my head, at random times, for weeks now.

Monday of this week was nuts and I managed to upset my wife before she went to bed, over something completely stupid (brain was more than shot and I seriously was not thinking). I then stared at the clock last night and did not sleep at all. I went to be around 10pm. I looked at the clock at 11pm, 12:30am, 1am, 2am, 4am, and finally got up at 4:30am for the 5:30am workout.

The Thang:

• 15 Side Straddle Hops – in cadence
• 15 pansy pickers – in cadence
• 15 mnt man poopers – in cadence

Mosey to the street.

We tried doing an Indian run with 5 Flying Squirrels (or Burpees), 5 Bobby Hurleys, and 10 Goof Balls… but this is a new concept for some of the Pax in attendance. We barely made it with all the Pax getting thru the Burpees/Squirrels and the run to the top of the hill.

Pledge!

We did two rounds of Iron Hulks “Man, those are easy. You ain’t got no weight” typically says no one… though I think Volt said it in jest this morning.

We moseyed to the adjacent parking lot.

I tried calling an arm and shoulder workout, an ab work out, and then 40 fast high knees. We definitely got the 40 fast high knees in, but the rest was a combination of Merkins, LBCs, Flutters, Mountain Climbers, Peter Parkers, Jump Squats, Stogie-fied Mike Tyson’s (horizontal plank to a horizontal squat – no push-up). We mostly did 20 of these other exercises.

We ran back to start and I had to leave to fix breakfast and help get my kids ready for school . I left Montross and Tater Hole in charge to finish out the last 15 minutes of the workout with some “mary” and the COT.

I had a wienke  prepped, but when I saw Hacksaw and Roadie show up I tried to switch things up from my original plans (make things not so “JV”). I think a combination of this and the lack of sleep caught up to me, as I paid more attention to the Pax than I did myself (my personal limitations). I wanted to push them which in-turn almost caused the Q to splash merlot on the mosey back to the parking lot. My cheap ECG Watch was already vibrating a couple of times during the workout to tell me my heart rate was spiking, but I pushed on – trying to keep up. The Pax there held me to what I called, and also helped calling out exercises when my sleep deprived brain decided to fart out whatever I was about to say, sometimes during mid sentence. Even though the workout wasn’t as “turri-bull” as some of the other workouts I have attended… thank you for supporting and pushing me… and allowing me to try doing the same for you.

See you around.

~Stogie

So, the fartsack must be real. I had roughly 4 HC’s and 3 SC’s on Pax that would show up to Folsom today, as well as others with potential. I have still yet to Q for more than 3 Pax. But it’s fine… we were there and we did some moving. I had planned for more running for the Pax that said they were showing (even though I hate running). I decided to change that when I showed and saw only Volt’s car. I then changed things again, at the last minute, and started making things up as I went.  Not sure to the extent of how well it all went… but at least we were out there and moving.

Though, next time it’s just me, and only few others… we may just run to Waffle House instead.

The Thang:

• 20 SSH in cadence
• 15 Gravel Pickers
• 12 Mountain Man Poopers
• Mosey to the vet road – 20 Mountain Climers OYO
• Mosey to the next light post – 20 Plank Jacks OYO
• Mosey to the next light post – 20 Shoulder Taps OYO
• Mosey to top of the hill – Pledge
• Iron Hulks… 2 rotations around the circle
• Mosey to the neighboring parking lot – “22’s” (long 11’s – thanks to Volt from last week)
  • Stogey-style Mike Tysons (plank to a horizontal squat – no merkin)
  • Modified Dan Taylors/Lt. Dans (2 lunges + deep squat)
• Mosey back to the parking lot – COT

Volt and I had to leave at 6am for work and other responsibilities. We got back to the COT right at 6am. I mentioned Montross could do some Captain Thors on his own after Volt and I left. He didn’t seem to keen that was going to happen. Instead of just taking off I performed a quick COT.

Announcements:

• Montross mentioned Pappy and another Pax mentioned helping out the Least of These in Gastonia, helping out the Foster Care system.
• Montross mentioned one of the Pax (him or Medicine Woman) were going to also check into Folsom helping the Boys and Girls Club that meets at Venture Church (about 1½ miles down the road from Folsom).

Prayer requests:

• Praise Report for my friend Ted – Brain Surgery to remove 3 cancerous tumors went well, without any complications. He’s still in the hospital recovering and will still need to do chemo and radiation after recover. Thank God for aiding the doctors, but please keep him and his wife in your prayers.
• Also praying for all of those out of work around the holidays – lots of layoffs happening.
• Praying God’s will for our lives and the lives of others.

So, while I may not have spent a huge amount of time matching up exercises from the Exicon to those I found on Superhero Workouts I found on Pinterest (seriously, that’s a thing with the Marvel and DC Cinematic Universes going on) I tried to be intentional with how I did it.

Warm Up:

15 Side Straddle Hops – in cadence
10 Toy Soldiers – in cadence
10 Abe Vigodas (slow Don Qs) – in cadence
15 Mountain Man Poopers – in cadence

The Thang:

Mosey to Vet Road: 20 shoulder touches

Mosey to light post (or somewhere in between): 10 Flowsteps (Aka DKRs – Dark Knight Rises) – 5 each leg

Mosey to track fence: 20 Mountain Climbers

Mosey to Flag: Pledge!

Fellowship Mosey to the adjacent parking lot

20 – Overhead Press Merkin (CDDs)
20 – Flutters
20 – Plank Jacks
40 – Fast High Knees

20 – LBCs
20 – Werkins
20 – American Hammers
40 – Fast High Knees

20 – Mountain Climbers
20 – Freddy Mercurys
20 – Bobby Hurleys
40 – Fast High Knees

20 – Windshield Wipers
20 – Diamond Merkins
20 – Mountain Climbers
40 – Fast High Knees

20 – Lazy Mike Tysons (Stogie-style plank to horizontal squat – no push-up)
20 – Gas Pumps (Stogie-style… bringing legs together, knees to the chest, brings legs back out and separate and then back together)
10 – Peter Parkers
10 – Parker Peters
40 – Fast High Knees

Lt. Dans (aka Dan Taylors) – 2 walking lunges and 2 squats – from the parking lot to the first light on the road by the track (about 30-40 yards)

Mosey back to parking lot

I called out the three exercises and told them if there was any confusion we’d do burpees. I wanted to make sure they were listening to me (which wasn’t a problem with this group). I then found out that Volt doesn’t complain – he simply states facts. When he “complained” about his knees hurting, from the Dan Taylors, I opted to stop and simply have us mosey the rest of the way back to the parking lot (which worked out perfectly time-wise, since Volt and I had to leave at 6am).

My whole point with this workout was the lead to the best of my ability. That would mean the pax would need to listen and follow my direction (or else we’d do burpees). But by stopping the “no legs march” early I also wanted to show that I wasn’t above listening to the pax. I then left Montross with some exercises for him and Kingpin to finish up with. So, I was able to delegate my leadership to someone else and set him up for success, rather than just up and leaving (even though, I know he would have been fine even if I did that). He still did some of what he wanted, but for this that was totally fine.

Montross finished up with:

3 sets of Australian Pull-ups (mainly cause he likes those, but we’ll  say it was in honor of actor Chris Hemsworth who plays Thor on the big screen in the MCU). And in keeping with the theme I asked he finish with Captain Thors (for Captain America and Thor) – which he did 3 sets of Captain Thors  – counting up to 5 Big Boys.

Thanks for allowing me to do something a little something different. Since many of you weren’t in attendance, I may just rinse and repeat this one for my next Q – hoping more show up to that one – same bat time, same bat channel.

Stogie – out!

Three Pax were present for Stogie’s VQ. I would take it that no one loves me… but fact is they were all serving elsewhere (whether it be the JJ 5K with Speed for Need, or Stop Soldier Suicide, or Rucking, or serving as Q at a different AO). I guess we’ll cut them some slack. Much better than the fartsackers – who know who they are.

The Thang:

Warm Up:
– 20 Side Straddle Hops – in cadence
– 20 Pavement pickers – in cadence
– 20 Mountain Man Poopers (Thanks for the AO I was named, F3 Waynesville) – in cadence

Mosey to the road…

Pax formed a line and did an Indian Run up the hill to the Flag:
– Six did 5 Bobby Hurleys and ran to catch up
– Six did 5 Burpees or Flying Squirrels and ran to catch up
– Six did 10 Goofballs and ran to catch up

Pledge!

Fellowship Mosey to the stone bleachers at the dog track.

My version of a Dirty MacDeuce:

• 10 Step Ups (each leg)
• 20 Wide arm inclined or declined merkins
• 30 Freddy Mercurys

Run around the track

• 10 Step Ups (each leg)
• 20 Diamond inclined or declined merkins
• 30 Flutter Kicks

Run around the track

• 10 Step Ups (each leg)
• 20 (Palms up) inclined or declined Ranger merkins
• 30 Star Crunches

Run around the track

• 10 Step Ups (each leg)
• 20 Regular inclined or declined merkins
• 30 LBCs

Run around the track

Mosey to Light Post…

Pax did Lt. Dans (Dan Taylors) – 1 low squat followed by 4 walking lunges for about 30 yards, and moseyed the rest of the way down the hill to the lower parking lot.

We did two laps around the lower parking lot – karaoke’ng to one corner, nur to the other corner, karaoke’ng to the other corner and then running back to start.

We then moseyed to the Tennis Courts.

We did some Adam Wests (aka Bat Arms) – 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps.

We then did high-knee-skip suicides.

We did one more set from the Dirty  MacDeuce – Abs, Arms/Chest, and a leg workout.

We then did some Mary, called by the present Pax (mix of exercises from: Mike Tysons, Jacked Up, to Peter Parkers and Parker Peters).

We finished with some Yoga (some made up, some legit):
– Cow/Cat
– Cobra
– Stretches
– Hangs

• Overhead clap

Moleskin:

With so few in attendance, we blew through my weinke in no time. Being my first time Q’ing I had little idea how long things would take. My goal was to do exercises I could do, but not have the exercises be extremely JV.  I was out to do a few new things (or things we don’t often do at Folsom), and try putting my spin on them. When we blew through with around 25 minutes left, I found I was able to improvise enough to get by until I needed to call on the other Pax there, who were waiting to be called on (Site Q chomping at the bit). Overall, I think I did fine (and think the other Pax weren’t saying so for my feeling’s sake). I learned a lot. I’ve been thinking about Qing for a few months. I think I accomplished what I wanted. Thanks Montross and Gumby for the assistance and support!

For those who didn’t show, I will just have to break out this weinke for them, but make it worse. Or, dip into the other two (much worse) weinkes I prepared while trying to figure out the best things to do for my VQ.

Prayer: We prayed for Rockabilly’s Mom, thank God for Ratchet’s son’s good report, all the kids back in school, and prayed for my disabled Dad.

YHC – Stogie